QIC: Co-Q (Sidekick, The Count, Whittler)
Date: 03/30/2019
PAX: FNG-Madoff, Bubbles (Respect), Candu, FNG-Smokey, Cowbell, FNG-Bernie, Ducktales, Early Bird, Fastlane, Fissure, Frasier, Geek Squad, Goose, Hasbro, FNG-Erlanger, Iron Butt (Respect), Jabooti, Magnum, FNG-Gooder, Moneyball, Mongo, Mrs. Baker (Respect), Mustang, FNG-Mayhem, FNG-POS, Peanuts, Prosciutto, Rug Doctor (Respect), She Shed, Sidekick, Sidewinder (Respect), Skitch, Snooze Button, Snowflake, Sunburn (Respect), The Count (Respect), Threeskin, Truck-Yeah, Venus, Vila, Whittler, WuzntMe
AO: Hacksaw
Conditions
Perfect Convergence Weather
COP
Disclaimer delivered while planking
Forward rest (Plank) x 10 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
SSH x 12 IC
Imperial Walker x 10 IC
ST Squats x 12 IC
SSH x 12 IC
The Thang
PAX divided into three groups, each containing a fair number of FNGs
Prescription for Pain
After meeting at the Combat Medic statue, PAX were each given a prescription with a specified “dose” of an exercise. Short mosey between the stars as we advanced. The exercises were cumulative i.e. 1 then 1 and 2 then 1, 2, and 3, etc.
1 – 8 count Body builder
2 – Alternating shoulder taps
3 – burpees
4 – 4 count flutter kicks
5 – merkins
6 – Froggy squats
7 – 4 count LBCs
8 – imperial walkers
9 – 4 count SSH
10 – squats
Field Of Dreams (Q-TheCount)
It’s the start of Baseball Season, so AO for Field Of Dreams was set up like the infield on a Baseball Field.
PAX counted off by fours and each proceeded to corresponding work station (Base) for start of circuit.
First Base – (Squats / Lunges)
Second Base – (Merkins / Plank Jacks)
Third Base – (LBC’s / Flutter Kicks)
Home Plate – Burpees
All rotation controlled by PAX at Home Plate doing Burpees. Once PAX complete 10 Burpees they sound off to All PAX “ROTATE”, where all PAX AYG to next base. Home moves to First Base, First Base to Second Base, Second Base to Third Base, and Third Base to Home Plate.
At each Base PAX will perform AMRAP of one of the exercises at that location. They will alternate the exercises on each rotation through that base.
Goal is to complete as many rotations around the bases as possible (at least 3-4) in allotted time.
Across the Hacksaw Bridge (Q – Sidekick)
*Divide into groups of three and line up:
Pax 1: Sprint to third tree
Pax 2: Overhead presses until sprinter returns
Pax 3: Plank until sprinter returns
*Last place team 5 burpees, next to last 4 burpees, next 3 burpees, and so on… winner = 0 burpees.
Pax pair up in 2’s for a Dora: 150 merkins
Mary: threeskin
Good Mornings IC x 10 Slow
Suitcase Crunches IC x 10 Single Count
LBCs IC x 20
Pickle Pointers IC x 10 > One Leg IC x 8 > Other Leg IC x 8
Freddie Mercury IC x 10
Pretzel Crunch IC x 10 Each Leg
Plank Slow Count
Pickle Pounders IC x 10
Plank Slow Count
Child’s Pose
Forward Fold Silent Count
COT
We’re a group of leaders.
F3 stands for Fitness, Fellowship of Faith. Our mission is plant, grow and serve small workout groups for the invigoration of male community leadership.
Our core principles are 1) free of charge 2) open to all men 3) workout outside rain or shine, heat or cold 4) leaders rotate and are not professionals or certified trainers 5) end in a circle of trust.
Get a copy of Freed to Lead and you’ll read about how Fitness is the magnet that attracts guys to F3 in the first place. Fellowship is the glue that holds it all together and Faith is the dynamite that starts to effect change in and around all of us. F3 is open to men of all faiths.
We’re here today to spark growth in the Ooltewah/Collegedale area!
Moleskin
Multiple jokes about keeping the prescriptions and changing them to Cialis
The Count reportedly pitched a tent upon seeing the flags
If you’re a Q and aren’t sure how to use the FNG User form – learn to delegate (Prosciutto)
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