19 and a Large Boulder

It’s 2019… YHC is staring at almost 6 years in the gloom.  A call went out for a Q and was answered.  YHC was going back to one of the original Raleigh Thursday AO’s and shamefully, one I hadn’t posted at for over a year.  I’m glad DP is still operational.  The site itself has a lot to offer and if you haven’t ventured out, you should consider going.  Step out of your normal routine and post at an AO that you don’t regularly attend.  Get to know some PAX from other areas.  After all, variety is the spice of life, so bring a friend or an FNG with you.  Here’s what went down.

THE THANG:

  • 10 PAX ready to roll.  Disclaimer given, no FNG’s
  • Conditions:  49 degrees, Drizzling Rain

Warmup:

  • SSH x 19
  • Imperial Walkers x 19
  • Good Mornings x 19
  • Prisoner Squats x 19
  • Fazio Arm Circles (forward/reverse)
  • Fellowship Pace Mosey down to open field
  • Lunge Walk length of field on the paved path – squat hold for the six
  • Fellowship pace mosey on the winding path to Glen Eden – plank hold for the six

Instructions given as follows:  looking up toward Edwards Mill, there are 3 street lights before the intersection.  OYO, run up the street stopping at each light increasing by 5 each exercise.

  • Run to first light:  5 Burpees, 5 Squats, 5 Star Jumps
  • Run to second light:  10 Burpees, 10 Squats, 10 Star Jumps
  • Run to third light: 15 Burpees, 15 Squats, 15 Star Jumps
  • Run to Intersection:  20 Burpees, 20 Squats, 20 Star Jumps
  • Plank Hold exercises waiting for the six

Form 2 lines of 5 PAX each facing the park entrance off Edwards Mill Road.

  • Staggered sprint for each line to the entrance.  First two start while next two wait for the person in front to reach first utility pole before starting (about a 30 yard head start)
  • Plank hold exercises at the entrance waiting for the six

Indian Run as a group around the parking lot finishing at the corner by the chain link barrier.

Mosey down to rock pile.  Pick a non-traveling rock and circle up on the basketball court.

  • Round 1:  10 Tricep Extensions, 10 Shoulder Press, 10 Rut Rows, 10 Curls, 10 Squat to Press – pass your rock 1 person to your left
  • Round 2:  repeat same exercises – pass rock 2 persons to the left
  • Round 3:  repeat same exercises, but given YHC now had Cinderella’s large boulder, the Q elected the “modified” count and we went with 5
  • Rocks up

Mosey to the pavilion – find a bench

  • Round 1:  15 Derkins, 15 Jump Ups, 15 Irkins, 15 Irkin Claps, 15 Dips, 19 LBC’s, 19 Heels to Heaven
  • Round 2:  19 Derkins, 19 Jump Ups, 15 Irkins, 19 Irkin Claps, 15 Dips (5 w/ right leg up, 5 w/ left leg up, 5 regular), 19 Reverse LBC’s, Have a Nice Day

COT

  • Count-o-rama (10 PAX)
  • Name-o-rama (with an apparent F3 rule being broken about changing your own name?  Butterfly apparently doesn’t like his name and threw out Monarch only to be quickly corrected by Site Q Pigpen.)
  • Announcements – YHC mentioned QSource,  https://f3nation.com/category/q/ – F3 Nation Leadership Manual.  This is a new book / effort put out by F3 founders Dredd and OBT.  In 2019, many F3 Regions are starting to review each principle starting this week.  There’s enough content to last the majority of the year.  Tomorrow at Flood Zone Coffeeteria (Panera Bread – Crabtree Valley Mall), we will spend 20 min reviewing Foundation 1:  Disruption – Disturbance to the Status Quo.  All PAX are welcome.  Looking forward to the discussion.
  • Q’s needed for Dawn Patrol and across many AO’s – sign up.  If you’ve never Q’d or want a good reminder, check out:  https://f3nation.com/a-guide-to-your-first-q/
  • Prayers for:  those struggling with substance abuse especially around the holidays
  • Cinderella took us out

Moleskin:

  • Great group today.  10 PAX is a good number to challenge all levels and not lose track of where the six is.  One of best parts of being a Q is that you really never know who will post and how many, but from my first Q years ago at Urban Jungle to today, it’s a great feeling when you see cars rolling in.
  • YHC was tempted to run up the old wooded trail across from the open field to see if Johnny Utah’s sandbags were still tucked back in the woods.  Visions of sprained ankles and not doing a recon beforehand stopped that thought.  Cinderella was adamant that the sand bags were no longer.  We’ll have to recheck.
  • Speaking of Utah, skuttlebutt says he’s moved back across the country to Wilmington from Washington state and may post in Raleigh sometime soon.
  • Cinderella’s large boulder was in a class by itself.  Guessing 50+lbs.
  • At COT, it was mentioned that some AO’s aren’t FNG friendly so parallel Q’s are occurring so that FNG’s won’t get discouraged.  YHC applauds this but my own take is that the Q’s responsibility is to “not lose the six”.  Anticipate FNG’s may show up.  The leadership challenge is to keep all fitness levels engaged, which a basic workout structure of “POAS” (Pearls On A String) can do.  The Gazelles can get some extra reps in while waiting for the six or do some extra credit before the workout.  There are some valuable leadership lessons here.  In the end, all PAX are challenged and the FNG isn’t completely smoked, never to return (or seldom to return).  I get the fact that the intent of some AO’s is to be high tempo (aka non-FNG friendly?) but to lead is to serve and if an FNG posts, you may have to adjust.

ManRam – out


QIC: ManRam
Workout Date: 01/03/19
The PAX: Woody, Cinderella, Spin Class, Buzz Feed, Believer, Butterfly (or was it Monarch?), Shake and Bake, Vortex and Pigpen

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