QIC: Captain Insaneo (YHC)
Pax (30, 1 FNG): Double Down (respect), OJ, Red Snapper, Abacus, Storm Trooper, Big Bird, Scratch, Diablo, Trump, Jordy, Fall Guy (respect), Tron, Pope, Red Roof, Cutlass, Wham!, Mr. Clean, Bartman (FNG), Digiorno, Old Bay, Spinal Tap (Enya), Zoolander, Busch, Backdraft, Loco, Seacrest, Bean Counter, Swifty, Handy Manny, CI
YHC would love to believe that his milkshake was so strong that 30 Pax and 1 FNG would come to the O for his Q, but that ain’t the truth. The Ghost Flag was in play (and changed hands to the Mutt Pax; love seeing the Mutt boys even if there’s no Icy Hot involved) and I promised the Pax I’d introduce them to Nicole. But before I let her have her way with the Pax, we did a little COP and circuit work and it went a little something like this:
COP:
25 SSHs IC
15 Arm Circles IC Forward
15 Arm Circles IC Backward
20 Plank Jacks IC
The Thang…
I got there early with station sheets, Nicole’s dungeon ropes and a hankering for some Death Metal circuit work. For those riding this wave since YHC’s first Q, you’ll remember the Death Metal circuit. I revised it to make it better (read: harder); the Pax was a little (read: a lot) larger than I expected, but I’m nothing if not prepared. I had fired up the printer the day before and had dozens of station sheets.
Each Pax is assigned a station. While Korn plays (great call Cutlass) on 11 we work that station for 20 second AMRAP, then switcharoo until YHC calls recover. Here are the exercises we did: MERKINS, COUPON CURLS, KNEELING TRICEP COUPON RAISES, ROPES, LBCS, COUPON SQUATS, COUPON THRUSTERS, COUPON SWINGS, AMERICAN HAMMERS WITH COUPON, BURPEES, PLANK, HAND OVER HAND COUPON MERKINS, COUPON (X2) STANDING FARMER’S WALK, HEELS TO HEAVEN, SIDE STRADDLE HOPS, LUNGES, MONKEY HUMPERS, CAROLINA DRY DOCKS, 2 HANDED COUPON SHOULDER RAISES, COUPON ROWS (ALTERNATING 5 PER SIDE), BACK PLANK, ROSALITAS, GAS PUMP, COUPON DEAD LIFTS, SIDE LBCS, 5 MOVE BACKWARD/FORWARD BEAR CRAWL, KNEELING COUPON PRESS, JUMP SQUATS, FREDDIE MERCURIES, AL GORES.
We had a bit of a sweat going, and Nicole took over. Nicole is an AMRAP set over 20 minutes (not 1 time for the Mutt guys; think INFINITY) of 400m run followed by pull ups to failure (again, not 1 time, but over and over until YHC says stop). Pax divided into two groups: group 1 ran first; group 2 pull ups first.
We did Nicole a few months ago. Who feels stronger today? What, can’t raise your hands because of the pull-ups? Ok; well, step forward. What, can’t do that because your legs hurt from 400s? Hmmm, how about you speak up and tell me. What’s that Mutt Pax? Afraid of another noise complaint? Well, let me say it for all of you: the Pax is getting stronger. Guys are blazing the run. They’re doing pull ups when they couldn’t before. Or they’re doing 10 when they were doing 5. before They too have a crush on Nicole now because they know she’s tough but fair.
We finished, but had more time.
I had my Good Time Sound Machine right there and Korn was getting a little heavy, so I switched it up in honor of Wham! and played Wake Me Up Before You Go Go while we did 50 fast SSHs IC to close out.
Great work by a group of HIM.
COR, NOR, welcome FNG Bartman. Neither Old Bay nor Bartman is pleased with that name, but that means its doubly goooooood. Big Bird called six. A lesson here. Don’t try to name yourself at F3, especially something cool like Phoenix (which is what Big Bird did). Well, he did get a bird name.
Announcements: The O needs a Q Saturday. And the O Pax needs to get on the stick and sign up to Q going forward. The Mutt has their spaces filled through October. Poshlands has a robot doing it for them (beep boop bop beep). Get on it O boys. That said, Parklands is closed Saturday for lawn waxing and building massages, so we’ll have some visitors. Maybe one of them will want to Q? Or maybe we’ll have a visitor.
Trump Qs Thursday at the O. It will be the best Q of all time; probably in all of F3 history. Just don’t kneel during the workout.
YHC closed it out. Today made me happy, and I shared that with the Pax. I encouraged them to take that happiness to their Ms, their 2.0s, their friends, coworkers and strangers. The world is pretty f’d right now, but we have the ability to make it better.
CI out.
F3 Louisville 