11 PAX converged for some F3 Q School review. The banter was great and we had a good time with it.
The warmup consisted of a little bit deeper discussion on the Disclaimer including the longer version of the main points. At the WR we typically only repeat parts about being there on your own will and modifying if necessary, so other points were hit on.
PAX then took two laps around the parking lot in case some late folks showed up. Once back in a circle, the PAX moved to the bear crawl position, and crawled one behind the other around the circle. QIC would call to stop, and then call a PAX’s name to recite 1 of the 5 Core Principles. Once recited, all PAX hit 10 merkins, and then resumed the bear crawl. QIC again called for a stop, called on a different PAX, and called for a different Principle. If all went well this activity should end after 5 sets of merkins. It took us 6 sets to get the 5 Principles.
PAX then jumped up and performed 20 SSH, IC, followed by 10 Abe Vigoda IC. Emphasis was placed here on the correct way to call the exercise, move to starting position, and execute in cadence.
PAX then took a mosey down to the track. Along the way the two Thang options were discussed as far as building a workout. One way is referred to as String of Pearls. Moving along a defined path or route, stopping along the way to allow PAX to gather again before performing an exercise and moving along. The other method provides for more constant movement but assigns a “sweeper” to ensure the 6 is not left behind.
Performed one lap of the No Mercy Mile:
- Start jogging at the start line of the track. When you get to Turn 1 stop and bear crawl all the way through the curve to the back stretch.
- When you get the start of the back stretch jump up and jog halfway down the backstretch, drop and hit 25 merkins. Jump up and jog to Turn 3.
- When you get to Turn 3 start lunging and lunge around to the start of the front stretch.
- Jog halfway down the front stretch and hit 25 air squats.
This was a mixture of String of Pearls and assigned sweeper as the PAX did a great job of leaving no man behind and performing movements to wait on the 6. Continued the track theme with the following:
- 10 burpees at the start line. Ran one lap.
- 10 burpees, 20 merkins at the start line. Ran one lap.
- 10 burpees, 20 merkins, 30 BBS’s at the start line. Ran ~3/4 of a lap to the exit gate.
- Lined up at the bottom of the hill at the gate and bear crawled up the hill ~20 yards. Jumped up and took a mosey to the parking lot.
Circled up on our 6’s for 38 LBC’s to celebrate the Bday Q. Then boat/canoe’s on the QIC’s call. Jumped up, PAX joined hands, and leaned back into the bottom of a squat. Held that for a count around the circle to 38 to finish it off.
CIRCLE OF TRUST
Said a quick word about Q-ing. F3’s mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. This leadership should not only be in the community, but should also be in the home, and in the workplace. Not all men find leadership an easy “thing” to do, or an easy quality to exhibit, so leading a workout is a great way to built confidence in this quality. The F3 PAX are great at jumping in and helping, teach the ropes, whatever you feel you need to get that first Q under your belt. From that point, the more times you do it, the easier it becomes. The hope from there is that leadership spreads to other parts of your lives.
Wilderness Road 1st Wednesday breakfast at Perkins on 5/1, 6:15AM. Feel free to join us.