Q Academy

Date: 2023-11-08
AO: ignite
Q: Legacy
PAX: Overthrow, Hobbyhorse, Kodak, Baracus, Bodett, Bootlegger, Major Payne, Popeye, meister, Pyro, Goldfish FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Hill Billy, Itty Bitty AC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kay, WGS,
THE THANG: Sets of various Merkins practicing the call and cadence, then mosey to parking lot, at parking lot 1) a Farmer’s Walker Timer exercise in which one PAX farmer walks two 35 sand kettlebells, with PAX back doing reps in rotating series: shoulder taps, mountain climbers, and flutter kicks, all take turns with the farmer’s walks and calls. Then a DORA, (bear crawl dora), PAX pair up, with one doing 20 yard bear crawl, and the other doing a series of reps (100 Merkins, 200 LBCs, 200 squats)–first pair to hit the number causes the switch for everyone. Finally a mini-escalator–with 5 burpees, LAP, 5 burpees, 10 merkins, LAP, 5 burpess, 10 merkins, 15 LBCs (Pax took the call on rotating basis). Mosey Back MARY: None (some during Thang)
ANNOUNCEMENTS: THE GRUNT THIS WEEKEND! 5k on 11/19 in Falls Chruch
COT: (From Major Payne) If you are the Q, you will make mistakes. Don’t stop–just keep going! IF YOU FALL, then DIVE. From Legacy: please sign up to Q, the whole organization benefits from having a variety of Qs; LEADERSHIP IS SERVICE, also, you will find, Just like F3 generally, when you are the Q, the PAX are going to support you–they are on your side and want you to succeed. YOU WILL ENJOY IT WHEN YOU Q! SYITG! (there will be a supplemental backblast at a later time with additional tips for your first Q and thoughts on workout design, a critical piece but a different aspect)