Free Outdoor Morning Workouts To Build Community Leaders
Q- ChewToy
PAX-Counselor, Countdown, Dorothy, WildThing
Warmup
Lounge act
Alternating side squats
Shoulder blaster special 1/2
The Thang
Ladder up to 10 and back
Squat thrusters into Lunge (2 is 1)
AMRAP 5 minutes, each number completed together. 1 all together, 2 all together, etc.
More details and photos to come…
Q-Countdown
PAX- Dreadsquid, Appleseed, Almanac, Counselor, Agassi, ChewToy
The weather this morning was damp with 95% humidity. The PAX got started quickly this morning to try and beat a storm headed north into the area. They were successful as the work was completed in 43 minutes!
Week 2 IPC 2020
AMRAP 43 minutes with a block
10 thrusters after every movement
Rifle carry block 25 yds out to cone, do work, carry back to flag
400m run (without block)
25 Derkins
25 Blockees
25 squats
25 KB swings
25 vert presses
25 Alpos
CoR
NoR
Announcements
Prayer
Sept 10, 2020 Q-School
AO: Olympus
QIC: HT
PAX: PopFly, YNAB, Zeus, Dunder, ElNino, Derecho, Ashe, Roddick, Houlihan, FNG Denali
Warm-up:
Open with Disclaimer, F3 Mission Statement and 5 Principals.
20 cadence SSH, Arm Circles Forward & Reverse, WIllieMayesHayes, Downward Dog, CobraKai, 20 Mountain Climbers
The Thang:
After a fellowship jog up to football field, PAX lined up on goal line. Explained suggestion for cadence counting 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
10 yards, stop for 40 shoulder press, AAR
10 yards, stop for 50 calf raises, 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.
CoT:
Sept 11 Stair Climb tomorrow, plan to arrive at 0430, event starts at 0445. Derecho birthday Q Sat. Sun at 0630 Week 2 IPC at Olympus. Jimmy V: March 1993 ESPN never give up Speech
3 things everyday: Laugh, Think, Emotions Brought to Tears= Full Day
“If I’m gonna do something, it’s gonna be sick, and it’s gonna be so cool…or it’s gonna be the most hideous four seconds of my life while I just freefall to the ground. – Alex Honnold”
Weather – Delightful 68, slight breeze, moderate humidity
PAX: Counselor, Chew Toy, Almanac, Dorothy, Agassi, Countdown (QIC)
W-a-R
SSH 4×20
Copper Head Squat 4×20
Sideways Starfish (10 Sec x2 (Left/Right))
Heal Taps (4×20)
Shoulder Taps (4×20)
Thang
*Run to the top of parking garage for debrief/partner up
Burpees – 25
Overhead Press – 50 (4 count)
Merkins – 100
Bear Crawl – End
Crawl Bear – Start
6MoM
Plank Jack of Fire (one PAX does 25 plank jacks while rest of PAX hold plank)
Scissor Dolly of Fire (see above, but 26 to get equal love)
Nolan Ryan 4×20
Randy Johnson 4×20
Moleskin: Mumble chatter was on the uptick until a confused motorist decided to trapes across the battlefield. After a brief pause the PAX resumed the morning team downpainment! The concrete was particularly clean, and the pax crawling definitely helped to get it “eat off the ground” clean. The men were so eager to finish that they left extra time for Mary…so thoughtful.
CoT: HH coming up in a few weeks, Countdown will post a poll to see which “port” we can drop anchor in…YHC closed out with a prayer for thanks, healing, and for everyone to cover down on those around them.
Thank you men for the opportunity to serve and lead!
Aye!
Countdown
F3 The Capital 