Made sure to include the legal stuff:
1 minute warning
Disclaimer
Always wear a watch
Plan your workout
Have more than enough to cover 45 minutes
Never end early
Show up early and be energized. Muy importante people. No one wants to be led by someone who looks/sounds/acts like they don’t want to be there to lead you.
Warmups: not standard issue. This is ‘spoda be a Q School, so let’s try to do a lot of stuff in cadence.
Merkins x10IC
Squats x10IC
LBC x10IC
Burpees x5 OYO
Diamond Merkins x 10IC
Monkey Humpers x10IC
RBC’s x10IC
Burpees x10 OYO
Wide Arm Merkins x10IC
Side Lunges x10IC
Russian Twists x10IC
Burpees x15
Hand Release Merkins x10IC
Mtn Climbers x10ic
Flutter Kicks x10IC
Burpees x20 OYO
Thank you T-Bone for this one. This was our warmup at Whipping Stick last week and it sucked. Figured that would be a good start just in case we had to spend a lil extra time with some of the newer guys when they had to practice calling an exercise. Which we did.
It’s funny. We were all there at some point. We had posted for a few weeks now, still trying to figure out the difference between rosalita and hello dollies (note: I still don’t know), panting away in the circle, sorta paying attention to what the Q is saying, but sorta not. I remember Abe calling me to the middle of the circle….went like this:
Abe: Hey tall guy (looks over at Cropduster, Taz, or someone else and asks what my name is). Yeah…Cousin Eddie, come here will ya?
Me thinking: what did I do? I was just minding my own business.
Abe: Cousin Eddie is going to call the next exercise. Go ahead Edward.
Me: Wha???? Where am I? What’s my name? How do you start an exercise?
Abe: It’s “the next exercise is”
Me: It’s the next exercise is
Abe: Now you call an exercise
Me: Now you call an exercise
Abe shakes head, continues to hold Ed’s hand and stumble through Side Straddle Hops….you get the idea. Q’ing isn’t a natural thing. There’s a lot to think about and our greenhorns need a bit of practice before they make that jump on their own.
You can bet that since I got called out that first time, I was paying close attention to what the Q did, what the Q said, how the Q exercised. Just like Dredd says in his book Freed to Lead, Q’ing takes practice. Lots and lots and lots of practice. Lots.
4 new’ish dudes took the plunge and joined me in the circle. There were some fumbles. There were some mistakes. In fact, it was downright ugly, but that’s the whole point of Q School. This is where we get better. Hopefully. T Claps to Dragonfly, Flotus, Katniss, and Sinkhole. You got better.
After a round of exercises by each one, we moseyed to a hill. Note: how is it that Mountain View has no hills? It’s as flat as a dern pancake over there. This puts a big wrinkle in Cousin Eddie’s plans, but we found something that will do just fine for a new favorite of mine: reverse bear crawl (not reverse crab walk, Sweet Heat). Did it again on another short hill just for funzies.
Mosey back towards the flag, but not all the way back. Stopped at the parking lot near the Creeper Van (good morning, Jordache) for The Beast. Note: The Beast is a bit of an overstatement. It’s a tough exercise, but The Beast? Nah. Maybe we should call it The Bobcat. Not quite as scary, but it can still F you up if you’re not careful. Yes, that’s it. Bobcat it is.
The Bobcat is an exercise that has 6 stops. 3 up and 3 back. 6 reps of an exercise at each stop.
Merkins
LBC’s
Squats
Wide Arm Merkins
Russian Twist
Burpees
Had 2 quick breaks in between reps. Doughboy nailed the 5 core principals of F3:
Free of charge
Open to all men
Always outdoors
Peer led
Always ends in Circle of Trust
He and Shorty also nailed the names of F3’s founders.
Mosey back to flag for COT and word of the day.
I did forget to mention one fairly important item….WRITE YOUR BACKBLASTS. As much as I love you Mount boys, you are the 2nd worst at doing this. It’s not that hard and (before anyone from the worst backblast writing AO chimes in on this), you shouldn’t wear this as a badge of honor. Ask yourself: What would Abe do? We all know that answer, don’t we?
Come on. Write ’em. They’re fun. Have you noticed that our boys from Lenoir seem to always write one? Just think a year ago they couldn’t even read. Or write. T claps to the men of LNR.
WOD: Luke 3:10-11
What should we do then? the crowd asked
John answered, Anyone who has 2 shirts should share with the one who has none, and anyone who has food should do the same.
Point of this WOD is that F3 is not yours. It’s not mine. It’s ours to share. It’s ours to give away. Please do that. Find a sad clown and bring him to a workout. Someone did it for you. Your turn to do the same.
Note: if you don’t do it on the regular, I strongly suggest you post to another AO sometime. It’s really fun and a great break from seeing the same old worn out ugly mugs all the time. Seriously, have yall seen yourselves lately? Some of yall’s faces remind me of Kramer when he smoked too much. https://youtu.be/ofsljUAUdlc
The pleasure was all mine fellas. Thanks for having me.
CE
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