After 6 weeks of fart sacking and multiple burger runs, Cornhole (ref Fatman and Q) made it back just in time to handle his Q duties for December. With backslide behind me, I jumped into my fatpants and headed to the waterfront while considering the Q. How to Q without having splashing merlots from their fat leader? Some things were out. Long Mosey to the bridge. Well, short mosey to the people pier was out too. Might as well go all in and do it right if avoidance was the goal.
Also, out was anything that would strain the one pack I had developed during the last 6 weeks. I wondered “is there was such a thing as burpee for beginners”. It was just a thought. I figured if I didn’t mentioned burpees, Pax would forget they existed. That worked. 😊
So, I settled on what I called the “Fat Man’s Q”. It consisted of an AO of about a 25-yard radius around the Gazebo (which was decorated for Christmas = Bonus).
At 5:15, Fat Man called the Pax together and had them carry 10 cement blocks to the AO. We dropped them for later use and proceeded under the Gazebo.
I know F3 looks down on having time spent on warmups, so let’s just say the Pax circled up to see if the backsliding Fat Man was up to the Q. Here is what the Pax saw and executed perfectly.
- 2 sets of the following:
- 10 Good Mornings
- 10 Halleluiahs
- 10 Don Quixote’s
- 10 High Knees
- 10 Butt Kickers
Q gave a brief plan of attack for the workout circuit and moseyed a very short distance to the north side of the waterfront brick pier. Q called for 5 Bobby Hurley’s at the pedestaled light posts and 5 Merkins at the empty pedestals. This was repeated 7 times until Pax reached first walkway that leads back to F3 parking area. Pax then moseyed up sidewalk, turn right and went by the flag (God Bless America) and turned right heading back to Gazebo area (easy mosey but I only did once, I modified with short cuts for the remaining sets. Pax completed all!).
Here, with the Christmas lights dazzling in the gloom and music tuned into Google’s Led Zeppelin Station, Fat Man called for cement block work. The following Reps were called:
- 10 Curls
- 10 Dead Lifts
- 10 Clean and Press
- 10 Left Arm Triceps Extensions
- 10 Right Arm Triceps Extensions
- 10 Overhead Circles
Marvelous, one circuit set completed with no Q Merlot. Feeling confident, Fat Man called for rinse and repeat for two more circuits and then added a fourth just because he could. Last set of lifts, Q called for 20 reps so we could end strong.
When all 4 circuits were completed, Fat man called for the blocks to be lunge walked back to the truck. I saw a lot of walking with blocks and didn’t see much lunging at this point. It’s a good thing to see a beatdown Pax.
We circled back to the Gazebo to end with a rinse and repeat of the Q check we started with, one set (10 each); Good Mornings, Halleluiahs, Don Quixote’s, High Knees, and Butt Kickers. I think calling this a cool down is F3 acceptable Lexicon.
Great job guys and thanks for welcoming me back into the Pax.
- TV Crew is coming to story at King Chicken tomorrow and Bob The Builder has invited @F3WashingtonNC to come eat in Mudgear, tomorrow at 11:30-12:00.
- Convergence on Monday December 31st at 7am, FIA and F3 combined workout. Gaylord will be making his return as well on that day.
- Santos is sending free copies of “Free To Lead”, which is the F3 go to book and a must read. See Novocain for details.
- Greensboro FIA sister was hit by a car and killed. Remember her family.
- Remember those that travel and the military during the holidays.