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WAR 2019 – The Bridge

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, Rump Roast, Ultra, Teasip, Sweet Baby, Sex Panther, Abercrombie
QIC: Sally

AO: Glencoe Park (Quickly to The Bridge)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Watermelon-pickers

Run to the bridge, specifically the first set of stairs. Run down, complete 10 dips, 10 derkins, and 10 squats. All meet up at the top/middle of the bridge

THA THANG – WAR:

We know that infrastructure points are critical in war. And this morning, we fought for the bridge.

Ground rules:
Exercises based on the card game War: High-card wins.

Card/exercise matching:
The suit for each card dictated the exercise:
Hearts – cardio – SSH
Diamonds – merkins (not diamond merkins)
Clubs – climbers (mountain climbers)
Spades – squats

The number for each card dictated the number of reps to perform, with the following modifications:
J – 11
Q – 12
K – 13
A – 14
Joker (Jester) – 15 penalty burpees, and the card is worthless. Redraw.

What we did:
PAX divided up into Team/Army 1 (YHC, Rump Roast, Ultra, and Oo-De-Lally) and Team/Army 2 (Teasip, Sex Panther, Sweet Baby, and Abercrombie).

Starting at the middle/top of the bridge, each PAX drew a card from the central draw pile, performed the exercise, then played the card-game War with a PAX of the opposing Team/Army.

The winner took the loser’s card and ran back down to his respective home base (the bottom of each side of the bridge). There, he placed both cards in his scoring pile.

The loser was forced to draw again, perform those exercises, and repeat playing War with a PAX of the opposing Team/Army.

After PAX got down to their base, they had one of two options:

Option 1) Run back to the middle of the Bridge, and repeat what you just did – draw a card from the central draw pile, perform the exercises, and potentially play War with a PAX from the other Team/Army. Then run back down to place your card(s) in your scoring pile.

Option 2) Perform 10 burpees, 10 hand-release merkins, and 10 monkey humpers. This earned PAX a card-draw from their home base’s draw pile (there were 3 draw piles in total – one at each home base and one in the middle). Then perform the exercises and place your card in your scoring pile.
-Limitation on option 2: PAX could only choose Option 2 twice in a row before they were forced to run back to the middle and potentially play war.

PAX were also allowed, one time total, to run all the way to the other team’s base, pick a card out of their scoring pile at random, and take the card all the way back to their base.

Highest number of cards at the end of the ~30 minutes would be the winner.

MARY:
We did about 5 minutes of Mary at the end, with flutters, low Dolly’s, and Freddie Mercuries

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Thanks to the PAX who came out and tried this funky workout. It turned out to be fun , although we did run low on cards by the end. At that point, we had to take cards at random from the scoring piles in order to perform exercises, which threw off the scoring. And since it’s 2019, we decided these SNAFUs required all PAX to be named winners equally. (As an aside, though, Team/Army 1 did end up with ~44 cards, and Team/Army 2 only ended up with ~36 :)).

Oo-De-Lally drew the Joker/Jester twice, performing his 15-burpee penalty without too much chagrin. However, because our cards ran low at the end, he actually drew it a third time; but then said “screw that, I’m not doing that again” and re-drew. Upon official review by the ruling committee, this action was upheld as fair and within the laws of the game.

At several points YHC was able to hear muttered curses from Rump Roast, which tells a Q most of what he needs to know about the beatdown.

Thanks again to all PAX for trying it and playing along. We will iterate it and hopefully make it even better for the next round. YHC thinks all had fun and still got in a good beatdown.

ANNOUNCEMENTS:
1. QSource lunch tomorrow
2. Panzerschwein CSAUP 6 weeks away
3. Plano T-shirt order

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DT stands for PR’s

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Draper, Sally, Island Time
QIC: N/A

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: It’s Monday, so not sure.

WARM-O-RAMA:
N/A

THA THANG:
Ran 5(+) miles

MARY:
N/A

CIRCLE OF TRUST/BOM:
Yep

MOLESKIN:
It was a great day for the DoubleTime PAX. The weather was about 6/7 degrees cooler than it has been for the past few months, and the humidity felt slightly lower as well. This led pretty much all PAX (except Sally, missed by ~6 seconds) to PR. This felt particularly encouraging, as the hard work of the past several months has not translated into tangible time results on our running, because of (we’ve hoped) the heat. Today provided us some evidence that we are indeed getting faster, and we should hopefully see times continue to drop as the temps continue to drop.

AlrightAlright calculated some scientific proof of the lower temperature/humidity with his “150” formula, stating that the inverse tangent of the dew point, multiplied by the denominator of the humidity index, added with the angle of the moon at the horizon, was only 142 today. “And they cancel marathons at 150.” All PAX nodded in agreement after confirming the calculation.

Camp Gladiator was having their annual #convergence today, and brought in about 4x as many cars/people as normal.

ANNOUNCEMENTS:
1. Tons of stuff going on this week. Iron PAX challenge on Wednesday, QSource Wednesday and Friday, Happy Hour Friday, Extra Credit sessions for the Marathon and CSAUP, and workouts in both UP and Lake Highlands. Keep accelerating, gents.

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The HEISMAN

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Special Sauce, Chairman Mao, Pow Pow, Oatmeal, Zamp, Landing Strip (New Orleans), Rocky (Kansas City), Skipper (Raleigh), Monstar (FNG, Raleigh)
QIC: Sally

AO: SMU
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15
IST x 20 (Doak Walker rushed for 1,520 yards while at SMU)
“Pick Your Vegetable” Picker x 10

Jail break to the Doak Walker statue. Hold a plank ’till all-in.

Starting from the Doak statue, sprint to and around the Mustangs statue and return to the Doak statue. Hold a plank ’till all-in.

THA THANG:
Channel our inner HEISMAN.

Starting at the Doak statue, run around the SMU football stadium (roughly 0.5 miles); upon returning to the Doak statue, complete an exercise of the HEISMAN as listed below. Repeato until finished or time is called.

Hand-release burpees (25)
Elf-on-a-Shelf (25, double-count)
Imperial Storm Troopers (25, double-count)
Sweat Angels (25, double-count)
Merkins (25, double-count)
Apolo Ohno’s (25 each side)
Nolan Ryan’s (25 each side)

MARY:
Done intra-workout.

CIRCLE OF TRUST/BOM:
Prayed for those in the path of Dorian and for all those travelling, including the families of some of our PAX.

MOLESKIN:
Upon arriving at the warm-up circle and seeing 4 new faces, YHC thought perhaps the recent QSource topics (VAPE’ing) was increasing our effectiveness at EH’ing, but turns out it was a contingent of PAX from Raleigh, New Orleans, and Kansas City. Glad they came out, always an honor to host men from around the country whom you know hold similar values.

The “Pick Your Vegetable” Pickers during the warmup (@Aaarrrggghhh) brought some laughs and confusion, and even some mumblechatter: “Why does it have to be vegetables? Why do we discriminate against fruits?” This was promptly silenced with “Well, because fruits don’t grow in the ground..”, which brought some laughs.

YHC had asked some PAX for ways to improve his Q’ing, and was told that more and more intense cardio at the beginning may be helpful in 1) making workouts harder and 2) preparing PAX for strength work later in the workout. We implemented this with two sprints to start, which did turn out to be pretty effective in getting the PAX both winded and pumped up for the rest of the workout.

The Thang (The HEISMAN) turned out to be an effective blend of cardio and strength / core work. The lap around the stadium was a nice switch-up from the normal routine, and also seemed to be an excellent distance for accelerating our cardio. PAX were also afforded the opportunity to see each other, mumblechatter, and work on strength at the Doak statue. Also of note, the west side of the stadium had A/C pouring out of it, and PAX were afforded a 6-second blast of ~70 degree air while running by.

While the entire workout was difficult, the 50 sweat angels in a row and the 50 merkins in a row were both particularly killer. For a fun piece of trivia/reference point, the physical requirement for Navy Seal candidates (not graduates) is 50 merkins with perfect form in 2 minutes. And most candidates have to complete 90-100 to stay competitive.

No PAX completed the entire HEISMAN. The furthest one got was completing the lap after the Apolo Ohno’s – about to start the Nolan Ryans. We’ll have to bring this back in the future and see if we can best our previous records.

Rocky is so named because he is a geologist.

Monstar was so named because his given (hospital) name is Michael Jordan. This was quickly deemed “too easy,” although we struggled for a long while to find a name distinguished enough to honor Mr. Jordan. We played around with ideas such as Single-A, Minor League, Air Jordan, Blue Devil, and Space Jam, before finally settling on Monstar.

If you have an extra 60 seconds, this Space Jam / Monstar refresher is probably worth your watch.

ANNOUNCEMENTS:
1. Tour de France workout tomorrow at Burleson.
2. CSAUP is officially 8 weeks away from today. The planning SLT had a meeting this morning and the event is taking shape quite nicely. We’ll all need to put in some extra training for it, stay tuned for more Extra Credit rucks. You can start tomorrow at 0615.


Postscript – Facts about Doak Walker:
While researching for the workout, YHC learned the following fascinating facts about Mr. Walker:

During his 1948 season at SMU, Doak not only acted as the team’s primary halfback, but he also completed 26 of 46 passes (from the tailback position) for 304 yards and six touchdowns. He also played defense, intercepting three passes during the season. And if that wasn’t enough, he also returned punts and kickoffs, performed significant duty as the SMU placekicker, and acted as punter for the Mustangs, averaging 42.1 yards per punt (which, for reference, would have had him besting some punters in today’s NFL).

In the NFL, he was a fantastic running back, but he also kicked a field goal and an extra point in two straight Super Bowls (one of which he won with the Detroit Lions).

He was described by a reporter as “having a jaw as square as a deck of cards and a mop of brown hair that made girls bite their necklaces.” He was also described as “so shifty you couldn’t have tackled him in a phone booth, yet so humble that he wrote the Associated Press a thank-you note for naming him an All-American.”

A true #HIM.

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The Harbor Iron Pax Week 1

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Isaiah, Oatmeal, Stingray, Mr Belding
QIC: F150

AO: The Harbor
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Side Straddle Hops IC x10
Imperial Storm Troopers IC x12 

Mosey to flat surface that was once a soccer field

THA THANG:
10 yard broad jump. 10 burpees. 5 Bonnie Blairs each leg. 10 big boy sit ups.
10 yard broad jump. 10 burpees. 5 Bonnie Blair each leg. 10 big boy sit ups.
10 yard broad jump. 10 burpees. 5 Bonnie Blair each leg. 10 big boy sit ups.
Bear crawl 30 yards back to start

Times:
Alright Alright 21:26
Isaiah 23:32
F150 32:09
Oatmeal 32:23
Stingray 39:40
Building 40:10

MARY:
Not needed

CIRCLE OF TRUST/BOM:
Challenged to be men of integrity, let you yes be yes and no be no. We are to be challenging and reinvigorating male leadership every where we are.

MOLESKIN:
Not too much mumblechatter due to the Iron PAX, but a lot of statements about the quality of the field.

ANNOUNCEMENTS:
1. Happy Hour this Friday
2. Q Source

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College Gameday is Back!

#backblast

Draper Island Time Oatmeal Chairman Mao Teasip Sally joined YHC for #gameday

Thunderlips joined Sally for the EC run then had to head home to be with the kids before they woke up

After calling me out for not having “My Truck” in the ESPN College Gameday playlist, Chairman shows up after the warmup and mostly through My Truck (which was a last minute edition because I’m not going to get called out and not deliver)…the PAX were a lil pissed at the Chairman because for the song I had us doing grassers for the duration and dropping every time they said “truck” it was a lot of burpees.

After My Truck we played Stingray Sling, where you throw the football and sprint after it while it’s in the air and then lunge to it after it hits the ground, all the PAX got a turn and there was a lot of name calling for some of us not having the greatest arms

Then we moseyed back to the PlayStation where I had the rest of the games and we rolled a lot of foam workout dice, 2 PAX would roll and then play Rock Paper Scissors and the PAX would do whatever workout was on the winner’s die. There were a lot of burpees, jump squats, and merkins

After Die O Rama we tried what I’m calling F3 Oklahoma, where the PAX lined up against each other 10 yards apart and put a football in the middle, we rolled a die to choose our exercise that we had to do before racing after the ball, we rolled 20 burpees and Teasip kicked our butts, then we tried it where we lined up in one line and put the ball 10 yards out and rolled again, this time it was 15 calf raises followed by picking up the ball and running to the end of the park and back, Teasip again crushed us

Quick mosey back to the PlayStation for Dora Die, we rolled the die 4 times and drew 15 jump lunges, 15 calf raises, 15 burpees, and 15 jump squats. PAX had to do one of the exercises, do a lap around the park, move on to the next exercise, etc. Dora is harder when it’s solo

Then we had some halftime arms brought to you by Mrs Icebox, lil baby arm circles forward and backward until the PAX dropped their arms, but it was a nice break from the running

Next up we threw out both die and chased after them, the first 3 to get to the blue die did those exercises (which have fewer reps) and the rest had to do the green exercises which had more reps

Then back to the PlayStation where we grabbed the 2
basketballs and played the longest, worst game of knockout of all time, but it was still fun, Teasip won again and we did a lot of burpees, IST’s, and Freddy mercuries while we waited to shoot, missed shots, and waited for the game to end

Grand finale was some 3 on 3 2 hand touch football with a rotating QB, after a couple quick scores the pace of play went from Big 12 to PAC 12 and became an. Incompletion fest, monthly because the ball got wet and the traction on the turf was nonexistent. Oatmeal was the undisputed QB1 and all agreed we were glad Rump Roast wasn’t the all time QB this round

Had a few minutes to spare and did some rugby and big boy sit ups

Thanks to all who came out and played games this AM, maybe one of these days AlrightAlright will stop protesting fun and come out to a #gameday

Announcements: keep an eye out on band for Monday’s workout

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Frogger

COUNT-OFF & NAME-O-RAMA:
PAX: Ultra, Rump Roast, Draper, F150, Coach K, Pow Pow, Sweet Baby, Sex Panther
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given. Also asked PAX to work hard during work sets and attempt to allow YHC to manage recovery; and to ask for an additional count if needed.

WARM-O-RAMA:
SSH IC x 15
IST IC x 15

OYO:
Accelerated mosey around the tennis courts, back to the playground, where you do 7 knees-to-chest and 14 dips. Continue accelerated mosey back to tennis court. PAX were told if they were in before the 6 they were to complete 8-count bodybuilders until all in.

OYO:
25 8-count bodybuilders

10-count recovery

THA THANG:

Frogger:
Groups of 3.
P1 and P2 are each down in a plank, parallel with the doubles line. P3 hops over each man’s legs and then places himself down in a plank a few feet after P2, and P1 repeats the process. Kind of an inchworm/Native American thing. Perform down and back (the other outside doubles line). Once finished, complete as a team 180 Carolina Dry Docks.

10-count recovery

Frogger, Round 2:
Repeato as above, but once finished, complete as a team 60 burpees.

10-count recovery

Squats, double-count, IC x 16
Box cutter IC x 14, HOLD ’em up,
Straight into 6 inches, HOLD ’em up,
Straight into slow rugby sit-ups IC x 4.5.

Line up on the outside doubles line.
Double suicide. First long-to-short then short-to-long.

10-count recovery

FROG:
PAX line up on one outside doubles line. All exercises OYO.

Start by performing Flutter kicks (4-count) x 10; then get up and frog jump to the first court’s other doubles line.
Once there, perform Ranger merkins (double-count) x 10; get up and frog jump to the next court’s doubles line.
At that line, perform Overhead claps (double-count) x 10; frog jump to the outside doubles line.
At the outside line, perform Good mornings (single-count) x 10

Repeato starting with Flutters back to the other side of the court.

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done. As is standard, asked for rhythm between pushing ourselves and taking time to love and enjoy life.

MOLESKIN:
Sweet Baby, F-150, and YHC did a pre-ruck at 0500. First time YHC has rucked in several months, and he is STILL feeling it (and the whole week’s beatdowns). We talked about the upcoming CSAUP (Q: Oatmeal) and about GoRucks and GrowRucks. YHC learned a ton that he did not know.

As has also been standard recently, it was hot and humid.

The warm-up ended up being just about right to get everyone huffing but not exhausted, but the feeling of light energy may have quickly been sapped with the announcement of the 25 8-count bodybuilders. Several PAX feigned confusion with the instructions to try to delay the inevitable..

We were initially going to do Frogger in groups of 2, but with attendance of 9, PAX’s suggestion (Sweet Baby’s?) for groups of 3 was quickly confirmed. This may or may have not been a good decision – it meant holding a plank for a much longer time interval, and also having to jump over two men to proceed forward. Not sure which would be more difficult. Perhaps we will have to try.

It took several minutes to complete the down and back, and took much more stamina than YHC estimated. The Carolina Dry Docks and burpees were great grinder exercises to add to the routine.

FROG also turned out great. Frog walking/jumping is definitely an animal walk we should incorporate more.

Or, to get knuckles of steel, you can replace all frog walking with gorilla walking.

Thanks to all the PAX for allowing YHC to lead. The rest thing worked out (in YHC’s humble opinion), we should try to incorporate that more.

ANNOUNCEMENTS:
1. QSource Wednesday Dinner 1800 Chick Fil A Hillcrest, Friday Lunch 1130, probably Preston Center.
2. Iron Pax Challenge starts next week. Sign up online. Link on Band.
3. Fall CSAUP starts at 23:59 on 11/1. Yes, you will need to train for it. Start soon.

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Ring Around the Lake…or Pond…or Whatever.

DATE: 8/26/2019

TEMP: 80

WEATHER: 81% humidity. Clear skies.

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Rabbit, Maverick, Elder Fabio, and Walmart.

QIC: Walmart

AO: Oak Point Park.

WELCOME/DISCLAIMER: Q gave welcome and disclaimer.

WARM-O-RAMA:

-OYO stretching.

-SSH x 50 IC (1/2 of the Strangler Special)

-IW x 12 IC

THE THANG: PAX ran around Oak Point Park for 40 minutes. PAX had varying paces, but averaged around 4 miles.

MARY: no MARY due to time.

ANNOUNCEMENTS: Sunday, September 15, is the day of our Second F Family Day. It’s going to be a blast, so be there!

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Rump’s cussin’…must be doing something right

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Sex Panther, Sweet Baby, Shooting Star (FNG – Welcome!), Rump Roast, Coach K, Chairman Mao, Sally, Island Time
QIC: PowPow

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Immediate mosey to the quad, where YHC used the warm up to lay out the bases of the “Diamond” for a 7 of Diamonds workout.

Home:  SSH x 15 – High knees & butt kicks to 1st

First:  IST x 10 – Carioca L & R to 2nd

Second:  Windmills x 10 – Sprint 80% to 3rd

Third:  Dancing bears x 10 – Sprint 90% to Home

THA THANG:
Four rounds of 7 of diamonds, as follows:

First round: Partner carry the basepaths, stopping for 7xBurpees at each base and at home  (Total : 28 Burpees)

Second round: As a group, Carioca the basepaths, stopping for COP of 14xSki Abs IC at each base and home (Total: 56 Ski Abs where twice across counts as 1)

Third round: OYO – Lunge the basepaths, stopping for 21xMerkins at each base and at home (Total: 84 Merkins)

Fourth round: As a group, run the basepaths backwards, stopping for COP of 28xLBCs IC (Single count) at each base and home (Total: 102 LBCs)

MARY:
Done as fourth round

CIRCLE OF TRUST/BOM:
YHC shared his gratitude for the men who came to get better today and help and inspire YHC to keep improving daily. Asked the group to keep our brothers who are traveling in their thoughts.

MOLESKIN:
Rump Roast expressed his displeasure with YHC during the warmup! (and at various points throughout) There was a fair bit of running required to get through the warmup and Rump had just done the EC ruck, so perhaps understandable, but YHC took it as quite the compliment nonetheless.

After completing the first round, Coach K offered to partner carry both Sex Panther and Sweet Baby simultaneously…and he may have been serious.

During the second round, YHC proposed that Special Sauce’s modified Carioca (Carioca with a high knee by the trailing leg) should be called the Texas Two-Step…Sally and Draper seemed to like it, hoping that catches on.

The quad was set up for some kind of festival with trash cans and traffic barriers everywhere and a big string of christmas/outdoor patio lights. Fortunately, our “basepaths” were not blocked and all the extra stuff made it a little more interesting to workout in the quad today. Seems like the campus is coming back to life after the typical quiet summer.

YHC intended this as training for the quarterly fitness test, with 8 rounds planned and all exercises taken from the test (Burpees, Ski Abs, Merkins, Calf Raises, LBCs, Carolina Dry Dock, Deep Squats, and Russian Hammers)…although we only got through 4 rounds today.  The bases were pretty spread out, which was good for cardio but challenging for time….YHC will Q this one again at some point and will set it up with shorter basepaths.

Shooting Star (Tclaps to Chairman for the EH) got the name because he was wearing socks with cartoon comets on them….apparently this is the mascot of UT Dallas, his alma mater.

ANNOUNCEMENTS:
1. Lake Highlands launch coming soon
2. CSAUP in 10 weeks from yesterday – Sally and Sweet Baby are leading the charge on Extra Credit rucks so look for announcements on Twitter and Band

 

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Walmart brings the rollback

DATE: 8/22/2019

TEMP: 77

WEATHER: 74% humidity. Clear skies.

COUNT-OFF & NAME-O-RAMA:

PAX:  Eruzione,  Boomer, Mookie, and Walmart

QIC: Walmart

AO: Liberty Park

WELCOME/DISCLAIMER: Q gave welcome and disclaimer.

WARM-O-RAMA:

-Abe Vigoda x 12 IC

-SSH x 25 IC

-IW x 12 IC

-Bone the Fish across the parking lot.

Mosey to the track. One lap around the track.

THE THANG:

ROLLBACK: each letter is an exercise. PAX did 10 reps of each exercise. PAX start with R, then run one lap around the track. Then R and O, one lap around the track. Then R, O, and L, etc. PAX today only had enough time to make it through C, so they were spared the torture of Kraken Burpees.

-R = Reverse Crunch

-O = Outlaws – 10 circles to the right, 10 to the left.

-L = LBC

-L = Luge

-B = Burpees

-A = American hammer (double count)

-C = Crab Jacks

-K = Kraken Burpees

MARY: no MARY due to time.

CIRCLE OF TRUST:

MOLESKIN: Lots of mumblechatter today about sports, the measurements of our track, and Mookie’s recent baseball game experience with his Shortie. Thankfully, Mookie did not claim deity when given the opportunity.

ANNOUNCEMENTS: Be sure to respond to Boomer’s poll regarding a change to our Second F Family Day if you haven’t already. Currently, it looks like Sunday, September 15, will be the day unless anyone changes votes. It will be an awesome time of Fellowship with M’s and Shorties.

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The Glencoe Omaha Q

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Chairman Mao, Coach K, Icebox, Pow Pow, Rock Chalk (FNG – Welcome!), Rump Roast, Sally, Schnitzel, Sex Panther, Special Sauce, Sweet Baby, Thunderlips
QIC: Teasip, who quickly assigned it to Aaarrrggghhh

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given by Teasip

THA THANG:

Immediately after the disclaimer was given, YHC informed the PAX that one of them would be chosen to Q the rest of the workout. Aaarrrggghhh did an incredible job of keeping us moving and active and didn’t require much help as he went through the below beatdown:

SSH x15, IST x 15, Merkins x 10

Mosey to Tennis courts for paint the lines, followed by Two rounds of bear crawl suicides and Rugby Sit Ups. Next, lunge across the tennis courts, and reverse lunge back. Followed that up with a Jacob’s Ladder of Burpees (6) and WWI Sit ups (1).

Moseyed over to the bleachers for a Dirty McDeuce: 3 rounds of 12 reps of Derkins, Dips, Box Jumps, Penguin Crunch with a sprint across the football field, then back in between sets. Circle Merk was next, with planks while you wait, along with a Circle WW1 and doing flutter kicks and LBCs while waiting for your turn. Moseyed over to the tennis court to finish up with some Mary.

MARY:
Uptown crunch x12

LBC x12

CIRCLE OF TRUST/BOM:
The idea behind the Omaha Q was to put stress on the Omaha Q and allow the PAX to encourage and help out the Omaha Q if he couldn’t think of an exercise. In the Q Source curriculum a couple weeks ago, we discussed trust and how stress and shared pain can build trust. We want to continue to build up leaders and community by giving different types of stress (mental & physical) during the workouts, as well as being there and supportive for each other.

MOLESKIN:
There was some confusion and apprehension when YHC announced that someone else will be Qing. It appears that a few of the PAX thought YHC was being lazy and passing off not planning a beatdown for this morning. It started without a hitch, as the new Q Aaarrrggghhh started with the typical warmup, but didn’t realize that he was then Qing the rest of the workout, leading to some delay of workout burpees. The question of “is it still me?” popped up several times during the workout. Not much else mumblechatter, except Rump Roast mentioning that YHC may have some competition for the flatulence crown if Schnitzel makes a few more appearances. Overall, #tclaps to Aaarrrggghhh for crushing the Q with no planning and #tclaps to the PAX for embracing this new twist.

ANNOUNCEMENTS:
1. Q Source Wednesday, 8/21 at 1800 at CFA Hillcrest and Friday, 8/23 at 1130 in Preston Center 
2. CSAUP Planning meeting this Thursday, 8/22 at 1730 at Grub Burger Bar on Greenville.