Q Schooled on a Saturday

THE SCENE: a cloudy 32 degrees with a slight 5 mph breeze coming from the Northeast.

Disclaimed… and disclaimed… and disclaimed AGAIN. YHC went through why we do what we do on Q.  Talked about calling out exercises, cadence and other random stuff

SSH IC x20
IW IC x20
SSH IC x20
How to NOT count cadence
SSH IC Silent 20 count
Penalty Burpees x10

Mosey around to the lot and up the street to the stop sign at the top of the hill.  
Freddie Mercury til all-in
Bear Crawl 50+ yards to the speedbump. Mosey back to the parking lot.
Plank til all-in.  YHC talked about different ways to lead “the thang” is partner exercises or OYO routines.  We will do both.

Partner Up…
Dora 1-2-3:
100 Merkins
200 BBS
300 Squats


Mosey and burpees… more mosey, more burpees.  We pushed ourselves pretty hard on the mosey and burpees.

American Hammers IC x30
Flutter Kicks IC x20
Hello Dolly IC x20
Mountain Climbers 30 secs. OYO

22 pax.  (1 FNG: Smoker)

As men, we need to get right ourselves before we can help and lead others.  listen to the 43 feet podcast and come to Q Source lunches to talk more about getting right in your personal Fitness, Fellowship, and Faith.

Hello Kitty and Dial-Up KILLED it this morning to finish off their 345 week!  T-CLAPS to these HIM who pushed themselves this week.  All the men pushed themselves this workout.

Service Project

Sprints in the Garage

AO: The Barracks – 2/15/19

QIC: Handsy

THE SCENE: Cool, 50*


Started by Bottomless while YHC was setting up some cones in the parking garage.

Once I arrived I disclaimed as well.


Bottomless led the PAX in one lap around the track with some butt kickers, karaoke, etc.

YHC led a second lap around the track, hands raised on the first straight away (to which Bottomless asked “Are you serious?” Understandable…we’ve never done anything as odd as running with our hands in the air before…we all had a good laugh). Mosey backwards around the curve, side shuffle down the second straight away back to the pad for some stretching.

Mosey to the parking garage. YHC had cones set at three intervals – 50 yards, 60 yards, 100 yards – on one of the inclines in the garage. We did the following sprints (sprint uphill one way, downhill back the other way):

  • 10 – 50-yard sprints (uphill 5 times, downhill 5 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 8 – 60-yard sprints (uphill 4 times, downhill 4 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 6 – 100-yard sprints (uphill 3 times, downhill 3 times); rest 30 seconds between each sprint
  • Mosey back to the pad for some Mary


  • Flutter kicks (with varying speeds) (IC) – 35
  • Crunch Jacks (IC) – 12
  • Freddie Mercury (IC) – 20
  • High Plank – 30 seconds
  • Low Plank – 20 seconds
  • Peter Parkers in low plank (IC) – 10
  • American Hammer (IC) – 15


10 – Bottomless, MIB, Teacher’s Pet, Crayfish, Nature Boy, Jail Bait, Dewey, Beauty Shop, Easily Amused, Handsy (QIC)


Last week Bottomless shared about how “you are what you behold.” He challenged us to consider the types of people and things that we put around ourselves to make sure that those things were building up, etc.
I was convicted in that I started thinking about who am I being for others to behold? What do my kids, co-workers, friends, wife, etc. see in me that effects who they are becoming? I challenged all of us to recognize that we are always teaching others with our actions…are we being good teachers or bad?


Sprinting is hard and kind of sucks. Sprinting with your brothers makes it better.

TCLAPS to Nature Boy for providing PLC!!!

Service opportunity TOMORROW (Saturday), check announcements channel for details.

Upstanding Merkins

THE SCENE: 56 Degrees. Wet from yesterday’s rain.
F3 WELCOME & DISCLAIMER Check, YHC came in hot, so YHC gave the disclaimer as YHC was running up to the circle. 

SSH- 30, Daisy Pickers – 10, LBAC – 10 each direction, Imperial Walkers – 15, Hill Billies – 15, 30 seconds of free stretch.
Moseyed to the bathrooms to do 11’s. Began with 10 Handstand Merkins, then bear crawled to complete 1 Groiner (2 count = 1). Then jogged back to repeat, etc. You know how to do 11’s. 

Next, PAX jogged to the skate park ( paused along the way completed 10 mountain climbers in a parking lot).

Once PAX reached the skatepark, every 30 seconds PAX completed 10 LBC’s and 10 Incline Merkins. PAX continued the 30 seconds reps for a total of 12 times.

Then, moseyed back to the flag. Along the way, PAX paused to complete 2 minutes of Crunchy Frogs in the SCS parking lot. PAX moseyed towards Flag again and paused on road under FourEyes’ lead to complete 20 shoulder taps.

After PAX completed Shoulder taps, PAX sprinted the remainder of the way towards the Flag.

PAX completed 1 minute of alternating LBC’s
10 PAX (1 FNG)

YHC discussed brokenness and shared about how broken YHC really is. After much discussion with my M, YHC realized more of the depths of brokenness and need for a Savior. Also, YHC shared an illustration from church and Eph. 2, “our brokenness is like a intricately tangled spider web. The more we begin to learn about our sin and brokenness, the more we realize how much we need Jesus to wipe away these webs.”

The Sandlot has different assets to utilize during a BC.
Cleanup on Saturday. Talk to Four Eyes.

Road Trippin’ w Jail Bait


after some warmer weather, long sleeves (hoodies) reappeared for feels like 30s weather. Jail Bait and YHC safely made the trek ever so gingerly setting cruise control to 40 mph as to not cause too much excitement by the GPD. 


welcomed & disclaimed


  • SSH x 50
  • Daisy Picker x 15
  • Imperial Walkers x 15 
  • Baby Arm Circles FWD x 10; Big Arm Circles x 10
    • Reverse x 10; big & reverse x 10
  • Polka Stretch x 15 IC

BOMBS mile

  • Mosey total of 1.30 miles stopped every ~0.25 to 0.4 miles for 5 burpees, 10 overhead claps, 15 merkins, 20 big boy situps, 25 squats (so 4 sets of exercises)

ABS Halfish mile

  • Mosey to first stop from the BOMBS mile for
    • 10 LBCS IC
    • 10 Gas Pumpers IC
    • 10 Big Boy Sit Ups IC
    • return to startex for another round 

(Garmin had us at just over 2 miles)


  • Another round of 10 LBCs IC, 10 Gas Pumpers IC, 10 Big Boy Situps IC
  • 30 second plank
  • 10 LBCs IC
  • 10 Gas Pumpers IC
  • 45 second plank


We had 14, no FNGs (see tags for who came out today)


“Courage is resistance to fear, mastery of fear — not absence of fear.” -Mark Twain. 

YHC heard this recently at TEDx Memphis by John Daniel, a man who lost his wife to cancer and in 2015 received a heart transplant. Fear is inevitable, fight against it.


Jail Bait and YHC thoroughly enjoyed posting at the Levee for the first time! Always great to meet new PAX! YHC is considering a monthly road trip to outside the loop AOs.

many guys talked about Crucible that is upcoming on 3/30. #GETRIGHT

Zoo day

  • THE SCENE: Old and foresty. 68*F and about 1km from the Memphis Zoo.
  • AO: Old Forest
  • QIC: Granola
    • Seal Jacks (aka Cross Jacks) 30xIC
    • Donkey Kicks 15xIC
    • Starfish Jumps 15xIC
    • Intro to MoTs (30m round trip back and forth across the parking lot)
      • Duck Walk
      • Lemur/Zoboomafoo Walk (compliments of my animal-loving 2.1)
      • Frog Walk
      • Monkey
      • Bear Crawl
    • 1 lap around the parking lot islands (roughly 60m x 15m)
      • Elephant Walk (compliments of a GRT who thought this would be a good idea)
      • Duck & Weave (PAX Duck Walk while the six weaves biped-style, through the line of ducks-of-varying-and-questionable-heights)
      • Lemur/Zoboomafoo Walk
      • Monkey/Frog Walk/Monkey/Walk Frog/Monkey
      • Side Crab/Crab Walk/Side Crab/Walk Crab/Side Crab
      • Side Bear/Bear Crawl/Side Bear/Crawl Bear/Side Bear Inchworm/Indian Run/whatevs.
      • Alligator Walk
      • Leap Frog
  • MARY:
    • Crunchy Crab Frog 15xIC
    • Starfish Crunch (Dying Cockroach?) 10xIC
    • Low Country Crab 30xIC
    • 15 PAX (1 Irish Goodbye during warm-o-rama): Jail Bait, Bottomless, Chioccetti, Altar Boy, Handsy, Dewey, Sparkles, Costello, Teacher’s Pet, Crayfish, MIB, Doc Hollywood, Hall Monitor, Stay Puft, Granola
    • Thankfully, for many of us, we do not live in constant fear of wild animals goring us, our loved ones, or our property. However, the way we handle stress hasn’t changed. Though reasonably safe from wild dangers, many stressors in our modern lives trigger the same fight-or-flight response that kept our ancestors alive. Stress is Stress. Everything costs something. Nothing is free. Take inventory of the stress in your life. Are the stresses in your life making you stronger? More resilient? Are they getting you to your goals? When you experience stress, pay attention to your breathing. Have you stopped breathing? Take a few deep belly (not chest) breaths and see if you can engage your stressors in a way that get you closer to your goals.
    • Prayers for the infirm, job hunters, and those recently navigating the loss of loved ones.
    • Thankful for Bottomless’s invitation to Q at OF and put faces to the ridiculous names I see in Slack. Chief among these, “Jail Bait” makes me the most uncomfortable.
    • Speaking of Jail Bait, I had planned a more sensible 15m x 15m area (vs the 60m x 15m we ended up with), but he was like, “nah.”
    • I had another Q planned, but couldn’t pass up a good zoo-pun-based-Q, loosely based off of Rabbit’s Animal Smorgasbord Q at The Annex.
    • Anything is possible if you don’t skip leg day.
    • True fact: I almost called the workout at 5:50 during the Monkey/Frog walk. Watches are a yuge discouragement.
    • Kotters to Costello!
    • Very underestimated how leggy animal movements are.

“You’re killin’ me, Ballz!”

THE SCENE:  Sandiest of all lots; 63 degrees and hu-mid



  • SSH x 13 IC
  • IMPERIAL WALKERS (in motion; clockwise) x 13 IC
  • IMPERIAL WALKERS (in motion; counter-clockwise) x 13 IC


Mosey to nearby field of pain

  • Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then 10-ct *Body Bag Builder* (x10)…(8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!)…submitted but not yet approved by Exicon Cmte folks   @ STARTEX
  • Alternating Shoulder Taps until All In
  • *Bear Crawl 360* (Bear Crawl but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then 10-ct *Body Bag Builder* (x15)
  • Alternating Shoulder Taps until All In
  • *Bear Crawl 360* to next light pole
  •  Alternating Shoulder Taps until All In @ MID-EX
  • Recover then Mosey to nearby parking lot
  • Grab a concrete girder and perform LOW Dip (x20) IC
  • Flip over and perform LOW Incline Merkin (x20) OYO
  • Perform Carolina Dry Dock (x20) OYO
  • Short, slow mosey in the gloom and back
  • Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then 10-ct *Body Bag Builder* (x20)
  • =End of ROUND 1
  • Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then Burpee (x20) @ MID-EX
  • Alternating Shoulder Taps until All In
  • *Crawl Bear 360* (Crawl Bear but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then Burpee (x15)
  • Alternating Shoulder Taps until All In
  • *Crawl Bear 360* to next light pole
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then Burpee (x10)
  • Alternating Shoulder Taps until All In
  • =End of ROUND 2
  • Bear Crawl 75 yards to MID-EX
  • Alternating Shoulder Taps until All In
  • Crawl Bear 75 yards to STARTEX
  • Alternating Shoulder Taps until All In
  • =End of ROUND 3
  • Mosey to Shovel Flag


6 (1 FNG: Diplomat); Altar Boy, Moth Balls, Four Eyes, Teacher’s Pet and O Positive (YHC).



Many PAX are participating in the Equinox Challenge.  Are you? Great. If not, consider it.  Also, challenge yourself to be challenged and/or challenge others to help them get stronger in areas of their lives (marriage, faith, etc.)


Bru-tal. Simple yet very effective with a few OP wrinkles just to keep the boys on their toes.  Great to have Diplomat join us in the gloom. Will be recycling this work-out.


Deconstructed Burpee Corners

THE SCENE: Cold.  Wind Chill 11 degrees.
F3 WELCOME & DISCLAIMER  Check. Explained to FNG’s YHC’s lack of professionalism, to modify, volunteerism, etc. 

Done IC: SSH-25 , Daisy Pickers- 20, Hill Billies (while walking in a circle)- 20, Imperial Walkers (while walking in a circle)-20. Moseyed to the Beale Street Landing.
At the bottom of the Beale Street Landing, PAX began a 4 corners routine. Once PAX completed a round, then PAX would extend Corners 2 and 3 to the next light pole. By the end of the routine, PAX had completed 5 rounds, with the 6th round extending Corners 2 and 3 all the way to the other side of Beale Street Landing.

  • Corner 1: 10 Groiners, then run backwards up the hill to Corner 2.
  • Corner 2: 10 Merkins, then shuffle across the hill to Corner 3.
  • Corner 3: 10 Jump Squats, then run down the hill to Corner 4.
  • Corner 4: 10 Burpees, then shuffle across to Corner 1.

After 6 rounds of the routine, YHC called for PAX to flutter kick until ALL IN.

Then, PAX Moseyed back to SPA WA parking lot. Took the large set of stairs and YHC called for all PAX to hit every step.


Held low plank until ALL IN from Mosey back. Then, J.Lo’s -15.

Then, completed the following exercises IC:

American Hammers -20, Alternating LBC’s – 20, Box Cutters – 20, Then Rinse and Repeat.
11 PAX (Reverse and Low Note) Chioccetti on Q

YHC discussed identity and how easy it is to put it in a career/job. The temptation/distraction is even greater if the career/job is in ministry. YHC talked through the challenge of thinking about the Call on life and how to serve others, my family, and spread the Light of the world.

It doesn’t take 7 minutes to get from Beale Street Landing back to the parking lot. That said, YHC will spend more time doing Tha Thing before returning for MARY….Mary was longer than YHC planned on.

Old Forest Workout 1/30/19



Imperial Walkers



Bear Crawl Lap around parking lot


Modified B.O.M.B.S. into B.M.S.S.F

Big Boy Sit-ups x 100

Merkins x 150

Side Straddle Hops x 200

Squats x 250

Flutterkicks x 300

No Time

12, no FNG

Look for value in what others offer you, not always thinking they are taking from you.


Too Cold

4 Green miles

THE SCENE: A bit above freezing

4 green miles

7 (1 FNG – Carjacker

Do the people you love most know exactly that? I personally fail to tell them enough. Do better. 

F3 has taught me a ton about initiating. It’s amazing how often we wait for someone else to initiate. F3 has taught me to step up and see what happens. I’m excited the Green Mile has become a standard part of F3 so quickly. 

O Positive is organizing a fall event for Tourette’s awareness. 

Pearls on a String

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THE SCENE: Clear and brisk. 30 degrees. YHC planned a whole bunch of partner exercises and spent the previous night praying for an even number of PAX to post.

7 showed up…


Delivered properly and on time.


  • Alternating Quick Feet/High Knees
  • 1,2,3 Touch the Deck x10 IC
  • ISW x10IC
  • YHC’s most favoritest stretch

PAX formed up a 2.15 mile Indian run around the perimeter of Hyde Lake stopping at selected locations to to perform the following partner exercises

  • Wheelbarrow 185 yards

7 PAX tho, member? 👆Anyway YHC singled up for some lonely bear crawls. 😔 That was when an unfamiliar figure came running up YHC grabbed his attention and invited him to git it with us. An invitation he quickly accepted. Basking in the victory of line-of-sight EHing this dude until he introduced himself as Sonic. Oh… nice to meet you Sonic. At least we have an even number now, amiryte? Moving on.

  • Partner Push/pulls. – 20 of each IC (experimental exercise. It failed hard so we made up for it with some dips. Cobains, boyz. nerr again.)
  • Partner Alternating Merkin Shoulder Taps – x20 IC
  • Partner Crawl Under/Jump Over – x10
  • Partner Carry – 80 yards then flipflop
  • Leap Frog – 100 yards
  • Partner Assisted Laydown/Standup – x10

The PAX arrived back at startex with 5 minutes to burn.

YHC’s patent pending CMU Circle-O-Greatness!

PAX on their six in a circle, shoulder to shoulder, facing outward, odds holding coupon. On YHC’s command begin passing coupons in the clockwise direction until Q’s coupon makes two full revolutions then reverse. Rinse and repeat.

8 PAX, 1 Willy Loman, and 1 Capri

Reluctant Yankee (WL), Teachers Pet, Passport, Snookie, Tree Hugger, Billy Blanks, Sonic (C), Soulja Boy (QIC)


The Man in the Arena: 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, who 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 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 neither know victory nor defeat. 

Great Mumblechatter this morning. Excellent to have the New Orleans Nantan (Reluctant Yankee) with us. Thanks to Sonic for being YHC’s ram in the bush during bearcrawls. YHC loves even numbers. Tclaps to Tree Hugger for joining the prestigious ranks of those in Club 345! Coffeeteeria was enjoyed at CFA afterward.

huh uh.