To Q or Not To Q: That Is The Question

To Q or Not To Q: That Is The Question

Workout Date:





Sunshine, Crankbait, Humpback, Texas Ranger, Penalty Box (FNG), Quaker (QIC)

The Thang:

AO: BombSquad

Conditions: 75 Degrees, rain

B.I.G. Monday has arrived! And it was the 1st day after the Shieldlock Challenge. And the unveiling of the ‘Shield of Glory’. And the long anticipate Q by Boxcar. And it was raining! A perfect day to start off the week!!

As YHC pulled into the AO, Crankbait was awaiting his SUV enjoying the steady drizzle. YHC parked and retrieved the Iron Flag and planted it firmly. Next to arrive was Crankbait’s FNG. At this point we were out in the elements and introductions were being made. Crankbait pointed out that the rain will stop for the beatdown , as usual, and we have nothing to worry about! Sunshine pulled in next, then Texas Ranger. Humpback promptly arrived with a few minutes to spare. Then we waited for the all to familiar flurry of PAX to arrive just before the start, but no one else arrived!! YHC is sure the rain had an impact this morning as each absent PAX probably said to himself, “Today’s a good day to recover, after all I’m just 1 PAX, and no one will miss me.”  #Accountability At this point the rain slowed and as predicted ended completely for the Beatdown.

One Notable No Show was Boxcar our Q. #Where’sWeidner?? Besides Boxcar where were all the other PAX? Sure we were pushing each other during the Shieldlock but there is no reason to slow down now! It’s time to continue to challenge each PAX to keep coming out regularly and accelerating! Let’s enjoy our successes over the past month but let’s not fall into complacency. Keep the chatter going and keep encouraging each other, the FNGs, and the Kotters to post and get better. You owe it to yourself and the rest of the PAX. #IronSharpensIron

5:14 – One Minute Warning

#Where’sWeidner? “Who’s gonna Q?”  . . . YHC, “I’ll take the Q”

5:15 – Proper Disclaimer

COP: 25 SSH IC  . . . Will the rain stop or will it get worse . . .Plan for everything . . .

Mosey to Coupon Pile, each PAX grab a paver,  mosey to the Overhang (in case of deluge), drop off coupons, & Circle Up

COP (continued): 15 TTT IC; 15 Windmills IC; 15 Tempo Squats IC; 22 Merkins IC; 15 Imperial Walkers; Recite the 5 Core Principles; 15 LBAC; Sunshine recites F3 Mission Statement; 15 LBAC in Reverse IC

Single File Mosey to Large Parking Lot


  • Pain’t the Lines: Forward Mosey down & Back; Karaoke down & back; Bearcrawl down; Toy Soldier Back; Mosey down & Back decreasing the length of the parking lot by 1/6th each pass


  • Merkin Ladder Shuffle: At 1st parking line PAX did 1 Merkin IC then mosey’d together to next line. . . then 2 Merkins IC then mosey to next line . . . then 3 Merkins IC then mosey to next line . . . etc . . . etc . . .etc . . . until we reach the final line and complete 14 Merkins IC.

TOTAL Merkins = 105

  • BAAL’ers (Back,Arms, Abs, & Legs)

15 Curls IC

15 Flutterkicks IC

15 Tricep Extensions IC

15 Squats IC

15 Overhead Press IC

15 Hello Dollys IC

15 Bent Over Rows IC

15 Lunges IC

15 Boxcutters IC

15 Block Swings IC

Indian Run around perimeter of AO and back to the coupons

  • Bonus Round of Block Work

10 Curls IC

10 Tricep Ext IC

10 Overhead Press IC

10 Bent Over Rows IC

10 Block Swings IC

5 Burpees

Mosey with pavers back to Coupon Pile

Mary Around the Horn: 10 Heels to Heaven IC (Quaker); 15 BBS OYO (Sunshine); 15 Mountain Climbers IC (Crankbait); 15 American Hammers IC (Humpback); 15 Freddy Mercury’s (Texas Ranger)

Time Called!


Count-o-Rama = 6


Naming the FNG: FNG is a soccer player from British Columbia, Runs a Textile Mill in Conway; Married with 2 young children . . .it was tough sledding at first until we totally disregarded all background information and started talking about Ice Hockey, then the names started flying out left & right! . . there was ‘The Canadian’ (Oh, how’d you get your name . . .”Uhh, I’m from Canada” . . . not original enough). Then there was the ‘Canuck’ (better but no cigar!). . .then ’Zamboni’ was offered up with a warm reception . . .finally someone shouted out, “Penalty Box!”  We had a winner!!! All PAX approved!

Announcements: Halloween Convergence @ Warthog 7am on Oct. 26; Christmas Party December (TBA); Donate to CAN (Champion Autism Network)

YHC prayed us out; prayers for Crankbait & his M on there upcoming travels; Prayers for all PAX on IR or otherwise unable to post this morning.

Moleskin: The Shieldlock Challenge may have ended, but our responsibility to “Give It Away” continues. Crankbait brought the 1st FNG out this month on the Friday before the Challenge began and bookended it with an FNG on the Monday after the Challenge ended! #HIM,  #T-Claps!! Special Shout out to all the Shieldlock Teams and their passion for F3 and its Mission. Keep on EHing!! Everyone loves working out when the numbers are big! But the BIG numbers can’t happen with out Y-O-U! So get up, get out, and get better!!!




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