Author: f3nano

AO: FreeState

QIC: @Deagle

PAX – 5: @Winston, @Horshack, @CashOnly, @Black Diamond

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Imperial Walkers x 15 IC
· Goofball x 15 IC
· Mosey around the blacktop with karaoke on the sides
· Merkins x 15 IC
· Cherry Pickers x 15 IC
· Frankenstein x 15 IC
· Alternating Side Squats x 15 IC
· Michael Phelps x 15 IC
· Wind mills x 15 IC
· Mosey around the blacktop with high knees on the sides

The Thang:
· Dora 3-2-1

• 300 Dips
• 200 Squats
• 100 incline merkins

· Jacob’s ladder (5-4-3-2-1)

Mary:
· Flutters x 20 IC
· Outlaw x 20 IC
· LBCs x 20 IC
· Dying Cockroach x 20 IC
· Little Mermaid x 10 each side IC
· Reverse Crunches x20 IC + 10 flutters IC

COT

The General Q School

5 Principals

Free

Open to all

Always outdoors

Peer led, no professionals

End with CoT

Stepping up to Q or lead the workout vital for our continued growth, staying within our 5 principles.

Main Event Workouts 3 sections

Warmup

The Thang

Mary

Disclaimer: Not Professionals, modify as necessary

AO: The General

QIC: HT

PAX: Traveler, MjP, Jenner, SubPrime, Buggy, Toolbox, Fairweather, Petro, BlueCheese, Trolley

Warm-up:

Open with Disclaimer, F3 Mission Statement and 5 Principals.

20 cadence SSH, Arm Circles Forward & Reverse, WIllieMayesHayes, Downward Dog, CobraKai, 20 Airsquats

The Thang:

After a fellowship jog up to football field, PAX lined up on goal line. Explained suggestion for counting: single, cadence and feedback for improvement AAR.

Bear crawl ladder climb:

10 yards, stop for 10 burpees, AAR

10 yards, stop for 20 Merkin, AAR

10 yards, stop for 30 SSH, AAR

IntroCircle each PAX enters the circle, shares personal information & what motivates him to come out to Gloom. Then he runs own exercise, group provides AAR for improvement. Next PAX, rinse & repeat.

Next Exercise is …

Starting position, Move

In cadence, Exercise

CoT:

Been reading the book Tribe, these are some quotes: “We have a strong instinct to belong to small groups defined by clear purpose and understanding–“tribes.”

“that-for many veterans as well as civilians-war feels better than peace, adversity can turn out to be a blessing, and disasters are sometimes remembered more fondly than weddings or tropical vacations.”

So much of that resonates with our Tribe in F3. Overcoming these struggles, these beat downs, these challenges together. That’s what makes our bond so strong! We overcome these as a Tribe together!

AO: PatriotQIC: Fish Fry
PAX: 9 Pax prepped for the summer Murph with some Cindy. Cable Guy, Wedding Singer, Lazlo, Bone, Brown Bag, Elvis, Lucius, and one more

Warm up: SSH, LBACs, Michael Phelps, Lunges into hip flexor into pigeon stretch, merkins, Mosey around the track

The Thang: As the saying goes, summer bodies are made in the winter. Since we typically do Murph on Memorial Day, followed by 7 days of recovery, today’s workout was some early prep to get us ready. We did 20 mins of Cindy. AMRAP of sets of 5 pull ups with Big Boi’s while on deck, 10 merkins with reverse planks until pull up pacers signaled rotate, 15 squats followed by arm presses.

Mary: 2 mins of suspension of flutter kicks, heels to heaven, freddie mercury’s, box cutters.

COT: The value of preparation. Closing prayer.

AO: Bulldog

QIC: MicroChip

The PAX: Brisket, Hoff, Gigawatt, Bolt, Mutumbo, Shute, Pre, Mater, Boone, Hydro, Husker, Dial-Tone

WU: Don Quixote (windmills), Overhead Arm Claps, Cherry Pickers, Phelps, Calf Stretch, Cobra Kai

Thang: WarmUp Fun Highs and Lows

Mosey to the Graveyard!

Highs:

• Inclined Merkins IC x 20
• Dips IC x 20
• Decline Merkins IC x 20

Lows:

• Right Side Box Steps ic x 20
• Left Side Box Steps ic x 20
• Plyo Jumps ic x 20

DoraBreakers: Typical Dora with hills not quite big enough to be HeartBreakers!

Partner up at the bottom of the hill. Sprint back to start Swap with partner until count is completed of the following:

• 100 Merkins (Side Shuffles Right)
  • Plank Jacks till PAX Done
• 200 Double Count American Hammers (Bear Crawls)
  • Superman’s till PAX Done
• 300 Prisoner Squats (Side Shuffles Left)
  • Hold Crab Walk Rockette Style till PAX Done

Mosey back to the front of the AO

Mary: 1 x round of each below ic

20 LBCs

20 Box Cutters

20 Wide Arm Sit-ups

20 Flutter Kicks

30 Leg Raises

COT: Everybody has days that are filled with Highs and Lows. Today is typically a low day as it would have been Dad’s 72 birthday but reminded everyone about taking care of themselves. Take a step back and do some breathing for a minute when things get to you. Building on Bolt’s COT talk from Monday as taking a step back and breathing can turn the tide of the moment.

5 Strong as Stairs of Insanity return to #FreeState (more like we returned to them). A cold blooded beatdown delivered by @Horshack and endured by @Winston, @CashOnly, @Deagle, and @Black Diamond making us all wish we left our straightjackets on. Some backs turned to protect the insane.

Warm Up-

· Side Straddle Hops-x 25 IC

· Chinooks-x 10 each way

· Windmills-x 15 IC

· Cracker Jacks (Star jump from frog Squat) x 10 IC

· 2 laps around the black top-Karaeoke & “Imperial Runners” on the sides

· El Capitan-x 10 each way OYO

· Figure 4 stretch-x 30 seconds OYO

· Mountain Climbers-x 15 IC

· Australian Snow Angles-x 15 IC

The Thang

· Mosey over to the Shops at Sumner stairs

· Stairs of Insanity with Burpees at 4 stations 1-2-3-4-3-2-1 (64 total Burpees)

· People’s Chair at 5th station

· Mosey Back to #FreeState AO

Mary-

· Scissors-x 15 IC

· Reverse Crunches-x 15 IC

· Leg Lifts w/ Rosalitas-x 15 IC

· Dying Cockroach-x 15 IC

· Windshield Wiper-x 20 IC (10 each side)

· Flutters-x 20 IC

COT:

· Q1.5 Transformative Relationships at the heart of Fellowship

· Accelerating relationships takes more skill than personal fitness – something that we can control ourselves.

· Work-life balance is a myth. You can’t counter-balance what you can’t control.

· Instead, we should seek Dynamic equilibrium – much like keeping the plates spinning at the circus.

· Relational Rhythm is the activity where we apply a strong, regular, repeated pattern of interactions with those in proximity.