Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

To Boldly Go…

  • When: 20190620
  • QIC: Milton
  • The PAX: Smokey, Grits, Space Cowboy, BeeWax


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Hot and Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 15- IC

Don Quixote: 15 – IC

Little Baby Arm Circles (Forward & Backward): 15 – IC

T-Claps: 15 – IC

The Thang:

Run to the concrete beast (Summerville Parking Garage)

Partner Up. Start at the bottom floor. Wheelbarrow or Piggy back ride your partner to the top. Every time you trade off do 10 WWI sit-ups.

Jail break to the stairs.

At the top: 10 Squats. Run down the stairs. At the bottom: 10 Merkins. Run up the stairs. Rinse and repeat.

Mary:

Indian Sit-ups: 15 – OQ

American Hammer: 15 – IC

Flutter Kick: 25 – IC

Numberama: 5

Namerama: Smokey, Grits, Space Cowboy, BeeWax, Milton

Pledge and COT

Announcements: Beast Week, July 4th Convergence at the ditch.

Devo: Patience is a virtue that must be practiced and tested to be achieved. You are exactly where God wants you to be at this moment in your life.

Moleskin: When Space Cowboy went to the garage on Tuesday (6/18/2019) he was not lost. He was just being impatient.

This was NOT the Cardiac

  • When: 20190528
  • QIC: Waldo
  • The PAX: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Moist from the rain from the day before, but slightly cooler than it has been over the last couple of weeks

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x10 IC), slow mosey around the parking lot.

The Thang:
After the warm-up, Pax gathered at the spot we normally do the Cardiac, and got the instructions for the Tabata’s being done during the workout…40 seconds of hard work, followed by 20 seconds of rest.  Here were the exercises done for each Tabata:
-Merkins
-Squats
-Wide Merkins
-LBCs
-Burpees

Began the Thang:
-Tabata #1
-Mosey to wiffle ball field the back way
-Tabata #2
-Mosey to the big baseballs at the front of the park
-Tabata #3
-Mosey to the parking lot closest to the baseballs
-Roundabout 7s w/ jump-squats and hand-release merkins (same idea as typical 7s, just running around the parking lot, and doing the exercises at each end of the oval, instead of running back and forth) – Had to cut this a little short to make sure we had time for Mary…but most people got close to finishing
-Mosey back to the flag, w/ the ruckers taking the lead

Mary: Freddy Mercurys x20 IC; Heel Touches x25 IC; LBCs x40 IC

Numberama: 11

Namerama: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ a social & fundraising event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm. 4th of July Convergence at the Ditch…Bedrock will not be open that day.  LQ at Stalker’s house tonight.

Devo: Father’s Day may be a day to celebrate the one’s with us with kids, but use that day to be mindful of what it takes to be a good father, and then follow through with that throughout the year.

Moleskin:   Typically, the 2nd Thursday of the month is when the Cardiac (monthly fitness test) is held at Bedrock.  But this month, it has been moved to the end of the month as a part of Beast Week, so I was contractually obligated to NOT do the Cardiac.  So we did not do the Cardiac.  Any similarities that today’s workout had with the Cardiac were purely coincidental.  Also, shout-out to Wreck-It Ralph and DeFib as they ignored my disclaimer that today’s workout wasn’t the friendliest to ruckers, and they still did it w/ their rucks on most of the time.

Flo’s Last Gift

  • When: 20190604
  • QIC: Milton
  • The PAX: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 75 and Humid

FNGs: Auger

COP: 

SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC

The Thang: I felt the best way to honor our previous AO Q was to recycle one of his previous Qs while wearing a tank top and bandanna. I though it was appropriate that Flo had titled the workout “One Last Gift”.

Indian Run to finish loosening up

ALARM:  A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples

ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin

ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes

ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers

ALARM 4 = Over Head Press, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins

Return blocks

Mary:

Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC, American Hammer X 15 IC

Numberama: 23

Namerama: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker, Milton

Pledge and COT

Announcements: Beast Week, Father’s Day Convergence, Run The Runway

Devo: We all feel restless sometimes due to the activities we choose to let dominate our lives. Take time to rest, recharge, and enjoy your blessings.

Moleskin: Muscadine’s bowel movements are harder than his commitment.

Three Little Pigs Invade Seismic

  • When: 20190528
  • QIC: High Stick
  • The PAX: Probie, Smokey, Milton, Snap On, Bee Wax, Pretzel, Fanny Pack, Grasshopper, Schrute, Grits (R), Bob the Builder (R), Flo, Space Cowboy, Joe


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Warm-up

LBAC Forward and Back 12 IC

TTT 12 IC

Don Quixote 12 IC

 

Thang

Partner Up and mosey to block pile to get one block per pair.  Mosey to tennis court nearest the Cannoli/Good Times Restrooms for the first of three speed Doras.

Court 1 – 100 Overhead Press/100 WWI Situps/100 Curls for Girls; Partnerer runs length of court and back while other partner performs exercise

Mosey to tennis court nearest the Senior Center parking lot.

Court 2 – 100 Damn Its/100 Tricep Extensions/100 LBC; Partner runs to opposite fence and back while other partner performs exercise

Mosey to across pavilion to third tennis court.

Court 3 – 100 Flutter Kicks (4 ct)/100 Curl to Overhead Press/100 Heal Touches (4 ct); Patrner runs opposite fence and back while other partner performs exercise

Stow blocks and return to flag

Mary

Panther Should Touch 10 IC

American Hammer 10 IC

PAX Choice (Pretzel) – Pickle Pounder 10 IC

PAX Choice (Probie) – Terrible Ts 10 IC

Numberama, Namearama, Announcements, Prayer

Devo

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, and comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.” Teddy Roosevelt

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

RIP Cinder Block

  • When: 20190528
  • QIC: Waldo
  • The PAX: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Hot/Muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward OYO), slow mosey around the parking lot.

The Thang:
Each man grabs a cinder block, and then I divided the Pax into groups of 3 (though I had to have two groups of 4 due to having 17 Pax).  At all times during the workout, one member of your group will be carrying, one will be running, and one will be exercising.  The ‘carrying’ member will transport two cinder blocks around the dirt parking lot.  While he is doing that, another member of the team will be running sprints between the entrance of the dirt parking lot, and the light pole on the right.  The third member of the group will be performing an exercise.  Once the block carrier returns, trade places so that all members will go through a cycle of Carrying/Running/Exercising.  Once all members have completed the first exercise, they move onto the next.  The exercises were:
-Flutter Kicks w/ the block
-Blockees
-Overhead Press
-Curls for the Girls
And then we ran out of time.

Mary: 10 Burpees OYO in tribute to a broken cinder block; LBC x37 IC

Numberama: 17

Namerama: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm.

Devo: Even a day removed from Memorial Day, do not forget the purpose of the day…to honor the men/women that paid the ultimate price in service to our Nation.

Moleskin:   YHC really doesn’t like carrying cinder blocks.  I especially don’t like to carry two at a time.  But for some reason, I felt like we needed a workout that incorporated a lot of cinder block carrying.  Unfortunately, not all cinder blocks involved in the workout made it out alive.  We had one casualty, and we made sure to pay tribute with 10 burpees.  Hopefully all of the Pax got a good workout today so that the cinder block’s life wasn’t lost in vain.

The Older I Get… The Better I Was

  • When: 20190516
  • QIC: Milton
  • The PAX: Smokey, Peg, Gypsy, Space Cowboy, Flo, Schrute, Grits, Mary, Probie, Cannoli, Green Bags, Good Times, Hospice


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60 and clear

FNGs: None

COP:

SSH: 35 IC

Little Baby Arm Circles (Forward): 15 IC

Little Baby Arm Circles (Backward): 15 IC

Overhead T Claps: 12 IC

Imperial Walkers: 15 IC

Don Quixotes: 15 IC

Burpees: 5 OYO

 

The Thang:

Indian run to Jingles Hill

35 Merkins, run to the top, 42 Calf Raises, run to the bottom

42 Merkins, run to the top, 35 Calf Raises, run to the bottom

35 Squats, run to the top, 42 LBCs, run to the bottom

42 Squats, run to the top, 35 LBCs, run to the bottom

Indian run back to the AO

 

Grab 2 Bricks

Overhead Press – 35 OQ

Curls For My Wife – 42 OQ

Overhead Press – 42 OQ

Curls For My Wife – 35 OQ

Triceps Extensions – 35 OQ

Squats – 42 OQ

Triceps Extensions -42 OQ

Squats – 35 OQ

Stow Bricks

 

Mary:

WWI Sit-ups: 35 OQ

Low Plank: 42 Seconds

American Hammer: 35 IC

 

Numberama: 14

Namerama: Smokey, Peg, Gypsy, Space Cowboy, Flo, Schrute, Grits, Mary, Probie, Cannoli, Green Bags, Good Times, Hospice

Pledge and COT

Announcements: Father’s day convergence, and fund raiser June 15th.

Devo: Proverbs 22:6 – “Start children off on the way they should go, and even when they are old they will not turn from it.” Telling your kids how to do things the right way is not nearly as important as being an example of how to do things the right way. They are always watching and listening.

Moleskin:  Probie and Cannoli are very passionate about upholding the standards of F3, especially the one about workouts ending on time.

I hate you, you MFer

  • When: 20190514
  • QIC: Sakrete
  • The PAX: Cannoli, Smokey, Milton, Mary, Pretzel, Old Flame (R), Bertuzzi, Fanny Pack, Flo, Space Cowboy, Grits (R), Hospice (R), High Stick, Probie,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Around 60 and clear.  Nice cool feel in the air

FNGs:  None Today

COP:  Leave amrs up until told to drop them.  15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 Moraccan night clubs all IC;  15 TTT IC; 15 Hillbillies IC

The Thang:

Line up single file behind YHC.  Follow sidewalk all the way around the park to the block shed.  Get one block each.  Gather back near entrance to senior center.

Round 1:  20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Jail break to 1st island in parking lot and back.

Round 2: 20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Staying Alives to 1st island and back and end of parking lot and back

Round 3: 20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Staying Alives to 1st island and back, end of parking lot and back, and around to island on opposite side of parking lot and back.

Round 4:  20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Staying Alives to beginning of parking lot on opposite side of the parking lot and back, island on opposite side of parking lot and back, end of parking lot and back and to island and back.

Stow Blocks.

Line up single fine behind YHC and head back to horseshoe pits the long way around park.

Mary: Thunderstruck plank merkins.  Hold plank until they say Thunder in the song and execute a merkin.  If plank is broken run lap around one of the horse shoe pits.

Numberama: 15

Namerama: Cannoli, Smokey, Milton, Mary, Pretzel, Old Flame (R), Bertuzzi, Fanny Pack, Flo, Space Cowboy, Grits (R), Hospice (R), High Stick, Probie, Sakrete

Pledge and COT

Announcements: Father’s Day Convergence June 15th at Doty Park then fundraising opportunity at Shortcakes farm that afternoon.  4th of July Convergence at The Ditch starting @ 0600.  Memorial Day Convergence on beach @ Sullivan’s with F3 Charleston.

Devo: 

A Good Man

Joseph, her fiance, was a good man and did not want to disgrace her publicly, so he decided to break the engagement quietly. (NLT) ( Matthew 1:19 )

 

Mary became pregnant with Jesus after she was engaged to Joseph.  Imagine how Joseph must have felt when he learned his fiancee was pregnant, not knowing who the father was.  Anger, bitterness, and betrayal had to have been stirring in his heart.  He was justified to publicly stone her for her actions.  Yet, being the man he was, he chose to quietly walk away.  Fortunately, an angel stepped in and set him straight about the Father.  When you feel anger, bitterness, betrayal and have every right to retaliate, how can you extend grace and mercy to your circumstances?

Moleskin:  YHC doesn’t get the opportunity to Q at the TOTS very often.  The PAX is always very welcoming.  However, the boys over at Sugar Mountain’s Q over at Bedrock must have really missed me.  I was the topic of a few of the PAX conversations.  It’s always nice to hear that folks are talking about you and value you friendship so much they speak of you when you aren’t around.  I missed you boys too  and I’ll be back.  Cannoli and Probie informed me there was a shorter route to get to the block pile from the flag but I was unable to find it.  When bringing out the Thunderstruck for Mary as opposed to the at beginning High Stick informed me he hated me and called me a MFer.  I used to take offense to that term until about 3.5 years ago.  (I have a 3 year old at home for those that don’t know).  I hope City Slicker, Flanders and Chum enjoyed their conversation about me.  I’ll be back on Thursday to defend myself.  

We’re Gonna Need a Bigger AO

  • When: 20190507
  • QIC: Waldo
  • The PAX: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Temps in the upper 60s, a bit muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; Indian Run (in 3 lines) to the baseballs at the entrance of the park and back to the flag.

The Thang:

Each man grabs a cinderblock and reassembles at the flag; YHC explain that I’ll be giving the Pax some individual choices about the exercises they can do…
-Decision #1 – 15 OH Press or 15 Triceps Extension (single count OYO)
-Decision #2 – 15 Curls for the Girls or 15 Bent-Over Rows (single count OYO)
-Decision #3 – 15 Chest Presses or 15 Dammits (single count OYO)
-Do a second set of the same three exercises you did above, 15x each single count OYO
-Mosey to the bridge
-Decision #4 – Bear-crawl or Crab-walk back and forth between bridge rails (2x)
-Decision #5 – 15 Decline Merkins or 15 Triceps Dips after crossing the road each time w/ whatever method you picked in #4 above.
-Mosey to wall…due to large turnout, had Pax split up between low wall and high wall.
-Decision #6 (low wall) – Box Jumps or Toe Taps (for one minute)
-Decision #7 (high wall) – People’s Chair or Plank w/ feet on wall (for one minute)
-After one minute, Pax switch walls and make a decision there.
-Mosey to far parking lot
-Decision #8 – Stayin’ Alives w/ choice of 3 burpees or 10 squats after returning to the start each time.
-Mosey back to the wall
-YHC now uses the Pax’s earlier choices against them.  They have to do the exercise they avoided in Decisions #6 & #7 for 90 seconds each.
-Mosey to bridge
-Pax must do the exercises/movements they avoided in Decisions #4 & #5…crossing the road 4x, and doing 10 reps of each of the exercises from Decision #5 each time.
-Ran out of time, so moseyed back to the circle and stowed the blocks

Mary: LBC x20 IC; Heel Touches x27 IC

Numberama: 28

Namerama: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm…details to come.

Devo: You face a lot of choices in life.  And often times, you don’t get the benefit of hindsight.  So if you make a decision and it turns out poorly due to circumstances that you could not have reasonably foreseen, then there’s no reason to beat yourself up over it.

Moleskin:   YHC was long overdue to start Qing, so after facilitating the Cardiac at Bedrock a couple of times, and after co-Qing w/ Sprinkles a couple of months ago, I finally stepped up w/ my first real solo Q.  The turnout by the Pax was amazing and forced YHC to have to modify the Weinke a bit due to our size.  Also, this Weinke had a lot of instructions for the Pax, so the large numbers worried me a bit, but I was able to cut through the mumble chatter and get everyone on the same page most of the time.  I didn’t quite get to everything on the Weinke due to time, but I feel like the Pax got their heartrate up and got a solid beatdown.  YHC learned quite a bit from this first solo Q, and I look forward to leading again soon.