Rooster BB – 10.23.2018

With the start of Q school week, the goals were simple:  explain a lot of the what and the whys of the WO; and to keep it simple.  We have a lot of great PAX and it is my hope that we will start to see more and more of them start to Q and see how fun and fulfilling it can be.

PAX (23) – Fridge, Old Bay, Sump Pump, Glen Ross, PED, Loco, Tiger, Waterboy, Zima, DiGornio, Left Eye, Geppetto, Backdraft, Beano, Escort, Blueprint, Maize, Mary Poppins, Sprinkler, Plumb Bob, Wham-O, Miyagi, Deuce (Q).

Disclaimer given, and we are off with a mosey around the walking path (different route for the mosey threw a few PAX off, but its nice to change things up).  Circle up near the Portico for COP.  SSH (IC) and explain the reasons behind why we do things IC.  Grass grabbers (IC), Catalina winemakers, leg stretches.

Thing 1 – Start with going over the 5 core principles of F3.  Then because I am not that creative, we are going to do 5 core exercises:  V-ups (15), Reverse plank into merkin (10), LBCs (IC – 20), box cutters (15), alternating plank.  5 BOYOs.  Repeat.

Mosey around the building and return to the portico.  partner up for thing 2.

Thing 2 – simple Dora.  100 merkins, 200 squats, 300 LBCs.  While partner 1 is doing those, partner 2 runs to the other side of the lot, does 3 burpees and returns to relieve partner 1.

Once all PAX completed those, another mosey around the building and return to repeat Thing 1 (one round only).

With just a couple minutes left, mosey to the flag where Zima pulled out the Q calendar for November and December.  10 burpees, but if you signed up to Q right then, only 5.  (Most PAX did 10 anyway, because why not).

COT – announcements given and intentions stated.  Prayer up to the Sky Q and we were done.


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