- When: 04/18/19
- QIC: Silverback
- Pax: Cold-Cut (DOUBLE RESPECT), Hot Spot (RESPECT), Italian Stallion (moved), Newfie (RESPECT), Noonan, Patch (RESPECT), Popeye, Rootin Tootin, Silverback (RESPECT), Stabler
One of these days….. seriously, one of these days I will learn how to properly call out an exercise and call cadence. But, until then, I will laugh at myself along with everyone else. It’s all good.
Warm Up:
I started to do a slow hamstring stretch as I like to do, but seeing Stabler reminded me to do some “Screw Bono”s AKA “Good Mornings” instead. We followed that up with Arm Circles and some low, slow squats. I don’t think I called out anything right, and it’s a wonder we did any of it right.
The Thang:
We moseyed over to the back of my truck where we had a wide assortment of weights, kettle bells, shake weights and even a Medicine Ball. Everyone pick their choice according to their manliness. The real men grabbed the 35# items while the various others picked pounds down to the 15# kettle bell.
We walked weights overhead to the circle by the gate, and everyone found a spot on the brick for squats.
First up, we did a fave from #TheGoodFight, an EMOM: 10 minutes
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- Fast Feet Rafiki Press X 10 (Happy Feet meets the Lion King with a kettlebell)
- Sit down overhead squats X 10
Next, we walked weights overhead to the meadow for an F3 fave:
Dora: Partner up with someone. One partner exercises while other runs to the other side does 3 burpees and runs back.
- 100 Curls
- 200 Bench Press using both weights
- 300 LBCs
Next, we gathered around for another of #TheGoodFight faves:
Tabata:
- Bicep Curl (four rounds)
- Tricep Press (four rounds)
Next, we walked back to the truck with weights overhead to put the weight up.
With time running out, we hustled to the hill by the tennis courts and with not enough time for 11’s, or 7’s… we did 3’s of WW2’s and Burpees.
Jailbreak to the flag for COT.
COT:
- Prayer Requests: All the guys doing the Marathon Ruck on Friday, the family and loved ones of the ECU students killed in an auto accident in SC, F3 Easy Rider, F3 Duff’s in-laws, Easter travelers and those bringing the Easter message this weekend.
- Announcements: Marathon Ruck Friday night, Joker Q’s #116 on Saturday, workout Sunday at 5:30 followed by an Easter Message by Charlie Brown at the Commons
Great job today Silverback, my arms are blasted…check out the rest of this comment below. Maybe even get it tattooed on your wrist!
***This is probably the trickiest part for new Qs.
Calling Cadence in the F3 style serves a number of purposes:
Creates rhythm which distracts the mind from the task at hand
Builds teamwork by synchronizing PAX and creating focus
Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
Proper Cadence Sequence
“The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
“Starting Position…” [pause] “Move!”
“In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
Other Notes
Leader counts the cadence, (1 … 2 … 3 … ), with each number generally corresponding to one movement of the exercise; pax count the repetitions ( … ONE). For many exercises, a completed four-count will correspond to two repetitions of an exercise.
Altering inflection on last rep signals that it’s time to “HALT!”
“Recover!” is the signal that the set is complete; absent a call of “Recover!,” pax should hold their final position at completion of the last rep and await further instruction
Or, better yet, I will get Hot Spot to get it tattooed as a Tramp Stamp so I can read it better while I Q!
Now that made me LOL, Silverback. Hot Spot must be a “good” friend…
YAASSSSSSS