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Kotter: Feta EH’ed by Sargento
Our region has seen strong growth over the last number of months. The SLT felt like it was a good idea to have a Q School since we haven’t had one in a while. As Q of Development, it made since that I would help lead this workout. YHC could think of no better PAX to co-Q than Broke. Whether it’s roles on the SLT, relay and race experience, leadership with Speed for Need, he’s seen it all and done it all. Thanks to Broke for his patience in dealing with YHC through the planning for this. It’s been a little crazy lately for YHC so everthing seems to be pulled together at the last minute. This was no different.
Your Co-Q’s met in the parking lot prior th the beatdown to make our final plans for the morning.
As PAX started to arrive, Broke gave the 2 minute call. Then, YHC gave the 1 minute call. Then, 0700, let’s get rolling.
Intro to Q School and Disclaimer
Warm-up which included a LOT of talking along with some exercises
Topics we discussed were:
The Credo / 5 Core Principles / Significance of 1st, 2nd, and 3rd F
Exercise announcement (Next Exercise/Starting Position/Move/In Cadence/Exercise) & Cadence Counting
Importance of a Disclaimer
Duties of a Q (Be on time / Greet the PAX (especially FNGs) / Bring the Energy!)
Don’t Q it if you can’t do it
During this time, we also mixed in exercises:
SSH
Merkins
Plank Jacks
Peter Parkers – the Q demo’d Parker Peters; this was a chance to get some mumblechatter going as far as you know
5 burpees for the train heard in the distance
At this point, YHC turned it over to Broke for the beatdown. Throughout the beatdown, Broke offered suggestions in building a weinke and what exercises to plan.
We moseyed across the street to the library.
Broke offered suggestions for building the weinke using things such as 11s and ways to modify to increase/decrease intensity.
He called 11s with Hand-Release Merkins and LBCs.
He determined the PAX were going too fast so he modified to Lunge Walks down and Bear Crawls back.
He then added burpees in the middle both ways to make the 11s dirty.
This was done to show the PAX how a workout could be intensified.
We then moseyed to the other side of the library parking lot.
We did a modified Dora-style partner workout. Partner 1 ran a lap while Partner 2 completed an exercise. 2 laps per partner. 3 exercises. Merkins (maybe? or something in the plank position), Jump Squats, and Seal Jacks.
YHC likes to call something like this instead of a typical Dora so that PAX can talk and not worry as much about counting, you can concentrate on form and not worry about getting behind, and it evens out the reps.
Slaw called flutter kicks while we waited on the six to finish.
After this we moseyed back to the Shiele. Broke instructed that 4-corners were also good to call (imagine that, 2 Carolina guys called 4 corners). Once again, this offered the opportunity to increase/decrease intensity by stacking at each corner or running it back with de-escalating 4 corners.
To the best of my memory, we did:
Corner 1 – 10 Merkins
Corner 2 – 10 Merkins, 20 Big Boys
Corner 3 – 10 Merkins, 20 Big Boys, 30 Squats
Corner 4 – 10 Merkins, 20 Big Boys, 30 Squats, 40 SSH
Back to the flag for Mary, where Broke had each PAX that had not Q’ed call an exercise and lead in cadence.
We then took questions and had veteran PAX add anything relevant that they wanted to share that hadn’t been covered. Topics included:
Where do I post the COT? (you don’t have to, but the PAX were encouraged to record in some matter so nobody was left out of the backblast)
Tips around writing a backblast
Get access to the site to write the BB before you have your VQ so you are prepared.
Timeliness of the backblast
Announcements
Bulldog moving to Thursday – still @ WA Bess
3/9 Regional CSAUP Huntersville
3/16 Food Ruck – see mumblechatter channel for details
3/20 2nd F lunch Bad Daddy’s
4/13 Community Foundation Run – prior to the run Convergence @ the ball field @ 0700 – all other AO’s closed
4/20 Extinction Run
Pushing Rocks Update, Bonus points for bringing back a Kotter and taking Q
Prayer Requests
Def Leppard
Family of the Holbrook student, go fund me account has been started
Jackson Hall & family
Stroganoff mother-in-law back in the hospital
JJ’s M’s aunt – pancreatic cancer
Purple Haze praise, 2.0 made all-county band
Stogie’s M
Prayer to take us out
Thanks to all the PAX who participated. YHC believes it was the most PAX at a Q of mine. YHC was honestly very nervous going into this. (We didn’t mention this during Q School because we couldn’t go through the entire lexicon, but YHC means Your Humble Correspondent). Thanks again to Broke and all the other veteran PAX who showed and offered feedback. Thanks to the newer guys for showing up, asking questions, and being willing to learn. YHC hopes this will encourage you to take the step to schedule your VQ. Reach out to a site Q or any other PAX and they will be more than happy to co-Q. That may help take a little pressure off. YHC knows how much the men of F3 have impacted my life so it’s my desire to see every man strengthed by the impact F3 can have. Until next time…
I haven’t Q’d in a while and it showed. I showed up a few minutes early but got caught by a train. Jane Fonda and I were on the wrong side but we got to catch up. Made it across just in time and didn’t have to call burpees. I forgot the pledge all together, sorry men. Little to no disclaimer hope I don’t get sued. 0700 and we’re off! Headed to the shelter for the warmup when Orangeman notice the nice new playground mat around Stowe Park. We stopped to check it out. Here’s what happened.
Warmup at playground:
Stretch
Toy soldiers x11 IC
SSH x11 IC
Merkins x11 IC
Mosey to bunker:
Blocks: 11s – curls/chest press
Mosey to Hawthorne hill:
10 CDDs at bottom, 10 big boys at top 5x
Mosey back to bunker for CORA: 50 WWII, 100 dying cockroaches, 150 LBCs
Mosey to the Fighting Yank statue and finished with flutters and Freddie Mercurys.
Announcements:
Rice & beans 3-13
Bulldog moving to Thursdays 3-8
3-16 food ruck 0545 at Yank before beatdown
4-13 convergence at Community Foundation Run 0700 all other AOs closed
4-20 extinction run
Prayer/praises:
Jane Fonda
Ocho’s family after grandma passing
Holbrook Middle School after the passing of a 6th grader
BOS’s mom mass on lung
Virus’ father in law and M
Breaker’s aunt
Anchorman and his M
YHC prayed.
Happy to lead again but also happy to have others jump in too. Thanks men.
10 runners ran at the Pub. Armory route, so nobody can get lost. The pace was quick, as the 5 mile paces were all 8:40 or lower. Maybelline and Stroganoff ran off, but Sargento started moving and Whoopee did Whoopee things like run by you just to show you he can. The bus showed up at the turnaround point and some PAX debated using public transportation.
We announced the announcements and prayed for Maybelline’s granddad, Sargento’s client, and others who are sick and suffering.
First run since race day. Good to get the wheels turning again.
Thanks for the opportunity to lead.
Yabba Dabba Doo
The relay race is a staple in F3, and F3 Gastonia is no different. Among the best of the relays is Dam to Dam. It’s got the local convenience and small town atmosphere with no bells or whistles. Just a bunch of F3 guys putting on an event for their friends. As the race has grown over the years, they’ve done a great job of scaling it up and giving back to the local churches that make Dam to Dam what it is. It’s always on the calendar, but this year was a little different, as I got curious about goin Ultra.
I got to training, running every chance I could with anyone I could run with, putting in a couple “3-a-days” and just trying to keep pushing. It didn’t matter how far I went, it never felt like enough, as the 31.5 miles that was scheduled for the day loomed.
“If you want to make God laugh, tell him your plans.” Life happens, and things don’t work out the way we expect, but that doesn’t mean they don’t work out. Team dynamics changed, a lot more than expected, and my Ultra team became a 4-man team, with Ville to Ville runners prepping for a race 2 months out filling in the rest of the spots.
Legs were assigned:
- Flintstone
- Gumby
- Flintstone
- Blart
- Termite
- Gumby
- Flintstone
- Blart
- Flintstone
- Termite
- Flintstone
- Gumby
So the day of the race came. Plenty of Q Fails along the way, as we had little preparation, printed maps, breakfast or coffee plans, etc. You name it, we didn’t do it. But what we did was show up. 2:00 AM – Wake up. 3:30 – Meet up in McAdenville launching in Termite’s truck. 5:30 – Arrival. 6:00 – Launch. And just like that it was on.
The day went quickly, and it was 2 weeks ago, so this backblast is way late (another Q fail), but here are the things I remember:
- Gumby is a monster. He crushed his 3rd leg, running a 7:48 pace for 3+ miles with the last quarter mile under 7:00.
- There’s not a better guy on the planet than Blart. He was the one who held us all together and did all the little things – driving, navigating, staying ready with a joke, and just generally aware of what needed to be done all along the way.
- Termite was clutch, joining the team the week of the race, offering a vehicle, driving, and taking the longest leg. He wandered off a lot less than expected, but nobody had a better time than Termite. He showed up smiling and left smiling.
- The burgers at the finish line were great as always, but don’t sleep on crinkle cut fries. They kept them hot the whole time too.
- After my last marathon, Golddigger mentioned to me that in those distances, you go through phases, and if something hurts, it’s just a phase. You learn what to pay attention to. I didn’t have my fastball on the day, and the miles were more of a grind than I wanted, especially early, but as the day wore on, I kind of figured it out and at the end of the day, with the help of my teammates, we got it done.
- I didn’t have a goal for a pace, just to finish, but as the day wore on, I realized I hadn’t walked, so I figured that was the goal. I was able to finish my legs without walking a step, so that felt like something.
We didn’t win the race. We didn’t see any other Gastonia team, finishing probably 2 hours after they did. We ran. And drove. And pissed in urinals at the churches. But everyone stepped up and we did the thing, and that’s what it’s about. You never know how it’s going to go, but that’s the point. There’s a little discomfort, but a lot of comfort in knowing you’re in it together, and you’ll find a way to make it to the burgers at the end. A huge shout out to my teammates – Blart, Gumby, and Termite – who made it a great day. And to all those who spent time logging miles, as that’s where the real work is done. And of course to Virus, whose razor-sharp memory was the impetus for the Ultra try and whose push has got me through, from early days and bear crawling bootcamps to 20 mile runs and whatever comes next.
Completely Stupid and Utterly Pointless. If you don’t know, ask, and get involved. It’s livin at it’s finest.
Yabba Dabba Doo
5 runners, no ruckers at the area’s premier 4:30 am AO – FRC.
Trump, Biden, Gummies, and the height of Seuss were discussed in the lead group. Breaker Breaker can somersault.
We debated the proper timing of the COT. (you can find out at Q-school on Saturday, March 2)
Announcements
-Q-School March 2 – Gashouse
-Speed for Need needs runners at the Community Foundation Run in April
-2nd F Lunch coming in March
-2nd F Friday at your local watering hole
Prayers
-Breakers step dad recovering from Surgery
-Breakers Aunt recovering from several ailments
-Anchorman
-Holdbrook School Family and the family of the child who passed yesterday
Pledge
Breaker Breaker took us out.
Started out with the pledge
6 runners 3 ruckers joined YHC this morning for good weather, it was nice to have the low 60s in place of sub 20s. Good chatter and laughs among the ruckers, everyone made it back to The Yank safe!!
Announcements:
Q school Saturday 3/2
Food ruck Saturday 3/16 lauch at 5:45 and back in time for the 7:00 bootcamp, BOS posted details
Extinction run 4/28, details to come
Prayer reqeusts:
Anchorman
Anchorman’s M
Turtle man
Virus
Cherie Berry
Anchor man took us out in prayer
Always be EH’ing. Moving back to the area last summer I reconnected with a good HIM that I played ball with Joe Asis aka Hei Hei who brought out another HIM I went to college with Daniel Acevedo now known as Enchilada.
COP – IC
SSH, LSQ, Willie Mays de Hays, Imperial Walkers, Hillbillies, Mountain Climbers
The Thang:
Murder Hornet
Just like the Iron Pax of 2019 but this time add a coupon.
3 rounds in 10-yard increments
Manmakers, Irkins, BBSups X 10 for exercise
In between Murder Bunny 10 yards, Lunge 10 yards, Murder Bunny 10 yards. After completion of first go round, plank for the 6. When all PAX are accounted for, Bear Crawl the 30 yards back to starting position and then all you got back to your block. R&R for 3 rounds.
Rifle Carry blocks to the back of the Church and stack up.
Next – 3 Rounds
Count off by 3’s.
Group 1 – Tire Flip
Group 2 – Atlas Ball over shoulder throw
Group 3 – “Timer” – Sandbags up and down the hill
Rotate stations when timer is done.
Cleaned up all the toys and then All you got back to the Flag for a round of Bring Sally Up Bring Sally Down with Merkins, Squats, Burpees, and Hand Release Merkins.
Pledge
Name O Rama
COT
Coffee and Devotion
Probably the last Q on a February 29th YHC will ever do.
We did some SSH. We did some arm, leg, abs and cardio exercises too.
Some ultimate frisbee to cap off the evening.
You should have showed up.
Pleasure to lead.
Prayers for Broke’s M coworkers. Jackson Hall. Leppard. Others that are ill. Those spoken and unspoken requests.
Lunch on the 20th. Q school Saturday.
YHC prayed us out.
Leap year has come again. Seems like it was only a few years ago.
Made some comments about this day during the warm up.
Then we took a mosey down to the back side of folsom via the trail
Bear crawls and Pony boy came by like a wild Cheeta who knew he could move like that.
onto some dips Derkins and step ups. way up at the top Ball field I believe Life Alert asked how many ball fields were at Folsom and Pony Boy quickly says “seven ” then laughs cause it is only two.
Route 66 with some Latners or what is the name oh yeah Bobby Hurleys.
Next we did some (Total recall) Triple Nipple/Nickle the debate was as always how many do we do here?..
If you have not seen the movie it’s worth it just for the three boobs seen.
CDD’s and Burpees at the top.
we finished with some Flutters and Mary. I added a few high knees and butt kickers for the heck of it.
Oh and Yes Sarlacc for you We Picked some Cherries!
The Bed Pan is Full!