In the weeks leading up to this maiden solo Q, YHC had undertaken some meticulous planning to ensure he gave the men a good workout. Then it proceeded to pour buckets all night, soaking the fields I had hoped to use and my best-laid plans had to be thrown out the window. 36 degrees and 100% chance of rain as we began (and throughout) the workout. Anyway, I figured no matter how badly I might be able to butcher Q’ing, that would still be favorable to just not showing up — so we brought a workout together. A QIC more experienced than YHC might know how to get a decent, well-rounded workout in under that small picnic shelter at Williams Park, but I felt the need to head over to Rangecrest for some running on the hills. Wilson made a comment to the effect of “he didn’t even audible” at the end, so at least it was maybe not too apparent that I was making sh*t up as we went along during significant parts of this workout (silver lining: assuming I’m given the opportunity to Q again in the future, that workout’s already planned out — weather permitting).
No FNGs present, so only a brief disclaimer (including “we WILL get wet”) provided as we gathered for the …
Warm-up (throughout this backblast most of the exercises used 4-counts, with two reps done per count and number of 4-counts listed below to the best of my recollection)
• SSH’s x 25
• Good mornings x 15
• Sir Fazio arm circles x8 forward x8 reverse
• Mountain climbers x 20
• Jog around the parking lot before a little Frogger across Lynn Road (first hints of mumble chatter with some speculation about Rangecrest as we headed out of the parking lot)
The Thang
PART 1
7’s a nice number of PAX for an indian run, so we did that over the rolling terrain to the base of the hill on everyone’s favorite North Raleigh street, Rangecrest.
Count into 1s and 2s.
Round 1: 1s run to the top of the hill and back while 2s do merkins, then flapjack
Round 2: groups alternate running to the top of the hill and back with LBCs (additional mumble chatter that was quite warranted, as YHC hadn’t thought about the full soaking this would bring through the backs of our workout gear)
Round 3: alternate run to the top of the hill with Carolina dry-docks
Note to self: next time ensure there’s a larger group of PAX and/or rig the counting, to ensure I don’t get stuck running hills again in a group (well kind of, I could at least still see their backs at all times) with just Cinderella and ManRam.
Indian Run back towards Lynn Road, breaking for some bear crawl up the hill
PART 2
Among slim pickings, PAX scrounge up some larger rocks from the pile near the tennis courts. Take the potentially unprecedented step of carrying the rocks back to the picnic shelter, to enjoy its roof and light this inhospitable morning. First time YHC remembers having to share that shelter this early in the morning, as a gentleman seemed to be putting one client or friend through some training. PAX discussed inviting them in to F3 as FNGs, but concluded since client/friend was a female we were prohibited (Wilson did wish them a Merry Christmas on our way out).
Round 1:
Triceps extensions x 15
Curls x 15
Shoulder press x 15
Bent-over rows x 15
Round 2:
Triceps extensions x 10
Curls x 10
Shoulder press x 10
Bent-over rows x 15
Return rocks to their pile, then back to the picnic shelter for …
Round 3:
• Alternating left/right step-ups x 20
• Urkens x 15
• Jump-ups/box jumps x 10
• The Dip x 15
Round 4:
• Alternating left/right step-ups x 15
• Urkens x 10
• Jump-ups/box jumps x 10
• The Dip x 10
Additional note to self that didn’t occur to me till somewhere around here: buy some of those gloves with the special thumb/index finger pad, so I don’t need to resort to fingerless gloves on cold/wet mornings to view Q notes on my lighted iPhone screen at future workouts in the dark.
In the spirit of the season, today we’ll call this…
“Merry”
• Freddie Mercury x 20
• Heels to Heaven x 15
• Burpees x 10
COT
Name-o-rama
Announcements:
F3 holiday party tonight from 7-10 pm at Tyler’s Tap Room
3rd F at Panera at noon today
No workouts on Christmas day; check web site to confirm, but we think Friday 12/26 workouts are at Wolf Run and Late Night (no Juggernaut or Flood Zone)
Gnard Dogg has the final Q of The Crucible on 12/29. YHC won’t post because will be in New York with M and 2.0s, and refuses to confirm/deny whether that trip was scheduled due to the possibility of GD bringing back his ‘80s Power Ballads. ManRam requested Motley Crue’s “Home Sweet Home” be included in future playlists also, and please see MR directly for the rest of his karaoke favorites. In all seriousness, YHC appreciated GD’s creative change-of-pace and will deal with any song as part of a good workout — with the strict exceptions of “Dancing Queen” and “I Will Survive”.
YHC shared that yesterday marked 5 months to the day I joined F3. This year has been positive and exciting for my family in some ways (oldest starting kindergarten; watching new baby grow), yet also challenging (and inspiring at the same time) with a significant health issue for my middle child. F3 has been a breath of fresh air in terms of the strong workouts as an alternative to standard running and lifting, but even more important is the fellowship we all share. I appreciate Fungo first inviting me out and getting to know the rest of you so far in 2014, and look forward to 2015!
Prayer requests:
None spoken by the PAX. YHC read the following from Phillipians 2, which reminds me to keep in mind the reason for and spirit of the Christmas season amidst the commercialism and general busy-ness, and also aligns with some of the thoughts ManRam shared last week re. not being selfish and doing things for others:
Therefore if you have any encouragement from being united with Christ, if any comfort from his love, if any common sharing in the Spirit, if any tenderness and compassion, 2 then make my joy complete by being like-minded, having the same love, being one in spirit and of one mind. 3 Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, 4 not looking to your own interests but each of you to the interests of the others.
5 In your relationships with one another, have the same mindset as Christ Jesus:
6 Who, being in very nature[a] God,
did not consider equality with God something to be used to his own advantage;
7 rather, he made himself nothing
by taking the very nature[b] of a servant,
being made in human likeness.
8 And being found in appearance as a man,
he humbled himself
by becoming obedient to death—
even death on a cross!
9 Therefore God exalted him to the highest place
and gave him the name that is above every name,
10 that at the name of Jesus every knee should bow,
in heaven and on earth and under the earth,
11 and every tongue acknowledge that Jesus Christ is Lord,
to the glory of God the Father
Thank you to Overdraft for taking us out with some thoughtful words of prayer.
Always a pleasure to have Fungo and Cinderella join us north of the shopping malls. Missed the usual mid-workout banter between Wilson and Orwell, but at least Wilson personally called Orwell (and Cherry Berry) out on Twitter afterward for failing to post in these less-than-ideal conditions. The PAX did miss the aforementioned two and our other brothers; hopefully we’ll see you tonight.
YHC considered asking ManRam and our female co-shelter-dweller to take us out with a duet of “Baby It’s Cold Outside”, as it would have been both weather-appropriate and ensure we’re all in the spirit for tonight’s holiday party, but alas most of the PAX seem to have jobs and/or wanted to head inside out of the cold rain. Thanks to site Qs ManRam and Wilson, and the rest of you fine men, for the honor and privilege of leading you this morning. Peace-out.
