I’m Back!

I’m Back!

Workout Date:





El Red Cardo, Rubber and Texas Ranger

The Thang:

Conditions: A little nippy, but still managed to wear shorts.

YHC with a little prodding from The Village’s new AOQ (aka Boxcar aka an enforcer in the Waterway Palms mafia) jumped on the Q sheet for February since it had been months since his last Q here. The Village has gone from a fledgling AO to a stalwart one rescuing #Sadclowns and transforming them into #HIM anchoring down this part of the region. Today was also the launch of the F3 GrandStrand Q-Source endeavor (i.e. leadership study) with the study also being done nationally by other regions. So, YHC was not sure who would post or attend Q-Source; a flexible #weinke was planned. 3 #HIM showed up wanting their beatdown; YHC was obliged to provide.

Hello, welcome to F3, disclaimer, and mission statement…

Warm Up:

IC 15 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers and LBACs forward and back.


SEGMENT 1 (at COP/SF area): The Number 5 Express

YHC explained to the Pax that we’d ramp things up quickly with a short High Intensity Interval Training circuit so that the Pax (if desired) could peel off after this segment and join the other brothers in Q-Source. YHC also explained that HIIT is an easy way to get a great workout in with limited time, space, equipment and money.

YHC picked 5 exercises. Pax would AMRAP each exercise for 60 seconds with 20 seconds of rest/transition into the next exercise. Today, the menu was:

  1. Crab Cakes
  2. Alternating Shoulder Taps
  3. Heels 2 Heaven
  4. Jump Squats
  5. Burpees

After 3 rounds, we were gassed. But wait there is more as all 3 Pax remained!

SEGMENT 2 (at #coupon pile): Blockwork and Teamwork

Pax grabbed a cinder-block coupon and did the following:

  1. 30 curls IC by YHC (so 60 reps.)
  2. 50 calf raises OYO (so maybe we can have calves like Bling or Quaker)
  3. 40 KB swings IC with each Pax calling out 10 ea. (because I am missing bells tomorrow due to work!)
  4. Partner work – Pax 1 ran the short loop of the parking lot with said coupon and Pax 2 did an exercise also with coupon waiting on Pax 1 to return; swap. 1st and 2nd loop exercises were American Hammers and Derkins respectively.


Count-O-Rama 4
Praise report/Prayer requests: Spoken and unspoken.

 Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. There are 2 Q-Source studies being held (one inside the church adjacent to the AO on Thursdays and the other at #The PitStop on Wednesdays – Vit. D and Crainkbait on Q).

 NMMS: Honor to Q and support The Village!
Rubber – A beast who pushes the group while pushing himself!
Texas Ranger – Getting stronger and faster brother! His VQ is here a week from today!!
El Red Cardo – A PT Machine!



Sometimes, the hardest things are just the simple things. Basically, get out of your own head and just go play the game you know how to play.  Nick Foles

Leave a Reply