QC Archives - F3 Summerville

3s and 30s at Radioactive Tectonic – May 1st BC

When: 20190501
QIC: Peaches
The PAX: QC - Roscoe - Spooky - Boombox - EZ Go - Placebo - Woody - Cold Cut - Peaches

2019-05-04 by Peaches

NOTE: YHC began treatment for cancer this week with a schedule of 30 rounds of radiation +3 rounds of chemo; thus the theme for the workout…
It was decided that an extra shot of Q Juice into the chemical mix might be an extra boost… it was!!

The weather was mild and dry with temperatures in the mid 60s

3 warmups – BAC x30, DQ x30, SSH x30

THANG: 3 exercises inside 30 – Began 30 squat-thrusts; paused on the 10th one to do 20 merkins; then continued with another pause at 20 to do 30 mountain climbers; finished to 30 squat-thrusts.
Woody led the PAX around the farmhouse while YHC regained composure.
Performed 3 rounds of Ussein Bolt with a twist: whatever exercise was called by the runner, the remaining PAX had to do 30 reps with runner joining in as he returned. (Note of thanks to Cold Cut who took over the last round with a reverse Bolt when YHC had a surprise chemo merlot)

MARY – 30 Xs & Os, 30 mosquito crunches

Moleskin: A special thank you to Woody and Cold Cut for picking up the Q when YHC fell out due to illness… Everyone worked extra hard and were very supportive during the struggles

Devo – YHC related a story where Picasso’s health situation directly led to a physical that found Peaches’ cancer early. The message is to get your physical and stay healthy before problems develop.

We’re off to see the Wizard

When: 20190206
QIC: Cold Cut
The PAX: Major Dad, Woody, QC, Ramen, EZ-Go, Boll Weevil

2019-02-07 by Cold Cut

All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 3 rounds of sprint-jog-jog for the three sides of the triangle. Then head to pavilion for some dirty 30s. Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10. The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and American Hammers; Merkins and WWI sit ups

Mosey back to triangle for 3 last sprint-jog-jog laps. Head to flag for Mary.

Mary: Planks: high, low, down dog; reverse crunches; Big Boy situps

No devo today.

Moleskin: YHC, Cold Cut, has started a fast for Lent a little early this year. One part of the fast is giving up social media for 46 days. That means no preblasts, pist blasts, etc. Major Dad delivered a preblast for me, alluding to the name Behavioral Health was called in Marine boot camp, “go see the Wizard.” Magic was worked at Tectonic as everyone put in an early morning’s hard work.

The Dirty 30s and the Cleansing

When: 20181107
QIC: Cold Cut
The PAX: Bob the Builder, Major Dad, M&M, QC, Ramen, Eject

2018-11-07 by Cold Cut

All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 2 rounds of the burpee-go-round with 5 burpees at each point. After burpee-go-round we had a “cleansing” run around the triangle with no burpees. Then head to pavilion for some dirty 30s. Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10. The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and WWI sit ups; Merkins and American Hammers

Mosey back to triangle for one last burpee-go-round and then a “cleansing” lap. Head to flag for Mary.

Mary was a bunch of ab and core exercises, go figure. Flutter kicks, sit ups, crunches, American Hammers, Burt Reynolds (?). That type of stuff

No devo today.

Moleskin: I’ll be honest, sometimes I don’t feel like leading people. At work, at home, F3, recreation. Sometimes I just want to show up and be told what to do. But we all know that is not what F3 is about. It is all about male leadership. So when nobody picked up the Q, despite not really wanting to, I felt compelled to grab it, and I am glad I did. I never regret leading the men of Tectonic. We all got better this morning, did you?

Tectonic: Triangle of Perception

When: 20180725
QIC: Woody/M&M Co-Q
The PAX: Cold Cut, M&M, EZ-GO, Major Dad, QC, Defib, Grits, Woody

2018-07-25 by Woody

Count: 8

WEATHER: Conditions were HOT, HUMID, AND HAZY

WARM UP: 20 IC SSH, TTT x 10 IC, 20 Don Quixote IC, Merkins x 20 IC

THE THANG:

Mosey to the Tectonic Triangle.

Sprint to first point of triangle and perform 10 burpees.

Sprint to second point of triangle and perform 20 4 Count flutter kicks.

Sprint to third point of triangle and perform 30 squats.

Rinse and Repeat (6 sets total)

Total: 60 burpees, 120 flutter kicks, 180 squats, and ~ 1.5 miles of running.

Mary: WWI Sit-Ups IC, Hand Release Merkins, LBC(s)

Moleskin: Typically 10 rounds is the goal for this workout in a one hour period. Today we accomplished six rounds in 35 minutes. The conditions sucked. In an effort to avoid Swamp *&), YHC headed to the Tectonic Triangle but the humidity took its toll. This workout is about perception and breaking down seemingly insurmountable tasks into smaller pieces. YHC also slowed down the exercises for one round leading them in cadence to focus on being effective and efficient. The PAX pushed hard today and M&M is gearing up to Q on his own. After the workout, YHC discussed the difference between wanting to do something and being committed to doing something. We also revisited the reason behind “why we count” from the motivational and mental perspective.

DORA with Benches

When: 20180702
QIC: Peaches
The PAX: Pretzel, AC/DC, Grits, QC, Woody, Cold Cut, EZ-Go, Peaches

2018-07-02 by Peaches

8 men sweated out bad Ju-Ju

Weather: A very humid mid-70s with an 83% gibbous waining moon hanging in a clear sky. (plenty of hungry mosquittos too)

Warmup: DQx10, TTTx15, SSHx20, BACx15 each way.
THANG: Situps with lower legs raised on a picnic bench x 15.
DORA – Heavy version:
Dora’s 300 = 300 squats while partner Cusack carried a picnic bench 50 yards to do 10 Derkins then return for the switch-out.
Dora’s 200 = 200 American Hammers (2ct) while partner Cusack carried a picnic bench 50 yards to do 10 curls with it then return for the switch-out.
Dora’s 100 = 100 Merkins while partner Cusack carried a picnic bench 50 yards to do 10 OHP with it then return for the switch-out.
NOTE: Between each Dora stage, the PAX ran a short zig-zag pattern between the benches on the mid-sidewalk.
The Dora went by fast so YHC called audibles to fill the time with more bench-situps, merkins, and a Tammy Wynette of 100 WW1s combined with bench OHPs & Curls.

Mary: Flutter Kicks x25, Mosquitto Slaps x25, Dying Cochroach x12 as time expired.

Moleskin: Q juice saved the Qs butt – YHC signed up to Q last week but then came down with a sinus infection. Breathing was labored in high humidity; Pretzel had to temporarily call cadance so YHC could recover his breath. The modified Dora with a bench was new and tue PAX seemed to enjoy the challenge of variety. It was not a super difficult workout but it meet all F3 standards. (High heart rate, sweating & groaning)

Devo: ‘Do your job’ – YHC’s father (Clyde) was wounded as a soldier in the Korean War. He lost part of a lung and was eligible to return home. Clyde refused and told the officer that he had a job to finish and he did not want the responsibility of having another man to do his job. Do ypur job men so no one else has to.
Bible Ref: “Whatever you do, do it all for the glory of God.” 1 Corinthians 10:31

Hot Tub’s Tabatas From Hell

When: 20180629
QIC: Hot Tub
The PAX: Woody, QC, EZ-Go, Hot Tub

2018-06-29 by Hot Tub

4 Men showed up at Tectonic to sacrifice themselves to the mosquitoes this morning.

The Thang

Intro concept for morning. “You control your reps and workload”

Plank

While rest of group remains in plank (changing positions every 10 seconds but never ceasing), each PAX takes a turn running to block pile and retrieving 1 block then return group. Hold plank until last PAX returns with block.

Tabatas (with a Hot Tub twist – typical tabata is 20 seconds WORK, 10 seconds REST, repeat x 8)

1st Tabata

20 Second – SSH, 10 second – Burpee