Temperatures were moderately cool for a November Q school session. All the pax started rolling in with their coupons in hand with a minute to spare for a lesson by YHC. Gave clear instructions for disclaimer and spoke to the why it is important that we give it every time. Also noted the need to check for FNGs at the start to make sure they understand the weird jargon that we use and feel welcome throughout. We then mosyed down to the courtyard.
COT: Lead off with explaination of how to effectively call out next exercise. I.e Hillbilly Walkers. In Cadence. Ready Position move. Exercise. Count with Inflection on last rep. Did copperhead squats IC. Went down to plank and recited 5 core principles of F3. Did Kendra Newmans (small, big (forward and reverse)). Michael Phelps. Back to parking lot.
Thangs: 1) Circled up and introduce music ques with “Soul on Fire” (a Bayside classic) Side Straddle Hops with music and Burpees when Title lyrics are sung in song. 2) Travel with Reps: Line up on start line, Block and Bear ten yards then 10 squats and 10 overhead press repeat 2 more times (total travel 30 yards) then carry block back to start. Little Baby Crunches until six arrives. 3) Stations: Had each of the pax pick an exercise at their station then spent 30 secs per station followed by 10 sec switch/rest to push to next. Completed 1 circuit. 4)Merkin Waterfall: Started with all pax in plank first pax counts to 5 merkins and silently completes 10 total as the next pax starts counting his first 5. Each pax holds plank until their turn comes back around. Each time 1 merkin drops off the total until the last round of 1 merkin. 5) Did Side Straddle Hops for the last minute
COT: Ended with no time to spare. 9 Total Pax. Reinforced the importance of recongnizing FNGs for Name-O-Roma and naming. Lifted up intentions for Deer Boy’s arm, Little Foot’s family and fostering, and conflict in Middle East. Cheers!
F3 Louisville 