Date: 2023-09-04
AO: horizon-ao
Q: 3 mile
PAX: Disco, Kodiak, SPINAL TAP, Old Bay, Trifecta, Attache’, Classified, DangerBoy! FNGs: None
COUNT: 9
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
Fellowship lap
Stops along the way: merkins, squats, drydocks, more merkins Frisbee – excellence in sport, just transcendent
MARY: 50 LBCs
ANNOUNCEMENTS: 9/11 stair climb; Fridays in September at Patriot for IPC. Magoo offered to Q an alternate beatdown if there are enough participants.
COT: – a minute of reflection. All PAX shared 1 thing they’re grateful for. YHC grateful for 4 years of F3, it’s changed my life for the better in so many ways.
Back to Q School!
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.
1,000 yard rusher
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.
5 Minutes Qs
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.
Stair Climb Challenge
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
