25 PAX, including an FNG, showed up today on a pleasant morning for a Co-Q sponsored by Coco and Stinky Pete.
3 PAX performed EC rucking, and a few more did EC pull-ups. This would be Coco’s 25th Q’s towards the “Master Q” distinction; a quest to Q every Churham AO before December. Since Stinky Pete requested the final half of the workout for a surfing inspired beatdown, Coco’s first half served as a long and painful “warm up”.
Let’s get to it.
Warm Up
- SSH IC x 50
- Forward arm circles IC x 10, followed by reverse arm circles IC x 10
- Air squats IC x 20
- Merkins IC x 20
The Thang
Mosey from the center field to the perimeter of the ‘track’ (aka the Briar Chapel traffic circle). Although it was 0550, there were a sprinkling of cars cruising through the neighborhood. Since Chum was the only smart one (out of all 25 of us!!) to wear a reflective belt, he quickly became the designated ‘protector the PAX’ to wave off any incoming vehicles. (Thanks Chum!!).
30/60/90/110
1st lap around the track: Run at 30% of max pace. 5 burpees upon return. Plank it out.
2nd lap: Run at 60% pace. 6 burpees upon the return. Plank
3rd lap: Run at 90% pace. 7 burpees. Plank.
At this point, Grunge and his buddy (FNG Curb Appeal) joined back up with the PAX. 7 more burpees for all.
4th lap: Run at 110% pace: Give it all you got (Adolphus appropriately-named RYAOs: Run Your Ass Off). 8 burpees.
5th lap: Back to 90% pace. 9 burpees. Plank
6th lap: Back to 60% pace. 10 burpees. Plank
Buddy Carry Circles
Partner up with a buddy. Try to match up based on size, speed, hair style, spiritual & political beliefs, favorite color and historical family country of origin. If all (or any) of that fails… just grab the guy next to you.
Saddle up for a buddy carry loop, switching when necessary. 5 merkins each at every switch. Return to start & plank. With enough time for one final sprint-loop, everyone charged out at 110% pace. 5 recovery burpees.
Riding Monsters
Mosey over to the amphitheater lawn, AKA “the beach”. Warm up for “Surfies” by doing 20 hand-release Merkins and 20 jump squats, both IC. Then proceed to 5 OYO Surfies: start with traditional Burpee, but with jump land in a sideways squat for tube shredding. After 20 Carolina Dry Docks IC the PAX was ready for “paddling out”. Bear Crawl to first line of cones and stop for 5 Surfies. Rinse and repeat for 3 “sets” of waves in total. Then traveling Surfie back to “shore” to return in glory (or Bear Crawl back if gassed).
Mary
- Duplo-lead hammie. A 10 single-count hammie on each side.
COT:
- The Odyssey in CarPex – Oct. 7th (Saturday) – Similar to Churham’s #TheBull
- #RucktheATT – Oct. 14th (Saturday) – 22 mile point-to-point ruck along the ATT
- Capital Ruck Tour – Oct. 20th (Friday) – 20 mile ruck with Linus (Cadre Danny) to Raleigh
BOM:
YHC is lucky. I’m incredibly grateful and blessed that F3 was shared with me approx. 4 years ago and I (finally) decided to show up at 0545 that November morning. It was cold, dark and the
re were 2 other guys there (Shooter & Rodeo; now an attorney in Charlotte). Among the many benefits of having gotten involved early with F3 Churham is the chance it has given me to create so many new bonds and friendships. As we all know, it’s often the 1stF that brings us out, but it’s the 2nd F that keeps us coming back.
The #MasterQ challenge has pushed the limits of both where & when someone might think about Q’ing a workout. It’s that sense of exploration and putting yourself in a slightly uncomfortable situation (initially at least) that allows us all to grow. #MasterQ has encouraged guys to lead workouts at AOs where they don’t normally post and to put themselves outside of their comfort zones. It’s in these situations that we all get better.
Before you know it – you’ve gained a new experience and added some confidence along the way. Furthermore, you get 30 new buddies in Briar Chapel (and even a few who extend the offer to park your RV in their driveway for a few months. Thanks MM!)
Until we next meet in the gloom, Aye!
-Stinky Pete & Coco