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Commitment – Rectums, Turtle Heads & Wedding Rings, Oh My!

WARM-UP

* Mosey to the woods back to Nesbitt Park Circle

* 25 Rocking night clubs

* 25 Side Straddle Hops

* 25 Imperial Walkers

* Plank Position – Calf Stretches

THE THANG

* Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile

* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:

400 cumulative reps 4 exercises:

* 100 curls

* 100 overhead triceps

* 100 overhead press

* 100 chest press

* Place Rocks Back & mosey to Front of Kensington School: Partner exercise: P1 exercising / P2 running.

400 cumulative reps 4 exercises:

* 100 LBC,

* 100 Heels to Heaven,

* 100 Forward Lunges,

* 100 Squats.

* Mosey Using Indian Run from Kensington School down Bridgewick Rd left of MillBridge Pkwy to Millbridge Clubhouse for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

* Mosey back on Millbridge Trail to Nesbitt Park Circle:

*20 Tricep Dips on curb

* 20 Mike Tysons

* Mosey back to COT

MOLESKIN

Great workout gentlemen. The discussion during the workout was lively filled with talk of rectal exams, turtle heads and wedding rings😉

Premature witty quote of the workout, while doing Indian runs, “We lost two, but we lost one who lost to a number two.”

Elmers is getting stronger & faster.

Doughboy was a strong & healthy this morning.

Mad Dog got overly excited when he saw the green light turn on Nesbitt bathrooms.

Announcements

  • 4/17 8am – Downtown Waxhaw Cleanup Service Project.
  • 5/1 6:30am – Waxhaw Trail Fest Walnut Creek Park.

Pursuit MillBridge Rooster Run Reps

Warmup 

Ran 1mile up MB Pkwy to roundabout for some leg stretches.

The Thang

In preparation for The Rooster on Saturday, we ran 4 – 1mile loops.

Total Miles Ran – 6.2

Moleskin

Braces made his 2nd F3 Pursuit workout.

Robocall & Foot Long continue to impress with increased speed & endurance.

Wolverine always amazes us with his speed despite an injured knee.

Announcements

The Rooster – Sat 3/13/21 @ 6am

F3 Dad’s Trip – Sat 3/13/21 @ 8am from Stonecrest

Neighborhood Watch Sun 3/14/21 @ 7:30am – Champion Forrest

Waxhaw Trail Fest – 5/1/21 = Walnut Creek – 3 man teams (1mile, 3mile & 5mile) – Pax sign up and draft teams.

F3-Waxhaw Q-School 03-06-2021

#DICCS
(Disclaimers, Cell Phone, CPR, Safety)

#Warm Up
No real warm up this morning. It was a little chilly so most Pax warmed up in place while we started going over what is involved in Q’ing an F3 Workout.

#The Thang

– Discuss DICCS.

– Cadence and leading an exercise in cadence discussion.
– From here we went through several scenarios where mistakes were made (on purpose) and then discussions and explanations were had about what was wrong and why. Items of discussion (in no particular order):
– Picking up the 6
– Leading the pax when you aren’t in the lead (delegating/Instructing)
– Planning your workout
– Scouting and reconnaissance of the AO

#Moleskin

Huge thanks to Chastain (for leading), Fuse Box (for showing us what NOT to do and why) & Paper Jam (for some great Q Hacks) for putting together a extremely informative and well planned Q School and to all the veterans, especially One Star that offered great examples and incite from vast Q experience. Being my first Q-School, looking forward to being able to now prepare, lead, and follow-up assigned Q’s for the next few Q’s I’m assigned to.