Q-Icy Hot

12 Pax: Polaroid, E85, Ranch, Rocket, Flying V, Twin Peaks, Demogorgon, Caruso, Snowman, Sandy Cheeks, Hooah, Icy Hot

If Demogorgon did not send a message to Icy Hot asking if he needed anything for his Q, Icy Hot would not have remembered he was on the Q at Futurama this morning. Icy Hot opened things up this morning by thanking Demogorgon for this reminder before introducing the PAX to F3, reciting the mission statement, core principles, disclaimer, and no FNGs were present. With that the pax took off on a mosey to the rose garden for warm-a-rama .


SSH 20x IC

Tappy Taps 10 IC

Big Ones 10 IC

Mummy Kicks 10 IC

Hillbillies 10 IC

Imperial Walkers 10 IC

The PAX then mosey to the Memorial Wall for 3 rounds of wall work.


  • Wall Sits 30 seconds
  • Balls to the Wall 30 seconds
  • Donkey Kicks 15x

After this the PAX went to the hill to complete a round of 11’s. At the top of the hill the PAX would start with 1 Big Boy, then to the bottom of the hill, complete 10 Merkins, then bear crawl up the hill to complete 2 Big Boys, run down the hill, complete 9 Merkins. This would continue until the PAX completed 10 Big Boys and 1 Merkin.

Once the PAX completed this they moved over to the stairs and landing. The PAX would partner up. One partner would remain at the bottom using the ledge to complete as many reps as possible of step ups while the partner Bernie Sanders up the hill completed, 10 Bobby Hurley and ran down the stairs to relieve their partner. This would continue until Omaha was called at 608am

The PAX circled up near the shovel flags.

Announcements: Vala’s Pumpkin Patch is this weekend. An email is going out with ticket details. Thank you Crab Cakes. Heartland Hope drive is currently going on. Please contribute if you can.

Prayers: The PAX had a few prayer requests that we prayed for during the final prayer.


I opened up talking about it being ok to say “No.” I have tendency to always say yes and just figure it out later. I had been so consumed by the shovel flag pass yesterday and what is going on at home that I completely forgot I was Q’ing today. While I enjoy Q’ing and posting in the mornings, where I am today with my family makes it difficult for me to Q certain days of the week, but I normally say yes to Q’ing without giving it much thought. It is okay to do this but often it can lead to undue stress and anxiety for yourself. People will not think any different of you if you say “no.” We all have different things going on in our own lives and sometimes it is better to say “no” for the betterment of your own mental health and your family.

Demogorgon mentioned a book he read about this entitled, “When I say No, I Feel Guilty.”


Icy Hot

Fomaha - 3663 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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