Backblast: Q School
Date: 11/17/2022
AO: #ao_mastadon
PAX: @Shiplap @Sparrow @Spit Valve @Dilbert @Hershey @Majorette @Dogear @Spokes @LeMond @Bo-Peep @Big Mac @Tortuga @T-bone @Jolly @Giggles @Panhandle @Stock boy @Da Vinci @Archive @Katniss
FNGs: 0
Q: @Shiplap
Total: 20
1st F Q @T-bone thought it was a good idea to get a Q school on the books to reinforce Q best practices and show some newer PAX the reason why being a Q is so important.
Welcome to F3. This workout is free of charge, open to all men, held outdoors rain or shine heat or Cold, led by men who participate in a roaring fashion, and ends with a circle of trust
I am not a professional. I don’t have any knowledge of your injuries or fitness considerations. It’s each persons responsibility to be safe and modify as necessary if you need too.
WOR: A pearl on the string warm up
SSH x 25, mosey, merkins x 15, Burpees IC x 10, mosey, squats x 25, mosey
Thang: Short Dora
50 burpees, 100 merkins, 150 squats.
While one PAX Bernie’s to the light pole their partner accumulates reps of the exercises. Flip and rinse and repeat until all reps are completed.
Cool down: The Q called out a PAX to perform a proper cadence with a desired exercise. Mosey back to the flag
6MOM: flutter kicks IC x 25, American hammers IC x 25, BBSU IC x 25, LBC IC x 25, leg lifts IC x 25
Moleskin: don’t keep secrets from your spouse including voicing your feelings and needs
F3 Wheaton 