Date: 2023-09-05
AO: freestate
Q: Horshack
PAX: Winston, Andrew Churchill, Mumford, Baguette, Wildcat, FIFA, Deagle, Cannoli, Mark Michael, Butter, DropIn FNGs: None
COUNT: 11
WARMUP – Welcome to Q School:
Lesson One: Give Instructions Clearly
The next exercise is (everyone repeat)
Ready position, move
Then you have three basic choices
In cadence
On my Q
On Your Own (everyone repeat)
Exercise
Lesson Two: Taking Turns – Learning How To Count
In cadence
On my Q
On your own
Start with “In Cadence” (next number at every change of direction)
SSH x 25 IC
Imperial Walkers x 15 IC
Mountain Climbers x 22 IC
Willie Mays Hays x 8 LONG IC
Next method of counting, “On my Q”
Prisoner Squats x 15 OMC
Merkin x 15 OMC
Overhead Press x 15 OMC
Last method is On Your Own (OYO)
El Capitan – out OYO
Frankenstein – back OYO
Burpees x 5 OYO
THE THANG: Ups & Downs, Arms & Legs
Rotate the Q – Practice Counting, focus on counting on movements which are different tempo for each exercise
Arms Going Up (10 Exercises – 20 of each)
Burpies x 20 – OYO
Dips x 20 – IC
Merkins x 20 – OMC
Curls x 20 IC
Alternating Around the World x 20 – OYO
Carolina Dry Docks x 20 – OMC
Upward Press x 20 – IC
Triceps Arm Extensions x 20 OMC
Chest Press x 20 IC
Cross Grip Lift x 20 OYO
Legs Coming Down (10 Exercises x 20 of each)
Squat x 20 IC
Forward Alternating Lunge x 20 OMC
Al Gore w/ Coupon x 20 OYO
Bonnie Blairs x 20 IC
Jump Overs x 20 OYO
Alternating Side Squat x 20 – IC
Backward Alternating Lunge x 20 OMC
Taint Scrapers x 20 OYO
MARY:
Leg lift Rosalitas x 15 IC
Freddie Mercurys x 15 IC
Flutter Kicks x 20 IC
Announcements – lots of stuff coming up:
9/11 Stair climb:
Take a look at the whitewater rafting poll on What’s App – Cornhole Tournament – Saturday Sept 23rd at Wakefield Park
Saturday October 7 – Launching a new AO in Edgewood neighborhood in NE DC called the Edge of Reason
Tuesday October 10th – Invigorate Live – Shark Tank like Grant competition – including viewing parties. I will host one.
Saturday October 14 – Dos Equis F3 Princeton – proud graduate of Whitman HS class of 1973 having his 50th reunion – will be Qing at WHITMAN!
COT: The three F’s
Name o Rama / Name any FNGs
The 1st F is Fitness – Is called F3’s magnet as it pulls us in and makes us healthier.
2nd F is Fellowship – Is called F3’s Glue because it holds us together and deepens our bonds.
3rd F is Faith –
If Fitness is the magnet and Fellowship is the Glue, Faith is the Dynamite – and the impact we can have when we work together and take on something in our communities bigger than ourselves. Over the summer I took on the regional role of the 3rd F Q – to emphasize the non-religious focus and encourage each AO to ask themselves to identify their desired community impact.
F3 The Capital 