Mini-Murphs and Q-School Close Out

DATE: 2022-05-03
AO: Freestate
Q: Horshack
PAX: Winston, Butter, Wildcat, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 8
Disclaimer – Read!
WARMUP:
• SSH x 25 IC
• Willie Mays Hayes x 10 IC
• Alarm Clocks x 5 OMC
• Carolina Dry Docks x 12 IC
• Karaoke across the blacktop and back
• Windmills x 12 IC
• Overhead Claps x 15 IC
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC

THE THANG: Mini-Murphs – Less than 4 weeks until Memorial Day! • Clockwise Lap Around the School and Park
• Break into 3 groups and rotate until 0630 (Got in 7 Rounds) o 5 Pull Ups
o 10 Merkins
o 15 Squats
• Counter-Clockwise Lap Around the School and Park

MARY: Don’t let your feet touch the ground
• Partner-up for Ukrainian Throw-Downs 30 seconds each
• Rodeo Flutters Outlaws & Flutters x 10 each direction IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama

ANNOUNCEMENTS:
• 1F: Capital Tour CSAUP (May 15-21) Lazlo
• 1F: Boneathon (May 21) – despite the name, this is not porn-related – it’s an annual marathon event organized by F3 Bone. He’s showed up at a few of our Thirsty F3rd Thursdays. He is looking for people to help with nurishment stations along the route. • 1F: Murph WOD Memorial Day (Mon May 30) Yardsale/Roddick
• 2F: Family Picnic (Mon, May 30) Nano
• 2F: Dad’s Camp (June 4-5) Rambler
• Anniversary Convergence (June 18 at Teddy Roosevelt Island) MjP • Harpers Ferry Ruck & Tubing (Date TBD) Jenner
• Sept 11 Stair Climb (Sun 9/11) I Beam
• The Grunt Veterans Day Weekend – TBD
• March 2023 GrowRuck DC Old Bay

COT: Wrap up each workout
Administrivia:
Ensure the Shovel Flag is collected (Site Q, you, or assigned PAX) Connect with the FNG(s) before they leave
• Collect their given name, F3 name, e-mail address, and phone # • Pass this info to the Site Q for invitations to Slack and update Whats App • Acknowledge any FNGs
Backblast: Post the workout and photo
Should be written and posted to The Capital Region Slack site prior to the next workout at this AO. If you’re not on Slack, please get on it: https://join.slack.com/t/f3thecapital/shared_invite/zt-o40agsqq-9Kc9AI2LVr6oEDXB0EC_JQ • Best practice is within 24 hours
• Slack has the “Backblast Cheat Sheet” that walks you through how to post and what to include in your Backblast Closing Thoughts:
• Don’t be afraid to focus on exercise form; coach the PAX (poor form is a precursor to injury)
• Your Q will have an impact on how a Pax begins his day; for better or for worse.
• Serving as Q is Evolutionary Leadership; not revolutionary – and sets us up for taking on greater responsibility – Every fall we switch up leadership: o 1st F: Site Q, have Qs lined up, CSAUPs, etc.
o 2nd F: Happy Hours, Social Events, Comms, What’s App, etc. o 3rd F: Adopt-A-Road, Blood Drive, Fundraisers, etc.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: