And the Grammy goes to… Q School
AO: Grindstone
When: 02/06/2023
QIC: Spit Valve
PAX (8): Corn Dog, Crab Cake, Hail Mary, Irene, Jiminy, jugdish, Krystal
Preamble:
Q School was available for all the RNGs. The Grammys happened the night before so YHC mashed it all up to make it work.
Warm-O-Rama:
Mosey to the far end of the parking lot for the first lesson…
Plank while asking PAX to provide the mission and core principles. Those are provided below:
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
F3 Five Core Principles
Free of Charge
Zero cost! Never a charge to workout, ever
Open to all Men
No matter the man, you are welcome here
Held Outdoors
Rain or Shine, Hot or Cold, we are out there
Peer Led
Led in a rotating fashion by the men who attend
Ends with COT
Always ends with a Circle of Trust
With that out of the way, an overview of counting in cadence was given while performing SSH, weed pickers and good mornings. Check this out for more… https://youtu.be/tT7afkk2toA
The Thang:
Mosey to the turf field. During the commute we discussed planning for a BD. This included using what is available at your AO, reviewing prior BB, searching the exicon and drawing inspiration from what is going on in the world (i.e. the Grammys).
The thang consisted of partnering up at the goal line while the playlist containing a sample of the “best song” nominees was played. Partner 1 begins the specified exercise while partner 2 moseyed to the 30 and back. Partners switch on and off and do AMRAP of the specified exercise until the next song. It was quickly determined that 1) we needed to run to the 50 instead of the 30 and 2) we needed to take it easy on the legs with the upcoming Thrill in the Hills 50k/21k that multiple PAX are running. The routine is as follows:
Abcdefu = Burpees
About Damn Time = LBCs
As It Was = Plank Jacks
Bad Habit = Merkins
Break My Soul = Big Boy Sit ups
The Heart Part 5 = Overhead Claps
After 20 minutes of that, we did a little string of pearls to demonstrate how to fill in extra time. This consisted of step ups and dips at the bleachers, balls to the wall at the wall, DB drills in the parking lot, bear crawl, duck walk and crab walk. We had time for 5 minutes of Mary and everyone had a chance to practice calling cadence.
COT:
Continued prayers for Crab Cake’s cousin – praise for recent positive progress
Prayers for Corn Dog’s daughter and health concerns
Prayers for my wife’s 90 year old grandmother who was in a car accident and sustained multiple broken bones including back, neck, etc. Praise nobody else was hurt.
Prayers for Jugdish and discernment related to work opportunities
Prayers for safety for all the PAX racing Thrill in the Hills this weekend
Naked-Man Moleskin:
Hopefully, everyone learned a thing or 2. The one thing that everyone can take away is that you’re not in it alone when you decide to Q. You have a whole group of guys there and ready to support you when you are ready.