Backblasts

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.

Date: 2023-09-05
AO: thegeneral
Q: Defiance
PAX: Fairweather, Hard Knox, Babel, Refried Bean (Tampa), Magellan (Tampa) FNGs: 1 Magellan (Tampa)
COUNT: 6
WARMUP: Imperial walker, cherry pickers, Wille Mays Hayes, Michael Phelps, down dog into Cobra Kai, then mosey to football field THE THANG: 100 reps of 10 exercises followed by 100 yard dash

1.SSH
2. Body weight squats
3. Over-Head Press
4. Bobby Hurleys
5. Flutter Kicks
6. Calf-raises
7. Merkins
8. LBCs
9. Shoulder Taps
10. Burpees (divided across teams of 2)

MARY: 20 V-ups; plank jacks
ANNOUNCEMENTS: IPC week 1 video is posted, check it out for Friday at the Patriot. 9/11 stair climb.
COT: Take a chance and step up to lead even if you’re not 100% sure you’re ready. Trust that your circle will pick you up. You’ll either be successful or you’ll learn; both good outcomes.

Date: 2023-09-05
AO: delphi
Q: Pop Fly , Hoolihan, Ashe, Glee, K-Pop, Walk-on, Gadget, Rocket PAX: Nano, Monte Karlo, Peanuts, Blue Steel, Raider, Juneau, slider, Crop Duster FNGs: None
COUNT: 16

WARMUP: Pretty standard really

THE THANG: Q laid out the rules. Each person needed to be prepared to lead a 5 Minute Q when called upon. At the end of 5 minutes, the next Q had an immediate start.

It was an awesome frenetic pace today.

MARY: Gadget took care of that during his 5 minute Q

ANNOUNCEMENTS: Stair Climb, Dad’s Camp, Road Clean up

COT: You don’t have to do it all on your own. That’s the point about a 5 minute Q. Everyone can lead for a minute if you need them to.

Date: 2023-09-04
AO: freestate
Q: Horshack
PAX: Mumford, Birdman
FNGs: None
COUNT: 3
WARMUP:
11 trips up the stairs of insanity 47 steps
15 x Cherry Pickers IC
10 x long slow Willie Mays Hays IC
15 x Windmills IC

THE THANG:

11 trips up the stairs of insanity 47 steps (with 30 lbs)

11 trips up the stairs of insanity 47 steps (no weight)

11 trips up the stairs of insanity 47 steps (with 50 lbs for 5 trips)

MARY:
Recline and sweat on our 6s

ANNOUNCEMENTS:
9/11 Stair Climb

COT:
Thank you to Mumford for his Hospitality

Date: 2023-09-04
AO: thefarm
Q: Firehead
PAX: Infinity, Sparky, Firehead, Squatter
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps
Don Quixotes
Mosey around the triangle

THE THANG:
2 Rounds
Sprint whole soccer field
40 Air squats
30 Reverse Merkin

Bear Crawl – Half Field
20 Tricep Press
15 Derkins
20 Plank Jacks

Walking Lunge – Half field
10 Motivators
20 Merkins

MARY:
Glute Bridges, Freddie Mercurys, Reverse Crunches, Rosalitas, Penguin Crunches

ANNOUNCEMENTS:

COT:
In Genesis, “It is not good for man to be alone” and from F3 “here is one undeniable truth; Men need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man!”

We need social interaction, we need to be pushed and to push others.