A borrowed borrowed backblast Q

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WARMUP: ran around parking lot then had COP with usual suspect exercises
THE THANG: Do exercise then take a lap
100 merkins
90 squats
80 LBC
70 CDD
60 squat jumps
50 hammers

MARY: LBC, flutter

Was a great morning to be out. Thanks for the opportunity @boogiedown

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Q School – 2024

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One of F3’s core principles is that our workouts are peer led on a rotating basis. Leading a workout is one of most fundamental pieces of getting the full F3 experience. By developing and honing skills a Q you in turn, are developing as a leader. With that in mind coming soon to the Stockade we will be hosting the first Q school of 2024.   Q school will look to hone workout skills that any Q would use like calling cadence, setting routines, and planning on how to wrap it all up in 45 minutes. Whether you are a seasoned vet or still in your rookie year it’s always good to learn new things and push yourself. Hope to see you all there!

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Springtime Invergence

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It’s that time again for an Invergence where we all can take the opportunity to accelerate all 3Fs.  All 4 workout options will be available so if you want to run, ruck, gear or bootcamp we will have a 1F option for you. Following the bootcamp you are all welcome to stick around and enjoy some 2nd and 3rd F as we discuss relevant topics that affect us in the gloom. More details to come in the next few weeks. Hope to see you all there!

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OTB Acceleration project…you get the idea

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WARMUP: ran over to footloose lot for warmup and introduced first 2 q source foundations. 1. Disruption 2. Language
THE THANG: Ran to church parking lot at the bottom of the hill where we talked about foundation #3: group (which is what our little workout group is).

Crab cakes was then nice enough to relive the glory days with his infamous rugby sprints (which he led) and exercises. So an oldie but a goodie. He led this for about 10 min and then as if this was tee’d up transitioned the lead to Libbity Bibbity. YHC took the opportunity to talk about foundation #4: LDP. LDP is about great leaders developing new leaders.

LB took a few rounds, then handed off to Sprocket for the same lead on a few rounds.

YHC took the q back and led the group to every set of stairs he could find in a 1/4 mile radius, give or take, which is 3 different sets. A little bit of Mary and stretching as we waited for the 6, then headed back to COT.
MARY: Twister broke out his gas pumper.
ANNOUNCEMENTS: yes, but kept this short
COT: YHC covered foundation #5: Preparedness. Remember that we are an organization OF leaders rather than an organization WITH leaders.

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The 11s we try

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WARMUP: Yea. Something like:
SSH
IW
HW
Yoga
Merkins
Peter Parker
Parker Peter
Yoga

THE THANG:
Mosey toward elementary school
11s on the curb
Burpees in cadence
Bear Crawl
Bomb Jacks
Crawl Bear

Mosey to the other side of the oval
11s
Burpees in cadence
Bear Crawl
Mike Tysons
Lunge Walk
(only got to around 7 burpees on this side)

Mosey towards middle school picnic tables for
1 Bulgarian Split Squat (each leg)
1 Merkin
2 Bulgarian Split Squats (each leg)
2 Merkins
3 Bulgarian Split Squats (each leg)
3 Merkins
etc. up to 10

Sprint for a moment

Mosey to COT

MARY: Slight bit of time for this. Did yoga-esque core work

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Morris is in the hunt

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WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch

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Chilly out and back on 160

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THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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Fitness and Fellowship

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG:
10 Burpees OYO
Mosey around track and stopping at each Swing to do 10 Merkins, 10 Lunges at each leg, and 10 big boy sit ups
MARY: Flutters, American Hammers, LBC, Hello Dollies, and Freddie Mercury’s
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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But it’s a dry cold

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WARMUP: temps in the teens. Anything to warm me up would have been nice.
THE THANG:mosey to TCES & back
MARY:
ANNOUNCEMENTS: newsletter
COT:inner monologue

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Choose you own adventure

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WARMUP: Brief mozy followed by SSH, Moroccan Night clubs, Mountain climbers, low slow squats
THE THANG: As a kid YHC enjoyed the “choose your own adventure” books where you get to make decisions about what happens in the story. On a somewhat rainy Tuesday, the Pax got to decide which story they wanted. Option one was a board of pain with higher reps under cover and dry. Option two was lower reps but with running between stations in the rain. It turns out it wasn’t much of a discussion and everyone (just 3 of us due to a bad weather forecast) chose option two.
Reps were 30 each and after each exercise we ran to the next of four locations at the AO. Exercises were: Burpees, Sumo Squats, American Hammers, Freddy Mercurys, Plank Jacks, Merkins, Moroccan Night Clubs, Shoulder Taps, LBCs, Carolina Dry Docks, Calf Raises, SSH, Wide arm Merkins, Flutters, Mountain Climbers.
MARY: Included some in roving board of pain
ANNOUNCEMENTS: Blood drive and D2DB registration.
COT: Thankful the rain wasn’t as bad as predicted. Support of fellow Pax regardless of weather conditions.

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