AO: Three Rivers
When: 02/07/2024
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
It was a nice evening with temps in the upper 40’s.
Q’d up this same workout at The Silo, took some of the AAR from then and applied it to this Q.
Warm-O-Rama
- Motivators from 6
- Imperial Walkers IC 10
- Good Mornings IC 10
- Arm Circles IC 10 FWD/10 RVS
- Air Squats 10 ct.
- Calf Stretches 10 ct. ea. leg
The Thang
Thang 1
PAX number off 1’s & 2’s and form two lines facing each other approx. 50 meters apart with their coupons.
Both groups start at the same time and must perform 5 burpees, 5 merkins and 5 big boys before they run across to pick up a coupon at the other groups line and returns it to his line. Each time a PAX returns to his line with a coupon they must perform the PT again before grabbing another coupon. They continue this until the preset alarm goes off. Team with the most coupons on their side wins.
I set a timer of 6 minutes (without telling them the amount of time) and the competition began.
Winners take a victory lap around the small loop while losing team does curl press.
Played 2 games.
Thang 2
11’s with WW3’s and Burp & Merk
WW3
Chest press to a big boy and over head press
Burp & Merk
Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Continue to add push ups to match number of burpees.
Mary
- Captain Therkins
- Pickle Pushers
- Freddy Mercury
- Leg Raises
Circle of Trust
I enjoy watching TikTok videos, and since joining F3, my FYP has gone from half naked booty shakin women to exercise videos, inspirational quotes or motivational stories. The last video that came across my feed was one that I wanted to share, specifically to the site Q’s. A man was speaking about how he had a presentation to do first thing in the morning but he missed it because he came in to work late. He went to apologize to his boss, told his boss that his wife left the car with no gas so he had to stop to get gas in the morning, then he got caught in traffic, as he was continuing to give excuses his boss puts his hand up and tells him to stop and proceeds to tell him, “Your circumstances do not change your responsibilities”. He could have gotten up an hour earlier, he could have set up the presentation the day before, he could have checked his car the night before. At the end of the day, his responsibility was to do a presentation regardless of the changing circumstances before his presentation.
This can be applied to our day to day lives. For example, what are the Site Q responsibilities? To pick up the 6, to ensure the safety of the PAX, to provide modifications, to get a head count, ensure we start and end promptly. These are our responsibilities as Site Q’s, no matter if your head is somewhere else, you have stuff going on at home or work, these tasks are your responsibility for the next 45 minutes.
Your circumstances do not change your responsibilities!
AYE?
Naked Man Moleskin
Tough BC to get through, it was as hard as the first time I ran it last week. Wanted to bring it down south to the men of 3R.
Showed up to Garage Band Brewing for open mic night and they were still talking about how hard it was.
Best comment I heard was add 15 more minutes and it’s a black diamond.