- When:06/03/16
- QIC: Dasher
- The PAX: Bottle Cap, Flo, Gator Cub, Dirty Bird, Jingles, Popeye, Mark (FNG), Dos Both, Posse, Shop Dog (R), Flipper, Land Shark, Ole MacDonald, Money Ball, Armadillo, Enron, Turtle
Beach Body Extra
Pax of 18 worked on their Beach Body!
Warm-up (Quick warm-up, there is a lot we need to get through)
SSH x 30 IC
MTC x 30 IC
The Thang
Mosey to the back side of the school for the main event.
Round 1
25 Merkins
25 Jump Squats
25 Dips
Run to the “out house” which is about 600 yards round trip
5 burpees
LBC while we wait for the six
Round 2
50 Derkins
50 Box Jumps
50 Dips
Run to the out house
10 burpees
Heals to Heaven
Round 3
100 Merkins
100 Squats
100 Dips
Run to the out house
15 burpees
Flutter
Round 4
50 Derkins
50 Jump Lunge
50 Dips
Run to the out house
10/5 burpees
American Hammer
People’s Chair w/ Should Press 30 IC
Mosey back to the AO
Since we have a few minutes to kill
10 wide arm Merkins
10 diamond Merkins
10 Military Merkins
Bicycle 30 IC
Moleskin
I know we typically do a gear type workout on Friday’s but I wanted to change things up a bit. We did 255 merkins and covered 2 miles during the workout. It didn’t seem like that much running. Ops, I did say there would be much running. Bottle Cap, Land Shark, and Flipper led the charge during the first couple rounds of the merkin mania. With football season right around the corner I feel bad for Land Shark and Flippers teammates. They will be coming in ready to whip everyone else in shape. When I mentioned something about Beach Body, Dirty Bird said he was already ready for the beach. I love to see everyone working so hard and trying to get better at each workout. I do apologize that our FNG didn’t get the disclaimer at the beginning of the workout. They did show up a few minutes late and found us around the back side of the school.
Family workout on Saturday at 9:30 at Cuthbertson Middle. Wives, kids, and friends welcome. It will be a 30 minutes workout that will give everyone a sense of what we do at 5:30 in the morning. Hopefully they won’t think we are crazy anymore!
Spartan Super in Asheville August 6th. Sign up under competitive division and F3Nation team. Plan on going down the night before, not sure of the hotel plans yet.
Union County Q school is next weekend at Indian Land. Anyone thinking of stepping up as Q should think about going. We need more people stepping up to lead.
Thank you Shop Dog for taking us out.
Dasher author
Hey guys,
Union County Q School in 2 weeks on 6/18 at Indian Trail (Sun Valley) Bojangles (Not a first choice but they have the most seating that can be customized based on numbers)
6:30-7 – Quick beatdown in parking lot to feel less guilty about eating Bojangles
7-8:30 – Q School
Get signed up here: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3unionco
One of the 5 core principles of F3 is the workouts “Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary”
The first half of this sentence speaks to the core mission of F3: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We, as a group, are accountable to each other to grow and energize male leadership which starts by leading other men in a workout. Your active leadership is the cost of attendance to the F3 workouts. The whole ecosystem of F3 does not work unless we collectively support it.
The second half of the sentence is true, training and certification are not required. However, coaching and guidance are strongly encouraged. The Q 101 course is specifically designed to provide you the coaching, guidance and eventual comfort level you need to lead other men in a workout. Q 101 is designed to teach all pax the proper way to lead a F3 workout. Q101 is a hands-on learning experience. Q 101 can be incorporated into any, properly designed F3 workout, and is intended to provide the pax with an example of a proper workout, including Disclaimer, Structure of the Workout, Position Assignments (Q, Sweeper, etc.), How to Count, COT (nameorama), and Ball of Man.
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