Eleven men met this morning at Walter Elisha Park to get their morning pick-me-up before heading to work.  Block Party is meant to be a teaching AO where the Q gives pointers for leading effective workouts and where new guys get a chance to get Q experience.  Today, I shared Q duties with Nuke and this is what we did.

The Thang:

Dynamic warm up:  knee pulls/ankle pulls,  walking lunge with arm raise, arm and shoulder rotation, inch worm/downward dog, toy solders.  Hand off to Nuke for COP.

SSH x 25, Morrocan night club x 20, Merkin x 10/hold/Peter Parker x 20, Squat x 20, Hello Dolly x 20, Diamond merkin x 10/hold/Parker peter x 20, LBC x 20,

Senator Tressel on Q

Slow mosey to the play ground

Three rounds of high intensity training

5 pullups, sprint to tree line and back, 10 merkins, sprint, 20 LBC, sprint, 15 squats, sprint

5 pullups, sprint, 10 diamond merkins, sprint, 20 flutter, sprint, 15 monkey humpers, sprint

5 pullups, sprint, 10 wide arm merkins, sprint, 10L/10R pretzel crunch, sprint, 20L/20R lunge, sprint

Margin is the theme this morning so we took some time getting to know each other a little better.  YHC asked each person to tell the group something about themselves.  To make good use of the time, we did this in a plank position and also while we worked our abs   Time ran out before we got to everyone so we stopped and made our way to COT.

Moleskin

Really enjoyed co-Qing this morning with Nuke.  I’ve worked out with him at Alcatraz and Pantheon, and I was happy to be there for his VQ.  He did a fine job today, and his military background was obvious when we heard his command voice..  At Block Party, the Q is asked to share some of his ideas about Qing a workout and about F3 principals.  Here is what I shared today.

1.  Always start with a warm up – decrease your chance of injury and makes hard stuff easier when your body is loose and warmed up.
2. Slow down the count – fast counting leads to poor form and less effective exercise.
3. Go to different AO’s to get new ideas and steal them.  My half of the workout today was stolen from Geronimo – thank you, sir!
4. Explore all 3 F’s.  F3 workouts are fun and get your body in great shape.  If all you do is attend a few workouts during the week, you will improve your physical condition and feel fine.  But, don’t miss out on the rest that F3 has to offer.  If you are not sure you want to Q a workout, try it.  I guarantee you will grow to love it.  Take advantage of 2nd F opportunities when you can.  You’ll find a fantastic group of guys who you will want to know better.  They will become your brothers. Learn more about the 3rd F.  Everyone is welcome whether you are a person of faith or not. Get involved in service and give back to the community – you’ll be a better man for it.

Thank you DD for the invitation to Q Block Party.  I truly enjoyed leading the group with Nuke today and it was a privilege as always.

Xmas party on Dec 17.  Rumor of a $5 discount for tix purchased on Friday – check that out.  Joe Davis Run on Jan 7.  Annual Thanksgiving convergence at The Ranch. 6am start.  Fried turkey after workout!  All Thursday workouts closed.     Read the newsletter!