Q: Maestro

PAX: Cousin Eddie
Space Jam
Steel magnolias (fng)
Peloton
Run flat
Lazy dog
Beach body
Maestro
Rainbow row
Xerox

INTRO: it’s amazing what can be done at 5:15. And it’s amazing what can be done at 5:15 with men that want to see you better. Out of all the Merlots splashed at a beatdown I believe this one tops the cake. Beach Body give us a beautiful melody that I believe lasted a full 2 min. It was wonderful. It was also nice of runflat to hold his hair back. — anyway great morning got my buddy to come out and seemed like he enjoyed and wasn’t too impressed with the name “steel magnolias” so that’s a good thing. Lots of notes below because it was a q school so to see the work out keep scrolling g you’ll find it.

It should flow with three things:
Warm o Rama, the thang,Mary

Should be a warm o Rama ( warmed up/expect your pax to stretch before we start if they like to stretch)
The thang ( the main deal) put thought in to it. How will it flow, how will you get to one area from the next)

Mary 6 min ends exactly at 6

Be 5-10 min early

If your not going to make it on time give someone a call to get the warm o Rama ready

Wear a watch

Know if you have fng’s
If you do make sure you keep them in the peripheral (how are they doing and is someone picking up the six)

There is some memorization but a wenki can be used or in my case a denki .

Disclaimer

this is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

4 things
your not a professional
Exercises are suggestions
Your not aware of injuries or anyones ability so you are responsible for yourself modify down if you need to
F3 and CBC (your site) are not responsible for anything that happens to you

Know
The five core principles so we can say them before the warm up

Fohpe

Free of charge
Open to all men
Held outdoors rain, shine heat or cold
Peer led
End with a Circle of Trust

Mission statement

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Warm o Rama

now at this point how ever you want to do it

Couple of notes:
Try not to focus too much on stretching but more of a focus on warm ups

if you can’t q it simply don’t do it. This is why I don’t do a lot of burpees. I’m horrible at them

Call out the exercise like this:

The next exercise is….
Starting position move
In cadence/ on your on
Exercise

In cadence:

1. “1, 2, 3” then PAX calls rep
* Your cadence MUST match the called exercise
* Not all exercises are performed at the same cadence
* Your count matches the body movement
* PAX call the rep number in place of “4”
2. Change your voice inflexion on last rep

Warm o Rama

The squat ic 10.
The daisy picker ic 10
Big arm circles ic 10
The merkin ic 10
SSH ic 20

Shoulder blasters
With big arm circles
Chinooks
Seal clap
Overhead seal clap
Chinooks
Little arm circles

Run over to the hill

The derkin 10 ic
The irkin 10 ic
The irkins werkin 8ic
The derkin 10 oyo

Run to the bottom of hill

BLIMPS
Burpee 10
Lunge 20
Imperial walkers 30
Merkins 40
Plank jack 50
SSH 60
Completed all together held Al Gore for the six

Monkey humpers 10 ic
Jack hammers 10 oyo
10 hill climbs

On the field

Mary
FREDDIE MERCURY 10 ic
Pax choice
Lazy dog with the box cutter
Beach Body with the LBC
Both pax did a great job

COT:
Count-O-Rama, Name-O-Rama.
Announcements – lazy dog has q next Wednesday
Prayer/Praise – lazy dog was out 6th man- thanks for sharing
Prayer for sickness in our community