. . . Our First Beatdown On Our Own

April 7, 2018

Count: 9

Q: Sweater Vest, Longboard, and Spätzle

PAX:  Spätzle, Sweater Vest, Dial Up, Longboard, Checkmate (fng Jon Hersam), Anvil (fng Scott Wiley), Goodell (visiting from North Carolina), Two Step, and Globe Trotter

This reminded me of the first time my parents left my brother and me alone at home without adult supervision …  Three A Type personalities, who didn’t want to be outdone by the others, agreed to share the Q.  Looking back, we probably should have had 911 on speed dial …

It went something like this:

Sweater Vest @ Q:

It was a beautiful morning in Phoenix, Arizona.  After a brief welcome and disclaimer, we began with a short mosey around the beautiful park to a big open area with plenty of shade to hide the bright sun.  All in cadence.


  • Side straddle hops x15
  • Imperial Walkers x15
  • Copperhead Squats x15
  • Windmills x15
  • Merkins x10
  • Peter Parker 15x
  • Freddie Mercury x15

After getting our bodies lose and a little sweat on our brow, we mosied to the other side of the park for some partner work.  Partner #1 did an exercise while Partner #2 ran to the top of the Hill and back.

Exercises included:

  • Merkins x50
  • Freddie Mercury x50
  • Squats x50
  • Burpees x50
  • Plankorama – until everyone came in

Sweater Vest ended his portion of the Q with an Arc Loader up the hill.

Exercises included:

  • Bear crawl
  • Crab walk
  • Inch worm
  • Dragon walk

Longboard @ Q:

Longboard took over the 2nd 20 minutes of the Q.  Several participants observed that he had been pacing himself so far, which is completely out of character.  The PAX quickly found out why ….

Longboard led the PAX on a short mosey to the semi-circle and cement benches.

Exercises included:

  • Bulgarian split squats x15
  • Derkins x10
  • Bulgarian split squats x15
  • Derkins x10
  • Copperhead Squats x15
  • Carolina dry-docks x10
  • Copperhead Squats x15
  • Carolina dry-docks x10

Spätzle was glad to be finished with the THANG so early in the workout until . . .

After a brief countdown, Longboard led the PAX on short mosey back to the Hill and announced that we were going to do 11s up and over the Hill. . . to Spätzle’s surprise this was THE THANNGGG.  As Longboard explained that everyone would start with 1 Turkish Get Ups on the north side of the Hill and 10 Split Jumps on the south side … and we would continue doing this until we got to 10 Turkish Get Ups on the north side and 1 Split ump on the south side.

Couple of observations from the cheap seats:

  • None of us liked the Turkish
  • Longboard was NO longer a fan favorite of the PAX
  • Several participants almost spilled merlot
  • Dial-up was dialed in and didn’t want to stop. But worst of all, we still had 15 (Longboard ran 5 minutes over his allotted time) minutes of Spätzle to look forward to …

Spätzle @ Q:

Spätzle led the final 15 minutes of the Q.  With a smile on his face, and about a hundred thorny “bur-clovers” (yes, I had to look that up) stuck to the back of his shirt, Spätzle led the PAX on a mosey back to the semi-circle and cement benches to close it out with 15 minutes of Mary and some solid mumble chatter.

Exercises included:

  • Dips x15
  • Derkins x10
  • LBC x10
  • Freddie Mercury x15
  • Peter Parker x15
  • Heels to Heaven x10
  • Planking Regular/One Arm/One-Leg/One-Arm-One-Leg . . . Repeato other side
  • Russian Twist x15
  • Superman / Banana xTerrible
  • WW2 Sit-ups x10
  • Plank jacks x15

There were a lot of avenues we could have gone down with FNG Jon Hersam, but we decided to be nice.  He enjoys playing checkers, so Checkmate was a reasonable name.

With a last name of Wiley, Anvil was an obvious choice.  Anvil was the Road Runner who always crushed Wile E. Coyote.

Two-Step didn’t slow down one pace, obviously getting pumped for his dance lessons later in the day.   Globetrotter furiously grinded through the workout that the 3 Q’s obviously didn’t coordinate to provide recover time for the PAX.

We had a pleasant surprise with F3 vet Goodell posting.  He was out here on business and found us on Twitter!!!  Not only did he offer some great insights throughout the workout, but he had an impactful story for the COT.

Finally, we gave an F3 name to our AO – Arcardia park will now be affectionately called The Furnace.  We also agreed to post an hour earlier on Saturdays (now 6 AM) to beat the heat!  Stay tuned on the Slack channel and Twitter


Yours in Fitness, Fellowship, and Faith

Sweater Vest, Longboard, and Spätzle

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