PAX: Methanie (OG), Ripple, Stick up, Pew Pew, Dry Rub, Deep Dish, Uncle Rico, Bob Ross, Pickle Ball, Short Change, Dynomite! (QIC)
It was a nice 50 degree morning as the Pax showed up for day 2 of Q School at Posh. My goal for this morning was to demonstrate how easy it is to setup a Q with just a few simple exercises. I explained the PAX what goes into prep work before the Q (ie Preblast, planning the Q, posting on mumble chat, etc) and the disclaimer and we got to work.
We started out with a mosey around the parking lot in case WOOOO or Meathead decided to get out of the Fartsack! NO show…Luna brothers…REALLY? High knee and butt kicks where done by all.
We circled up for some COP and I explained how to do counts and how to announce the next exercise.
20X Copper Head Squats IC
20X Toy Soldiers IC
20X SSH IC
20X Imperial Walkers
We went thru the 5 Core Principles of F3 Between each exercise and talked about the 6 and the F3 Credo “Leave no man behind, but leave no man where you found him”.
Thang 1: Ladder
10X Copper head Squats
20x Mountain Climbers (2 count)
30X SSH (single count)
40X Freedie Mercury (2 count)
50x Calf Raise (single count)
We did a sprint between every step of the ladder and then came back down the ladder one time to finish.
Thang 2: 11s
Pickle pounder (Single Count) at the botton of the bridge and Starchild Jump Squats at the top. We did Bernie Sanders up the hill and mosey down.
Finally, we finished with some Mary.
50X Flutter Kicks IC
15X Gas Pumps IC
50X (single Count) Pickle Pounder “for the ladies”
COT
Count-o-rama, Name-o-rama, and intentions. Praying for Gavin who passed away from a heart attack at 43 years old, praying for Double downs sister (cancer), praying for my wife’s Grandmother who fell and is going thru rehab, and finally praying for peace in our country. I took us out in a pray and we headed out.
I just want to thank everyone for coming out and letting me be part of such a great group of men.
DYNO
F3 Louisville 