This BB is for any newer F3 PAX looking at doing your VQ. I have been doing F3 now for almost 4 years, conservatively speaking I have q’d over 50 some times. That said I want to make two points. 1. I still get nervous before every Q as I always want to ensure everyone gets a good work out 2. I am still not ashamed to steal someone else’s weinke, sometimes verbatim. I’ll come back to this later.
WU- Mosey across the str….. Oh wait first lets dodge the speeding bullet that almost took 4 pax out like a bowling ball on a 4 pin split. Oh, its Escobar, a complimentary circle back to pick up the man that threatened to kill us… I digress, mosey across the street. Easy warm up, 5 Squats at each island and 5 merkins on the way back. Mosey up the parking lot a ways circle up for the disclaimer. (Should have asked Escobar do it…Work out at your own risk:)). 20 SSH, 10 Carolina DD, 10 Merkins, 10 Carolina DD. Mosey
The Thang: Almost Carbon COPY of Alf’s work out on Monday. 3 Directions, worm burners, smash balls and KB’s. Broke up in to 3 and 2. Do each of the 3 legs. Set of 5,10,15,20,25. Adding 30 burpees between sets for team of 3 and 20 for team of 2. Once done the team of 4 (oh wait, where did Bucky go) circled the lot with a plate, 3 burpees at each transition. mosey back some American hammers to finish the morning.
Moleskin: Bottom line, don’t be afraid to take and existing work out and run it again, even if it is only a couple days old. Often times newer pax try and be too creative and make the work out too complex. Causing more confusion and more anxiety then necessary. If I was to challenge any newer pax it would be to practice your cadence exercises on your own before you are in the center of a circle with 15 guys around you and utilize exercises everyone knows already. As you progress in your Q’s you can add more complexity and improvise but until you really become proficient at leading a pax, stick to the basics. Last, leverage the pax that have more experience than you and don’t be afraid to lead from behind. Caveat, if you lead from behind give clear instructions to whoever is done first to lead something while the pax catches up. With that,,, Thanks Alf for letting me steal your Q, Thanks Bucky for the coffee.
Ohh and commentary. Doc as usual, busts my chops for not having the gear out prior to the work out, yet he couldn’t comprehendo the 3 leg work out with Burpees, Bucky had to explain? One niner pushed through the sets like a champ. Bucky rebutted my form policing and Escobar… Well, he tried to kill us.
Great seeing you all this morning for the rest of you Michelangelo followers you should have been there this morning!!!
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