- When: 09/17/2022
- QIC: Saigon Sam and Zamboni
- The PAX: Yard Sale (R), High Pitch(R), Papa Smurf (RR), Bada Boom (R), Inside Out (R), Outhouse (R), Goggins, Housekeeping (R), EPT, Dick Simmons, Felony, DNR (R), Wrangler
Beautiful morning at Poseidon and YHC was greeted by 14 eager Pax. No FNG’s present, read the modification statement and got into it!
Weekly QPoint – Consistency – Q3.10
- Unchanging In Nature, Standard Or Effect Over Time
Warmup:
- Mosey lap around park
- Side Straddle Hops 15X
- Imperial Walker 10X
- Slow low squats 10X
- Walk out merkins 5X last one stay in plank
- Calf stretch 10 count each side
- Peter Parker 10 count each side
- Down dog, Valdez, good mornings
- Michael Phelps 10X
The Thang:
Spur 1
- Simplicity is the foundation of Consistency
Partner up 5 rounds back, core and cardio:
Partner 1:
Completes 5-10 pull-ups then do a core exercise until partner returns:
- V-Up
- Flutter Kicks
- Freddy Mercury
- Leg Raises
- Sit-ups
Partner 2:
Run length of the field do 5 burpees run back and then tag partner for switch.
Spur 2
- Strong Routines are the framework of Consistency
Turn over to Zamboni for strong “merkin and leg” routine.
Zamboni had us line up at the end zone and we rotated between walking or lunge walking the length of the field stopping every 10 paces to do 10 reps of either wide squats, standard squats and narrow squats. Interesting suggestion by Outhouse to use the tuck method before doing the narrow squat to avoid the dreaded testicle pinch. Thanks for that OH! Going to see if we can add that to the F3 Nation Exicon directions. We went all the way to the far end zone and back to mid-field.
At mid-field everyone lined up in the plank position and each Pax would do 2 merkins with the Pax in front of them and then side bear crawl in front of each pax until they got to the end. This was brutal! We then remained in the plank creating a tunnel that every pax had to low crawl through. Shoulders were screaming! All the Pax were crushed!
We then went back to legs with a ladder of squats and runs to the 50 yard line and back to end zone. 10,20,30,40,50 reps.
Last, we did LL Cool J back to the 50 yard line for COT. I think everyone was glad we ran out of time or Zamboni would have thought of some other method to torture the Pax!
Spur 3
- The Virtuous Leader focuses on bandwidth not perfection
Quote:
“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.” ― E. James Rohn
One tip for consistency- YHC encouraged the Pax to put something on the calendar that scares you a bit! When you wake up and want to sleep in, you’ll realize you need to train so you don’t get crushed during your event.
COT
Count a Rama
Name a Rama ( I was so delirious that I forgot this LOL)
Announcements
- TRM needs support Fridays and Clay shoot November 11