WARMUP:
Windmills
MNC
Low &Slow Squats
cyclops
Planks
Peter Parker’s
Downward dog
Upward dog
Hamstring stretch
Merkins
THE THANG:
11s with Mike Tyson’s and Sumo Squats, Mode of transport, Lt. Dans going one way
MARY: several exercises 3 min
ANNOUNCEMENTS: newsletter
COT: yes
Site Q School Volume 2
Decided to streamline this edition. For all specific details and guidance on Site Q responsibilities please refer to the site-q guide on the Site Q channel in Slack.
Started with a disclaimer
Mosey to the teacher parking lot by Dave Gibson.
Warmup:
20 SSH
10 MNC
5 Burpees
20 Seal Jacks
5 Windmills (VERY SLOW windmills)
5 Burpees
15 PlankJacks
Stretching
5 Burpees
Theme of the day for Site Q school: Stewardship.
Part 1 Stewardship of the Site itself Topics Covered:
Scheduling Workouts
Hyping the Site
Knowing your site(from a safety perspective)
Care for the site. DON’T destroy your site. Intervene if the Workout Q is doing something that could cause damage or trespass
Shovel Flag responsibilities
Workout: 40 Seconds plank followed by 40 Heel Touches 4x. Also 5 more Burpees
Run to the Purple light on Dave Gibson
5 Burpees
Part 2 Stewardship of the PAX Topics Covered:
Check for FNG’s
Welcome them ensure a “good” name (within reason)
Coach and encourage VQ’s or newish Pax
Pick up the 6
Be Prepared with Phone/Safety if needed
Create a positive culture at your site.
Workout: 5 minutes EMOM 25 Merkins 25 LBC’s . For the final minute switched to 20 HR Merkins and 30 LBCs
Before part 3 and for interest of time we did the next portion here.
Workout 30 Burpees but with a 6 minute timer. So every minute you had to run to the other end of the parking lot to complete your reps. If you got to 30 before time was up then did flutters until the 6 was in.
Ran back to COT
Part 3 Stewardship of the Mission (F3 Mission) Topics Covered
F3’s mission statement
F3’s 5 core principles
How to apply those principles to your site
How to encourage those principles at your site
General reminders and recap of the other pieces we covered today.
Thanks to all who showed and for the opportunity for us all to grow together.
Looking forward to the next time!
Slapshot.
WARMUP: SSH and Moroccan Night Clubs
Order:
Sally
Zalinsky
Olaf
Poppins
Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out
Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees
Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.
Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.
FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3
WARMUP: ran around parking lot with a few exercises thrown in: butt kickers, high knees, shuffles. Circled up for: SSH, merkins, hillbilly walkers, squats, and some hamstring and back stretches.
THE THANG: Ran over by Indian restaurant (which has been a number of different local establishments but it sounds like this restaurant is PAX approved), we began the fun. Dora concept but no partner. 25x merkins, 25x squats, 25x (count right leg only) flutters. Run to other end of parking lot and rinse/repeat…back and forth for a total of 100x.
Stop 2 was over at the church parking lot – same idea, different exercises. 25x CDD, 25x single count lunges, 25x Freddy (right knee only)…total 100x.
Last stop was in the back parking lot, where the dumpster fumes were at a low. 15x variety merkins (5 diamond, 5 wide arm, 5 ranger), 30x variety claves (10 out, 10 reg, 10 in), 25x LBC. Run and rinse/repeat 4 total times.
MARY: left time for 2 exercises back at COT
ANNOUNCEMENTS: newsletter and cannoli run
COT: prayers for health and families
Undeniably the Classic AO, my all time favorite, the place I started and the place I took a turn as site Q. Weezer has done a awesome job with this AO. It was an honor to lead.
karaoke
knee tar n’diaye
LBC
merkins
LS Squats
curb walkers
JACK WEBB
dips
high knees
butt kickers
more merkins
more squats
dying cockroach
imperial walker
hill billy walker
makhtar n’diayes
more merkins
more squats
Dora
mosey
shoulder tap
overhead clap
I’m sure I forgot a few things
*not in that order
**modifications were made
***counting was poor at best
****mumblechatter was as expected
noticeably absent … liver eaters
Looks like we made it,
Barry Manilow
WARMUP: lap around runde and back to the lot for SSH’s, Squats, merkins, imperial and hillbilly walkers with burpees mixed in.
THE THANG:
Sweet 16 – Burpees at one end, Sumo Squats at the other. Exercises always added up to 16.
Survive and Advance to the Elite 8.
Kracken Burpees at one end of the parking lot, lunges at the other – always adding up to 8 total.
Final 4 – hang at the pull up bar while pax planked. Someone new got tagged in to go to the bar every 30 seconds.
MARY: a few flutters and hello dollys. Uber called time early. He wasn’t having it.
ANNOUNCEMENTS: took place
COT: The 5th core principle
Always an honor to lead at the rock. Thanks, Uber, for the opportunity.
Grateful,
Cyclops
WARMUP: mosey to the mulch for side straddle hops, imperial and hillbilly walkers, merkins, planks and the like.
THE THANG:
Sweet 16 – all exercises added up to 16 – merkins on one end of the parking lot, squats on the other. PAX survived and advanced to the….
Elite 8 – all exercises added up to 8. Diamond merkins on the curb and sumo squats at the light pole.
MARY: The final four – box cutters, flutters, hello dollys, LBCs.
ANNOUNCEMENTS: took place
COT: Core principle #5 was conducted
Thanks, Weezer for the opportunity to lead.
Gratefully,
Cyclops
WARMUP: Quick loop to warm up. It was 29 and wanted to get the guys warm before we started
Did a little stretching and yoga
THE THANG:
Beaker asked for a 5 min buy-in and with it being cold, I wanted to make sure the guys were warm before we kicked off the deck o’cards. So we lined up at the bottom of the grass hill and ran suicide light poles with burpees at the bottom where you increase by one each time. I believe there were 5 light poles total.
Next we moved to the pavilion and started the deck
❤️- curls
♦️- merkins
☘️- overhead press
♠️- laying down lat raises (fan favorite)
MARY:
Finished with 45 seconds of LBCs
ANNOUNCEMENTS:
Read newsletter
COT:
Each shared a praise or prayer and challenged each man to remember those throughout the day.
WARMUP: 20 SSH, 20 Nightclubs, 20 Randy’s, 20 Through The Tunnel.
THE THANG:
-Mosey from Vet Park to WEP .50.
Bear Crawls with indigenous runs through 14 bear crawlers.
On the Stage – 20 burpees, 20 big boys, 20 leg flutters right foot count, 20 squats, 20 merkins.
Run
.20 miles and rinse and repeat.
10 sets of all the above
5 sets of all the above
2 lines – squat while head of class lunges through 7 PAX in each line.
Run back to COT
MARY: flutters, LBC, planks
ANNOUNCEMENTS: Dark Helmet reviewed mission of F3. TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
COT: prayers for patience.
WARMUP: pre-run the 1.1 mile loop with 3 stops with 3 burpees each.
THE THANG: 1.1 miles loop with 4 stations
Station 1: 25 mountain goats (3 mt climbers + 1 goat kick = 1)
Station 2: 25 AH
Station 3: 25 Mike Tysons
Station 4: 25 V-Abs
Rinse and repeat but this time 20 reps at each station. Rinse and repeat but this time 15 reps at each station.
MARY: 30 J-Loves and 30 Flotters
Total of 3.6 to 4 miles from every PAX.
ANNOUNCEMENTS: trash pick up, Bettle men’s shelter, start training for Jeager 2023
COT: families, work, banks, and others.