Backblast: Q School Beatdown
Date: 07/11/23
AO: #ao_mastodon
PAX: @Banks@Sparrow@Jolly@Shiplap@Samsonite@Spokes@Hancock@Panhandle@Cheese@LouGee@Maniac@Stock boy@The wet burrito@Manhole
FNGs: 0
Q: @Shiplap
Total: 16Beautiful day at AO Mastodon. 16 PAX came for what they thought would be a lot of talking and tips about Q’ing. What they got was a moderate beatdown, a few tips, and a few examples of what not to do. Hope all had fun and enjoyed5 Core principles and disclaimerWOR: SSH IC x 20, Merkins IC x 10, Squats IC x 15, Copper Head merkins x 10, copper head quats x 10, picking daisies5 EMOM – 35 SSH and 8 burpeesThe Thang: Circled at the bottom of Hoffa for some IC resistence trainingMerkins and block merkins – 11, 10, 9……..Coupon press IC x 30Rows IC x 25One Arm rows, IC x 20Copper Head rows x 10Tricep Extentions x 20Skull Crushers x IC x 20Copper head skull crushers x 5Squats IC x 25Lunges OYO 10 each legCurls IC x 255 count copperhead curls x 10Lunges x 10 each leg6MOM: Crunches x 25, Slow bicylces x 10, Leg lifts IC x 15COT: Prayers for all the PAX, and unmentioned requests, praise for bringing F3 to all of us.Moleskin: There is one undeniable truth; Men need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by-product. The workout is what draws most men like a magnet but the relationships, brotherhood and community keeps men coming back. Come check out an F3 workout near you and help us accomplish F3’s mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 Wheaton 