The Queen

AO: The Colosseum

When: 03/01/2021


Number of Pax: 19

Pax Names: 1040EZ, Alexa, Binford, Bob Villa, Bone Spur, Bunny Hill, Cyclone, Dilly Dilly, Fish Sticks, Gopher, Hanger, Happy Camper, Heifer, Jellystone, Nickelback, Pawn Star, Ron Swanson, Toby, Tourniquet,

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly

The BackBlast:

The weekend was a teaser with the 50 degree weather b/c Mother Nature reminded us quickly who is in charge with the 18 degree temp with wind chill.   The PAX quickly got warmed up though & we got to work.  Today was about staying together & pushing your speeds with some interval work.  All men pushed hard with the last 2 rotations men pushing themselves to their maximum capacity!


Warm O Rama: (5 mins)

  • SSH ICx25
  • Mosey for 0.5 miles stopping every .15 miles
  • Stop 1: Good Morning ICx15
  • Stop 2: Abe Vigodas ICx15


Thang #1:  100 Seconds

  • 4 distances set up based on mile times; each PAX runs out & back with goal of getting back in 100 seconds
    • .25 mile 7 to 8 min mile pace
    • .21 mile 8 to 9 min mile pace
    • .18 mile 9 to 10 min mile pace
    • .15 mile 12 min or higher mile pace
  • Between each lap there will be either 10 tempo squats (odd laps) or 10 tempo lunges (even laps)

Thang #2:  Shake Out the Legs

  • 5 min mosey around the parking lot at your own pace


Mary: (5 mins)

  • Hundreds (25) IC
  • Monkey Crunches (20) IC
  • Outlaw (10 each side) IC
  • American Hammers (10) IC



  • In Q-Source right now we are talking about the Royalty Race. Which is all about The King (your fitness), The Queen (your diet), & The Jester (your vices/temptations).  Men I am sad to say that my Queen kicked my butt this past week.  I started spiraling Thursday with a dinner out to BWW’s, that lead to an all day drinking affair on Saturday, & a painful Sunday morning filled with doughnuts.  Now for me this spiral can get out of control quickly.  In the past this pattern has a tendency to continue b/c over indulgence is my Jester.  Most Sunday’s I would have felt sorry for myself & continued to spiral.  Then about 9:24 AM Shooter McGavin posted something in our 70 day challenge channel that some of you are a part of.  It was that simple message that snapped me out of my funk & said I am not going down that path today.  I dragged my sorry ass up off the couch went & rucked 1.5 miles, went to the grocery store, got active on slack yesterday afternoon, & did not waste the day or let the past 3 days make me forget about the positive habits I built over the last 8 weeks.  Men I urge you to continue to hold each other accountable.  You never know when I little message, a small gesture, or a quick thanks can pick someone up.  AYE!
  • Lord thank you for this opportunity to be in this moment today with these men. We have felt you call us to this group of men to change our lives.  We feel you calling for us to embrace this change to be better men.  Lord we know more importantly now more than ever in this world today you are calling for us to be your leaders & to be the CHANGE for others.   Watch over us, those that were spoken aloud, & for those that are in our hearts.  In your name we pray.  AMEN