Category: Uncategorized

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Q-School

Date: 2023-08-21
AO: None
Q: Infinity
PAX: Firehead, Sparky, Chile, Gekko (Keith Capp), Squatter, Trolley, Ka-Boom FNGs: 1 Ka-Boom
COUNT: 8
Disclaimer

WarmUp: Have the PAX take turns leading the warmup exercises: – SSHs
– Michael Phelps
– Don Quixotes
– Beet Pickers

The Thang:
Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 60m Sprint
– 10 Merkins
– 15 SSHs IC
– 20 Air Squats

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 25m Bear Crawl
– 10 CDDs IC
– 10 Glute Bridges IC
– 10 Reverse Lunges IC

ward.

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 30m Walking Lunges
– 20 T-Claps IC

Getting Prepped, General Info
– Every man thrashed, no man left behind.
– Don’t take unnecessary risks or do stupid stuff.
– Think of CoT words in advance.
– HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

Mary: Take turns having the PAX lead the Mary:
– Flutter Kicks
– American Hammers
– LBCs

CoT: We end each workout with a Circle of Trust.
– Count-o-Rama
– Name-o-Rama
– Announcements
– Inspirational/motivational thought or words of wisdom as the Q sees fit. Some Q’s include a prayer (optional).

F3 stands for fitness, fellowship, and faith.

F3 Core Values: The workouts have to:
– Be free of charge
– Be open to all men
– Be held outdoors, rain or shine, heat or cold
– Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary – End with a Circle of Trust

F3 Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

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Just another Monday morning….

Date: 2023-08-21
AO: None
Q: Big Short
PAX: 2 percent, Booking, CableGuy, Elvis, Ice Tea, Legacy, Major Payne, Smokey, Spokes, Strange Brew, Sunshine, Tea Party, Wedding Singer FNGs: None
COUNT: 14
WARMUP: Normal stuff: side straddle hops, imperial walkers, etc., a fellowship lap, and assorted Mercans and squats.

THE THANG: PAX assembled at the circle at the center of the field for coupon and body weight exercises performed as follows:

One PAX would go to center of circle with his coupon and pick a card listing an exercise. That PAX would then rifle carry to the goal line and shoulder carry back to the center of the circle. While the first PAX was running, everyone else performed the exercise on the card. When the first PAX returned, the next PAX would go to the center of the circle, pick a card, and the cycle would repeat. The PAX went through the cards twice, performing each of these exercises two times: – shoulder press
– toy soldiers
– coupon curls
– Mercans
– flutter kicks
– atlas shrugs
– shoulder taps
– kettle bell swings
– WWIs
– goblin squats
– press ups
– mountain climbers
– squat thrusters
– calf raises
– man makers

MARY: dirty dogs, donkey kicks, freddie mercuries, hip leg lift things, Nolan Ryans and world’s greatest stretch.

ANNOUNCEMENTS: inaugural Q at Falls Church on Wednesday morning, followed by coffee.

COT: lots of life transitions are underway

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Check in on your brothers

Date: 2023-08-20
AO: None
Q: Doodles
PAX:
FNGs: None
COUNT: 14
WARMUP: SSH, imperial walkers, cherry pickers, down dog, WGS, kobra Kia
THE THANG: moseyed to our Sasquatch brethren and did 10 burpees with them and moseyed around the track and did 20 walking lunges and moseyed up and down the stadium bleachers a few times and did 30 merkins and moseyed down the steps and Bear crawled up the hill and down the steps and over to the brick wall for 40 donkey kicks, Ricky Bobby around the school stopping for 50 flutter kicks in cadence and continued Ricky Bobby and did 40 step ups then 30 merkins then Ricky Bobby to tennis courts for 20 walking lunges and found our way back to the turf field for some shirts and skin’s ultimate disc chasing. We did at least 10 burpees during disc chasing to complete the elevator. Skins made for a good photo shoot for Dad Bod. MARY: in the ultimate
ANNOUNCEMENTS: 9/11 stair climb and overnight, dads camp in October, iron pax in September. A few doing a triathlon the next day.
COT:. School starting next week and summers over. Check in on those you haven’t seen in a while. Don’t be afraid to be on comfortable in checking on others. They’ll thank you later.

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No Set-List, Just Riffing

Date: 2023-08-19
AO: None
Q: Legacy
PAX:
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billies, Moroccan Night Club, Itty Bitty ACs (2x directions), Cherry Pickers, Downward Dog, WGS, Cobrai Kai
THE THANG: WOW WHAT A GOOD CREW! Mosey to Hayes Park, checking out a few cul de sacs on the way, at Hayes Park go to spray-ground and there do 3x of 10 Step Ups and Derkins; Mosey to Basketball Court, there do a 4x sequence of 10 Shoulder Taps (IC) and 10 Mountain Climbers, Mosey over to W-L, stopping to do some merkins at various points, then W-L Stadium was still completely locked-up at 7:25 am on a Saturday (And that’s it, I am running for County Board because the W-L Stadium situation is just nuts), mosey back to Sandlot basketball court, at basketball court, do a series of run down the court and back, then on the endline, 1 burpee, 1 merkin, and 2 full count Bonnie Blairs, but also the merkins escalate +1 each time, up to 10, first PAX to 10 and we are done (thank you Defiance); then a series of bearcrawls to midcourt and jog back, then with one crabwalk, any style MARY: LBCs (50), Toy Soldiers (full count, 20), Flutter Kicks (full count 20)
ANNOUNCEMENTS: 9/11 stairclimb with overnight option, new AO starting Wednesdays 0530 at Columbia Baptist Church, at Horizon Monday, Magoo will be Q-ing with Sandbags COT: THERE IS NO PLACE LIKE HOME! Thank you, F3! SYITG!