December 30th, 2018 By Exit54

Nine men at the Railyard for the 6th and final day of Exit’s Iron Q Week…

WARM-UP:

Mosey to the lower lot, COP:

• Disclaimer
• SSH x 20 (IC)
• Windmills x 15 (IC)
• IST x 20 (IC)
• Mountain Climbers x 20 (IC)

Mosey to the pull-up bars

THE THANG:

Partner up, one partner does 10 pull-ups while the other does 20 Merkens.  Alternate until each partner does three sets of each.

Mosey across the pond to the shelter (Bonus points if you do like the Q did, and run around to the gravel lot rather than straight thru the mud – most of you got this right).

• Partner 1 does Burpees under the shelter, Partner 2 runs lap around the pond.  Then switch.
• REPEATO swapping out Burpees for alternating Bench Dips / Decline Merkens

Mosey down Railroad Ave til we find a dry spot.  Form a circle, Circle Merkens for a few minutes.  Then REPEATO with Circle Supermans.

Mosey back to the shelter:

• Partner 1 does step-ups while Partner 2 runs lap around the pond.  Then switch.
• REPEATO with alternating bench flys / LBCs

Mosey up to the main lot, circle up – Jack Webbs (climb the ladder from 1 Merken / 2 Air Presses to 9 / 18).

Mosey to a dry spot in the turnaround circle for Mary

MARY: 

• LBCs x 20 (IC)
• Freddie Mercs x 20 (IC)
• In-and-Outs w/ Hold for 2 Minutes
• Homer to Marge, mixing in Hello Dollys and Rosalitas – this went on for several minutes, I went full @Chaos and threw the kitchen sink at them, miserable way to wrap up IQ Week
• Squirm x 10 (IC – @TeenSpirit audible)
• Mason Twists x 20 (IC – @Gapper audible)

ANNOUNCEMENTS:

• The New Year’s Day (Tuesday) workout will be moved to 0700 start.  Sounds like @Wexler will Q it at the Railyard, and we will play football.  Look for more details forthcoming.
• The Gremlin is 1/19 at the University.  Sign-up ASAP, preblast here.
• Speaking of the Gremlin, there’s a pre-run at the University this coming Monday.  Launch time TBA, see @Wexler for details.
• MECA Winter Party is 1/26, preblast here.

MOLESKINE:

Kind of a weird morning for a workout – as most of you know, there a shooting at Harrisburg Park on Friday night.  News reports haven’t released a lot of details yet, but the scene of the crime was directly in our parking area.  That’s about all to be said about it until we know more.

As for the rest of the morning, the overnight rain stopped but it left behind some very wet conditions for us to navigate.  If you were on a paved surface, it was merely wet (see Gapper’s complete lack of traction doing Mountain Climbers)…everywhere else was mud and/or standing water.  Your Q wasn’t going to let some sub-optimal conditions limit our activities though – we covered a ton of ground and everyone came back to their cars with some of the terrain still on them.  @Dick Tracy probably got it the worst when he attempted a shortcut to the shelter and stepped shin-deep into the mud.  This happened around 0720, I’ll give the man kudos for toughing out the rest of the workout with soaked feet but zero complaints.  Plenty of discussion on tv streaming services today, apparently Birdbox is the thing to watch right now on Netflix.  Also @Teen Spirit gave us the play-by-play of his recent marriage proposal – and a pretty elaborate process it was.  He also said they’ll hold off on tying the knot until 2019 because they ‘did the math’ and there were no financial advantages to doing it now.  @Tupperware’s response: ‘you needed math to tell you that?’

Sixth and final installment from The Six Rules of Success: Don’t be Complacent.  This is the opposite of yesterday’s lesson about greed.  Complacency is being too satisfied with your accomplishments, so that you don’t keep working to improve.  This can be a detriment to your career and/or schooling, as you’ll fall behind your harder-working peers.  Complacency can also affect your marriage and/or family, leading to apathy and indifference with your loved ones.  As we like to say in F3: Leave no man behind but leave no man where you found him.  This goes for ourselves as well.  Your success is dependent on always moving forward.  Do what’s necessary to motivate yourself and, when you need assistance to keep progressing, remember that’s what your F3 brothers are here for.

Thanks again to everyone who posted this week.  It was a true challenge to Q workouts on six consecutive days, but it was absolutely worthwhile.  My advice would be to find a week where your work requirements aren’t excessive, and give it a go yourself.  You’ll be a better PAX member as a result.  Signing off –

/Exit 54

Harrisburg, The Rail Yard

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