Author: Heist

  • It was a good day to Q

    Despite the gloom, rain, drive time, and injuries 12 men showed up today for my official VQ.

    Warm-up:

    1. Mosey to the bus loop for some tracers (jog down one line, shuffle to next line and Bernie back. Repeato from one end to other.
    2. Circle up – Welcome. Disclaimer.
    3. YHC led stretches followed by ’muricans.

    The Thang:

    1. 11s on the hill: Exercises ”rocky squat” and 2 count ’murican hammers. Sprint to top, rocky squat (squat + jab/jab = 1), back to bottom. Started 10:1 squat to hammer, finished 1:10 squat to hammer. 20 count
    2. To the poles!: 10 light poles. 1:2:3 ratio of Burpees/Dry docks/LBCs. Jog between poles. Begin at Pole 1 and build up reps to Pole 5, back down reps to pole 10. Example: Pole 1 (1/2/3)…Pole 4 (4/8/12)…Pole 5 (5/10/15)…Pole 6 (4/8/12)…Pole 10 (1/2/3). Al Gore for six. 20 count.
    3. Bear crawl booyahs: Mosey to tennis courts. Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 squat. Repeato until Pax built up to 5x reps.
    4. Comanche Run: Mosey to track. In honor of the Comanches the Pax rocked two laps around the track (jog as Pax with sprints to front). Stopped at bleachers after lap 1 for two rounds of incline pushups and dips (10 x each).
    5. Quick Triple check: Mosey back towards the flag. YHC needed some filler. Groups of 3, A-man: wall sit, B-man: LBC, C-man: sprint to cargo container (about 20 yards).
    6. Final countdown – 2x COP. Circle up. Pax holds plank. Go around the circle 2x, with each dude performing 5 ‘muricans. Extra points for style points.

    Time! I am spent at this point.

    Wrap up:

    1. Numbers/Names.
    2. Announcements:
      1. Beer mile 10/29/22 (11th Annual – Shawn G Hogan)
      2. Happy Hour at Veil (Forrest Hill location) – 10/20/22
    3. YHC prayed us out. Gave thanks for our ability to get together as Pax. Prayers for health of our family and friends

    Final thoughts:

    F3 brought me in with the fitness. Getting to know you guys and crushing reps side by side every day reinforces what the Pax is all about. Each of you had a role in encouraging me to step up and lead a Q. I appreciate it.

    P.S. If you want to learn more about the Comanches check out ”Empire of the Summer Moon.”

  • Qfusion and Patty Cake

    Note – Heist is ghost writing for Rosco because he forgot his password. This was a week ago, so I will try my best.

    Background: Rosco, ”who has the Q today?” Pax, ”You”.

    COP: Usual stuff like ’muricans, SSH, deadman hang, choppers, etc.

    The Thang: On the fly, Rosco decided the Pax should mosey through the dark wooden path to New Market village (NM village). Peter Parker saved the day with his spider watch.

    “Do the slow things slow and the fast things fast” says the Q. I can get down with that I think to myself…but then I hear, ”partner stretch.” So, we did some buddy stretches…

    After that, we ran to multiple culdesac entrances and did various good form low rep exercises.

    Made it to undeveloped/rock paved part of NM Villages. Q had us jog down to the very end of the devoplennt where we stopped to play patty cake. Just kidding.

    Native american standing arm wrestling was the game. Picture this: Stand foot to foot. Clasp hands ”over the top” style and try to pull other man off balance. Something out of WW2 army training footage. I went versus Nancy and Parker…both like iron statues…crushed me, my spirits, and my wrist/forearm.

    Anyway, after that fun we did some Bernie Sanders back through NM Villages, followed by mosey and every other mailbox sprint.

    Back to the AO parking lot.

    Numbers/Names. Rosco prayed us out.

  • Don’t let Heist count

    5 men joined me at Satan’s Hill for my first Q.


    COP: Mosey up to top Satan’s Hill (corner of Sultree Dr and Fanrham Ln). Circled up and did the following warm ups:

    SSH, Americans, LBC, Dog Pointers, Dead Man Hang, and Monkey Humpers.

    The Thang: Did you know Satan’s Hill has many hills? The Pax got to tour most of them today.

    Hill 1: Mosey from top of Satan’s Hill via Farnham L to top of Hill 1 at corner of Willowmore and Farnham.

    Q split Pax into 2 groups. Triple Check (or was it?) with A-man sprinting down hill and back, B-man push-ups , and C man on squats.

    Hill #2: Pax moseyed up Willowmore to corner of Amethyst and Aveda. On the way, Oyster and Nancy were kind enough to remind me a triple check means 3x and I had cheated them of squats. Embarrassed that I couldn’t count I had to make things right.

    So, Hill #2 became a true triple check with A man sprinting down Aveda to stop sign. Everyone else squatting or lunging. By the third set, I suggested we switch to LBCs. 10 count and on to next one.

    Pax slow moseyed as a group to Hill #3.

    Hill #3 (Corner of Prenoman and Willowmore).

    Hill #2 was tough. To give PAX a break we lunged down Hill #3. Wait for 6. Mosey to Hill #4.

    Hill #4 (Pronoman and Sultree). With our six to Otterdale, Pax moseyed as a group about 100 yards down Sultree (towards Millington).
    The set: 20 Americans/LBC OYO then sprint back to top. Al Gore for the six. 10 count. Turn towards top of Hill #5.

    Hill #5 (facing south Prenoman). Mosey as Pax down to bottom of Hill #5. The set: 20 Dying roach and 20 Americans OYO. Sprint back to top. Al Gore for the six. Pax began walking then moseyed to Hill #6 aka Satan’s Hill.

    Hill #6 – Satan’s Hill. Saving the best for last, reminded me of dessert (think Icecream Sundae). Starting at the top we did 2 sets of 1/3 then 2/3 down (mosey) and up(sprint) Hill. Each trip down Satan’s Hill we did a combo of Americans then some American hammers. Sprint up. Combo of cherry pickers and monkey humpers at top.

    Mosey to stop sign of Otterdale and Sultree. Pax Lined up. Full Sprint back to parking lot.

    Five minutes left! Grab a coupon in the rock pile, circle of fire (curls 2x, lat raise 2x, skull crusher, shoulder press).

    Mosey back to circle. Time!

    Outro: Numbers/names. Gave thanks to the guys for putting up with my first Q. By the sweat and heaving breathing I think it was OK. I took us out in prayer.

    Prayers: 1) People impacted by Hurricane Ian. 2) Prayers for Miami’s Tua (rough hit in the Bengal and Miami game last night).

    Good work guys !

    -Heist