Date: March 23, 2024

Weather: Drizzle to light rain, 52 degrees, 8 mph wind

Pax (8): Matlock, Bodett (War Baby), Sir Isaac, Stretch, Xerox, Everest (War Daddy), Ozone, Wojo (QIC)

It’s always fun to Q the #Mothership, but with the torrential rain overnight and through the gloom, I knew the hill heavy workout I had been planning was not going to be possible. AND as only 2 PAX showed up 2 weeks ago in the pouring rain, your Q decided to run back a fun #snotwaggle with a few exercise and toy modifications from Sacked’s Q in January.

Set up took a while, so special assistant and Chief Coupon provider Matlock and I showed up at a #DREDDApproved 6:59:55 to plant the shovel flag and welcome 5 other Pax who were standing around wondering if they were going to have a Q. Welcome, F3 Mission Statement and disclaimer were quickly dispensed and we began our mosey from the flag to the Lewis Rec Center Patio.


  • Side Straddle Hop X 15 IC
  • Imperial Walkers x 15 IC
  • Sun Gods x 15 IC both directions
  • Willie Mays Hays X 15 IC
  • String Rippers X 12 IC
  • Don Quixote (Abe Vigoda Style) X 12 IC
  • Michael Phelps X 12 IC

Mosey from the patio around the rec center to the back shelter overlooking the baseball field. Oh, and as there was a lonely weighted bar leaning invitingly at the corner of the patio, YHC grabbed it and took that to the patio as more toys = more fun for everyone.


The thang  today was a reprise of Sacked’s Clock Station January workout. But instead of the Orange Bucket, YHC introduced the Blue #DoItRight bucket to mark the center EC rep station. YHC also incorporated some special toys from #MatlocksGarage to change things up.

About this time Bodett showed up to the shelter with his sandbag.

Each PAX member picked a starting station and moved clockwise after each set (except for Stretch). 12 O’clock was the initial trigger station and the opening count was 20 for Round 1, 15 for Round 2, and 10 for the lightning round. As we only had 8 PAX, we took turns being the Trigger so we could all ‘enjoy’ each station. At anytime a Pax member could waive their next station and choose to take on the Get Some #DoItRight bucket exercises. Special Note: if you went to the middle to #GetSome you had to stay there for both exercises before moving rejoining the circle.

After each round, we ran a lap around the parking lot as the rain had (mostly) stopped.

  • 12 O’clock:  WW1 Sit-ups
  • 1 O’clock:  Merkins
  • 2 O’clock:  Box Jumps or Step Ups
  • 3 O’clock:  Low Slow Flutters w/ 30# weight plate
  • 4 O’clock:  Kettle Bell Swings (35#)
  • 5 O’clock:  Bobby Hurley’s, modified later to add other 20# slamball
  • 6 O’clock:  WWII Sit-ups
  • 7 O’clock:  Overhead Press with Sandbag (30# or 35#)
  • 8 O’clock:  Weight Vest Squats (20#)
  • 9 O’clock:  Curls (20# or 15# dumbbells)
  • 10 O’clock:  Thor’s Hammer
  • 11 O’clock:  Ground to OH Slamball Slams (20#)
  • #GetSome Station – #DoItRight Bucket
    • Sandbag Burpees
    • Weighted Bar and balance pad

People’s Mary

  • Freddie Mercuries X 12 IC (Stretch)
  • 1 Legged Prom Date X 5 IC each leg (Matlock)
  • American Hammer x 15 IC (Wojo)

We moseyed back to the flag to Name-o-rama & COT.

YHC took us out in shield lock formation


  • Stretch needs help today at noon to take apart & move risers at Christ Methodist Church (410 N. Holden Road). Meet at main church entrance (at steeple) at noon. Should take 30 minutes MAX. Many hands make short work!
  • Coffeeteria at Bruegger’s this morning.


  • TClaps to Matlock for providing all the toys in his garage and for meeting me early for set up. He also served as your DJ this morning, although next time we want to hear more that The Cars’ first album! TClaps also to Stretch and Bodett for bringing their sandbags to the party. Again, more toys = more fun!
  • I saw you, Everest, jumping in to the #GetSome Station two times this morning. Good work, brother. Way to push yourself!
  • Matlock introduced us to the 1 Legged Prom Date exercise today. Perhaps there is more to this story…
  • Xerox, appreciate your work AND your mumblechatter. I saw you showing off your hops and touching the ceiling during your Bobby Hurley’s
  • Bodett is going be adding an NC State/DJ Burns exercise to the #Exicon. Were not quite sure what that will be yet, but he’s on it. TClaps to you for sharing your positive update this morning.
  • Good to connect with Bunny Slope and Jitterbug at Coffeeteria. 9 total today at Brueggers.

Always an honor and privilege to Q.

– Wojo