AO: Shadow
QiC: Manhole
Pax Count: 8
Pax List: Diablo, Dorian, Gates, Manhole, Mossad, Olaf, Saltlick, Scout
FNG Count: 0
Downrange: N/A
The evil winter queen decided to throw up one last gasp of cold air, and drop it right on Shadow AO, but that did not stop 7 PAX from joining YHC for a good old Q School at Shadow AO. YHC enlisted a Gates to help lead the evolution, and 6 followed our Q. 5 others went with the dark lord Fireballs, and they found a new form of torture awaited them.
An extended disclaimer was given, and we got under way.
Warm up: (mostly IC and X12)
- Side Straddle Hop
- Imperial Walkers
- Low Slow Squats
- Cotton Pickers
- Plank
- Newton’s Cradle (or Stone Mountain, I forget)
- A little F3 Yoga
(two rounds were done). Interspersed with the warmup was a history of F3, the Foundations of F3, the mission, the 5 principles
First it is important to understand what the 3 Fs are for: fitness, fellowship and faith.
F3 has 5 “Core Principles” for their workouts.
- 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 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The Thang:
At this point, the hard chargers took off on their merry way, while the more measured among us, moseyed on down the hill to the nature center boardwalk and on over to the tree stumps, where we began our “string of pearls lesson” and rousing set of 11s (step ups and dips)
After the 6 was done, we continued on our journey, up to the wooded playground for a quick geography lesson and then took off again, on up the hill to the secret back entrance to the park and ultimately to the picnic clearing in the way back. Here we had discussions around not leaving the 6 behind and why that is so important, we talked about the importance of counting (in cadence) and we discussed the string of pearls concept in depth. Different pax led each of the 3 exercises (incline merkins, decline merkins and dips – all IC and X15).
We moseyed on down the path and down the hill, all the way down to the bottom and the clearing. Here Gates took over, and we went through some partnered exercises. We paired off, and each pair banged out 100 merkins and then planked for the 6. Next we did 100 Squats and air chaired for the 6. And finally we did 100 LBCs, and kept our feet up and extended for the 6. This stressed the importance of working together, pushing one another and encouraging one another to be our best selves. It also gives the Q a rest from counting out loud (In cadence). Plus its good pain.
We moseyed from here through the THOP and an to the back side of Austin. YHC took over again and called upon the PAX to lead us through pick your poison Mary. All IC and X15. I belive we did the following:
- Freddie Mercury
- Box Cutters
- LBCs
- Big Boy Situps
- Heels to Heaven
- Ausie Snow Angels (thanks Gates)
- Can’t remember 7
- Obliques
We recoverd and lined up at the top of the cul de sac. The next set was lunge walks (10 each leg) and inch worms (x5), all the way up the hill to the generator while Gates took us throug the 3Fs and the values of each. Salt Lick and Scout chimed in as well.
We moseyed on to the top of the hill where we gathered for a merkin ring of fire – instead of going all the way around – we planked at started with PAX 1 doing 1, PAX 2 doing 2, and so on up to 9 and back down to 1. So everyone did around 10 merkins in between a bunch of planking.
We moseyed on across the top of the park to the top of the trail and started making our way down. We stopped at the benches for more incline merkins, squats and dips (each led by a different PAX).
We then continued down the trail all the way to the lodge. We paused her for 1 set of Mary (Rosalita i think) and then back to COT where supposidely YHC was late, but i don’t believe them.
CoT:
Before we got on with it, talked about F3 being open to all men, and to not be intimidated by speaking your soul to the deity of your choosing, and that all of us should be respectful of that choice.
Salt Lick took us out.
Naked Man Moleskin:
Helenback and Tough Mudder – April 23rd (want details, ask)
Brew and Ruck – Saturday, the 19th – 1 PM – Mutation brewery then ruck to Iron Hill and then Moon Dogs
3rd F – Q Source – Friday the 18th