Ring Burn

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Football yarmarkers.
10 Yard Line – 10 Burpees
20 Yard Line – 20 Bombjacks
30 Yard Line – 30 Flutters
40 Yard Line – 40 Squats
50 Yard Line – 50 LBCs

Mode of transportation was running 🏃‍♂️.

We did 110 Burpees, 120 Bombjacks, 160 Flutters, 200 Squats, and 100 LBCs.

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Sir run a lot

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WARMUP: none
THE THANG:
Route included a Little Ceaser drive by then over and around FM, back up Jackson to COT. Most got 4, some got 5.
MARY:
ANNOUNCEMENTS:
COT:

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Site Q school 601

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Q School 601

Cooler than normal May 1 at Honey Badger

Started with 7 minutes of burpees that almost put me in cardiac arrest.  After a few minutes to gather myself I broke our group off for some 601 Schooling.

Ran to the elementary school

Theme of the day is Stewardship. ( Stewardship of the site, the pax, and the F3 mission)

Stewardship of the Site
Topics that were covered:
Site awareness
Risk Awareness of the site.
Planting the Flag
Lighting Protocol

Workout Part :
20 HR Merkins
25 Flutters IC

Run back towards COT

Stewardship of the Pax
Topics that were covered:
Promoting your site
Scheduling Workout Q’s (changing it up finding PAX that don’t normally post at your AO)
Working with the Workout Q when we get new people
Making a welcome environment for FNG’s
Picking up the 6.
Ensuring a “good” name for FNG’s

Workout:
20 HR Merkins
25 Flutters
20 Low Slow Squats

Run back to Elementary School

Stewardship of the Mission: What is our mission for F3. How do we connect it , as Site Q’s, to our site.

Be intentional on how we set an example
Be intentional on how we schedule Q’s
Ensure COT happens that announcements are made
Ensure that New Pax have their information captured and they are aware that we are more than just a workout

Workout:
Tabata 30 seconds on 10 seconds rest

Hr Merkins
Shoulder Taps
Mountain Climbers
Peter Parkers
Plank Jacks
Big Boi Situps
Freedy Mercury
Flutters
LBCs
Squats
Lunges
Calf Raises
Jump Squats
Al Gore

Run back to COT.

Closing Thoughts:

Always a honor and pleasure to talk about out shared mission. Being a Site Q comes with a set of responsibilities, that when executed with intention, promotes the very best of what F3 has to offer.

If you have any questions on specifics please feel free to reach out or to refer to the Site Q document that Fishsticks has put together. We have one more Site Q school on the books in June. If you haven’t been. Hope to see you there!

Thank you!

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Dark and Light

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WARMUP: buy in: running the short parking lot with a burpee at every light (16ish)

THE THANG: carry coupons down through the dark path to Harris Street Park. Squats along the way for the 6. It was dark, but not as dark in our souls as the return trip….

Found the parking lot, but nobody saw the pre-set lights on the basketball court. 30 tricep extensions, 30 curls, finally some mumblechatter of “we could have just done this in the original parking lot”

Moved over to the basketball court. 2 Bells (one heavy, one light) set at half court. Bear crawl to half-court and switch bells (either with the one already there or another PAX), then keep bear crawling. Return trip was lunge walks with the same principle. Did squats at one end, merkins at the other, and swings the third time.

The trip to COT was illuminated up Harris street; trading bells as needed and carrying all the gear.

MARY: she weighed 200lbs and came out of Clickbait’s truck with her twin sister. We had to get them back in.

ANNOUNCEMENTS:
Cannoli Run – 5/20.
Bethel Men’s Shelter service tomorrow (5/4)

COT: Continued prayers for Luka

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AKA at the Sink: Mobility-HIIT-Broga

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WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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Honey Badger – Q School 101

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Following the Honey Badger First Monday of the Month 7 minutes of burpees we moved to a lighted area near the gate to the football field. There was a supposed to be a 601 group peel off, but Slap Shot likely needed a minute after taking the record for the most burpees in 7 minutes.

WARMUP:
Started with some explanation to the men of the components of a workout and the purpose/importance of each. Disclaimer, Warm-up, The Thang, Mary, COT. Given that we had AKA in attendance there were a number of PAX participating that taught YHC how to Q. This provided a unique opportunity to identify three PAX in attendance that either had never Q’d or had Q’d less than 5 times. I catered a lot of my message to them and some to all in attendance.
• SSH x25
• Windmill x10
• Imperial Walker x10
• Diamond Merkin x10 (at this point I mentioned the importance of good form in leading. If your form is poor, then your leadership is poor. A number of PAX tend to cheat the exercise, count fast, and get ahead of the PAX they are trying to lead.)

THE THANG:
Mosey past the pull-up bars to the bottom of the hill. The point of this part of the lesson was planning. When planning a Q, Google Maps is a great tool as you will you see things that you may not have seen in the gloom before. The hill behind me was a great example. Every PAX in attendance has run that hill at some point, but they may not have noticed the equally spaced trees moving up the hill. These can be used as a markers as part of a workout. YHC have Q’d this workout previously, but it offered a nice example of how to use an AO and that creativity does not need complexity to offer a solid challenge. It also highlighted that setting up a workout that allows PAX of different speeds and fitness levels to challenge themselves together is always a good idea.

Round 1:
• Bear crawl to the first tree 1 Spider-Man Merkin (Merkin while bringing right knee to the right elbow and then repeated on the other side)
• Run to the pull-up bars and complete 2 pull ups.
• Run back to the bottom of the hill
Round 2:
• Bear crawl to the first tree and complete 1 Spider-Man Merkin
• Bear crawl to the second tree and complete 2 Spider-Man Merkins
• Run to the pull-up bars and complete 4 pull ups
• Run back to the bottom of the hill
Rounds 3-5: Continue the series through 5 trees
Once all the PAX finished up the series, we circled up in the street near the pull-up bars. The 3 PAX that did not have experience Qing were invited to the center of the circle. I took a turn counting cadence and then the PAX each had an opportunity.
• Squats x25
• LBC x15
• Flutters x15
• Merkins x15

Each member of the PAX then grabbed a coupon from the stack of cinder blocks. We circled up and had another demonstration of counting cadence with the PAX involvement.
• Overhead Press x25
• Curls x25
• Bentover Rows x25
Put the cinderblocks back and moved to COT.

Reminder on how to write a backblast. Open slack and type /backblast and select the form that pops up.

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Whetstone WOD

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Disclaimer: By participating in an F3 workout, you assume the risks inherent in doing so. I am not a professional. F3 makes no representations of any kind regarding your safety. Asked to share about whetstone and my experiences, here we go…

1. DORA: Rebel
– challenged me in areas I struggle: alcohol, devoting time to my M, getting my family to Church consistently
– Asks for progress updates every time we meet
– Sets the example for how to be a better man

Reporting Progress
+ 200 merkins
+ 200 big boys
+ 200 squats
+ 200 LBC’s
– Bear crawl/power-skips

2. Partner run: Pusher AKA Big Question Eddie
– pushes me to think bigger; act better
– Always comes back when I ghost, some may be shocked to learn that F3 didn’t immediately stick with me!!
– Sets the example for how to be a better man

Big Questions
+ Run to 160 and back, ask big questions of each other: who’s your whetstone? Who could be your stone/blade? What do you need in a whetstone relationship?

3. Partner transport: Long Duck
– full of stories and antidotes to frame your mind for the positive, I.e. attitude card
– Carried me in some of my struggles with alcohol and anger
– Pours himself into others to help them and himself
– Sets the example for how to be a better man

Carrying your man
+ partner carry, 2 laps
+ wheelbarrow, 1 lap
– repeat

4. Closing: Key takeaways
– find what you need in a stone, plus seek to share wisdom with a blade (it makes you a better man)
– Be open with them, get vulnerable
– You can have more than one stone, learn lessons from all relationships
– Find someone that sets the example for how to be a better man

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Apparently it was leg day

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WARMUP:
15x SSH, Produce Pickers, Seal Jacks, Hillbilly Walkers, Imp Walkers
THE THANG: 11s –
station one: hand release merkens with shoulder taps at the top

Travel to station 2 via lieutenant dans

Station 2: American hammer / gas pumper combo

Travel back to station 1 via a run around the parking lot
MARY: we finished right on time
ANNOUNCEMENTS: several around upcoming events – I trust these are covered in the news letter
COT:

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Fab 4

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Ruck a warm up lap around field stopping to do some Imperial Walkers, Squats, Merkins, and Mountain Climbers. Ruck over to side of school. 4 rounds of the following: 10 man-makers, 10 OH press, 10 merkins w/ruck, and 10 bent over rows.

Ruck to other end of school. Partner up. 200 swings, 200 big boys, 200 curls, and 200 squats. P1 OH carries the sandbag to the stop sign, then front carry jog back and switch. We made it to the curls before time was up. Carry everything back to COT.

Small group this morning but good conversation. Until next time.

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Swinging tire flipping hip flexing WOD

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WARMUP:
– SSH, WM, IW
– mosey to fountain
THE THANG:
– Swing:
– run to left stop-sign: 20x shoulder taps + 10x Big Boys
– run to fire station: 20x x&o + 10x Jlo
– rinse and repeat 3x
– mosey to Church
– Tire flip: split PAX in 2 teams and space them apart. 1 PAX travels with tire (flipping) from one side to other. Traveling PAX calls exercise which everyone else does while he is traveling. Cycle thru all PAX.
– Mosey to COT
MARY:
– Airborne Hip Exercise
– 13 burpees to 0600
ANNOUNCEMENTS:
– see newsletter
COT:
– was held

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