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
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!
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!
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
FNGs: None
Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now.
Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times.
Found some curb and did about 50 yards of fancy feet
Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast.
Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line.
First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line.
Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led the way. Saw a cigarette butt in the middle of the field.
Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!
Looked down at my watch and it was 6:05 already.
OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all.
Mary: We had 1 minute for low slow flutter. Have a nice day.
Announcements: Highway cleanup Saturday after GroundPounder.
T-Claps (Recognition): This group worked hard today!
Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)
PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED
FNG: @Buffalo aka @Don Ross
Warm-up:
Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.
Main Event:
Dad Joke (sponsored by @Rico):
What do you call a man with no shins? Tony, get it Toe-knee
Something about Mary:
LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.
COT:
Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol… She will be having an ultrasound soon to check on a possible cyst on her ovary.
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
Warm Up: Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go
The Workout: This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area. The thang was this:
A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats. Then the main event was 3 stations, positioned around the community center building: Merkins, Dips, Carolina Dry Docks. We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato.
Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds. The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each.
Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.
T-Claps (Recognition): The pre-workout message was a reminder of GRATITUDE. Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”. Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.
Prayer: Nemo driving to Ohio with his son for a big time swim competition
Memorial Day at Mutiny.
6 PAX had the choice of a mini murph or something equivalent of pain. They choose wisely IMO.
WU
Good mornings
SSH
Windmills
Frankensteins
Mini Murph
Run 0.5 miles
50 pull ups
100 push ups
150 squats
Run 0.5 miles
Rock work
Pax grabbed a rock. We rotated rocks after each exercise.
Curls
Tris
Wonder Bras
Squats
Return rocks and mosey to shelter for Mary.
Check slack for announcements
Prayers unspoken
Honor to lead men.
BS Out!
FNGs: None
Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in.
The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.
Mary: Yoga at tennis courts
Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him.
Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out.