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3-15 – Thunderlips VQ

#backblast

COUNT-OFF & NAME-O-RAMA:

PAX: Special Sauce, Chairman Mao, Sally, Alright Alright, Sex Panther, Coach K, Teasip, Oatmeal, Rump Roast, My Space, Icebox.

QIC: Thunderlips

AO: Caruth Park

F3 DISCLAIMER & WELCOME:

Given

WARM-O-

RAMA:

Hot start – Mosey to Tennis Courts

Shoulder Warm Up:

Arm Circles x 1 Min OYO

SSH x 30 IC

Burpees x 25 OYO

Seal Jacks x 30 IC

Close Grip Merkins x 10 IC

Ray Lewis’s x 25 IC

Wide Grip Merkins x 10 IC

Dirkins x 10 with Partner

THA THANG:

Bottom Feeders:

Wheelbarrow with Partner 20 yards then complete 20 Dirkins OYO – swap with partner and return to starting point.

Broken Wheelbarrow (one leg free) with Partner 20 yards then pair completes 30 Merkins OYO (Swap positions and Partner repeat going back)

Empty Wheelbarrow (facing up) with Partner 20 Merkins OYO (on knees)

Lunges across tennis court and reverse lunges back

Mosey to Playground

Circuit for 8 minutes which included 5 Pullups, 10 Merkins, 15 Squats

Finished with Dips on Benches x 25 IC.

MARY:

Hold Em Ups x 20 IC (2 sets)

Dolly x 20 IC

Rosalita x 20 IC

LBS’s x 15 IC

Flutter Kicks x 15 IC

Knee Ups/Rugby Situps x 15 IC

Freddie Mercury’s x 15 IC

CIRCLE OF TRUST/BOM:

Circle up to pray.

MOLESKIN:

Lots of mumble chatter but VQ was too busy thinking about stuff to recall all of it – here are the cliff notes…

MumbleChatter – Pax suggested “Prime Time” would be great FNG name for a super cocky FNG.

QIC kept stopping exercises on rep increments other than intervals of 5 which invited mumblechatter.

PAX learned not to make eye contact with partner during “empty wheelbarrowing”.

PAX complained of all the Merkins this week.

PAX mentioned that MARY on the soft top was more enjoyable than MARY on pavement or turf.

QIC Brought favorite beer (Love Street Kolsch from Karbach) to celebrate VQ

Chairman Mao showed his knowledge of Deep State mind control programs by spouting off facts about Project MKUltra.

ANNOUNCEMENTS:

1. Q-Source today at 1230 @ Hopdoddy

2. Saturday Morning – 3-16 Q @ 0700 Burleson Park – QIC – Plus One

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Running with the Wind

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Mr Belding (Willy Loman from Toledo), Chairman Mao, Icebox, Ina, The Gambler, Stingray, F150, Eli, Aaarrrggghhh
QIC: Oatmeal

AO: La Madeleine/Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
Mosey to Katy Trail

¼ mile

40 overhead claps IC

½ mile

16 step ups both legs IC

¼ mile

20 plank jacks IC

¼ mile

10 merkins IC; turn for home

½ mile NA run

20 V ups IC

¼ mile

20 calf raises IC (just to wake up those sore calves from Saturday!)

½ mile

Mosey back to La Mad parking lot to complete 10 burpees OYO.

10 count by Mr Belding to complete the workout.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On a windy morning, Chairman Mao made a late appearance, skipped the usual Warm-O-Rama for the People’s version to ready himself to challenge AlrightAlright.  This lasted about 200yds into the first qtr mile at which point he ran out of gears.  Muted mumble chatter as the running had most of us gassed although Eli once again shows us what it looks like to glide over the pavement!  YHC had some counting issues when doing step ups, but was able to regain control and finish strong.  Half miles were a crowd favorite as was the calf raise redux.

ANNOUNCEMENTS:
1. Q Source on Wednesday night was enlightening as always.  Look for the encore presentation on Friday, 1130 at Preston Center.

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Tuesday Tiger Beatdown

DATE: 4/16/19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Eli, F150, Gold Digger, Icebox, Oatmeal, Pepper, Plus One, Sally, Sex Panther, Special Sauce, Rump Roast
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Daisy Picker x 12

THA THANG:
3 by 5: 5 pull ups, 5 swerkins, 5 dips for 3 rounds

Mosey to the football field for partner TIGER

T merkins x 50

IST x 100

Gorilla Squats x 150

Ear Merkins x 200 (Omaha’d to 150)

Rosalita x 250

Stay at the football field for WO

William Wallace for two rounds with 5 burpees

OH Claps x 15

Mosey to the basketball court for ODS

Obama across the court

Duck Walk back

Sky Pickles x 15

MARY:
Done throughout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
IThe PAX was still grumbling about Saturday’s workout, so YHC obliged the request of Oatmeal to have some upper body to start the workout. Not much mumblechatter during the TIGER portion except for some questioning of the number of Ear Merkins which was Omaha’d. Quite a bit of political commentary for the Obama across the bball court, including “Is that 4 steps forward and 8 steps backward?” “Is this an exercise where we just stand around talking and not doing anything?” YHC may have to start coming up with other presidential themed exercises/workouts for more political commentary from the PAX. Stay tuned.

ANNOUNCEMENTS:
1. Q Source this Wednesday night at 6 at CFA Hillcrest and Friday at 11:30 at Preston Center on Mammon

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Masters Saturday Beat Down

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Antman, Coach K, Pow Pow, Rocketman, Baby Ruth (FNG), Sex Panther, Thunderlips, Cabanaboy
QIC: Oatmeal (YHC), Alright Alright

AO: Burleson Park (Parking garage)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Skipped due to workout

THA THANG:
YHC and Alright devised A Workout Unlike Any Other in the spirit of the Masters Tournament assigning an exercise to each hole of Augusta National.  With partners, the goal was to complete each exercise x hole yardage in three minutes.  As the timer expired score was taken for each “hole”.  To achieve reps x yardage on each hole resulted in a birdie. A score of par was recorded as noted below.  Anything less was considered a bogey.  No sand traps, water hazards or penalty shots!  Holes were as follows:

Tea Olive 445 reps (yards) –  SSH – Par 300

Pink Dogwood 400 reps – IST – Par 400

Flowering Peach 350 reps – Flutter Kicks – Par 300
Flowering Crab Apple: 240 reps – Crab Cakes – Par 200
Magnolia: 495 reps – Monkey Humpers – Par 300
Juniper 180 reps – Jumping Spiders – Par 180
Pampas 450 reps – Plank Jacks – Par 300
Yellow Jasmine 570 reps – Squats – Par 400
Carolina Cherry 460 reps – Carolina Dry Docks – Par 300
Camelia 495 reps – Calf Raises – Par 300
White Dogwood 505 reps – WWI SitUps – Par 300
Golden Bell: 155 reps – Burpees – Par 155
Azalea 510 reps – Alabama Prom Dates Par 400
Chinese Fir 440 reps – Seal Jacks – Par 300
Firethorn 530 reps – Overhead Claps – Par 400
Redbud 170 reps – Groiners – Par 170
Nandina 440 reps – Mountain Climbers – Par 300
Holly 465 reps – Low Dolly – Par 300

The tournament began in a dead heat with several team posting birdies on the first two holes and things steadily went down from there.  Scores began falling as the course showed its fangs.  Rules were changed mid-workout to encourage teams to complete exercises when it was a foregone conclusion a bogey was the only possible outcome.  Team with highest reps lost a stroke, lowest reps gained a stroke.  The round continued until hole 14 at which time the weather horn blew and PAX happily packed in their “clubs”.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Mumblechatter was generally focused on the structure (or lack thereof) of the workout, the difficulty and pure impossibility of achieving even a par on some of the “holes”.  Reality hit PAX on holes 4 & 5 as it was quickly acknowledged by Alright that 495 monkey humpers may have been a bad idea.  It never improved from there.  Overall grumbling and pain throughout.  Comments about rule changes was thrown about and I believe someone commented that changing the rules so many times was similar to playing golf with an 8 year old.

YHC set out to make Amen Corner (holes 11-13) something extra challenging, but alas, it all sucked!  In fact, PAX continued to whine (YHC maybe most of all) about their calves through Tuesday’s workout.  But, by god, I was going to get a birdie!!

ANNOUNCEMENTS:
1. Q Source on Wednesdays and Fridays at Chick-Fil-A on Hillcrest and Preston Center, respectively.

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Back on the trail

DATE: Thursday, April 11

COUNT-OFF & NAME-O-RAMA:
PAX: Eli, Oatmeal, Special Sauce, Aaarrrggghhh, Chairman Mao, Walmart
QIC: Ina

AO: Katy Trail
F3 DISCLAIMER & WELCOME:

Given by Rump Roast

WARM-O-RAMA:
Led by Rump Roast:

SSH x 20 IC

IST x 20 IC

Daisy Pickers x 15 IC

Mosey to the trail

THA THANG:
Run 1/4 mile – Overhead press x 18 IC

Run 1/4 mile – Angels in Outfield x 18 IC

Run 1/4 mile – Dips x 18 IC

Run 1/4 mile – 3 rounds of box jumps every other step on stairs

Run 1/4 mile – Single count merkins x 18 IC

Run 1/2 mile back – Native American run

Run 1/2 mile back

Run 1/4 mile to finish – Burpees x 18 OYO

Mosey back to La Madeleine

MARY:
Freddy Mercury x 18 IC

CIRCLE OF TRUST/BOM:
Discussed Eli as a track athlete at HP where he sealed a district championship for the team with his place/effort in the mile.

MOLESKIN:
Great to have Walmart, Oatmeal, and Aaarrrggghhh back on the trail.  Eli and Sauce ran well, Chairman Mao finished strong, overall a great run.  Reps on trail were 18 for the start of the Masters.

ANNOUNCEMENTS:
1. Attend Q source
2. 2nd F is on Friday

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Return of Maverick

#mrmbackblast

Coach K and Princess Turtlehead joined Maverick and YHC for this week’s mutt ruck.

Conversation drifted from puppies and high school wrestling to wondering what the construction is all about around the park.

Maverick was full of energy but started to putz around the last 1/2 mile which required some motivation from Coach K to regain focus and finish the ruck

PSA: let’s get some lights to wear while we run and ruck, there’s been an increase of traffic lately, let’s be more visible than we have been.

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Silence of the Lambs

PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Eli, Pepper, Rump Roast, Sex Panther, Special Sauce, Teasip, Walmart
QIC: Coach K
AO: Glencoe Park
Disclaimer: Given

Warm-o-Rama:
SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
Indian Run x1/2 mile
50 merkins
Bear Crawl x100 yards
50 squats
1 mile run
50 squats
Bear Crawl x100 yards
50 merkins
Indian run x1/2 mile

Mumblechatter (or lack thereof):
YHC rolled up with the usual energy. Rump Roast came in hot at 0530, bass bumping. Some words were exchanged, but that’s about it for the mumblechatter on the day. PAX were forced to run or count to themselves the entire morning…the travesty. When Alright Alright and Teasip noted the absence of mumblechatter, YHC made a comment about wanting some quiet time this morning to which PAX responded as if that was different than any other morning. Fair point.

Alright Alright somehow bruised the top of his foot over the weekend. PAX weren’t too thrilled to bear crawl through a slightly muddied football field. Special Sauce asked if Wet Wipes would be provided but quickly recanted after YHC threatened to do Tunnel of Love. Not one word was mentioned about the game last night as our sole UVA fan was at work and Tech fans have returned to hiding.

After the workout, Rump Roast made the bold statement that he’d prefer to do 100 burpees rather than do this morning’s workout, which will be remembered for future Qs. PAX were quick to suggest he do burpees in lieu of Katy Trail Thursday this week.

Announcements:
1. Q Source tomorrow night at CFA on Hillcrest at 1800
2. Master’s charity event Wednesday night at a country club at 1730 (sorry Aaarrrggghhh, I forgot the specifics)
3. Q Source Friday at 1130
4. Happy Hour Friday
5. Third F event at Bonton Farms Saturday (talk to Chairman Mao for details)

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Fitness Test Q2 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Pow Pow, Sex Panther, Icebox, Ant Man, Rump Roast, Sally, Coach K, Thunderlips, Special Sauce
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10

IST x10

THA THANG:

Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100 (each time across counts as 1)

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100 (double count)

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

Coach K: 100 Mountain Climbers – 55 Mountain Climbers in Q1

Special Sauce: 34 Dollies – 71 Dollies in Q1

Oatmeal: 60 Mountain Climbers

Pow Pow:

Icebox: 10 Mountain Climbers

Rump Roast: 83 Nipplers – 30 Nipplers in Q1

Ant Man: 2 Nipplers

Sex Panther: 100 Russian Hammers

Sally: 81 Carolina Dry Docks – 45 Nipplers in Q1

Thunderlips: 30 Mountain Climbers

Alright Alright: 150 Shoulder Raises – 150 Shoulder Raises in Q1

Naked Man Moleskine:

This workout is an absolute beatdown.  It is a mental test from the beginning with the 100 burpee start.  YHC always struggles to keep up a strong pace throughout this hour of pain, and that was what prevented me from improving my score this quarter.  However, a few of our guys made serious improvements from last time.  #tclaps to Coach K, Rump Roast and Sally for showing huge improvement over the last three months.  Let’s all work hard to be better next time.  For some of us that might mean improving mental toughness.

#Tclaps to Pow Pow for making this his first F3 beatdown ever.  They’re not all like this.

Thanks to Oatmeal for EHing Pow Pow and to Ant Man for bringing the speaker and a playlist.  The playlist got much better reviews than Teasip’s at our first Fitness Test.

We’ll roll this back out in three months.  Be preparing.

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The Mustang 2019 Q2 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Thunderlips, Special Sauce, Oatmeal, Stingray, Ina, Gambler, Sex Panther, Coach K, F150
QIC: Alright Alright

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25

IST x15

Mosey to The Mustang

THA THANG:
The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Numbers:

Thunderlips: 444 reps (completed 3 rounds of 17)

Special Sauce: 444 (3 rounds of 17) – same as Q1

Oatmeal: 410 (2 rounds of 17) – same as Q1

Alright Alright: 444 (3 rounds of 17) – same as Q1

Stingray: 376 (1 round of 17)

Ina: 410 (2 rounds of 17) – same as Q1

Gambler: 410 (2 rounds of 17) – 444 in Q1

Sex Panther: 270 (1 round of 18) – blame this on the Q’s instructions

Coach K: 410 (2 rounds of 17) – same as Q1

F150: 359 (1st stop of 17)

Naked Man Moleskin:

We all learned that it is going to take a lot of work to make serious improvement from 1 quarter to the next.  Now it is time to put that work in.  We need to push ourselves even harder on Mondays and Thursdays to make the running easier the next time we do the Mustang.  We all need to improve on push-ups too.

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As the sun sets on basketball season…

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, F150, Wal-Mart, AlrightAlright, Coach K, Sex Panther, My Space, Tee Sip, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20 IC
IST x15 IC
Windmills x 15 IC

THA THANG:
Baatan death run around park to basketball court

Wilt Chamberlain:

– LBC x 100, run across court
– Squat x 100, crab forward across court
– Flutters (DC) x 100, crab backward across court
– Lunges (SC) x 100, run across court

Suicides – foul line, midline, foul, end line

– Merkins x 10 @ mid line
– P2: bear crawl (flap jack)

Partner up:
– P1: B Hurleys
– P2: bear crawl (flap jack)

Repeato
– P1: Monkey humpers
– CJ Andersons (aka Pamela Andersons) x 5 @ opposite end line

Repeato
Suicides – foul line, midline, foul, end line

– Merkins x 10 @ mid line
– CJ Andersons (aka Pamela Anderson’s) x 5 @ opposite end line

Partners again:

– P1: B Hurleys

– P2: bear crawl (flap jack)
– P1: Monkey humpers
– P2: Crawl bear (flap jack)

Dora: Started with 5 set of 5x Pull ups, 5x Swerkins, 5x Step ups.  Got in about three rounds before time.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Random mumble chatter and Rump’s moans every time a run was announced.  When the burpees with niplers were announced the naming of the exercise began by trying to combine the two in some way. None of which stuck.  YHC had the epiphany a day later to refer to the new exercise as the Pamela Anderson to which Thundelips recommended CJ Anderson (PA’s character in Baywatch).  Either way, I recommend doing them again, however this time in slow motion in a bathing suit or at least while going Chippendale.  BTW, YHC did submit the exercise for submission into the official exercise listing.

ANNOUNCEMENTS:
1. Q Source