20 PAX strong for some Murph prep work along with a crash course in F3 and Q school fundamentals. 2 FNG’s (Cheeks and Pam) and huge T-claps to @Twilight for busting out a Star Course 50 miler this weekend and posting hard two days later for boot camp!
QIC discussed the significance of using cadence in the warmup, but also later in the workout when the burn really hits. In awesome Q-school fashion the QIC then remembered that he missed the Disclaimer, so circled back to hit on the points of it before starting warmup.
SSH IC x 20
LBAC Forward IC x 12
LBAC Reverse IC x 12
Shoulder Pretzels IC x 12
Bear Crawl/Burpee Combo to recite the 5 Core Principles of F3. QIC calls for Bear Crawl, calls to stop, then names a PAX. PAX has to name one of the Core Principles, and then PAX hits 10 merkins. Repeat again until all Core Principles are named. If you get them all, you’re done in 5 rounds…if not, there are bonus rounds. IH completed in 5 rounds!
QIC discussed the three common methods that boot camp can be designed around. One method is String-of-Pearls. The Q takes the PAX on a pre-determined path with stops along the way for movements. PAX that are strong runners can use exercises to fill in time while the slower runners bring up the 6 to the location. Then movements are completed, and PAX run on. This ensures the group stays together over the course of the workout. A second play on this one is to name a “sweeper”. This is someone that is assigned by the QIC, or volunteers, to help bring up the 6 so that the group doesn’t get too spread out or that some PAX don’t get left behind. The final option is one in which the PAX work within a certain area and do not travel. The stronger/faster PAX make more rounds, but with everyone working within the same area the result is mingling such that who’s in front and who’s not does not matter. For today’s boot camp we chose the later. Murph training for everyone!
- IH has no pull-up bar, so strict form bent over rows with the coupon were used for the back movement. Immediately follow with Merkins, and then squats with the coupon. Then take a stair lap and repeat. So it looked like this:
- Coupon Bent Over Rows x 10
- Merkins x 10
- Coupon or Body Weight Back Squats x 20
- Run a stair lap
- Repeat until time was called.
Coupons ranged from blocks, to plates, to sandbags.
Circled up for some Mary fun:
- Boat/Canoe’s for 45 secs.
- Heels to Heaven for 45 secs.
- LBC IC x 15
- Flutter Kicks IC x 25
CIRCLE OF TRUST
The ethos of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. The hope is that as you get comfortable leading in the F3 world this leadership spills over into your community, whether that’s home, work, coaching kids’ sports, scouting…whatever your community consist of. There are lots of resources to help you get comfortable with the Q in F3…OG’s (Old Guys!) are more than willing to help co-Q a workout, or give you workout ideas. If you haven’t Q’ed, consider it. Use these resources.
Lots of announcements and I may leave something out…Shepherd’s march this coming Friday, see Slack for details. Two Murph opportunities on Memorial Day Monday, 6AM at Iron Valley, 7AM at Arrowhead. Convergence this coming Saturday at Iron Horse at 6AM.