FNGs:None
Warm Up: Disclaimer, Mission, SSH,Frankenstein’s Good mornings, SFAC, Stretch,
The Workout:
12,10,8,6 50/60/80/120. Squats/lunge/ PClean/ 1 SB burpee at end due to time.
24,20,16,12 {bar w/plates, cinder block,25lbs,kettle bell} (Bench/WW3/toe touches
Mary: Couldn’t do it.
Announcements: Travis Manion WOD date change, Beer ruck, Q-more.
T-Claps (Recognition):
Prayer: FlipPhone’s M had good news regarding medical follow-up. Unspoken
FNGs: None
Warm-up: Core Principles, Mission Statement, and Disclaimer, followed by 15 pay-the-man Burpees, 10 SSH, 10 Good Mornings, Mosie to the workout, and finished with sled work.
The Workout: DORA the Coupon Explorer, Picking Up the 6 at every level.
250 Combined LBCs – Partner ran across the field and did 5 dips
200 combined Curls for the Girls – Partner ran across the field and did 10 Low Slow Flutter kicks
150 Combined Shoulder Press – Partner ran across the field and did 10 dying cockroaches.
100 Combined Block Press – Partner ran across the field and did 10 WWII
100 Combined WWIII – Partner ran across the field and did 10 Squats
50 Combined Burpees – Partner ran across the field and back with no exercise
Mary: Short Broga Stretch led by @fram to keep it loose.
Announcements: None
T-Claps (Recognition): @Rico is taking over Co-Q from @fram for Sheep Dog
Prayer: Prayed for @Rico’s friend Carlos and his wife for continued healing from their motorcycle accident, all of the unspoken and injured PAX.
FNGs: None
Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps.
The Workout:
1 – learn one thing about your partner
10 – Reverse Murder bunnies uphill (each)
20 – Wheelbarrow rock flips (each)
30- American Hammers w/ rock I/C (each)
40 – Rock squats (each)
50 – SB burpees 80lbs bag (combo)
60 – Pull-ups (sets of 10 w assist combo)
200 – Double handed rope slams (combo)
Mary: No time
Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet.
T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away.
Prayer: Safe Travels B.S. Unspoken.
9 HIM started and added 1 more shortly after for what looked good on paper but a bit too much in real life.
Warm up
GM
Red Bull Smurf jacks
Michael Phelps
Merkins
Miserable Mile
Lap 1 – wheelbarrow straights, frog hop turns
Lap 2 – partner carry switch when needed
Lap 3 – lunge walk straights, bear crawl turns (modified 2nd turn to skips due to time and energy levels)
Lap 4 – strong jog (not enough time for what Q had planned)
Mary didn’t show up. We did have a nice trunk coffee afterwards.
Thanks for coming out men and trying to push ourselves outside the comfort zone.
BS Out!
FNG NONE;
| ODD NUMBERS | EXERCISE | DISTANCE | Points | EVEN NUMBERS | EVEN EXERCISES | Points |
| 1 | Run | 400 | 1.0 | 2 | 100 I/C SSH | 2.0 |
| 3 | Run | 800 | 2.0 | 4 | 100 I/C Big Boy Sit-ups | 2.0 |
| 5 | Run | 1200 | 3.0 | 6 | 100 I/C Plank Hold | 2.0 |
| 7 | Run | 1600 | 4.0 | 8 | 50 Absolutions | 5.0 |
| 9 | Run | 1200 | 3.0 | 10 | Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) | 20.0 |
| 11 | Run | 800 | 2.0 | 12 | 100 Sandbag Burpees (25 per bag) | 20.0 |
| 13 | Run | 400 | 1.0 | 14 | Lunge Walk Curves / Sprint straights (2 Laps) | 5.0 |
| 15 | Run | 1600 | 4.0 | 16 | Bear Crawl (1 lap) | 10.0 |
| 17 | Run | 1200 | 3.0 | 18 | John Cusack w/Cindy (1 lap) | 10.0 |
| COMPLETE IN ORDER | 9,200 | 23.0 | COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! | 76.0 | ||
PAX picked their path.
1 hour beatdown:
Announcements on SLACK.
SEE ya’ll in three months!
The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!
Warm Up:
The Workout:
Mary:
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:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10
Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat
Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R
Mary
WWI’s
Out and UPS
LBC’s
American hammers
Ended with announcements and prayer by Rubiks. Nice work by all.
BS out!
6 HIM showed up to Prison Yard. YHC had planned to finish the last Q at PY since we never completed it. Only this time we modified to 7’s instead of 11’s which was a great idea because we still barely finished. Inmates were begging to go back inside but they had to finish first.
Part Two:
7’s with crab walk (40-45 yds each way)
Reverse LBC IC and Turkish getups with 3x IC crab cakes in the middle on each pass.
Lap around clubhouse
7’s with bear crawl
Pickle pounders IC and Absolutions with 3 shoulder taps half way
Lap around clubhouse back to flag
Mary wasn’t allowed in the yard today.
Strong push men! Glad we got through that. Fram asked to shelf that one for a long time and I agree. We finished up with announcements and prayer.
BS Out!
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
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