Author: f3nano

DATE: 2021-07-10
AO: Charlestown-Ao
Q: Banjo (WV)
PAX: Rigger, Lazarus, Inglewood, Damien
FNGs: Agnarr, D’artagnan, Cowher, FNG- Mighty Mouse
COUNT: 9
3 Pax for extra credit Rucking at 06:15

Q School starts with preparation! Planning, disclaimer, other considerations.

WARMUP:
Each pax led one exercise with opportunity to encourage, critique, or adjust.

THE THANG:
Mosey to basketball court whole discussing roles withing a morning workout.
Basketball court-Banjo Q with ladder down on 5 reps of burpees, with bear crawls between each sets. Mosey back to Tennis courts.
Tennis courts-
Rigger introduced everyone to “The Motivator.”
D’artagnan led a ladder down of Merkins with sprints.
Inglewood led a fartlek with lunges by the line.

MARY:
All pax had a chance to lead an exercise.

ANNOUNCEMENTS:
New AO’s- Rucking, Running, and Berkeley County.

COT: Q-ing a workout is about leadership. Pax show up as willing participants. Use this as a proving ground, it will come in handy in leadership situations in life- work, family, and community.

Named Greg “Mighty Mouse” because of his many athletic activities- x-games, soccer, etc.

DATE: 2021-07-10
AO: Basilica
Q: Maj. Payne
PAX: Lucius, Zeus, Bone, Rambler, Popeyes, Switch, Yard Sale, El Niño FNGs: FNGs Shank, TwoByTwo, Olive Garden, DiveBar, Baby Ruth COUNT: 14
WARMUP: SSH, 1 x burpee, IW, 2 x burpees, WMH, Cherry Pickers, 3 x burpees, Michael Phelps, 4 x burpees, LBAC front and rear, 5 x burpees, THE THANG: Mosey to the park for DiveBar portion of Q.
Count off by 3s. Three stages, each done for 5 minutes with 2 x Hill run active rest in between each stage rotation. Stage one: inch worm across basketball court, lunge wall back, repeat.
Stage two: Bear crawl across basketball court, 10 x BWS, bear crawl back, 10 x Merkin. Repeat. Stage 3: 10 x burpees, 10 x step ups. Repeat.
MARY: 25 x Flutter Kick
Mosey back to Basilica. Stay together. Planked it out just before the steeple. All PAX sprinted to steeple to finish.
ANNOUNCEMENTS: What an amazing morning to launch this AO! Thanks to all who posted! July 24 Ruck and Tube Event in Harpers Ferry. July 31 Zeus and Maj Payne Respect +1 beatdown. Aug 7 Sasquatch.
COT: Hope. Don’t lose hope. The pandemic was a trying time for everyone. Remember though that when you are down to nothing, God is up to something. You may not be where you need to be but thank God you are not where you used to be. Exercise daily! Walk with the Lord!

DATE: 2021-07-10
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: Cheese Poof (DR PAX)
COUNT: 3
WarmUp: Copperhead Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and 500m Mosey.

The Thang:
3 rounds of:
100m Sprint
10 Burpees
25m Bear Crawl
20 Merkins
25m Lunge Walk
30 Air Squats
25m Standing Long Jumps
40 LBCs
25m Crab Walks

Take breaks doing the following:
Resistance Band (RB) Lunges
RB Bent Over Rows
RB Curls

Mary: Supermans, Penguin Crunches, Side Crunches, Flutter Kicks, Crunchy Frogs, and American Hammers.

CoT:
Man is not happier with total freedom. Sitting around with nothing to do is not freedom. Freedom is not an absence of bondage, but the choice of what bonds a man accepts and shapes his life in accordance with.

DATE: 2021-07-08
AO: Olympus
Q: Rambler
PAX: swish, Hightower, Joint Chief, slider, Zeus
FNGs: None
COUNT: 6
WARMUP: SSH, Cherry Pickers, Baby Arm Circles, Michael Phelps, Seated Stretch, Down Dog
THE THANG: Round 1 – Two Teams of 3 starting at NW corner of field. Team 1 start with Bear Crawl / Coupon Drag across goal line and then up to 50 yd line. Team 2 fireline toss from Goal line to other goal line, across goal line, meet Team 1 @ 50yd. Reverse roles. Meet at SW corner of the field. Round 2 – 3 teams of 2. Sequence 1. PAX 1 conducts overhead press from one end of goal to the other and back. PAX 2 does Burpee until their return. Sequence 2. PAX 1 and PAX 2 work to other end of goal by tossing flour bags to each other. 1st PAX advances 4 large jumps to receive tossed bag. 2nd PAX advances 4 large jumps past 1st PAX to receive tossed flour bag. Team advances across goal area and back. Sequence 3. Entire Group does Bunny Murder (Reverse MB) to 1/2 point of goal. Returns to start with Murder Bunny. Round 3. All PAX run up /down one set of stadium steps and complete 20 merkins. Rinse/repeat 3x. Round 4: Multiple Choice. Return to end of field. PAX may choose team fire line return of 3 flour bags around field OR complete 1 burpee every 5 yards. MARY: LBC (x46), Squat/Jump (x20)
ANNOUNCEMENTS: Old Town Kickoff on 7/10 @5AM
COT: 20 years ago this week had a life altering event with a seizure followed by diagnosis for brain cancer (5 good years tops) based on initial scans. Surgery 5 days later yielded benign results and limited degradation of left foot function. Bottom Line: So grateful for my life – all that is provided to me – for being able to get up and out every day to engage in the world – to breath air and move my body. Be grateful, be kind, be present to the people in your life. It is short and can change in an instant. Thank you to this group for being a great force in my life and for my family.

DATE: 2021-07-09
AO: Burg
Q: MicroChip
PAX: Flame, Bail, Shute, Supertramp
FNGs: None
COUNT: 5
Warm Up: Various movements w/ a Failure to Launch across Common Area!

Stop 1: Parking Garage
• 10 Dry Docks
• Bernie Sanders up one level
• 5 Double Merkin Burpees
• Jog Down
• Repeat 5 times

Stop 2: Find Benches
• 15 Split Suats Right
• 15 Split Squats Left
• 10 Derkins
• Repeat 3 times

Stop 3: Lap around the block back to the Town Hall!

Mary: Ring of Fire
• PAX Plank shoulder tap
• 15 Mnt climbers
• PAX Hold squat
• 10 American hammers
• PAX Flutter kicks
• 10 Wide arm merkins
• PAX Hold crab walk w/ Rockette flair (Crabettes)
• 20 Fairy SSHs
• PAX Elbow plank
• 20 Calf raises

Announcements:
– Prep work to begin for Sept. 11 stair climb. Bring your ruck gear. – The Burg launch, 23 July (coming up quick)

COT: F3 Reach and Nairobi – talking about the reach of F3 as a nation.