8 Pax from CAT joined YHC in the gloom of LHS to get learnt up on some good Qing. In all seriousness Q school is a good resource for all Pax to learn from. Getting back to the basics of what an F3 workout should consist of and to be reminded of some of the why behind all of it is beneficial to even veteran Qs, YHC included.
The Thang:
Before we started YHC covered (the 1-minute warning, calling for new guys, assigning a sweeper, disclaimer, pre-workout BOM)
Mosey around to the field
COP – All IC
Side Straddle Hop x 20
Thru the Tunnel x 20
Imperial Walker x 30
Windmill x 20
Little baby arm circles forward and reverse x 10
Merkin x 10
Covered (calling an exercise, counting in cadence, observing the Pax, demonstrating proper form, varying cadence to match the movement, command voice, It’s not about you, If you can’t do it don’t Q it, overcoming mumblechatter and calling an exercise “on the Q”)
slowsey over to another part of the lot
Bulgarian ball buster x 15 each leg
Morning wood x 10 each side
Merkinators x 20 OYO
PLANE BURPEES!!!
Covered (Creativity, calling exercises on your own (OYO), string of pearls, plane(or train) burpees)
Slowsey to the covered walk area
Ranger Ladder
Bearcrawl to first pole
5 Merkins
Bearcrawl back 5 burpees
Bear crawl to second pole
stop at first pole for 5 merkins
stop at second fo 5 squats
back to first one for 5 merkins back to start 5 burpees
keep repeating this pattern adding a pole each round
Covered (No man left behind, managing varying degrees of ability, using circuits or repeats, why Ranger workouts suck)
Slowsey to a patch of parking lot grass
Dealer’s Choice pop quiz
All Pax will call an ab exercise and practice calling the exercise and counting cadence.
SSH x 10
LBC x 20…someone dared him
American hammer x 10
Heel touches x 10
Imperial walkers x 10
Box cutter x 10
Flutter kicks x 10
There were more exercise that YHC can’t seem to recall
COT
BOM
Covered (count-o-rama, name-o-rama, backblasts, #F3counts tweet, COT, prayer requests, announcements, BOM, devo, planning workouts, keeping track of time, leaning on AOQ for help)