QIC: Maytag
Pax – 19: Beans, Big Bird, Dauber, depends, D-List, Flex Seal, HBK, Lightfoot, Lights Out, Lumbergh, Montezuma, Paul Blart, Porcini, Sewanee, Side Swipe, Singlet, Steve-O, Viking
Q School Week @ the Stable means the Site Qs take over and teach the Pax how to lead a proper F3 beatdown. As the PAX circled up, they were each given their assignment for the morning, and I started to realize I probably was not the right man for this task but it was assigned to me anyway. Collectively in the group, the PAX in attendance have led 857 WOs… That’s more workouts than YHC has been to. Big Bird leading the pack closing in on 200 Qs!
COP:
Used COP to review the 5 core principles of F3:
1. Free of Charge – 1 Burpee
2. Open to All Men – 2 Burpees
3. Held Outdoors – 3 Burpees
4. Peer Led – 4 Burpees
5. Ends in a COT – 5 Burpees
Added in a few other exercises in there and a mosey around the lot and got to the Thang.
Thang:
The PAX would do a 4 corners workout. What wasn’t mentioned was that each pax would practice leading us in an exercise working on the proper way to call out an exercise and count in cadence.
• First (or Next) exercise is…. Side straddle hop (name the exercise)
• Starting position…. Move
• In cadence
• Exercise
Before the workout I handed each Pax a sticky note with their exercise and quantity. One exercise at each station with a mosey in between:
Station 1: 10 Manmakers (On My Down)
Station 2: Legs (Bonnie Blair’s IC, Copperhead Squats IC, Gangsta Leans IC, Front Lunge OMD, Air Squats OMD)
Station 3: Nuclears 10/9, 8/7, 6/5, 4/3, 2/1
Station 4: Core (Pretzel Crunch IC, Flutter Kick IC, LBCs IC, Big Boys OMU, Heartbreakers IC)
Made it around 5 times with 3 minutes to spare for Mary. Side note the Stable has been single counting the final hops on nuclears. Dauber was offended and set the record straight. Final hops remain in cadence. Publish it.
COT:
Announcements:
• South End State Fair 8.23
• Dare to Care 8.23
• RAK Ruck 8.23
• depends earning that pullup patch
Intentions: Gave thanks to these Pax my friends and ended with an Our Father. It’s humbling to be out there with you all.
Maytag
F3 Louisville 