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Q School: Session 2

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12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

Q School – Session 1 2024

/in /QIC:
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12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions

Thanks for attending men!

Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

Pairs and stairs

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FNGs: Nope

Warm Up:

SSH, Good Morning, Sir Fazio F/R, Hillbillies, Imperial Walkers, Moroccan Night clubs, Seal Claps, Overhead Claps, 5 Burpees OYO for BnB being late

The Workout:

Thang 1: partner DORA – 100 Merkins, 200 squats, 300 LBC. 1 partner runs to top of stairs in parking deck, back down. Switch with partner doing exercises.

Thang 2: Urkins, Dips, Plank Hold, Low Slow Flutter x3 rounds

Thang 3: Peoples chair 10 count each PAX, BTTW x5 each PAX, Monkey Humpers x10 – 3 rounds

Mary: Popcorn – Homer to Marge, pickle pounders, Freddie mercury, crab cakes, 100 tap the ground, heel taps, J-Lo’s, stretching

Announcements:

Downrange looking for rental, BnB and Firefly leading shovel flag event 3/8, Shooting Blanks looking for company on Tobacco Road Marathon

T-Claps (Recognition): all PAX for a strong showing

Prayer: Banana Seat aunt passed, unspoken, sick and injured

Reach out to guys you haven’t seen in a while.

Cast your Vote

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FNGs: None

Warm Up: various

The Workout:

Arms– Dragonfly merkins

#1 man BC to plank hold

#2 man 2 laps feet on shoulders

3-5 same all on each has that many merkins. 5-1. Switch order (run 6,7,8)

Legs– 7’s block Squat at top, lunge walk down jump knee tucks at bottom, backwards run to top.

Abs– Twisted WW3 4x,Block press with heel taps,Tug boats (chill cut arm lock, one man pulls while other holds elbow tight to body)  ((press on shoulder 15 count/ pull on tricep 15 count)) or pull/ press block like tug o war.

Mary: no time

Announcements: check slack

T-Claps (Recognition): Ricco and son getting out to church

Prayer:Banana Seat Aunt Penny passing, Rocco’s friend Eddie passing, Unspoken

Wheelbarrow 11’s…WTH?!?

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7 PAX and 1 HC no show for Prison Yard. Today’s goal was 3 sets of 11’s. Little did I know we would only get started on the 2nd round before time expired. YHC planted the flag and off we go at 0530.

Warm up
Good mornings x11
SSH’s x11
Arm circles x11
Seal claps x11
Overhead claps x11
Squats x11

Mosey to opposite side of clubhouse
11’s with partner wheelbarrows (take turns)
WWI’s on one end and burpees on the other. 3 dirkens at half way cone while in wheelbarrow position.
– Roughly 40 yds from end to end with a cone in the middle
(Modify to lunge walk after 5 rds each due to difficulty)

11’s with crab walk
Reverse LBC IC & Turkish getups with 3x IC crab cakes was the plan. We ended up doing half the distance with getups on one end and crab cakes on the other. Only made it 2 or 3 passes before time was up.

We finished up with a mosey around the clubhouse and back to the flag just past 45 mins.

Strong work to those who posted for this one. Cancun had to hit the showers early to practice soap dropping. Hopefully we will finish this one up the next time YHC has the Q at the Yard.

BS Out!

chuck-norris1

Chuck Norris Beard Chatter

/in /QIC:
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FNGs:

N/A

Warm Up:

  • Frankenstine’s
  • Hilly Billys
  • Imperial Walkers
  • Maracin Night Clubs
  • Mtn Climbers

The Workout:

Grabbed Coupons (x5)

  • Front Squat
  • Hop Overs
  • Goblets
  • Feet in block LBC’s
  • Take a lap

Mary:

Popcorn Mary

Announcements:

Travis Manion Foundation trash pick up this Sunday. Reach out to Breach for more info and check Slack for the details.

T-Claps (Recognition):

Fram gave T-claps to Gizmo for being a solid F3 member and going to other chapters here in the Wake County surrounding area.

Prayer:

Unspoken’s

Sally start to finish

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8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.

Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins

Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps

Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each

Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag

Mary
Sally (Moby)
Side dips
Stretching

Murder Bunny 7’s at Purple Cobra

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9 PAX at Purple Cobra for something new and stupid.

Warm up down to road and back with multiple exercises

Take blocks to baseball field
Partner up
Alternating partners around bases with wheelbarrow.
Hallelujah wall sits
Then Lt Dan and broad jumps around bases
Alternating shoulder tap BTTW

Take blocks to grass
Murder bunny 7’s
Ground pounders & block squats
7 MBs
Return blocks

“Santa Claus is coming to town”
SSH and burpees (24)

Mary
Butterfly ups
Pretzel
Freddy Mercury’s
Out and ups
Pickle pounders

HIIT circuit at Prison Yard

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7 PAX showed up to the Yard for a circuit beatdown.

Quick warm up
SSH
Arm circles
Imperial squat walkers

Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins

1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)

No time for Mary