AO: The Grove
When: 12/04/2023
Number of Pax: 41
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
I wasn’t able to get on the Q sheet for this last week of Reindeer Games, so Dauber graciously allowed me to take one of his. I’ve heard some chatter lately about working on form during beatdowns, so I did a little brainstorming with our siteQ, Hatchet, and decided to dedicate this beatdown to form focus. I pictured doing this workout for about 10-20 PAX, but I totally forgot that Mondays at the Grove are a hot spot, and as the HCs started rolling in, I started getting really nervous about Q’ing this up well for a large group, as I wanted to stick together. I wasn’t planning on EC’ing, but after tossing and turning all night worrying about how this would go, I was up anyways and ran with the crew before the beatdown.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH (ICx5 and then silent afterwards) while I went over the F3 mission, core principles, and credo.
Warm-up exercises: Twist kicks, hip openers, TIE fighters, Willie Mays Hayes with overhead arm reaches, Polka hamstring stretch, chest openers, tempo squats.
The Thang
All the exercises today were done in a slow cadence (4 or 8 count) with a low number of reps (10) so that everyone could focus all their effort on perfecting the form. After 3 exercises, we did a cardio move to break up the sets (either run to bridge or bodyweight move – had to split the group half for this so the path wasn’t too crowded during the run).
- Tempo merkins (slow 3 count down and fast up)
- Coupon squats (slow 3 count down and fast up)
- Coupon overhead press (slow 3 count down and fast up)
- Run or grady corns
- T-merkins (4 count cadence)
- Sumo squats with coupon (slow 3 count down and fast up)
- Coupon rows (slow 3 count up and fast down – I meant to do this the other way around but messed up)
- Run or grady corns
- Shoulder taps (4 count cadence)
- Lunge with coupon, left leg (slow 3 count down and fast up)
- Coupon curls (slow 3 count down and fast up)
- Run or mountain climbers
- Perfect merkins (8 count cadence)
- Lunge with coupon, right leg (slow 3 count down and fast up)
- Tricept dip on coupon with one leg up in air (slow 3 count down and fast up, 5 each leg)
- Run or mountain climbers
- Blockees (8 count cadence – my form wasn’t great on this one, came up in AAR)
- Calf raises with coupon (slow 3 count up and fast down)
- Thrusters (slow 3 count down and fast up)
Mary:
- Love sacks, 6 each arm (slow 3 count down and fast up)
- Big boys (slow 8 count cadence)
- Rowers (4 count cadence)
- Side leg raises (slow 3 count down and fast up)
Circle of Trust
After 50 or so Q’s, I’m still nervous every time. I want the workout to go well for the group, and I end up overthinking things. Good thing we have an awesome group of supportive guys. So I encouraged the new guys to don’t let nerves be something that keeps you from Q’ing.
Also, I mentioned that I went to the combined F3 / FiA workout in Naperville on Saturday with my M, and I thought the Qs CoT was awesome about how these groups have changed/grown their marriage. I talked about this the whole drive home with my M. F3 should be helping to strengthen your relationship with your M in some way.
Naked Man Moleskin
Thanks Hatchet for being an awesome site Q and helping me figure out the best way to manage the group. Also, I broke my coupon about half the way through the workout, and Hatchet had me a replacement coupon in about 5 seconds flat. Pretty amazing! Thanks Hanger for the coffee!
Great AAR from the group today. I messed up form on a couple exercises (which is pretty important when you are Q’ing a form focused workout) – I’ll keep trying to get better! Awesome group today.