- QIC: CSPAN
- When: 04/27/15
- Pax: 50-CAL (FNG), Assassin, Boy Band, Car Bomb, Catfish, Change Order, Cheddar, Chicken Hawk, Dark Helmet, Deacon, Destiny, Duggar, Grid Lock, Huckleberry, Longshanks, Lug Nut, McGruff, Senator, Sparks, Spitz, & Trucker
- Posted In: The Armory
Disclaimer, 1 FNG “who will now be forever known as 50-CAL”, and welcome to #TheArmoryF3 . My man Anchor is fighting a nasty infection..so he asked me to step in to Q.
NOTE: We are still looking for a replacement AO-Q (Tatanka is moving) for the Armory.
COP near the funeral home side of FHC-FM.
SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.
I had forgotten that the #mumblechatter at this AO is “Top Shelf”…we should have done more bombjacks…I appreciate your enthusiasm and comedy show attitudes…makes Q’ing that much more fun.
Mosey to far parking lot for “Pyramid of Pain”
- All exercises included bell except burpees and CDD.
- Shotgun Start
- Run a parking lot lap after every station
| Station | Reps | Exercise |
| 1 | 50 | LBC |
| 2 | 40 | Calf Raises |
| 3 | 30 | Squats |
| 4 | 20 | Americans |
| 5 | 10 | Burpee |
| 6 | 20 | Americans |
| 7 | 30 | Squats |
| 8 | 40 | Calf Raises |
| 9 | 50 | LBC |
| 10 | 50 | Flutter |
| 11 | 40 | CDD |
| 12 | 30 | TRI-EXT |
| 13 | 20 | Curls |
| 14 | 10 | Burpee |
| 15 | 20 | Curls |
| 16 | 30 | TRI-EXT |
| 17 | 40 | CDD |
| 18 | 50 | Flutter |
T-Claps to Senator, Shanks, and Huckleberry for getting in a full rotation.
Quick sprint off to close out the morning.
COT
Prayer & Praise, BOM, and a post fellowship
Moleskin:
Always an honor to Q, here is everything in my notes:
- Dredd has a great video showing the “Q -how to count” dynamics, here is the link: http://f3nation.com/2012/02/22/f3-tv-how-to-count/
- 4/30/15 F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
- 5/2/15 1 year Anniversary of Rock Hill with Dredd & OBT here is the link: http://f3nation.com/2015/04/09/rock-hill-anniversary-convergence-1hundred/
- 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast here is the link: http://f3nation.com/2015/04/08/pre-blast-memorial-day-murph/
- 5/30/14 #Clowncars to Asheville (Chaser & I on Q)
- If you haven’t Q’d , step up, it is what makes F3 work
- #HIM = High Impact Man
- #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online
- Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
- The 2nd and 3rd F will come only grow with deliberate leadership
- Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort
And in case I have not said it lately, “Be a better man today than you were yesterday”
CSPAN – over & out