Saturday, Sept. 4 | Dragons Lair | Gretna City Park | 66 degrees

PAX (15): Khakis (Respect), Lemon Law, Speed Square, Unicycle, Tater Tot, Cradle, Golden Pike, Mr. Miyagi, Crab Cakes, Tonight Show, Cobra Kai (Hate, Hate), Lincoln Logs (Respect, Respect), Rancid, Lite Brite, Sparty

QIC: Sparty

YHC was excited for the morning as my alarm went off at 4:30am sharp. I jumped out of bed ready to lead the men at the Dragon’s Lair. It was an honor to have even been asked to Q there and I was hoping to deliver a worthy beatdown for the men on this beautiful morning. As we discuss often times in Q-Source, the importance of Preparation motivated me to get out to Gretna early to make sure I could execute my plan. Since it’s a solid half-hour drive from the cozy Bryn Mawr neighborhood, I had to get up and at ‘em early. I pulled up at 5:20am and notice a truck parked there already where the shovel flags post each week. While YHC was slightly confused, I made my way over to the high school, but drove slowly as I wanted to take in everything to see what popped out to me. I arrived at the practice football field that had the plushest grass my feet had ever stepped on. I put out 4 cones, 2 lights, and Weinki’s. The lights were standing and lighting the darkness of the morning. As I made my way back to the basketball court, I couldn’t help but notice that our man Speed Square was working on jumper. This man does not pass on an opportunity to get better when he has the opportunity. After parking, I noticed a few small berms that looked appetizing and encouraged me to call an audible on the Pre-Thang plan.

More PAX started to arrive and there was nice subtle mumbelchatter flowing through the morning. My first surprise was to see our man Crab Cakes made it out. He had a heavy heart and knew deep down where he needed to be this morning (love you brother). The next one was our man Rancid in town from Chicago. It’s always a great day when you see this man’s beautiful smile! Then I noticed a car pull up that I was very accustomed to seeing and I said out loud for everyone to hear, “Is that Tater?!?” As he walked up with our man Khakis, he had a huge grin on his face and I knew immediately that this HIM man showed up today to be there for Crab Cakes. How awesome is that! As I embraced him with a solid hug, I noticed immediately that this man was very sweaty. Turns out, these two men representing as Rockbrook’s best were over at the middle school knocking out Week 0 of IPC. Nice work men. 6:00am came and it was time to welcome the men properly. After a warm and genuine F3 opening, we took the shortest of mosey’s to the tennis court for Warm-a-rama.


  • SSH 20 IC
  • Cherry Pickers 20 IC
  • Sun Gods – 10 F/10 R IC
  • Tappy Taps 20 IC
  • Tater Taps 20 IC
  • Small Ones for 30 seconds
  • ATMs – 15 Alternating Shoulder Taps IC, 10 Tempo Merkins, 10 Merkins

If you’ve been to a Sparty beatdown, you’ll know that Warm-a-rama can sometimes last 5 seconds. But today was different. We were going to get the men and their bodies ready to go. Mumblechatter was solid and there was a good Saturday mood to the morning. At the conclusion of Warm-a-rama, YHC was now going to introduce the PAX to what Tonight Show is now calling the “Sparty Special.” While this Pre-Thang was first introduced at the Berm in a Pop-up before the launch, it’s happened on a couple other occasions, but none were as savage as at the Sanitarium on Jan. 12 (Birthday Q, thank you Knobs).


  • Sparty Special (4-6 Minute Tabata)
    • 20 second Bernie Sanders
    • 10 second Monkey Humpers

Tonight Shows reaction was very similar to my man Patton (Respect) and Knobs the first time they did it. Such a simple workout and no matter the size of the hill, it will crush your quads. I later realized that this probably wasn’t the best thing for myself as I knew what awaited me the following morning and running 21 miles on torn quads was not a great idea. Upon conclusion of the Pre-Thang, and plenty of cuss words, we made our way over to the high school with a smooth little mosey. As we arrived, I noticed that one of my lights had fallen and closed. There was very little to no wind. Did someone walk by and close it…..? So weird! I then went into explaining The Thang, which was an alternative version of a 2-man Grinder.

The Thang:

  • Partners would split up exercises and running between the lights while they traded off completing the accumulative exercises until the required number of reps was done. After each “set” was complete, the pair would run around the 4 cones and return to the light to start the next “set”
  • Exercises
    • Set 1
      • 100 Burpees
      • 150 Mountain Climbers
      • 200 Bobby Hurley’s
    • Set 2
      • 100 Merkins
      • 150 Cherry Pickers
      • 200 Overhead claps
    • Set 3
      • 100 Big Boy sit ups
      • 150 American Hammers IC
      • 200 LBCs IC

At 6:45am, YHC knew we had a decent mosey back and plenty of information to share, so we made our way back to the shovel flags. I had the pleasure of running with Khakis (Respect) and hearing about his awesome plans for the day/weekend. As we all got back, I asked the men to get on their 6 for some Mary.


  • Heal Touches 15 IC (for Slow Pitch)
  • Dying Cockroaches 15 IC (for Scrapper)
  • American Hammers Rancid Style (well, for Rancid of course)
    • We had counting in English, French (thank you Unicycle), and Spanish (thank you Mr. Miyagi). Learned that this was Flava at the Lair!

Name-a-rama: As I said we were going to start with our man Khakis, Tater immediately yelled out “Respect” which then resulted in daggers which did not break the man’s concentration for his name (Respect). Speed Square tripped up on his age. Unicycle gave us some nice humor. Lincoln Logs got double respect and “honor”??? I think I missed a memo. Lite Brite continues to briten the morning. YHC tried to be funny.

Announcements: IPC is going on for the next 4 weeks. Continue to follow communication on the details as things progress. Queenservice just wrapped up, and shout out to everyone who participated. Valas…..Sept. 19 we will have the opportunity to go to Valas with our families thanks to Crab Cakes and his family!

Prayers: Special prayers today for our man Crab Cakes who we know has a heavy heart!

COT: A couple weeks ago, I shared in my COT that I had recently had the privilege to hear from Col. Athens for a 3rd time and this time he spoke about how leaders get fatigued, and they need to take a step back and work on filling their tanks. I shared that morning that there were 5 components in his message to help you fill your tank. While what he suggested wasn’t necessarily wrong, I’ve found that while I work to refill my tank, I’ve found 2 ways to make this possible. 1. Lean-in on your brothers. We cannot do this alone. That’s why we are all here. We help each other get through things to overcome, and to progress in life. 2nd is to summit to God. Stop trying to always control the situation and make things happen. Have confidence and belief that whoever your God is, he will take care of you. Have faith in him.



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