Back to Q School at Build Up

Khaki’s reached out and wanted to see if there could be a Q School Q sometime soon, and yhc was glad to take the lead.  Yhc got there for some EC, and was excited to see several pax roll in as the time drew near to start!  Pledge of Allegiance, F3 mission given, and off we went to school.

Disclaimer – Qs are not professionals, you work out at your own risk. Modify when necessary.

Warmup – (With 2 fng’s in attendance, yhc stressed on Cadence)  “Next exercise is _______.  Starting position… Move.  In Cadence… Exercise”

• SSH X 20 IC
• Merkins X 20 IC
• Squats X 15 on down
• Arm Circles X 20 IC

Thang – Musical Themed

• Mosey to the rock pile.
  • 20 Curls
  • 20 Overhead Press
  • 20 Tri Extensions
  • Song: Bring Sally Up – Follow song with Overhead press to rack position. Feel the Burn!!
• Mosey to nearest Intersection – Circle up.  Chose several pax to lead out, 10 reps.
  • Squats, Merkins, SSH, Hallelujahs.
• Mosey to Volleyball Court.
  • Song: Thunderstruck – Hold low squat during song, jump squat on “Thunder/Thunderstruck.”
• Mosey back to Flag.
  • Song – Danger Zone – SSH through song, Burpee on “Danger Zone.”

Mary – Pax chosen to lead. Lead out on 10 reps of American Hammers and Flutterkicks.  6:15.

Talked about the 5 core principles of F3, and emphasized on our Credo! Mentioned to pax that it is extremely important to keep an eye out for the six.  Yhc shoulder tapped Khaki’s to be our sweeper before the workout, and suggested to the pax to have a brother be a sweeper when you are qing.

Countarama, Nameorama, Welcome FNG Breaking Bad and Sparty!

COT/BOM

• Khaki’s Aunt – Given 24 hours to live.  Prayers for family.
• Bookworm – Family
• Handy Man
• Praise for FNG’s coming out today!

Announcements

• Stabler has the Q next Wed at Buildup
• Fruity has Q tomorrow at The Good Fight

Blessings Brothers!

FP