The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that keeps things light and helps his fellow pax to forget the pain. The other 3 I had either forgotten they existed or what they really were designed to do. Since the lexicon is short on details, YHC will give his 2 cents on them.
The sweeper: this is the pax that is making sure the six is not left behind. F3 workouts are designed to be challenging. They also are designed to be welcoming. If we get an FNG and leave him a block behind for his first 2 posts, what is he going to do? Probably start remembering the joys of the fartsack, never to be seen again. The sweeper is a critical part of every workout. We never leave a man behind.
The point: this pax is someone the Q knows they can count on to push the workout. The point is almost the opposite of the sweeper. For example, the Q says to run to the next intersection, do 10 burpees then hold plank, but the Q needs to hold back to make sure everyone knows what to do. Who is the pax that leads the men to the next intersection and make sure the work gets done? The point. It’s not the Q’s job to lead the pace. This is where the point comes in.
The Q: to talk about the Q is, let’s first talk about what a Q isn’t. A Q isn’t about the Q’s workout. The Q isn’t there to show off. The Q is there for his fellow pax. He’s there to make sure the point to the six are getting some good work in. The Q is the manager of the workout. He focuses on the pax, the sweeper, the point and the mumblechatter.
The WOW this week comes from the always tough Misfire at last Saturdays Battle. There were a lot of good options, but the extra 15 minutes and the level of the pax at Battle made this workout almost impossible to repeat anywhere else.
The Thang
Grab the bricks for a warm-up COP (all continuous with no stopping in between)
- 25 curls
- 25 overhead press
- 25 curl press
- 25 squats
- 25 press
- 25 thrusters
- 20 lunges (10 each leg)
- 25 chest flys
- 25 Russian twists (2 ct)
- 25 flutter kicks (2 ct)
- 25 Russian twists
- 25 flutter kicks
- 25 Russian twists
- 25 flutter kicks
Ditch the bricks. Head to the Battle Loop.
402 PAX pull-ups (#BattleRecord) – 1st 3 PAX do 1 set of AMRAP pull-ups. Other 4 do big boy sit-ups. 2nd 3 do 1 set of AMRAP pull-ups. Other 4 do BBS. Last 1 (Collar) does 1 set of AMRAP pull-ups. Other 6 do BBS. Rinse and repeat until we got to 402 total. Most PAX did ~ 60 pull-ups.
Brisk run to The Mall. Stop 1/2 there on Landmark for 25 BBS, 25 iron cross, and 25 Russian twists (2 ct).
Stair work at The Mall – 3 stair cases for the parking garage. 2 head down to the 1st one. 2 at the 2nd one. 3 at the 3rd one. Everyone go to the bottom. Go up by backwards bear crawling each step. 10 squats at the bottom, each landing, and at the top. Be sure to dodge piss, vomit, cigarette butts, and condom wrappers on your way up. #crowdpleaser.
Rinse and repeat #muchocrowdpleaser.
Give the arms and lower back a break with a run up each ramp down to the downtown side of The Mall. Skip coming back down the 2nd one because of the fresh coat of vomit near the top (#spilledfromacupfromthenightbefore?).
Slightly less brisk run back to COT. Stop 1/2 back on Landmark for 25 BBS, 25 iron cross, and 25 Russian twists. T-claps to Wingback for finishing his reps quickly so we could all leave since we were short on time.
Wingback and Ronda with a mad dash to the finish line. Looked like a tie to me from 20 yards back?
No time to spare as the last of the group made it back to the start line at 8AM sharp.
The goods: this is a great example of the kind of work you can do in an hour that just isn’t possible in a 45 minute workout. First off, the brick set to start the workout is brutal. All together there are 320 reps. Nasty. Second, the pull-ups. One of the best exercises there is, and between 7 pax they did 402 (~57 each). If that wasn’t enough, Misfire makes them run to the garage for for some evil stair repeats. Then the psycho makes them backwards bear craw up the stairs.
TCLAPS Misfire, this is one of the nastiest workouts YHC has seen to date. YHC is kinda sorry he missed it, then again kinda not.
Announcements:
- Thunder 4 year anniversary on Tuesday. Bring your tanks.
- Ramble/Amble runvergence on Friday.
- Happy hour on Wednesday at Bar None.
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