AO: The Wood
When: 12/21/2022
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
I wanted to try out the Gobbler Challenge around Thanksgiving, but didn’t get the chance, so I decided to Q it up….with some extra ab stuff thrown in at the end for good measure.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles and credo.
Warm up stretches IC x 10 (Abe Vigodas, quad stretch, groin stretch, TIE fighters, Michael Phelps).
The Thang
The Gobbler Challenge
10 – T Merkins
20 – Air Squats
30 – Rowers (Lie flat with arms overhead, crunch up and pull knees in)
40 – Coupon overhead press
50 – Coupon swings
60 – Flutter kicks (hold block straight up over chest, each kick = 1)
70 – Coupon rows
80 – Lunges (each leg = 1)
90 – LBCs
Run 1 lap around parking lot and then restart sequence from beginning. Continue until 5:54.
AMRAP. If keeping count, each round = 500 rep points. Everyone finished 2+ rounds in the allotted time.
Circled up in plank hold at 5:54. Focus on this plank circuit should be engaging the core and avoid hiking up the hips.
In plank hold, do shoulder taps IC x 15. Inchworm up to standing position and recover.
Standing side crunches IC x 15. Inchworm back down to plank hold.
In plank hold, do plank jacks IC x 15. Inchworm back up to standing position and recover.
Standing side crunches IC x 15. Inchworm back down to plank hold.
In plank hold, do crossover mountain climbers IC x 15. Inchworm back up to standing position and recover.
Standing side crunches IC x 15. Inchworm back down to plank hold.
In plank hold, do up-downs on my call-out until 6am.
Circle of Trust
Discussed how the QSource book material is ending for the year, but it’s just the beginning really…starting back over again in January at three locations and excited to pick up new things the second time around. The first time I led a QSource, the discussion was on “Shorties”, and the main thing that stuck out to me in that section is that we owe our 2.0s everything we have, in all ways. QSource is something that brings everything together to me of what F3 is, and what a leader can and should be, and I encourage everyone to try it out.
Naked Man Moleskin
Thanks Picasso for having my 6 today, and to Soft Hands for bringing the music….in between the tough sets, it was fun trying to figure out the different 90’s bands. I had a good discussion with Sparkler, Wreck-It, and Dear Abby over coffee inside Dunkin Donuts afterwards as well.