It’s been a while since I last had the Q so when Cowtipper sent me a text about it I replied right away and jumped on it. Stepping up and leading people doesn’t intimidate me at all, I’ve been doing that in various settings for years. What does intimidate me is the idea of letting down my fellow pax with a mediocre workout that feels like a waste of time.
That’s why I always choose AMRAP – As Many Reps As Possible with an interval timer. This allows everyone to push as hard as each individual can. The old “if you can’t do it, don’t Q it” only comes into play with participation – because I’m not saying you have to do 40 merkins without stopping – I’m just saying “do as many as you can”.
It’s every man for himself.
Slow count weed pickers, SSH, LBACs, and tempo squats.
We gathered in one of the grassy areas out in the middle of the SSCC parking lot and gathered up in circle. My black Ford F150 was parked out there for some reason that would soon be revealed. I explained the concept of AMRAP and how the timer would work. My iPhone Interval app had the timer set for 45 seconds High Intensity (AMRAP exercise) and 15 seconds Low Intensity. (recover and get in position for next exercise).
We would do three rounds of five exercises, with the timer running non-stop through the five-minute round. 3 Rounds of Five Exercises with 1:00 minute in between each of the 3 rounds was 18 minutes, so I thought we’d have enough time to maybe complete the whole thing twice if we hustled.
Taking turns on each interval, one PAX would be dismissed from that particular exercise to do box jumps, climbs, or whatever they could to into the back of my truck, through the bed and tap the cab, jump out of the truck, and repeat AMRAP until that interval was over. Hence the sandy truck bed and lots of sandy hand prints all over the top of the cab of my truck.
ROUND 1 OF AMRAAP:
* BIG BOY SITUPS
* BICEP CURLS
* FLUTTER KICKS
ROUND 2 OF AMRAAP:
* AMERICAN HAMMERS
* TRICEP EXTENSIONS
* SQUATS (add JUMP SQUAT)
* WONDER BRAS
ROUND 3 OF AMRAAP:
* OVERHEAD PRESS
* BENCH DIPS OR TRICEP EXTENSIONS
* MOUNTAIN CLIMBERS
* BENT OVER ROWS
REPEAT ALL THREE ROUNDS
End with Count, Name, COT, Announcements & Prayers.
- I learned that no matter how many times I repeat and call out the exercises for each round, by the time 45 seconds is over, I’ve forgotten what’s next.
- Loveseat was a baller and actually did box jumps from the ground onto the tailgate. If someone else did it, you should claim credit on Slack because that’s intense.
- Loveseat also realized that as silly as they may sound, Wonderbras with weights ain’t easy.
- I was going to cut Round 3 short the 2nd time through because we were out of time. Milkbone wasn’t having any of that, since he didn’t have any 707 commitments and said we should finish. No pax disagreed (out loud) so we complete all 3 rounds twice.
- My left side is looser, and after defaulting to jumping with my left leg up I started feeling like I’d been slinging bowling balls all day, so tried to force myself to jump into the back of the truck with my right leg up. It felt like a different body. Super tight, and had to use my hands every time. Amazing how two sides of our bodies can be so different in strength and/or tightness.
- Blackberry attracted the horseflies.
- There was an overall lack of general mumblechatter with the exception of the repeated comment “that is the longest 45 seconds ever”.
- 15 seconds to recover and take position is faster than two rabbits …
In conclusion, thanks to those who were willing to wake up and take a risk on my workout. More than anything, thanks for a great organization and fraternity of brotherhood that has given me community, accountability, and a place of belonging at a crucial period in my life.
Until the next time!
Fred McKinnon, 48, Fidget Spinner