Well, much like Baxter, the sandwich was pricey with a sexy name, but all I left with was a chunk out of my wallet…
The company was excellent though as I learned more about my man Vuvu and the gravitational power of the M. Show to know.
Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT
WARMUP:
Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea
THE THANG:
We tested our fitness this morning.
2 min max push-ups
2 min max butterfly sit-ups
1 lap around the park in sub-5 minutes
Then we moved to the modified Spartan 300
Run 100 yards
5 burpees
Run back 100 yards
That’s one round. We did 5 rounds.
Finally, we farmer carried heavy things in a relay race style. It was a little dumb. Peabody cheated, which I didn’t mind since he was on my team.
The things were: Cindy, a 45lb ruck plate, a 60lb sandbag, and an 80lb sandbag.
MARY:
She wasn’t there.
SEE ALSO MY REPORT IN THE #1stF channel on Slack…
WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats
THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.
After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.
COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.
PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence
Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.
Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.
Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing
Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing
Suggested Reading:
10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂
WARMUP: Run to parking lot.
Stop 1 10 burpees
Bitt kicks
Stop 2 20 Longes
Bear crawl
Stop 3 10 merkins
Toy solder
Stop 4 30 SSH
High knees
Stop 5 15 Hill Billy Walkers
Crab walk
Stop 6 15 wind mill
Longes
Stop 7 15 Moroccan night club
Broad jumps
Stop 8 20 LBCs
Bear crawl
10 Burpees
THE THANG: Bleachers WO
Run to Bleachers
11s
Bottom of bleaches
Merkins
Top of bleachers
Deeps
Jump squats going up
Bear crawl going down
Run to the the oposite side bleacher, run to the top.
20 deeps
Run to the bottom then back to the top
20 deeps
Run back to COT but before stop by the Snake Pit crew and help them to carry their weights back to COT.
20 AH to close the work out at COT
MARY:
ANNOUNCEMENTS: Bourbon Tasting, RH H&C CSAUP
COT: prayer for teachers and students as they approach the end of the year.
Prayers for Vuvuzela’s friend that just bet Breast cancer.
WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.
Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World
Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L
Closed out with Cleans and Burpee Snatches
PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon
WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin
THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem
3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.
Then we rotated. After everyone got to run we add weight
Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)
We got through 3 sets of 3 rounds
At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?
MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.
ANNOUNCEMENTS: read the newsletter, lots of community impact going on!
COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.
Last night I was settling down for bed and decided to get on Slack to see who was Q’ing before deciding where to post this morning… Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to volunteer.
WARMUP:
0514 Pledge
Disclaimer then a mosey to WEP playground area – SSH, cherry pickers, IWs, Arm Circles, Merkins all IC
THE THANG:
Miles with a side of Murph –
OYO 5 pullups, 10 merkins, 15 squats then run WEP loop
rinse and repeat until 0550ish
Fishstix tried to keep up with McGuyver for a while – the rest of us were….. slower. Most got 5 or 6 rounds in before time to head back to COT.
MARY: Got back to CoT with about 4 minutes to spare so got some solid Ab work in – Freddy Mercury’s, flutters, LBCs, Leg Raises, and 6 American Hammers before YHC rudely interrupted Vuvu to declare 0600.
ANNOUNCEMENTS:
This workout didn’t take a lot of planning or thought – that was kind of the point. Keep it simple was the plan this week. Put in hard work and don’t over-complicate things in life. Do this over and over and good results will come.
Funhouse still accelerating post AKA, knocking out pullups like a BOSS…
Nice to meet FratBoy
Read your newsletter –
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