Honey Badger – Q School 101

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

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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Don’t be a 🐱

WARMUP: Pledge of Allegiance
THE THANG: AL loop down to skipper turn right, right on Still, left on 21. 10 merkins and 10 squats at every turn. 2 loops a little over 4mi. For the 🐱’s little loop around Main Street. For the record there were on 2 non-🐱in the group roll-off and old bay
MARY: nada
ANNOUNCEMENTS: newsletter
COT: Luca, Atticus, Package and others.

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Check out off the tracks brewing in rock hill. Also, I have to take a Clemson. Lastly, Stroud or Young?

WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!

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Speed Work With Push-Ups

THE THANG:
Mosey to WEP
Speed work, variation on One-Ones.  Quarter loop fast, quarter slow, quarter fast, quarter slow.

Exercises in ground at lap marker.  Are cumulative after each lap.

10 Burpees
20 SSH

10 Merkins
20 Mountain Climbers

20 Peter Parker
20 Parker Peter

20 CDD
10 Bomb Jacks

20 Squats
20 Monkey Humpers

COT: Read your Newsletter

Honor To Serve

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My Hero Jesus

WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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ROF Circles

WARMUP: Legacy intro. Mosey then SSH, IW, HW, plank tucks
THE THANG: shared testimony. Ran in circles. Lunch walks 😂 toy soldiers. Lots of other things: plank tucks , Peter Parker, shoulder taps a few bomb Jax. Bear crawls crawl bears. Dora 100 mtn climbers, 200 squats, 300 plank tux.
MARY: funhouse stole Q and did Freddie mercuries
ANNOUNCEMENTS: newsletter.
COT: prayers.

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WEP or Bust….

WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles ✅
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.

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