- QIC: CSPAN & Mayhem
- When: 01/31/15
- Pax: Pax: Posh, Tatanka, Chaser, Double D, Boeheim, Winchester, Padre, Witness, Peach, Rosetta, Fusion, Santini, Jeter, Red Eye, Fried Rice, Dos Leches, Wild Hog, Chowder, Bogey, Javert, Biltmore, Twister, Cheeto, Esso, Walker, Italian Job FNGs: Geppetto, Socrates
- Posted In: Uncategorized
CSPAN on Q
Disclaimer (needed it – read below) and discussion on keeping up, modify as needed, one FNG Andrew & Jackson said again Andrew Jackson
Long fast sprint looping our way around the parking lot, felt like about 1/4 a mile – too fast, Italian Job’s fitbit said we got 2.6 miles in during the workout #F3efficentQ.
COP
SSH, IW, Squats, Windmills, Monkey Humpers, couple of others…
Long warmup Plank-o-Rama series. …(not a crowd pleaser)
Off again for a ½ mile run
MAN DOWN = Twister twists ankle severely
Long lunge walk set
Long crab walk into bear crawl sequence
Off again for a ½ mile run
Mayhem on Q
Mosey to the large soccer field
Green Mile
1 partner running, other doing the exercise
100 Merkins
200 Monkey Humpers
300 Freddie Mercuries
COP
LBC x 20
25 Burpees OYO h/t Padre
10 Burpees OYO h/t Tatanka
Q recommends never calling on those two again
Mosey to the weird shaped quasi-shelter
People’s Chair
Calf Raises 25 OYO
People’s Chair
Calf Raises 25 OYO
People’s Chair
Monkey Humpers 20 IC
Mosey to COP/COT
Plank Series
2 sets of bomb jacks IHO Twister = MAN DOWN = these destroyed my back…2 visits to chiropractor on Saturday…on the bench for near future…I need more stretching
Superman
COT
Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.
Moleskin:
Always an honor to Q, here is everything in my notes:
- 2nd F is the glue, and Rock Hill has a great group to build a Region from.
- PHOP needs more attendance on Wednesday – see Padre
- Posh is launching Monday morning workout, yes you can do it.
- If you haven’t Q’d , step up, it is what makes F3 work
- AO is first class, need to come back so we run all over this town.
- #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
- Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership.
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3
CSPAN – over & out