AO: Three Rivers
When: 12/13/2022
Number of Pax: 26
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
This one made me nervous. It’s the largest group I’ve Q’d for, even bigger than my VQ. This was also my first Q that I’ve incorporated a coupon…I much prefer body weight exercises usually, but I wanted to Q up a form-focused slow-cadence coupon beatdown for some time. To make sure I would get my point across with clear instructions, I probably practiced my speech in my head a dozen times or more the night before (preparedness). My site-Q, Foreclosure, did a great job reaching out to me the night before to discuss the plan as well. In the preblast, I mentioned we’d be slowing down, doing some extra stretching, and have some fun during Mary. I slept like crap (I usually do before I Q), so I arrived early to set-up and get out some nervous energy.
Warm-O-Rama
I greeted all the PAX rolling in, and we got to work at 5:15. I started off with the disclaimer language, F3 mission (task + purpose = mission), core principles, and credo and then jumped into the WoR.
All were done in cadence to 10: Good mornings, Harry Rockettes, Abe Vigodas, Quad stretch, Helicopters, TIE fighters, Michael Phelps, Groin stretch, Hip openers, Reverse lunge with cross arm reach.
Everyone then stretched on their own for a couple minutes while I explained the workout.
The Thang
Split the PAX into 4 smaller groups so each could take turns calling out the different exercises in slow cadence to focus on form and quality over speed. Each exercise was only 10 reps, but slow.
- Air Squats
- Coupon Curls
- Coupon Rows
- Run a lap
- Coupon overhead press
- Lunges
- Grady corns
- Run a lap
- Coupon thrusters
- Hand release merkins
- Coupon chest press
- Run a lap
- Coupon skull crushers
- Big boys
- Burpees
- Run a lap
Each group got through about 2 rotations.
We then circled up at 5:54 in plank position and I explained the team inchworm race. Line up shoulder-to-shoulder with your team in plank position (sideways in the direction of the travel). Similar to an indian run, the person in back would inchworm up, run to the front of the line, and inchworm back down into plank. That process continues all the way across the parking lot until there was a winner. We finished one minute early, so we circled back up and held plank (with a few down-ups) until 6am.
Circle of Trust
It’s pretty cool to see so many guys accelerating and hitting major F3 milestones lately, especially the 43rd posts. It got me thinking about where I was for my 43rd post, which happened to be at 3 Rivers for a Burnt Ends Q…which had a focus on slow cadence and form. So, I “borrowed” parts of that plan and worked it into my beatdown today, thanks for the inspiration brother! Let’s continue to abide by our mission, enforce high standards, be accountable, and accelerate as a group, aye!
Naked Man Moleskin
Thanks Foreclosure for having my 6 today, and helping me out with the lights and music. I loved the playlist! Thank you Ditka for bringing coffee. Special shout-outs to Webster and Spike Horn for hitting their 43rd posts today. And good luck to Schlitz on his VQ tomorrow!