10 total HIM of F3 Jacksonville reported to Boondocks with one tardy as a result of navigational issues. With Boondocks rapidly approaching its 1st anniversary, it was time once again to take these PAX members to school… Q-school that is. YHC provided a little education on Q-ing (this of course after claiming that YHC was not a professional), and incorporated some hands-on training of a few unsuspecting PAX members.
COP– YCH interjected the important parts of the Q-ing: arriving early to greet PAX; intro of self and disclaimer; naming the exercise, instructing the Pax to move into the starting position, announce if the exercise is IC (we count IC so we can stay together) or OYO, command to exercise, voice inflection, and announcing when to recover.
- Burpees x10 OYO (led by Twister as YHC provided navigational instructions to his FNG)
- SSH x20 IC
- Squats x10 IC
- Merkins x10 IC
- LBAC forward x10 IC
This is where YHC bowed out and tapped unsuspecting PAX member to practice Q-ing in the COP.
- SSH x15 IC
- LBAC backwards x10 IC
- Moroccan night club x10 IC
- Squats x15 IC
- Raise the roof x10 IC
- Merkins x10 IC
YHC discussed a good tactic following the COP is to perform any series of exercises that cover some real estate, something that Boondocks has plenty of. Mosey to the turf field.
The Beast: 6 reps of 6 exercises for 6 sets. PAX instructed to run 20 yards starting from the back of the end zone (so stops at the 10, 30, 50, 30, 10 and end line) and perform 6 reps of one of the following exercises each time we ran down the field. Fast-holes wagon-wheeled back for the six for each round.
- Worst Merkins Ever
- Jump Squats
- Jumping Spiders
- Iron Mikes
- Flutter Kicks
Following the Beast, and much to the PAX delight, there was time for a little girl who wanted to thank us for vanquishing the Beast. Her name was DORA.
DORA 1-2-3: Partner up. PAX 1 runs to the 50-yd line and back while PAX 2 begins exercises, then flap jack. Total combined reps as follows:
- Merkins x100
- Squats x200
- LBCs x300
Mosey back to Thunderdome playground
- 6-pack ladder of pull-ups and merkins (just because YHC did not think we did enough today).
YHC encouraged those who have not Q’ed yet to take a step toward and Q. YHC never thought he would ever lead a group of men in an outdoor bootcamp-style workout. Never crossed his mind. And when he first did, it felt a little awkward, but he kept doing it, and, with the encouragement and guidance of the Pax, got better. Those of us who have Q’ed will help. The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. Start learning/practicing to lead with a group of men who will support you. The leadership you develop will spill into you home, professional and spiritual life. Where else can you get a great beatdown, strong group of friends, and develop your leadership all for under $0.01?
- Memorial Day Convergence at Anthill, 7 AM to run the Murph
- In the COT, instead of your name, be prepared to mention one of our fallen heroes and a short bit (~20 sec) about him/her
- Safe travels for those hitting the road/skies this holiday weekend
- 50-cents’ son’s, F3-Peso, is graduating tonight- prayers for his future
- Cool Breeze for safe travels and that his M and unborn baby remain healthy and safe while he is away (she is at 38-weeks)
- Lord’s Prayer