Author: Jared Hauseman

29 Jan 20

Q – Pinocchio

PAX – Almenac, Huckleberry, Ham (F3 Raleigh visitor), FNG – Sabbath

Mission

Core Principles

Warmup

• 10 1-count arm circles, forward & back
• 20 Don Quixotes 
• 50m high knees
• 50m butt kickers
• 20 Apolo Ohno

Mosey (to garage)

The Thang

• Modified Cindy (20 min AMRAP 5x derkins, 15x merkins, 25x air squat)
• Mosey back to shovel flag
• 6MOM

NOR

COR

COT

• Closed with some thoughts on the Concentrica, & the importance of creating impact where we have Proximity. Related this to the Q’s experience. 

1/21/2020 F3
Q- Chew Toy

PAX- Pinocchio, Almanac

Warmup

Windmill

High knees

Cadence Arm Circles

OYO quad stretches

OYO Reach through plank (look up name)

21’s 

Carry sandbag or weight between stations

20 squat thrusts(no weight)1 merkin

19 squat thrusts 2 merkins

18 squat thrusts 3 merkins

17 squat thrusts 4 merkins

16 squat thrusts 5 merkins

15 squat thrusts 6 merkins

14 squat thrusts 7 merkins

13 squat thrusts 8 merkins

12 squat thrusts 9 merkins

11 squat thrusts 10 merkins

10 squat thrusts 11 merkins

9 squat thrusts 12 merkins

8 squat thrusts 13 merkins

7 squat thrusts 14 merkins

6 squat thrusts 15 merkins

5 squat thrusts 16 merkins

4 squat thrusts 17 merkins

3 squat thrusts 18 merkins

2 squat thrusts 19 merkins

1 squat thrusts 20 merkins

COR, NOR, Announcements, Prayer

We had 5 HIMs post for ‘Iron Log’ including one FNG. It was a balmy 27 degrees out and everyone put in good work.

Q- Wild Thing

PAX- Chew Toy, Pinocchio, Zen Master, FNG

Thang
(1)Warmup
(2)Mozy 1/4 Mile Jog
(3)All About The Benjamin’s w/ Mods Added
When finished with Heavy Carry perform the Al Gore until everyone is complete with that round.
50 Reps Pushups (1 rep = 2 Seconds) Plyo/Clap/Regular/Knees/Plank/KneePlank
Heavy Carry
100 Reps Jacks
StarJumps/SquatJacks/JumpJacks/.5Jacks
Heavy Carry
100 Lunge Reps
Jumping/Regular/Pulses/Hold
Heavy Carry
100yd Travel
InchWorm/BearCrawl/Run/Jog/Walk
Heavy Carry
(4)BringSallyUp
SquatPress/Squat
(5)Mozy 1/4 Mile Jog
(6)FitTag
Squats,Pushups,Lunges,ToeTouches
10 reps each, once you catch and pass partner on exercise you ‘win’
*Q did a poor job explaining this…I’ll do better
(7)Iron Log
Team carried 45lb bar with sandbags totaling over 200lbs hanging from it.
(8)Counterama/Namerama
FNG was named ‘Dorothy’ after the weather device in Twister as he works with weather and IT
(9)CoT
Discussed trying to avoid Collusion Cycle and indirectly bringing the negativity we try to avoid onto us by being an active participant in the cycle. Q used previous work and family examples to help illustrate the point.
(10) Q Failure to take picture(s) to prove any of this happened.

-Wild Thing

Warmup

In Cadence

Imperial Walkers

Windmills

Mosey to Parking garage

Complete total reps as a group/team then proceed to next exercise. Some completed more reps, some completed a few less but all completed as a team.

100 Merkins

Ran to the top of the parking garage

200 American Hammers

Ran to the bottom of the parking garage

200 Squats

Ran to the top of the parking garage

-At this point the security officer met us at the top and reminded us to be very careful due to the fog that was thick in the area and we were difficult to see. 

300 Air Presses

Ran to the bottom of the parking garage

200 Suitcase crunches 

Ran to the top of the parking garage

300 Lunges (1 is 1)

Ran to the bottom of the parking garage

100 burpees

Mosey back to the flag

COT

Announcements- Q Source will be starting next Monday at 0600, location TBD

Q 1/11/20

Q-Deflator

PAX-Chew Toy, WildThing, Zen Master

Shoulder Circles x15F x15R
Don Quixote x15
Down Dog Sequence
Egoscue Stretch x10
SSHops x20
Good Morning Merkin x10

Mosey – Paint the lot under the garage, run up stairs and down ramp, back to Flag area.

Routine – set and achieve collective goals!

Mountain Climbers 300
SSHops 200
Merkins 225
Overhead Claps 200
Turf Touchers 300
Lunges 200
Plank Jacks 225
LBCs 400

Mary –
Flutter kicks
Speed bike
Dolphin hops
Starfish Side Plank

COT: Q related a story about the Daily Dad Joke book and how his kids remind him every day to make sure we read one at dinner. Reminder about making time and treasuring the small things, as they mean much more that you might appreciate.