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BB- The Abyss- 11/19/21- Meter Maid Q

When Kitty Litter posted that he needed a Q, I jumped at the opportunity. He had recently Qed at the Foundry where I am site Q. It was chance to bring out my toys to the Abyss and first time Qing a regular workout at 5AM start time. I woke up at 415AM to get up and setup everything at the Abyss splash park. I brought all of the following toys shown in the picture below. My only regret was taking the slam ball but more on that later.

There were 5 PAX who participated after I gave the disclaimer: Kitty Litter, Dauber, Flip Flop, Timeshare and Meter Maid Q. As expected, Flip Flop came in hot at 5am on the dot.

We circled up at the basketball court with the beaver moon in the distance. The picture below was taken right after the workout.

For COP, we did Mountain Climbers IC, Toy Soldiers IC, Copper Head Squats IC and Michael Phelps OYO.

The majority of time was spent on the main thang a heavy exercise driven by a push. The push was a red light in the middle with a 60 pound sandbag and a 30 pound ruck sack. The push would be 5 60 pound man makers and a short lap around the playground. About halfway through the PAX also had to carry the 60 pound sand bag as well on the short lap.

Everyone seemed to follow direction except for Dauber who continued to take the red light with him as he rucked around the lap. We may need to start calling him “Red Lantern”.

For the rotating exercises, I had the following: 2 10 pound potted plants (PP) for bent over flys, 2 15 pound PP for Mike Tyson Punch Out, 2 20 pound PP for curls, 2 25 pound PP for overhead press, 2 30 pound PP for benchpress or solo for halos (a Diablo favorite), 1 50 pound PP for squats. Also had a 20 and 40 pound sandbag for uneven farmer carry or sandbag toss.

Then, we had a 20 pound slam ball. Dauber created a massive crater there. The slam ball became so muddy that when I got home, I am storing it outside the garage.

We had a few minutes left so we carried the weight back to my vehicle and time was called.

We did COR and NOR. Announcements included the Viking Voyage. We took intentions, made a short prayer of thanksgiving and to lift up our intentions. We concluded with an Our Father.

Always Humbled to Lead,

-Meter Maid

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BB- The Baptizer at the Garden – 9/24/2021- Meter Maid Q

The Garden is a great AO, one with hills built upon hills. The PAX are always looking to push themselves and this workout was no exception.

When I had originally signed up to Q, I had a new workout idea and to my knowledge had not been done there yet. With my right foot needing to heal before my second mini marathon on November 7, I had to move to my potted plant heavy workout. It is my signature workout like a Backflop “run heavy” or Viking’s “Viking Ship”. So far, the potted plant tour has made its way to the County, Vets and now the Garden. So what is or will be your signature F3 workout?

I loaded up the Explorer the night before.
I got up early to setup on the flattest part of the Garden. I placed weights in each of the parking places.
This would be the push for the exercises – a 30 pound Rucker 3.0 and a 50 pound potted plant.

It was a cool fall morning with temperatures below 50 degrees. Here is the 10 PAX who participated: Subprime, Wabbits, Uncle Rico, Jimmy Neutron, Cornerstone, Huggies, Catfish, Abacus, Wet Bandit, and Meter Maid (Q).

I gave the disclaimer and we did a quick COP with Mountain Climbers IC, Toy Soldiers IC (a County classic), Arm Circles and Michael Phelps OYO.

The main thang was the heavy potted plant workout. The potted plants real name is Sorinex Center Mass Bells. All in all there was 260 pounds of potted plants and nearly 500 pounds of total weight. Here were some of the exercise we did with them – stein holds, boxing, tricep extensions, rolling rows, curls, overhead press, squats, bench press, vertical chops and man makers. Also had some GoRuck sandbags for uneven farmer carry (20 and 40 pounds), a 60 pound sandbag for squats, another 30 pound Rucker for merkins and a 20 pound slam ball. The push exercise was the 30 pound ruck with 50 pound potted plant going around the Garden parking islands. We returned the weight back just before time was called.

We did COR and NOR. We did announcements and intentions. I believe this might be the first back blast I completed the day after.

As Whitney has said, God doesn’t do random. I had an intention for a close friend dealing with a rare autoimmune disease. He had a virtual call with a specialist later in the day and reported back great news late last night. God is Great! We concluded with a Our Father.

-Meter Maid

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BB- 9/8/2021- The Foundry at the County- Meter Maid Q

I had signed up for this Q about a month ago. With all the mini training, it forced me to Q and get back to the County where it all began for me. I had plans to use my potted plants (aka Sorinex Center Mass Bells). When I got up early this morning, it was thundering and I was worried about being able to use them. Luckily the storms pushed out and I didn’t have to modify my weinke.

Last week, Brown Water had reached out about taking the site Q duties for the Foundry. I felt the timing was right time to take over the shove flag and agreed to it. I hope to do as well as all the prior Foundry site Q have done.

When I arrived to unload the hundreds of pounds from my Explorer, I saw the marathon runners getting ready to start their run. There would also be a mini marathon group that met just prior to 530.

There were six PAX ready to start their day by moving some coupons and iron. They included: Swag (he was still feeling the manmakers from Lambeau’s VQ yesterday), Brown Water, Yankovich (R), Verbal, WildFLOWER (he knows a guy), and Meter Maid (Q).

I provided the disclaimer and we started COP with 15 mountains climber (4 count IC). Then, we did grass grabber IC, Toy Soldiers (IC) and Michael Phelps OYO.

The first part involved our coupons. We did a few rifles carries across the parking lot and single arm carries before starting the main course of center mass bells.

The push for everything would be a 30 pound ruck or 30 pound ruck with 50 pound center mass bell one time around the far islands. The exercises included 20 smash ball (I told others to watch out for Focker’s previous craters in the grass), kettle bell swings, two 5 pound each Stein holds (preparing for Buschhh’s next beer ruck), 10 pound per hand Mike Tyson’s punch out, 15 pound rolling rows per arm, 20 pounds curls per arm, 25 pound single arm bent over rows and 30 pound vertical chops.

We worked hard until we reached time. Didn’t leave any time for Mary but also didn’t run. It was a true heavy!

We circled up around the flag. We did COR and NOR. For announcements, Brown Water announced the changing of the guard. We appreciate all of his leadership in leading the Foundry. I mentioned the 9/11 ruck on Friday night with CoQs from Valdez and McAfee. It will start at Vets at 7:45pm. Jolly will also have a themed 9/11 workout at the Nest. The iron pax workouts for the County starting next week will be done as a black ops workout each Monday morning. I led us out in prayer. I look forward to seeing other PAX at the Foundry each Wednesday.

Always humbled to lead,

-Meter Maid

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BB- 9/8/2021- The Foundry at the County- Meter Maid Q

I had signed up for this Q about a month ago. With all the mini training, it forced me to Q and get back to the County where it all began for me. I had plans to use my potted plants (aka Sorinex Center Mass Bells). When I got up early this morning, it was thundering and I was worried about being able to use them. Luckily the storms pushed out and I didn’t have to modify my weinke.

Last week, Brown Water had reached out about taking the site Q duties for the Foundry. I felt the timing was right time to take over the shove flag and agreed to it. I hope to do as well as all the prior Foundry site Q have done.

When I arrived to unload the hundreds of pounds from my Explorer, I saw the marathon runners getting ready to start their run. There would also be a mini marathon group that met just prior to 530.

There were six PAX ready to start their day by moving some coupons and iron. They included: Swag (he was still feeling the manmakers from Lambeau’s VQ yesterday), Brown Water, Yankovich (R), Verbal, WildFLOWER (he knows a guy), and Meter Maid (Q).

I provided the disclaimer and we started COP with 15 mountains climber (4 count IC). Then, we did grass grabber IC, Toy Soldiers (IC) and Michael Phelps OYO.

The first part involved our coupons. We did a few rifles carries across the parking lot and single arm carries before starting the main course of center mass bells.

The push for everything would be a 30 pound ruck or 30 pound ruck with 50 pound center mass bell one time around the far islands. The exercises included 20 smash ball (I told others to watch out for Focker’s previous craters in the grass), kettle bell swings, two 5 pound each Stein holds (preparing for Buschhh’s next beer ruck), 10 pound per hand Mike Tyson’s punch out, 15 pound rolling rows per arm, 20 pounds curls per arm, 25 pound single arm bent over rows and 30 pound vertical chops.

We worked hard until we reached time. Didn’t leave any time for Mary but also didn’t run. It was a true heavy!

We circled up around the flag. We did COR and NOR. For announcements, Brown Water announced the changing of the guard. We appreciate all of his leadership in leading the Foundry. I mentioned the 9/11 ruck on Friday night with CoQs from Valdez and McAfee. It will start at Vets at 7:45pm. Jolly will also have a themed 9/11 workout at the Nest. The iron pax workouts for the County starting next week will be done as a black ops workout each Monday morning. I led us out in prayer. I look forward to seeing other PAX at the Foundry each Wednesday.

Always humbled to lead,

-Meter Maid

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BB- The Monthly Ruck (August) – 8/20/21 – Tidwell and Meter Maid Co-Q

Earlier in the year, I had heard that Tidwell wanted to CoQ one of the monthly rucks. Fast forward to a few weeks ago when Viking was looking for an August Q. I had never led one, so I reached out to Tidwell and we began planning it.

Being a CPA by trade, below are some of the interesting facts/numbers on this monthly ruck: Youngest ruck CoQ for a leading a monthly ruck Tidwell (16 years old), first use of a pool in the monthly ruck, first to move a chicken coop (more on that later), raised nearly $1,200 raise for Critically Loved (this mean Tidwell is going to repel down a 10 story building on September 19). We plan to share more specifics on time and location so you can come out to watch it. If not, we are hoping Tidwell can smuggle his GoPro camera on it.

All in all we did over 7 miles.

The theme of the ruck was fire, ice and cold beverages. Tidwell and I worked to come up with different locations across the County where workouts were led by various pax at each location. We had 4 locations and 4 different pax leading each workout.

I had scooped up Tidwell prior to event and we dropped off the two cooler with cold beverages at Airplanes. Wouldn’t you know it, Airplane was eating pizza (but no pizza box in sight). Next, we made our way over to the County. We were not in a rush because a few were running late. Perhaps Dauber was listening to ads in advance of todays Q featuring Taylor Swift music. He surely wasn’t reading the preblast.

Sump Pump had a bag of watermellon he was offering to everyone prior to the event. Apparently it paired well with his cold beverage.

Here were the pax that made it to the event at the start: Dauber, BigBird, Captain Crunchberries, Focker, Asian Zing (R), Deflator, Sump Pump, Gisele, DeVitto, Meter Maid (Co-Q) and Tidwell (Co-Q). Tidwell provided a disclaimer before we went on our way. Backflop would catch up with us at the Firehouse and we also caught up with Airplane and Valdez at their homes along the way.

For those that remember the station / firehouse, it always seemed to have a train blocking the County on Thursday mornings. Apparently it also blocks just after 7pm on Fridays. We decided to go down Mount Mercy and continue moving toward the firehouse. Those who at the last Station workout before closing would remember Pelican’s social Q.

For the fire theme, Captain Crunchberries led this one tasks that a firefighter would perform. His first exercise was down hose. The goal was to stay low and drag your ruck from one side the other and then switch sides for your leg. The second exercise was a manmakers overhead skull crusher. For the last exercise, we performed was step ups. There was a curious nice older lady watching us workout from a nearby house. Focker offered to let her join us and she declined. Focker hadn’t yet lost his shirt.

By this point, we were all sweaty. We stayed on LaGrange Road at which point Backflop catches up with us. Backflop wore crocs. It may have been an 1st for a monthly ruck. The group splits into two which Focker lead the “standard” crew as we headed to Tidwell’s house.

For the water theme, Tidwell split us into two teams. One would carry a bunch of weight to the start of his entrance. The other would do 10 pool burpees and 15 pull ups on the other side. Once the team carrying weight returned, the teams swapped. Some of the weight included 20, 40, and 60 pound sand bags. A 45 pound play sand bag and several 5 gallon buckets filled with water.

Tidwell explaining the exercises.

We then started rucking toward Airplane’s house. He also has a pool and planned a workout around water. It was the perfect Airplane Q barking out lots of orders minus his usual truck tailgate. He had everyone raise their rucks overhead. Then he sprayed everyone, well about half of us. The second half of the team were outside of his hose. I called them the dry dockers. For the second exercise with rucks overhead, we did flutter kicks while the water for half of us continued.

By this point, everyone has already gotten into the coolers for cold beverages. It was a good time for second F.

As part of the workout, we had to take the remaining cold beverages in two coolers to Valdez’s house which was about a mile away.

The work continued as Valdez was waiting for us to give us a taste of log PT. He had us line up quietly (well maybe not) in order so PAX sizes were similar. He taught us the basics. The four logs were different (some were heavier than others and some had colonies of ants – ask Dauber about that). We did rotating overhead press from shoulder to alternating shoulder. Then we did squats (I thought was the hardest) and log curls.

Valdez had a strong bon fire going to dry us out and he threw the PT logs on it too. We all grabbed a few more beverages and the mumblechatter was strong. Then, we did COR, NOR, announcements, intentions and closed with a prayer.

Valdez is master fire builder. Luckily, Backflop didn’t attempt fire-walking during this event.

I was floored that at least three unnamed PAX that reached out to ensure we reached our charity goal which we did. We raised nearly $1,200. Thanks to all those who contributed!

Just when you thought the event was over, Valdez asked for us to help move a chicken coop weighing over 500 pounds. At one point they pull out chains and Focker started pulling it like a sled (think worlds strongest man on ESPN) with the help of other pax. For the 8 of us that helped, the words do not do it justice.

Chicken coop after being moved.

Always humbled to lead,

-Meter Maid

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Preblast- The August Monthly Ruck 8/20/21 – Tidwell & Meter Maid Co-Q

Tidwell (youngest monthly ruck Q for F3 Louisville) and I are excited to lead the August 2021 monthly ruck. The weather will be perfect. It will start at County at 7pm. For those that aren’t familiar, the address is 212 Mt Mercy Drive, Pewee Valley, Ky. Here are the highlights:

Excellent opportunity for 1st F (4 stops along the way with different PAX leading short workouts at each location)

Awesome 2nd F- think fire, water and ice (recommend swimming trunks, cold beverages toward end), and lots of opportunity for mumblechatter.

Opportunity to support the 3rd F – Critically Loved, a local charity, that helps to navigate life with a chronically or critically ill child.- We currently have $815 of our $1,000 target (as of 8/18 at 8:30pm). If we hit our target, Tidwell repels down a 10 story building on September 19th. Let’s make that happen and support a great case. I can take Venmo at @Robert-McGonnell.

Below are something to bring for Friday night:

Ruck with recommended weight. It is 30 pounds over 150 pounds and 20 pounds under 150 pounds. However, modify as necessary. I have a few I can lend out if you need them. Just DM me.

Swimming trunks and towel (recommended)

Reflectors for Ruck

Head Lamp Plus Extra Batteries

Photo ID + Quitters Cash ($20) – however all the stops will be nearby the County if you do need to leave early

Water

-Tidwell and Meter Maid

PB – 12.1.21 – BlackOps @ The Patriot – Diablo Q

The BlackOps at The Patriot welcomes @Diablo out to Q tomorrow!  Weather is calling for a balmy 37 degrees at 0530 an no rain, perfect weather to get better and start your day.  I have not been through a Diablo Q yet, but I’m told it’s not for the faint of heart.  He has an old school, full body workout in store, no coupons necessary.  The Patriot is serving it up this week with a beat down courtesy of @Jewel already on the books on Monday and we know @Holy Roller has something lovely in store for Friday.  Looking forward to getting better with you!  SYITG. – Swag

PB-12.1.21-Escalator @ TheAbyss-KittyLitterQ

Niiiice & Easssy! This won’t be the kind of workout FNGs would need to see, if the goal was to show them a full-throttle inaugural F3 beatdown. In fact, it’ll be somewhat relaxing, pleasant, and soothing. For those looking for a light “active recovery” day (or for those resting up for a weekend endurance event), this is it. We’ll mosey around the lake, stopping periodically for extended stretching and a bit of core-work. -KL-

Backblast – Wisteria @ Pleasantville – 11.26.2021 – Captain Crunchberry Q

Doodle Part Duex – The challenge continues.

This was a redo to my Q at Pleasantville I did last year. I had the inspiration to attempt a GPS Doodle. I informed Airplane it would be a run heavy workout. (He strongly debated fartsacking I think.)

Sometimes you know ahead of time how many to expect to show up. But for the day after Thanksgiving, sub-freezing temperatures, and a run heavy weinke, I thought it might be a solo Q. But alas, I showed up to find Virginia Slims parked, and keeping warm while we waited for the rest to show up.

Eventually we had myself, Virginia Slims, Jolly Rancher, Big Bird, Backflop, and coming in hot (really they were late), Valdez and Airplane.

We did a little COP consisting of Side Straddle Hops (Jolly didn’t do any of these, so he could work out his wardrobe malfunction.) Abe Vigodas (which I called Kendra Newmans), and a little runners stretch. Then off for the main Thang.

As I said above, this was a repeated attempt at a GPS Doodle. Since my last attempt, I learned a few things. #1 – how to properly exit the circle and start on the correct path to at least be on the right street. #2 using an app that overlays the route with turn by turn directions, makes it easier to follow a path in the darkness, on unfamiliar roads.

We followed the route, stopping periodically to complete some PT that consisted of 5 Burpees, 10 Merkins, and 15 Squats. Then run some more.

We made it back to the starting point with a little time to spare, so we made out way to the amphitheatre to do more PT, and then run up the steps and circle back to the stage. Rinse and repeat until time was called. Really I got confused on the time, and only did the rinse and repeat to think up something to fill the time, thinking I needed to fill time until 0715, but luckily Jolly called time for me at 0700, otherwise we would still be going.

We circled up for COT, announcements and intentions.

I’m thankful for this group. You push me to be a better person. Thank you for supporting me!

Backblast – The Loco at The County – 11/16/2021

Props to Hushpuppy for shaking the tree to get me to post this backblast. Well, he reminded me on Saturday and it’s the following Wednesday – but, I’ll still give him credit for making sure I did it.

Double props to Hushpuppy for throwing something on mumblechatter the day before this Q because otherwise I would have pulled a Kilo and fart sacked it [unintentionally of course].

Time was called at 0530 and we got to work. PAX included:

  • Captain Crunchberry
  • Crockpot
  • Hushpuppy
  • Timeshare
  • Hardwood
  • Cractchit
  • Wildflower
  • Kitty Litter
  • Little Jerry (R)
  • Double Down (R)
  • Jolly Rancher (Q)

We started off with the normal Jolly fanfare for COP, which included a mosey to the front lot and then:

  • SSH.
  • Downward Dog + Runners Stretches.
  • Grass Grabbers.
  • Toy Soldiers.

We then exited the front parking lot for the first Thang.

Thang 1 – Mt. Mercy Mile:

Started at the parking lot and went down to Houston stopping at each telephone pole for an exercise. We increased the rep count 1x at each telephone pole. I think there’s 9 or 10 telephone poles one direction, which when you do an out and back it’s about a mile. Get it? Mt. Mercy Mile. We went down first doing T-merkins and then came back doing Broad Jumps.

Yes, they both sucked.

Thang 2 – Dora:

We came back and picked up the coupons for a simple partner Dora set, which was:

  • 100 Big Boy Sit-ups
  • 200 Curls
  • 300 Squats

Odd number of course, so I went solo – split the rep counts in half and just did the mosey with my neighbor PAX each round.

It wasn’t really fair either because I’m not sure Cratchit did any of his reps. Instead, he just let Little Jerry do all of them.

Thang 3 – Merkin Waterfall:

Got up into a circle and started the merkin waterfall. I started and counted out loud to 3, then the PAX to my left started – meanwhile, I silent count to 10 and then hold plank. It goes all the way around the circle until it gets back to me and then rinse and repeat, but with 9 merkins. Then, keep going to 1.

Mmmmgood.

Time was getting close so we picked it up and went back for some Mary near the flag, which included a mixed bag that frankly I can’t remember. But, it was epic. I promise.

COT:

Countarama, namearama, announcements and intentions.

Humbled as always to lead a group of men like you.

Jolly Rancher out!

Pre-blast – Thanksgiving at The County @ 7am – 11/25/2021

Weather looks great tomorrow – only a 14% chance it won’t rain at 7am for the traditional holiday hour workout, which features a little later start and a full hour of fun [sure wish Fructose was still around to poke fun at him again for that one].

The workout will be split into two halves and include the following flavors to tickle your taste buds:

  • A Thanksgiving buffet full of all of your favorite fixins. No need to bring a side dish or a plate – we have you covered.
  • Burpee football.

There’s also talk of a pre-run beginning at 6am for those interested. Just check Slack for more details as that solidifies.

Hope to see you guys at the [breakfast?] table tomorrow in the morning!

SYITG!

Jolly Rancher out!

BB- The Incubator – 11/22/21 – Meter Maid Q

I haven’t Qed recently at South Posh so I wanted to bring out the potted plants for their first visit. I woke up early to get setup 15 minutes early for what I entitled “Max Reps and Run”. T-Claps to Bacon for being the site Q to bring back the Fog on Saturday mornings to South Posh.

Nine PAX showed up: Jitterbug (R), Bacon, OJ, Tenderfoot, Stick Up, Uncle Rico, Dynomite, Buzzsaw and Meter Maid (Q). It worked out perfectly as there were 9 workout stations.

I provided a disclaimer and we started with a quick lap around the parking lot. Then we did 15 Mountain Climbers IC, 15 Toy Soldiers IC, Kendra Newmans (arm circles) forward and backward, and some Michael Phelps OYO.

The main Thanksgiving course was the board shown below with an additional side of 1 50 pound potted plant for curls (late addition). It was a simple and effective workout. Do as many reps until failure and take a lap. Extra credit for taking a sandbag and those were in constant motion. Toward the end, Bacon had both the 20 and 60 pound sandbag. Then, rotate to another station and rinse and repeat. I ended up with over 2.5 miles.

A picture of the toys loaded the night before.

We stopped for Mary with 3 minutes left. We did 20 Gas Pumps (4 count) IC, 20 Flutter Kicks IC (4 count), and finished off 37 single count Preacher Sit Ups until time was called.

We circled up for COR and NOR around the flag. For announcements, the County and Boondocks will be hosting a joint workout on Thanksgiving. There will be a prerun at 6am led by Honey Do and Jolly will be Qing the main workout. There will be our traditional burpee football to close out. All are welcome. We had intentions and ended with an Our Father.

Always humbled to lead,

-Meter Maid

11.20.21 Back Blast: The Nest @ The County

I do love a Saturday Q! Work is usually the furthest thing from my mind. I know that after a beat down I’ve earned the right to enjoy the rest of the weekend. And, I get a whole hour to to plan some fun stuff to do. What’s more, I love my County boys! They always show up ready work! On this day after Dauber, Captain Crunchberry and I returned from a quick little 5 mile pre Nest run, the parking lot was already filling up. At 0657, after getting back from setting up the space we had a strong showing of PAX ready to see what your Bird had under his wing.

PAX: Jolly Rancher, Focker, Faceman (2.0), Barnacle (2.0), Cratchit, Gisele, Yankovic (R), Ted Striker, Hush Puppy, Trippin, Timeshare, Holy Roller (R), Captain Crunchberry, Trebek, Dot (R), Dauber, BigBird (Q)

As I looked around the circle I noticed there were two dudes that I didn’t recognize. I asked them to identify themselves and the first to chime in was Trippin. We can go ahead and tell Tron to pull him from inactive back to active. This was his first post back since October 2020 and he made a commitment that his 33rd year of life (Happy Birthday) was going to be one for the record books! Welcome back bro! We need to get some more dudes like you back out in The Gloom! The second was Ted Striker. He was a new HL from last week and this dude’s already been all over the place! He even showed up at Dare to Care to help pack boxes! Nice work HIM (High Impact Man), great to put a face with the name! But wait!…what’s this?? Who was it coming in hot?? Pelican?! Now I’d like to tell you that he came ready to work out…but in true Pelican form he just showed up to work out his mouth making sure to give grief to your Q and commenting on everyone’s (esp Dauber’s) lackluster form…Tron, is there a way to give him 1/3 credit in ARs? In all seriousness though, we love you P and I’m sure I’m not alone here when I say it was awesome seeing your face! Can’t wait to have you back on the regular!

Disclaimer was given and off we would go for a Mosey with some High Knees and Butt Kickers to get us to the Little Colonel Playhouse for…

Thang 1: Jack Webb of 1 Derkin to 4 Dips. 2 Derkins, 8 Dips and so on and so forth. At 10 and 40, triceps were smoked so we would get a couple of 10 counts before a mosey to the next spot for…

Thang 2: PAX would line up outside the gym and in a little crevasse on the side, would bear crawl to the top of the Midway. While PAX were waiting we would do 5 of each with a rinse and repeat-o until it was our turn: Carolina Dry Docks, Mountain Climbers (IC) and Jump Lunges. At the top of our Bear Crawl we would knock out 5 burpees before returning to the starting point. We would get in three rounds. Recover and head to the top lot for…

Thang 3: sequence of sprints totaling about 700 yards. Now, this made sense to me and I’m pretty sure I did an okay job of explaining but when you have a Dauber in the mix it pretty much all goes to shite. After he “re-explained” it to everyone…we would all get in some good sprinting. Recover and after a couple of ten counts would mosey to the next spot (well, most of us moseyed. Hush Puppy, not knowing where we were going and still feeling the sprint adrenaline shot out of the gate like a thoroughbred on Derby day). We would all gather together at the play ground to make good use of the 1939 monkey bar set for…

The last Thang: 10 minute EMOM of 5 pull ups, 10 Merkins and 15 Squats. This is one of my favorite things to do because we all work together, push each other and celebrate the conquest of completion as one.

Mosey back to the flag and plank it up for about 30 seconds until the church bells would sound signifying that time was to be called.

Circle up for COR, NOR and COT. One thing to note: all of us in attendance should apologize to DOT. After he said his hospital name and age (50) not one of us said “Respect.” Perhaps he’s like Husky where when you look at him and see him work you can’t believe that he’s 50. Respect bro and it was great having you back out as well! Keep posting and getting better!

Announcement was made about burpee football at The County on Turkey Day. Jolly Rancher committed to bringing his buffet from The Boondocks to combine forces and give as good meal.

Got on my soapbox for a moment. Talked about doing things that scare you or make you nervous. When presented with these opportunities be a “yes man” and know that you will be better for it in the end.

Thanked the Sky Q for this group of men, for allowing us to put our two feet on the floor to come out and do something tough and for the prospect of another day. Closed us out with The Lord’s Prayer.

Until next time…

BigBird

Back Blast – 11.20.21 – Ruiner at The O – Kitty Litter Q

A beautiful morning to sleep in, before a little 0700 blood pumping out at the O-riginal. Thanks to @harrycaray for inviting me out…only my 2nd time at that fine AO, with the fine F3 men who make it right.

We got the ball rolling with a little stretching: SSH, XC Skis, Grass-Grabbers, and arm loosening. Then we headed out for mosey at a respectable pace. The Thang was pretty straightforward– a Tabata-style (2-min on, 30-sec rest) of ‘Merkins, Sadies, Thrusters, OH Press/Skull Crushers, Curls, etc (not in that order). Then out for another run. NOTE: This was an AMRAP…but I dubbed it an AMQRAP, standing for As Many Quality Reps as Possible (* pronounced “Am-Crap”). The idea was that we’d focus on good form, full range-of-motion, and slow, steady reps. All Good.

Then we repeated that cycle with runs in-between sets, finishing with 10-minutes of abs& core stuff. It’s nice to have that extra 15 minutes on Saturday workouts. A couple observations…

We witnessed a private tennis lesson going on at the adjacent tennis court. The “Instructor” (if that’s his real name) brought portable propane heaters (4 of them!) to keep the little gem student nice & cozy. We scoffed. And yet, somehow we couldn’t help but wonder what would happen if a future Q pampered us thus so. Would we make him (obviously not a HIM) run murder-bunnies around the entire “O track” in the snow? Or would we make sure we HC’d to every single future time he Q’d?…hoping for donuts too.

Also, during our COT a nearby dog rudely interrupted our important mumblechatter and intentions. He was barking at a squirrel in the tree. We got all Jack Handy Deep Thoughts and contemplated the many obvious life metaphors: “Sometimes we’re the squirrel, in obvious fear for our life…holding on tight. Sometimes we’re the mighty tree, protecting creatures we so love. And sometimes we’re the yapping mutt who can’t keep his cake-hole shut while serious dudes nearby are offering God thoughts, prayers, and intentions!” Hmmm…. -KL-

Pre-Blast 11.20.21 / 0700 to 0800- The Ruiner @ The O – Kitty Litter = Q

Ahhh, sleeping in feels nice. But not as nice as you’ll feel after a full-body effort at the O. Admit it: You’ve never regretted a workout. This will be no different. Bring a coupon or something heavy, and we’re in the season where a gloves-reminder isn’t really necessary. But bring ’em and let’s rock out while getting better.

11.20.21 Pre Blast for The Nest @ The County – BigBird Q

Let’s take a trip around the St. Aloysius campus at The Nest ITG! I’d tell ya what we’ll be doing but heck, my back blasts are long enough on their own. Just know that it will be a boot camp style workout with some running and no coupins. Also, from a Bird’s eye view it’ll be just above freezing but never fear, it won’t take us long to get warm.

SYITG!!

BB: 11/19 Wisteria @ Pleasantville; Cochran Q

Weather:  weather schmeather.  Think bigger! Let’s focus on astronomy today, and anytime a workout starts with a lunar eclipse, you know it’s gonna be good…even when it’s 26 degrees outside.

PAX:

Abacus
YNot
Big Bird
Flex Seal
Cochran (Q)

Bird, Flex Seal, Abacus and I readied ourselves to plunge into the darkness of Pleasantville when YNot came in hot to join the fray. Five fingers are stronger together as a fist, so we marched as one, Native American Run style. 

COP:

Ten Burpees
Grass Grabbers
Toy Soldiers
Downward Diggity Dog
Mountain Climbers (IC) x 15

THANG: Modified Tabata (Cochbata?). The pre-blast promised that we would do exercises until we were finished. That really wasn’t as vague as it sounds. We did circuits of exercises timed (I was the timer) for longer sets to emphasize slow reps and good form to exhaustion.   We would do sets for thirty to sixty seconds, immediately move to the next exercise, and run through the circuit three times. After finishing the third round, we moseyed. Insider tip: Abacus gets cranky if he goes longer than fifteen minutes without running, so you’ve got to accommodate him. It’s like rewarding a big man for running the floor.

Exercises:

Curls (x3)
Pulse Squats (x3)
Bench (x3)

MOSEY!

Derkins (x3)
Dips (x3)
Rows (x3)

MOSEY!

Al Gore (x3)
Calf Raises (x3)
Superman (x3)

Only a little time at the end for Mary, but we squeezed in some flutter kicks, LBCs, and pickle pounders. In a touching moment during Mary, YNot confided that he couldn’t do a single pickle pounder when he started F3. This morning he was doing them with no hands. Just when you thought you’d heard it all about the way F3 changes lives…

COT — Get out for the ruck tonight! Viking put together a true bacchanal of a ruck with a great cause behind it.

MWAH! Cochran out.