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Wet and…something?

QIC: Speed Bump
Date: 12/01/2018
PAX: Cowbell, Free Weekly, Speed Bump, Venus, VSquared
AO: Landfill

Very wet, very soggy

I’m not a professional, modify as necessary

COP (extended warm up)

    • Side shuttle hops IC
    • Side squats IC
    • Good mornings IC
    • Wall Sits IC
    • Imperial Walkers IC
    • Finkle Swings, partner up and do 15 each leg
    • Side shuttle hops IC
    • Little baby arm circles IC (reverse and repeat)
    • Plank IC 
    • Plank jacks IC 
    • Alabama Ass Kickers IC
    • High Knees IC
  • Side Straddle Hops IC

The Thang

Lots of modification, as it was raining profusely (making the Q’s original workout plan virtually unusable). 
Mosey down to the lower pavilion

  1. Complete 50 squats IC, lunges IC
  2. Begin a “dora” for the group since we have an odd number. Two different exercises:
    1. 300 collective LBCs, one group stays at the lower pavilion while the other group runs up to the higher pavilion and back.
    2. 300 collective pull ups. One group runs while the other group completes pull ups (either version). The pax were sufficiently gassed by this second dora, especially YHC who never does pull ups.
  3. 8 minute circuit with four exercises:
    1. 10 Monkey Humpers IC, 15 on the second go round
    2. 10 Merkins, 15 on the second go round
    3. 15 Big Boy Situps, 20 on the second go round
    4. 10 Michael Phelps, 15 on the second go round
  4. As the rain had sufficiently subsided, the PAX moseyed down to the very bottom of the walking trail near the dog park, stopped at intervals for Side Straddle Hops
    1. Interval sprints all the way up the hill to the bathroom building.
  5. Mosey back down to the lower pavilion for some simple Mary
    1. American Hammers IC
    2. Flutter Kicks IC
    3. Freddy Mercury IC

COT

Read James 1: 2-3. “Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds,3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.”
I described the past season of life for me and the difficulty of counting suffering as joy. BUT, I love that in this passage in the Bible, the end is not perfection in body, mind, soul, or spirit, but a mature and complete faith.

Moleskin

We were grateful for Venus’ knowledge of Gym workouts, as we needed to assist one another on Pull Ups. Also, Free Weekly commented on the hilarity of doing Wall Sits IC, as F3 Asheville would never do something so foolish. 

Upcoming Qs

See weekly Preblast from Prosciutto 
 

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5, 10, 15, 20ish

QIC: Ducktales
Date: 12/03/2018
PAX: The Count, Geek squad, Mr. Clean, Poacher, Radiohead
AO: The Huey

Conditions almost foggy, 44 degrees, no precipitation.

The Disclaimer was disclaimed.

COP

We started with a mosey to the playground. Then warmup: LBAC, weed pickers, imperial walkers, 10 pull-ups.

The Thang

Then we worked out. Head shack
5 sit-ups, 10 merkins, 15 squats.
We did that 20 times in one minute intervals.
We circled the track to cool off and came back to the memorial flag. To focus on our core.
Flutter kicks IC
15 pretzels IC
Boat to canoe as long as we could stand it.
1 last minute of mericans IC

COT

Proverbs 26:20

For lack of wood the fire goes out, and where there is no whisperer, quarreling ceases


BALL OF MAN

Moleskin

The Qdrenaline was strong.
 
 
 

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On the fly

Monday, December 3, 2018,  0530

[youtube https://www.youtube.com/watch?v=4DHzDxeh5YU&w=560&h=315]

QIC: Vila
Date: 12/03/2018
PAX: Sidekick, Fast Lane, Jabooti, Peanuts, Gisele, Threeskin
AO: Beast Ridge

Warm up:

    1. SSH IC x15
    1. Imperial Walkers IC x12
    1. Forward Fold x15
    1. Plank IC x10
    1. Up Dog x15
    1. Down Dog x15
    1. Mountain Climbers IC x12
    1. Plank IC x10
    1. Forward Fold x15
  1. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
      1. first stop
      1. 5 – 8 count body builders
    1. Second stop
    2. 10 – Alt. lunges

Cycle:

11 on the bleachers.

  • Box jumps and dips

Bleacher Dora – up, down, and across the bleachers.

    • One team member runs around the bleachers while the other does works out. Together the team completes:
    • Merk 200
    • LBC 300
  • Squat 100

5mom

  • Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila

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Episode 3(skin): F3 Hurricane

QIC: Threeskin
Date: 12/01/18
PAX: 9 Volt, Bubbles, Deep Dish, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder
AO: The Battery

Conditions:

Gentle breeze, barely noticeable moisture in the air.  Ask Sidekick, it was nice out…

The Disclaimer:

More detailed than normal.
I’m F3’s threeskin.  Believe it or not, I volunteered for this but the jokes on you because you did too.  I’m certainly not a professional and I don’t plan to act like one.  I don’t know your specific orthopedic or athletic restrictions so modify if necessary because I will too, but most importantly push yourself so you can get your moneys worth.

COP

Started out circling the Flag. My typical mosey warm-up ensued. We started under the pavilion to stay dry for a couple of minutes longer.
[Special SSHs IC to honor the passing of G HW Bush – 41 SSHs IC]
We moseyed to the yellow truck and slowed it down with good mornings and SSHs 10-IC
Mosey Back
SSH’s IC -10
Little Baby Arm Circles IC – 10
SSH’s IC – 10
Mosey Back
Military Press IC – 10
Seal Claps IC – 10
SSH’s IC – 10
Mosey Back
Imperial Walkers IC – 10
Squats IC – 10
Walk to curb OYO
Calf Stretches with 10 counts

The Thang

[I had to turn up the volume so everyone could hear cadence in the rain, the only mumble chatter was “another mosey???”]
Merkin Mania
[Lots of Merkins with Imperial Walker rests and Sprints with built in sweepers]
30 Incline Merkins Single Count
10 Imperial Walkers
20 Incline Merkins Single Count
10 Imperial Walkers
10 Incline Merkins Single Count
10 Imperial Walkers
Hard Rain- I mean run… To the yellow truck and back, then sweep.
***It’s Possible Sidewinder had a Merlot Moment at this point…***
20 Decline Merkins Single Count
10 Imperial Walkers
15 Decline Merkins Single Count
10 Imperial Walkers
10 Decline Merkins Single Count
10 Imperial Walkers
Hard Run… To the yellow truck and back, then sweep.
10 Slow Table Merkins Single Count
10 Imperial Walkers
10 Slow Table Merkins Single Count
10 Imperial Walkers
10 Slow Table Merkins Single Count
10 Imperial Walkers
Hard Run… To the yellow truck and back, then sweep.
***a few PAX took the opportunity to “take the lead” on the run now knowing what was next.***
Hell Hill Hammies
[Lots of Legs with Hill Runs and Planks at the top]
10 Alternating reverse lunges
Hill Sprint
Pickle Pounders
Jog back
10 Alternating reverse lunges
Hill Sprint
Reverse Pickle Pounders
Jog Back
20 Squats
Hill Sprint
Planks – 3 ten counts added up
Jog Back
20 Squats
Hill Sprint
Planks with revers leg lifts
Jog Back
Moseyed Back to Pavilion
Shelter In Place – Literal debris falling around us
Alternating Dips and Step Ups
3 sets: 10 Dips IC followed by 10 Alternating Leg Step Ups IC
Good Mornings 10 IC
Table top Mary:
LBCs 20 IC
Freddie Mercury’s 10 IC
Imperial Walkers 10 IC
Good Mornings 10 IC
Forward Fold – Right over left – Left over Right
Mosey to Flag

COT

Counted to 9 – Named all 9 – Lesson from Sidekick on proper form, his presence was appreciated to help set the example overall.
I felt like the weather was about to go from bad to worse so we kept it brief:
I reached back to a previous Q about not focusing on past failures but learning how to replicate past success.  Shared a personal success that followed the original Q and admonished everyone that this is why we are here.  Accountability and Brotherhood, this is truly a safe place because we strengthen each other.  Closed in Prayer.

Moleskin

To honer the moleskin, I rode home in nothing but a towel. I’m pretty sure some others may have done the same.
We experienced the progressive commercial on hell hill as every time we turned around there were more leafs covering it.
No evidence of Merlot could be found in the deluge

News

Get on slack asap!

Upcoming Qs

Come back for Sidekick next week!  Episode 4
 

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Kindness, Strength, Bravery, and always Proper Form

QIC: Mr. Clean
Date: 11/29/2018
PAX: Cable Cutter, Candu, Flemish, Free Candy, Iron Butt (Respect, Respect), Prosciutto, Ringwald, Sidekick, Skitch, Snookie, Speed Bump, Steam Engine, The Count (Respect, Respect), VSquared
AO: Hill City

Conditions

Clear, Calm, Clean…29 degrees, frosty, 82% humidity

The Disclaimer

I am not a professional.  It has been a while for me at Hill City, so be mindful of surroundings.  Push yourself, but do not hurt yourself.

COP

Mosey to the giant stack of Dewaynes.
Mosey to the circle stage with said Dewayne.
Transfer into the The Thang

The Thang

Before the Huey, before YHC’s hiatus, and definitely before summer, several frosty PAX completed a workout led by Rainman that I very much enjoyed.  Here is my best interpretation of that workout (“If you can’t do it, then don’t Q it”).
What Goes Down….Must Come Up
SSH — 15 IC
High Knees — 14 IC
Scissor Kicks — 13 IC
Lap
Shoulder Press – 12 IC
Curls – 11 OYO
Merkins – 10 OYO
Lap
Dolly – 9 IC
Flutter Kicks – 8 IC
Gas Pumps – 7 IC
Lap
Alternating Shoulder Taps – 6 IC
Imperial Walkers – 5 IC
Upright Rows – 4 IC (w/coupon)
Lap
Michael Phelps – 3 OYO
Squats – 2 OYO
Burpee – 1 OYO
Dora
Shoulder Press — 50
Squats — 100
Bent Over Rows — 150

COT

Individual commitment to a common goal…that is what makes a team.
No Act of Kindness is EVER wasted.
You are STRONGER that you seem, BRAVER that you believe, and SMARTER than you think.
In the end, all of these center around humility and self-control.  As we finish today in this BOM, take the time to think the following “Am I truly being a team player in all aspects of life (job, family, spiritual, community)”, “Am I taking time to show kindness when the opportunity comes along (yes, the annoying person with a bell a Walmart needing donations), and finally, when you leave here and focus on the 1st two quotes, you will you’re becoming STRONGER, BRAVER, SMARTER, and most importantly BLESSED!
CIRCLE OF TRUST:
BALL OF MAN: 

Moleskin

This morning everyone couldu the Capri lap… Aye, CANDU?
Some exercises were with a coupon others were not, just double check with Proscuitto
The Count mastered the countdown….eventually
On that note, in case anyone is wondering how to correctly complete an exercise with proper form…The Count will happily educate you.
Some say there are still men, in a fetal position, sobbing over The Count’s form instructions this morning. (Respect, Respect)
Special T-Claps to Iron Butt (Respect, Respect!)
We used rocks from Hill City this morning…YHC was concerned about tetanus
One last thing…any and all questions regarding correct execution on an exercise…consult The Count

News

Support the Battery in Cleveland!!

Upcoming Qs

December Q Schedules on the way very soon!!
 

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4th Time Around The Sun

QIC: Prosciutto
Date: 11/28/2018
PAX: Candu, Flemish, Geek Squad, Mr. Clean, Ohms, Snookie, The Count, Whittler
AO: Lions Den

Conditions

Mid 20’s. Everyone sitting in their car until about 6 minutes prior to beatdown. Then we froze. Fingers & toes

The Disclaimer

Provided while walking very gingerly; hinting that everyone can and should modify if necessary. Also indicated that this was going to be a re-boot of YHC’s F3 birthday

COP

Mind was cluttered/numb with what to do for COP; like a mental tennis match.
Started two minutes late due to audible on coupons since Ohms showed up about 25 seconds after 0530. Mr Clean to the rescue. We mosey’d around the lit parking lot, then YHC found some traffic cones (5 to be exact; perfect) spaced out 5 feet or so each.
Walking 10’s
Starting at the first cone, complete a merkin. Increment 1 merkin at each cone until you return to the first cone. quick math: 55 merkins in less than 2 minutes (recommended reading: Moleskin #5).
In his backblast from 11/28/2014, CSPAN referred to his warmup (COP) as “Old school and old man slow and painful with planks held way too long”. Noted.
Plank-o-Rama:
** Do not un-plank until “recover” is called **
– Plank x 10 IC
– Left arm up plank x 10 IC
– Right arm up plank x 10 IC
– Peter Parkers x 10 IC
– Plank x 10 IC
– Parker Peters x 8 IC
– Slow tempo (ST) Merkins x ? IC
*Recover as everyone was properly warm
– SSH x 20 IC (YHC was mocked for the single wheel straddle hop)
– ST Squats x >10 IC
(mind went numb after this, cannot remember; sorry PAX)

The Thang

6 Painstations set up 25-50 Yards away from each other in a long rectangle parking lot.
3 exercises per station; 20 reps of each excercise. One time around equals 360 reps of 18 “different” exercises.
360
1: SSH, Monkey Humpers, Imperial Walkers
2: Flutter, Dollys, LBC
3: CDD, Merkins, Moroccan Night Clubs
4: Rosa, V-ups, Freddy Mercuries
5: Bent Over Rows w/ coupon, Bicep Curl w/ coupon, Squats
6: Calves, Incline Merkins, Decline Merkins.

COT

To quote CSPAN: “It is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.”
Well said, brother. To step into that further, I am truly indebted to F3 Fort Mill and CSPAN and all the men who were there at my F3 anointing. I could’ve been Salami, Meat Section, Cold Cut or whatever else some shouted out (“Italian Job” was taken, they said). But alas, they settled on “Prosciutto”. I cannot explain how grateful I am to have had the opportunity to post that day, post here today 4 years later and be part of something so special where we live. Sharing F3 with others is something I love to do and will continue to do. It may not be for everyone; there will be cynics and haters. The shield lock is a real thing. The COT is a real spiritual uplift and Q’ing gives a great sense of leadership and belonging. That’s what I needed that day 4 years ago, but didn’t know it. As I sit here today, I now know that. I’m a much better man today than I was 4 years back. Jay-Z said it best, “What more can I say?”
I requested this morning’s “Ball of Man” (BOM) be a real ball of man, not just fists in the middle simulating a half in-half out feel. The BOM felt right and I will submit that this is how it should be from this point onward in the COT’s. We’re all in this fight together and to feel a man standing next to you and “holding you up” is what we all should feel in the BOM. Aye!

Moleskin

  1. Surprisingly very little mumble chatter. Most folks like to give me a hard time because I’m always razzing others. Easy crowd this morning. I did a better job of riding my own ass.  Man Challenge: Try harder next time PAX.
  2. Even though we all froze in our fingers and toes, there was Mr. Clean sweating – I believe the man could sweat in a dry ice bath. His running temp is a tick warmer than the rest of us.
  3. Speaking of weather temps — this can alter your thinking. My mind went numb when the cold air hit it and I couldn’t articulate anything. Brain freeze
  4. To quote the intelligent Picasso, “What doesn’t Mr. Clean have in his trunk?” is probably the greatest mystery to never be solved. Mr. Clean saved the day with his tetanus-laden brake rotors, though. Perfect for a cold coupon.
  5. Snookie loves to run. Snookie does not love to Merkin. Good thing we only had Inclines, Declines, Regular Merkins and Carolina Dry Docks.
  6. Someone (protecting the innocent) suggested that we get Ohms a clock that works – great idea!
  7. Geek Squad is everywhere. I was in Cleveland on Saturday, he was there, I was at Hill City last week, he was there too. He does OTB rucks with Mr. Clean in Soddy…. Someone get this man the golden glove, turkey, turnover chain, lapdance or whatever the pax are doing these days. He has earned it.
  8. Flemish was supposed to go to Beast Ridge this morning. Missed the exit and just kept on truckin’. All the way to Red Bank City High School Lions Den RB Baby yea!
  9. These Holiday greeting cards are the jam. Thanks Clean! Y’all get some!

News

Service Project opportunity this weekend. Check-in with Geek Squad and/or Vila for Details.
Launch # 3 in Cleveland; attend as you are able

Upcoming Qs

It’s end of month, help your AOQs and sign-up for Q’s in December as soon as possible.
 

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The Frozen Four

 

QIC: Sidekick
Date: 11/28/2018
PAX: Fast Lane, Oscar, Peanuts
AO: Beast Ridge

Conditions

23 Degrees and Breezy.  Damn Cold

The Disclaimer

I am not a professional.  Do not hurt yourself.  Modify where necessary

COP

SSH ICX25; Imperial Walkers ICX20; Windmill ICX15; SSH ICX20; Mercans ICX10; Plank to Manmakers; High Knee ICX20; Baby Arm Circles ICX10; Reverse ICX10; Mosey to the Soccer Field

The Thang

Frozen Four
PAX line up on the first Bleacher step.  Exercise is called.  First PAX sprints across the soccer field to the opposite side while the other 3 PAX perform exercise.  When the mobile PAX reaches the destination, he calls out for the second PAX to sprint.  First PAX performs the exercise.  The exercise continues until all 4 PAX are on the opposite side of the soccer field.  This was repeated 4 times
Ircans; One legged squat (left up); One legged Squat (right up); Dercans; Dips
Mosey to big parking lot
Four Corners
Basic Four Corners
Sprint to first corner – 25 Plank jacks; Walking Lunge to 2nd corner – 5 Burpees; Bernie Sanders to 3rd corner – 20 squats; Bearcrawl to 4th corner – 15 Carolina Dry Docks.
Rinse and Repeat with reps of 30-7-25-20.
Mosey to flag.
Had 45 seconds left so we knocked out some Pretzel Crunch ICX10 per side
 

COT

We all love F3.  We all hate freezing to death.  It is EASY to fartsack when it is 23 degrees outside.  However, if you love F3 and you want it to continue when it is pleasant outside, you have to commit to the Frozen gloom as well.  Like F3, life is not all roses and sunshine.  Perseverance through the tough times, brings joy and pride through the good times.  We can all commit to Mondays at the Beast for the winter.  If we continue to show and support each other, we will reap the benefits in the spring and summer. In summary, be here, do your part, support your brothers, be accountable and F3 will prosper for the betterment of male community leadership.

Moleskin

Thank the good lord for open bathrooms at Beast Ridge.  This can not be understated.  I will tell you that a 23 degree toilet seat on your bare ass changes a man. 

News

Beast Ridge on Mondays only going forward

Upcoming Qs

Mr. Clean at Hill city tomorrow, threeskin at the battery on Saturday.  Vila at the Beast on Monday
 

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Break Thru Your Wall

QIC: Picasso
Date: 11/27/2018
PAX: Cable Cutter, CANDU,  Flemish, Goose, Ohms, Snookie, Speed bump, Sunshine, Ringwald, Threeskin, Whittler, VSquared
AO: Hill City

Conditions

29 degrees and clear.

The Disclaimer

This is F3. We assume no responsibility to for the actions you bestow upon Hill City. Keep it smart, don’t push yourself to the max and we will help you if needed.

COP

Great Hall
SSH x 25 IC
Mountain Climbers x 15 IC
Squats x 15 IC
Smurfjacks x 10 IC
SSH x 20 IC
SSH x 10 IC
Mountain climbers x 15 IC

The Thang

Sushi Nabe Baby
WWII Sit-ups x 25
Makhtar N’Diaye x 10 IC
Short Weather & Ice Cream
Clumpie Monkey Humpers x 15 IC
Calf raises x 25 IC
Walgreen Stock Up
Merkins x 10 IC
Windshield whippers x 20 IC
Alternating shoulder taps x 20 IC
Longhorn Roundup
Low wall sits
Big derkins
Publix Be Playin’
High knee runs
Ass kicker runs
Karokoe left
Karaoke right
Kent Street Wall
Sprint Halfway, Bearcraw X 10 yards, Sprint to top….descend
Sprint halfway, Bernie Sanders halfway
Forrest Avenue Folly
Descend…..
Derkins x 10 IC
Incline Merkins x 10 IC at Bottom
Chestnut’s Roasting on an open Walnut Bridge
One Armed Pickle Pounders x 5 IC Alternate Arm
Plank x 60 seconds
Chronicles of Narnia
Dips x 20
SSH x 20
Pull-ups x 10
MARY
X’s and O’s x 20
Freddy Mercury’s x 15 IC
LBC’s x 20 IC

COT

“We all have walls. We all hopefully get thru them at some point no matter how tough they are on us. One of the most important ways to get over whatever wall you are facing is to reach out or discuss it with a brother, friend, or someone who understands. No matter how impossible it seems to break thru the wall, having someone there by your side may be the best thing you will never realize.”
CIRCLE OF TRUST
BALL OF MAN – Moment of Silence

Moleskin

  • Fissue wasn’t at the Post. Let’s see if he reads this. 
  • Goose puked up his Napa Valley Bud Light
  • Lots of mumble while we do Derkins next to the exhaust pipe of a running Semi

 

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I Can’t Feel My Fingers or Toes !

Date:  11/21/2018

QIC:  The Count
PAX:  Fast Lane, Threeskin, Dorothy (Nomad from NY by way of Knoxville)
AO:  Beast Ridge (Camp Jordan)
Conditions:  30 Degrees, light breeze, low humidity (I wish I had waterproof shoes)
Disclaimer: Disclaimed (no FNG’s)
WARM UP:  Mosey from P/L to Jungle Gym, SSH (10 IC), Abe Vigoda (10 IC), Flying Sun Gods (10 ea leg IC), Plank Jacks (10 IC), Burp-Ups at Pull Up Bar (10 OYO)
Mosey to Soccer Stadium
THE THANG:
Quarter Pounder: Start at one end of field.  AYG 25 Yards (25 Merkins) – Bernie Sanders back to starting point.  AYG 50 Yards (50 Squats) – Bernie Sanders back to starting point.  AYG 75 Yards (75 Mountain Climbers) – Bernie Sanders back to starting point.  AYG 100 Yards (100 SSH) – Bernie Sanders back to starting point.
Mosey to Bleachers and do Serpentine run from one end of bleachers to the other and back and perform 20 Derwin’s and 20 Incline Merkins, Rinse and Repeat (x 3).
Mosey to P/L for Mary’s:  XY’s – count 1 & 2 Rosalita, counts 3 & 4 Flutter Kick (10 IC) – Never Cross Dolly – Just like Dolly’s but upper body is in Iron Cross (10 IC) – E2K (Oblique Crunch) – Right ankle over left knee, bring left elbow to right knee, switch (10 IC each leg).  Good Mornings (10 IC), Peter Parkers (10 IC), Imperial Walkers (10 IC), Plank with alternating leg lifts (10 IC), LBC (10 IC), Big Boy Sit-ups (10 IC), Reverse Pickle Pounders (10 IC), American Hammers (10 IC).
End Ex!  Good Job Gents – Great to have Dorothy with us…
COT:  Short and Sweet, because QIC could not feel his fingers or toes!!  Prayers and Praises for those heard and unheard.  Have a good Thanksgiving but don’t be Glutenous!! 🙂
TheCount
Posted on

Is that a Q in your pocket or are you just glad to see me…

QIC: Sidekick
Date: 11/26/2018
PAX: Fast Lane, Flemish
AO: Beast Ridge

Conditions

46 and WINDY.  25+ mph

The Disclaimer

COP

SSH ICX20; Good Mornings ICX10; Mercans ICX10; 3rd Grade Exercises ICX12; SSH ICX20; Walking Lunge ICX15; Frankensteins ICX20

The Thang

Mosey to the stadium steps, the long way around so our dainty feet don’t get wet
Starting at the first step not on the ground, see above, we perform the following cycle:
5X Ircans; box jump up; 6X step ups with high knee each leg; box jump up; 7X dips; box jump up; 8X Dercans; spider man crawl down the stairs to the starting point.
Rinse and repeat with increasing reps – {7,8,9,10} – {9,10,11,12} – {11,12,13,14} – {13,14,15,16}
Now that we have worked on some strength and dexterity, time to work on cardio.
So we ran the loop.  I was setting the pace at 6:30 mile.  We would run for 3/4 mile and then walk for a spell because my head felt like it was going to explode for some reason.  Then run again.  The last section I ran a 5:00 pace and Flemish hung right there with me.
We arrived at the flag with about 10 seconds to spare
 

COT

Today we talked about Accountability.  In the home, in the office, in F3.  being accountable to those around you, for the good and the bad, is important in building relationships.  Accountability breeds trust and trust builds bonds that last.  So, be accountable.

Moleskin

I think Flemish was trying to distract me today by talking about textiles and cool things like that on one of our walking segments.  It was longer than the others and almost made us late to the flag.  So you Qs out there watch out for sneaky Flemish.

News

Support Cleveland

Upcoming Qs

YHC on Wednesday at Beast Ridge