Author: Mouse Trap

  • Hot Potato Q Training

    Your Humble Correspondent (YHC) pulled up in the gloom and saw only one other car in the parking lot of Twin Team. Being the first time back to Twin Team after a COVID hiatus year (almost on the 2 year anniversary of my first post Apr 12, 2019), YHC was hoping for larger numbers, but it was a great opportunity to get to know a newer PAX (Crash Test Dummy).

    At 5:30, 2 PAX emerged from their vehicles and a hot potato was called, meaning CTD would get his first chance at leading (part of) a workout. Apparently other PAX have been encouraging him to consider signing up to Q, but this was probably not the day he was expecting to do it!

    Oh well, no better way to learn than by doing! As the more experienced PAX (though still in hate years, at 39 – until August), YHC took the hot potato first.

    THE THANG:

    Mousetrap Q1:

    Mosey to back of school for the disclaimer, and warm up:

    • SSHs, Russian soldiers, don quixotes, windmills

    Mosey to check for stragglers (there were none), then around to the playground for a “Mini Murph” (3 rounds):

    • Pull-ups x10, merkins x20, squats x30

    CTD Q1: (first ever!)

    Mosey to bus loop for “Bus loop of pain”/ “5 corners”? Does a loop have corners?

    • 5 stops around loop: 10 WW2s + 3 burpees at each stop (2 laps)

    Mousetrap Q2:

    YHC asked CTD if he liked sports/basketball – he said no, so as a joke, YHC decided to Mosey to basketball court for suicide “jump shots” to test his basketball skills.

    • Suicides across the basketball court stopping to “shoot” 3 jump shots (jump squats) at each distance: Free throw line, half court, opposite free throw line, baseline

    CTD Q2:

    Mosey back to the flag for parking space animal suicides:  bear crawl out / crab walk back (2nd, 4th, 6th line)

    Mousetrap Q3:

    2 Minutes of Mary:

    • Alabama prom dates x20
    • LBCs x20

    Circle of Trust (COT):

    • Numberama (2!)
    • Name-a-rama
    • Announce-a-rama
    • YHC closed us out in prayer

    NMS:

    It was a good beatdown, way better than YHC would have done if it was a solo workout! Thanks so much to Crash Test Dummy for posting this morning. Glad we could connect, and YHC was able to pass along a few tips about Qing and encourage CTD to continue posting and becoming a High Impact Man (HIM).

    See You In The Gloom! (SYITG) – MouseTrap

  • Kettle Beast

    Three strong men showed up for another off the books kettle bell workout at Midlo Middle on a Monday morning.

    Still being an unofficial AO, YHC coordinated and took the Q. Not having any terribly original ideas, YHC just looked at the most recent Circus Maximus BB and shamelessly copied the workout with some alterations.

    Here’s how it went down:

    Farmer’s carry to the front NW corner of the school.

    COP:

    • SSHs (to get things moving)
    • Jazzercise
    • Cherry Pickers
    • Helicopters

    The Thang: A Beast with Bells

    Using the front of the school (~100 yards), and stopping at 3 spots down and back for exercises. 6 of each exercise at each of the 6 spots (at the “25”,”50″,and “75”, and the “75”, “50”, and “25”), with the exercises adding up cumulatively with each round. Alternate around the worlds and lunges in between each spot (YHC audibled to only around the worlds after realizing that lunges were going to be too slow and painful, especially with all the goblet squats each round)

    Round 1: Goblet Squats
    Round 2: Goblet Squats, Halos
    Round 3: Goblet Squats, Halos, Lawnmower Pulls

    Pause the Beast to run a lap around the school Indigenous People run style, and a pretty fast pace!

    Round 4: Goblet Squats, Halos, Lawnmower Pulls, High Pulls

    We ran out of time for 6 full rounds with the cumulative exercises taking more time, but thankfully, had a few minutes to do a bit of Mary.

    Mary:

    • Boat/Canoe – several rounds at the Q’s call
    • Weighted American Hammers (IC x10)

    Farmer’s carry back to the flag

    COT:

    Numberama, Namearama

    Announcerama – Please keep YHC’s niece in your prayers as she’s struggling with depression.

    NMS:

    Thanks for showing up for another KB beat down. KB might stand for Killer Beast this morning! It was tough!

    Trying to get out of the parking lot was an adventure, as what seemed like half of the middle school student body and their parents were trying to squeeze into the parking lot.

    Per Rosie’s suggestion at No Toll, YHC plans to invite Johnsonville and White Deer to join us next week, as this might be a more convenient KB option for them to partake of.

    SYITG!

  • Sisyphus’s Bells

    3 brave SOJ warriors braved the gloom and showed up to Midlo Middle (known as Source of Truth on Wednesdays) ready to start the week with a challenge.

    YHC shared that reflecting on September’s Iron PAX Challenge reminded YHC of his weaknesses and need to be strengthened and sharpened through regularly doing hard things that push YHC beyond what feels possible. YHC shared a few encouraging verses to inspire and start the week right.

    “As iron sharpens iron, so one man sharpens another.” Proverbs 27:17

    “But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.” 2 Corinthians 12:9-10

    Farmer carry to the front of the school

    COP
    SSHs 
    Don Quixotes
    Helicopters
    Jazzercise
    Merkins
    LBCs

    Catch me if you can (around the school and down to the bottom of the hill)
    PAX #1 – double KB carry
    PAX #2 – farmers carry single KB
    PAX #3 – 10 burpees then catch up

    The Thang (Sisyphus’s Bells):

    Triple check #1:
    PAX #1: Walk up the hill while doing halos
    PAX #2:  Snatch and press (left and right)
    PAX #3: Goblet squats

    Mosey around the track for a lap to shake things out a bit before the next futile attempts at getting up the hill and back down with those KBs that were growing heavier by the minute.

    Triple check #2: 
    PAX #1: Walk up the hill while doing around the worlds
    PAX #2: Swings (left and right)
    PAX #3: Lawnmowers (left and right)

    Numberama
    Namearama
    Announcearama

    COT:

    Doozy took us out in prayer

    NMS:

    Thanks to Doozy and Tobit for posting for the first ever Mouse Trap KB Q, which was a very last-minute, spur of the moment kinda thing.

    YHC has been making road trips up to Circus (30 min drive!) to get some Kettle Bell beatdowns, but last week at Twin Team, when talking with Doozy, who is working through an injury and unable to do as much running as normal, YHC asked if there was interest in doing Kettle Bells in SOJ (possibly on a Monday as an alternative to River Run for PAX not interested in running, or who want to get stronger for other run days!)

    There wasn’t a lot of mumble chatter, as the PAX were focused on getting through the work and pushing themselves. Good work men!

    YHC would love to have a more regular KB option in SOJ. Any PAX who are interested in posting to a KB workout, please reach out. YHC is happy to Q Monday Off The Books KB workouts at Midlo Middle for a few weeks in a row if there’s even 1 other PAX interested. If a PAX is interested but doesn’t have a KB, let YHC know, and YHC can find one to borrow.

  • TwinTeam vs The Killer Bs (Iron Pax Week 1)

    YHC was up early to check the weather and field conditions and make sure everything was ready to go for SOJ PAX to take on the Iron PAX Challenge Week 1 Workout. Thankfully, RVA was mostly spared from the effects of Hurricane Dorian, as the field at “The Swamp” was uncharacteristically dry, with freshly painted lines (for the start of HS football season). In fact, the breeze was refreshing! Perfect conditions to take on some “Killer Bs”!

    For those who didn’t attend Wojo’s IronPAX Week 0 preview last week, the basic idea of the Iron PAX Challenge is an idea started by F3 Greenwood (in South Carolina) where ~3,000 PAX across F3 Nation are doing the same workout (once, or more per week) each week of September and measuring times and/or reps. Participating PAX can submit their scores and prove they are the most well-rounded and fit PAX in F3 Nation. After 4 workouts, Individual and Regional winners will be declared.

    The Thang:

    Mosey to the Swamp into the end zone

    Welcome and Disclaimer

    COP:

    • Don Quixotes (x10)
    • Helicopters (x10)
    • Imperial Walkers (x20)

    Brief intro to the Iron PAX Challenge (see above) and explanation of the week 1 workout.

    “The Killer Bs”
    5 rounds for time. 

    • Start at the goal line
    • Broad jump to the 10 yard line (make sure your last jump crosses the yard line)
    • At the 10 yard line, do:
      • 10 burpees
      • 10 ball dippers (5 on each leg)
      • 10 big boi sit-ups
    • After completing the sit-ups, broad jump across the 20 yard line and repeat the exercises.
    • After completing the sit-ups, broad jump across the 30 yard line and repeat the exercises.
    • After completing the exercises at the 30 yard line, bear crawl back to the goal line.

    Repeat 4 more times for a total of 5 rounds.

    Early finishers – Plank, pick up the 6, or do OYO exercises (PAX choice – anything that doesn’t start with a “B”).

    Times:

    Dr. Try Hard:  21:04
    Doozy:  24:01
    Mr. Roper:  27:00
    Wojo:  27:30
    Mouse Trap:  30:38
    Orange Crush:  31:59
    Loose Goose:  32:34
    Punxsutawney:  Not Recorded

    COT:

    Numberama (#8)
    Namearama
    Announcearama:

    • Keep BRR guys in your prayers as they are running Friday/Saturday.
    • Keep OC’s 2.0 in prayers as he continues to heal and recover
    • DTH Poker Night Sat 9/7 – See Pre-blast for details. Contact DTH for address.
    • F3 RVA Retreat September 21 and 22. Corn Hole Teams due Sept 9. See the Pre Blast for for details.

    DTH took us out in prayer.

    NMS:

    Major props to DTH and Doozy for some incredible times today. YHC wondered if they were being chased by some literal Killer Bees, with how fast they were going!

    Strong work by all the PAX to finish. Especially proud of Punxsutawney for posting again (after his FNG workout at Convergence Monday) and taking on the challenge today! Great work, men! Remember, there will always be someone faster than you, and it’s still you vs. you. Let’s continue to encourage each other and pick up the 6, even while we do our best and compete.

    There was very little mumble chatter during the workout as many PAX were pushing their limits and focused on that other important “B” – Breathing! The wind was blowing a bit, and YHC may or may not have lost his balance and tripped backwards a few steps while doing Imperial Walkers in the COP. Not sure the PAX noticed, or they were just too kind, but YHC would have expected more jeers and laughs at this. If Wilson had been in attendance, that certainly would not have gone unnoticed.

    YHC thanks the PAX for their patience on technical difficulties with unlocking the iPhone to capture finish times. Still working out the kinks on this whole timing thing.

    YHC will register and submit times for all PAX in attendance. YHC will also provide updates on the leaderboard each week.

    All PAX are encouraged to come back to Week 2 at Twin Team (or The Creek), even if you couldn’t make it for Week 1. There’s more fun in store, and each workout is slightly different, to challenge the PAX in new ways.

    Week 2 Sneak peek: Week 2 will include coupons (38lb cinder blocks). Wojo has the Q at Twin Team next week. Wojo, please let us know if you need hard commits in advance, or help coordinating acquisition of said coupons, and ensuring that there are enough for each PAX.

    It’s an honor to lead you. See you in the gloom!


  • Coming in Hot (Potato)

    8 SOJ faithful gathered in the gloom at the Source of Truth to test themselves once again physically and mentally.

    As YHC was coming in hot to the parking lot of SOT and hopped out of the car just in time to join the PAX as they started to mosey to the front of the school, and had clearly not checked the Q sheet in advance, YHC had no idea what was in store.

    Quickly, Bullsye grabbed the Q, welcomed everyone to SOT, and announced that it would be a hot potato, “so be ready!”  I’m not sure YHC was ready, and contemplated whether staying in the fartsack might have been preferable.

    Possibly as a reward for arriving at the last possible moment, or for his malodorous odoriferousness (see NMS for more on this), YHC was left holding the hot potato at the end, so will do his best to document the epic beatdown of a HP we were gifted with this morning.

    Bullseye Q:

    Mosey to front of school

    COP:

    • Don Quixotes
    • Helicopters
    • SSHs
    • Merkins
    • Something else?

    Mosey around side and down the hill

    Wall sits

    Partner work on the hill (on the road):

    Rounds 1&2 (catch me if you can):  Partner 1 exercises in place while Partner 2 makes his way up the hill slowly, then runs to the other partner, then switch until both reach the top

    Round 1: Partner 1- 15 merkins, Partner 2 – Backwards run up hill

    Round 2:  Partner 1 – 30 squats, Partner 2 – Crawl Bear up hill

    Round 3: mixed it up:  Partner Partner 1 (alternate squats/merkins, PAX choice) until Partner 2 returns from sprint to top of hill and back

    Slow, good form merkins (x10) – somewhere in there

    Tobit Q:

    Mosey into the stadium, to the bottom of the hill

    11’s on the grassy hill: merkins at the bottom, jump squats at the top

    POG Q:

    1 lap around the track stopping at 5 light poles for exercises:

    Light pole 1:  Merkins (x10)

    Light pole 2:  Jump squats (x10)

    Light pole 3:  WWII (x10)

    Light pole 4:  WWII (x10)

    Light pole 5:  Broad jump burpees (x10)

    Mouse Trap Q:

    11’s by the bleacher: dips on bleachers, pole smokers

    Indigenous people run around track 1 lap and up hill

    Jailbreak to the flag

    1 minute left so 5 burpees were called so the PAX would get their money’s worth

    COT:

    Counterama (#8)

    Namearama

    Announcearama:

    • Convergence @Timberwolf on Labor Day
    • Doozy has a job interview today – keep him in your prayers – you got this, brother!

    Doozy took us out in prayer

    NMS:

    YHC was comin’ in hot because YHC was VERY close to fartsacking this morning.  Thankfully YHC escaped the fartsack, but unfortunately for the PAX, YHC brought the fart sack along to SOT, as there may have been a few spots in the workout where the PAX was gifted with a ripe one and encouraged to move along quickly or accept the foul consequences!

    It was an honor to be in the gloom with you men this morning.  Keep posting!

  • The Mouse Trap Time Machine

    On a whim, YHC grabbed Twin Team on the Q sheet just a few days earlier (inspired by the Nancy Lopez VQ this week), and put together a very personal VQ that was sure to be memorable.  YHC rolled into the AO 10 minutes early (or maybe at 4:30am according to Rosie, since there’s never good sleep before a VQ), with plenty of time to greet the PAX.

    A total of 16 time-travelling titans showed up in the gloom to hop into the Mouse Trap Time Machine this morning for few glimpses into YHC’s life journey and a good beat down along the way.  This is how it went down:

    Mosey to the blacktop behind the school

    COP:

    • Don Quixotes (x10) – YHC’s Dad was an English teacher
    • Arm Circles (10 little, 5 big) + Reverso  – YHC’s Mom was a Math teacher
    • Hillbillies (x20) – YHC’s family roots are in Georgia and Tennessee

    Mosey across the Baseball field, stop in left field

    THANG #1:  Story: YHC’s grandfather (who passed away 13 years ago, just before YHC’s wedding) was a chemical engineer that built bombs for WWII in Oak Ridge, TN.

    Exercise: 

    • WWIIs (x13)

    Mosey to the front entrance of the stadium

    THANG #2:  Story: YHC’s other grandfather built houses in his retirement, and one special one that he built (and lived in) was 18-sided, on Lake Gaston in NC, where YHC spent many summers jumping off the dock and boathouse and swimming in the lake.

    Exercise: 

    • Carolina Dry Docks (x18) 

    Mosey into the Stadium to the closest end zone

    THANG #3: Story: YHC is from Maryland, and Marylanders love summertime crab feasts.  This was not a crab feast but a crab “beast”. YHC also instructed the PAX that although “hammers” would be used throughout this exercise, for correct MD crab eating form, hammers should only be used for eating the crab legs, and only if absolutely necessary.

    Exercise:  “The Crab Beast”

    • Crab walk the length of the field and back
    • Stop at the 25, 50, 25 yard lines and doing 6×6 American Hammers at each of the 6 spots for a total of 6 x 6 x 6 = 216

    Line up on the goal line

    THANG #4: Story:  After college, YHC did two, 1-year Stints on mission (North Africa, Florida). YHC shared about his mission to share the Gospel of Jesus Christ with college students: that the perfect son of God died for sinners like YHC, and that whoever believes in Him will have eternal life.

    Exercise:  “Mission Sprints”

    • Sprint the length of the field, jog back with hallelujah hands (x2)
    • Al Gore with cross & praying hands for the 6

    Circle Up in the End Zone

    THANG #5:  Story: YHC attended Virginia Tech for undergrad and became a big football fan.  Between 3rd and 4th quarter at VT football games, the tuba section comes onto the field (in the end zone) and plays (and dances) the Hokie Pokey.  

    Exercise: “The Hokie Plankey”

    • Starting from plank position
    • You put your right arm in (right arm high) 
    • You put your right arm out (reach right arm through, under chest)
    • You put your right arm in (right arm high), and you shake it all about
    • You do the “Hokie Plankey” and you turn yourself around (rotate 360 degrees in plank position)
    • That’s what it’s all about!  (clap merkin to finish the verse)
    • Repeat with left arm, right leg, left leg

    Mosey towards bleachers, stopping on the track

    THANG #6:  Story: YHC found love – “she stopped me in my tracks!” – and got married

    Exercise:

    • 1 diamond merkin – for the ring on her finger

    THANG #7:  Story: YHC moved to Chesterfield County (twice!), and started a family (4 kids!)

    Exercise:

    • PAX partnered up
    • One PAX runs the bleachers while the other PAX does exercises (x6)
    • 2 rounds of Box cutters (2 moves)
    • 4 rounds of Little Baby Crunches (4 kids)

    Mosey out of the stadium

    THANG #8:  Story: YHC built a house and moved to Powhatan

    Exercise: “Powhatan Indian Runs”

    • Indigenous people run back to the flag
    • Building number of merkins each turn. (PAX in the back does 1 merkin, runs to the front, and adds another merkin each turn)

    COT:

    Counterama (16 for the VQ!)
    Namearama
    Announcearama (see comments) 

    YHC shared how joining F3 (since first post on April 12, 2019 at Twin Team) has been life-changing, more than just in the area of fitness, but also in the spiritual life.

    YHC shared 1 Timothy 4:7-8 “Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” and encouraged the PAX to not only pursue fitness but also care for their souls by pursuing a right relationship with their Creator. 

    YHC took us out in prayer

    NMS:

    It was an honor to lead you men for the first time.  From the beginning, the Q-drenaline was flowing, and it was a great morning in the gloom with 15 of my brothers! (One more fun fact, YHC has 2 sisters, but no brothers – you all are my brothers!)

    “Time Machine” – Rosie was clearly disappointed there wasn’t a hot tub involved.  Maybe YHC will deliver a hot tub in a future Q. (stay tuned)

    “Crab Beast” – After already doing 2 “Beast” workouts this week, 1 at NoToll (Marmaduke) and 1 at SOT (Lab Rat), and after YHC wondered aloud during the SOT workout “what happens if you do a beast 6 days in a row?” (extra evil 6-6-6-6), YHC decided a Beast was needed for the VQ.  If the pain experienced by the PAX in the Crab Beast was any indicator, YHC doesn’t want to find out what happens if you do even more Beasts in the same week. (even if Lab Rat seemed excited about the idea)

    “Hokie Plankey” – While originally planned to happen in “chronological” order, YHC called an audible to do this after the sprints, as the crab walks might have shredded the PAX’s shoulders already.  Also, it was surprisingly difficult to call (sing) while performing the exercises. Likely, the PAX thought YHC was a little ridiculous for this exercise, but YHC was happy to be embarrassed for the sake of a very memorable exercise and showing some Hokie spirit with football season approaching quickly at the end of the month!

    “Powhatan Indian Runs” – YHC was a little sad there wasn’t more time and the PAX only got to 2 merkins.  YHC wanted a longer run with more merkins. Also, YHC overheard some good mumblechatter during the run, something about building a lopsided, sideways house.  YHC wondered if the instructions were unclear (maybe some of the PAX thought that the number of merkins increased with each PAX – in that case the PAX at the end of the line would have to do 16 merkins!)  – too bad YHC didn’t think of that sooner! Regardless, the PAX figured it out and pushed hard to the finish. (right on time!)

    Thanks to Loose Goose for the help while preparing for the VQ and tips on counting right!  

    Thanks to Lab Rat for bringing and offering the Shovel Flag!

    Thanks to all the PAX for your support and for posting in the gloom, and putting in some work!

    Looking forward to getting back on the Q sheet soon!

    See you in the gloom!