PAX: Bewyak, Sloppy, OneHit, Juice, Myrtle (respect x2), Szcerbiack (respect), Free Bird, French Lick, Fun Run
INTRO: it was q school. And Red Dawn temps have been worse. I always enjoy q schools as they give us a chance to actually think about what we’re doing. take a look at the notes below. I said much of this during the workout. The beatdown is hidden in the notes
Keep things in order / process
Arrive early 5-10 minutes so that you can welcome everyone
Watch who’s there.. have you got a new guy!
Have you got some one that’s a little slower?
Welcome everyone by giving you f3 name
Welcome to F3 I’m maestro I’ll be the Q.
5 core principles
What’s the mission,
Plant serve grow small workout groups for the invigoration of male community leadership
1. you are not a professional
2. These exercise are only suggestions
3. Modify as you need to
Warm o Rama
Expect guys to do stretches before this as a time to get loose
Think about your workout if your chest heavy concentrate that on your warmo Rama
How to start an exercise
If you mess up keep going
With the in cadence it’s always one motion per movement
Next exercise is the bear hug
Starting position move
In cadence / on your own
Warm o Rama
Merkins IC 20
Imperial walkers ic 20
Big arm circles
Found a wall to do wall planks
Passed the rucks down and back
Rinse and repeat
Let’s mosey ruck to the practice field
Kettle bell swings
Over head press 100
Most men almost made a complete lap but the 100 merkins with a pack was no joke!
When you finished head to the 6 man and do the workout with him
He leads his workout. You can ask them how many more reps they’re going but do not tell them they have to make it to 100. They may be modifying.
On modify we modify to prevent injury. We dont modify because we’re tired. We dont modify because you feel like it’s going to be hard.
When we move to the thang/ a routine give plenty of instruction
Think about how your going end and where will everyone be. Give instructions on how to wait on the six
Need to save 6 minutes for Mary call you routine for time so you can get in Mary.
The Mary went like this:
OH ruck flutter kicks 20
Freddie Mercury ic 20
Hello Dolly’s ic 25
The cot goes in this order
Count o Rama
Name o rama
Ask for prayer
Pray it out
Announcements – Patriot Games are coming!
Prayer/Praise – free bird was our 6th man
Sloppy shared a praise for their trip,