FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.
FNGs: 2 now Rump and Goldfish
Warm Up:SSH, Good Mornings, windmills, Hillbillies
The Workout:partner Sandbag throw 50 yards while one partner does merkins
roll the dice for workout while one pax carries a 80pound sandbag
Mary:none
Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of
T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here
FNGs: None
Warm Up:
The Workout:
Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.
Lower Body Focus
Upper Body Focus
Full-Body/Cardio Focus
Core Focus
Announcements: Vote for Best In Show’s dog – Link in SLACK
Prayer: Continued healing for Best In Show
FNGs: None
Warm Up: SSH, GM, Arm Circles, Take a lap.
The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.
Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos.
T-Claps (Recognition): @sardine using 2 bells for the majority of the workout.
Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries.
FNGs: None
Warm Up: SSH, Arm Circles, GM, WMH
The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.
Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column
Diamonds: Wonder Bra | Rows
Hearts: Ground Pounder | Squats
Clubs: American Hammer | Windshield Wiper over the KB/rock
Spades: Curls | Triceps
Mary: This one came down to the wire. Return coupons
Announcements: Picnic , Memorial Day Murph, Check slack
Prayer: PAX traveling, recovering from injury, looking for work
FNGs: None
Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock. SSH/Good mornings/Stretch Hamstrings, SFAC,
The Workout: All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises. 5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder.
Set 1: Curl/Tri/press (3 count on neg/pos)
Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)
Set 3: HTM/WW1/Weighted side plank
Set 4: squirrel squat/lunge hold single arm press
Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press
Mary: We thanked ourselves and someone who’s been frustrating us.
Announcements: WOD, and Beer Ruck
T-Claps (Recognition):
Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken
10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.
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:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd
Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat
Mary
Various exercises
Thanks everyone for coming out. Now sign up to Q.
BS Out!
FNGs: None
Warm Up: Variety
The Workout:
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.
FNGs: None but we have a new shovel flag
Warm Up: Mosey to the dry spot
The Workout: Various Yogo poses that sucked.
Mary: Plank hold, Side Plank Hold, Reach outs and ups.
Announcements: Check Slack
T-Claps (Recognition): none
Prayer: 11 yr old girl that passed, Ricco daughter sick, unspoken.
FNGs: none
Warm Up: side straddle hop, windmills, frankensteins, imperial walkers, hillbillies, sir fazio arm circles and a plank hold around the circle for a late arrival.
The Workout: Moseyed to the closest corner by the parking deck. Script was 7 of Diamonds, first exercise at each corner of the block was 7 IC plank jacks. 2nd lap was 14 IC low slow flutter. 3rd lap was 21 merkins. 4th lap was 28 squats. We finished with 20 side straddle hop before heading to the rocl pile.
Gathered some rocks and proceeded to do two rounds of 20 overhead press, 20 ruh rohs, 20 skull crushers, 20 chest press and a mix of carolina dry docks and erkins.
Mary: Homer to Marge, heel taps, box cutters and some others
Announcements: Pumpkin Spice going for a 5 pack. Site Qs be sure to be posting a flag at our AOs.
Prayer: Captain Kangaroo F3 Raleigh