Day 4 of Old School Q week began with a 50 second teaser promo video that brought out a Pax of 33 to see what YHC had cooked up.  I wanted to bring some old school pain back to Southwake and Honor the founder of F3 Raleigh (Howard).  I remember this epic workout as one of my first and most memorable.

Warmup:

  • Quick lap around the main parking lot.  I took a right turn and did not circle the soccer fields- this altered some pax’ muscle memory but we adapted!
  • High knees + butt kickers then circle up by the flags
  • YHC gave a brief reminder of the 5 core principles of F3 – All workouts:
    • Are free of charge
    • Open to all men – regardless of fitness level or demographics
    • Held outdoors – rain/shine – hot/cold
    • Are led by individuals in rotating fashion.  They are peer-led that actually performs the workout
    • End with a Circle of Trust (COT)
  • YHC reminded the pax of the proper cadence for Q and Pax
    • Next exercise is “state the exercise”
    • PAX repeats
    • “Starting Position – Move”  after “move” the pax assumes the exercise’s starting position – not before
    • Q calls out if the exercise is “In cadence” or OYO or “On my down”
    • “Exercise”
    • “Recover”
  • Warms ups were
    • SSH x 20
    • Imperial Walkers x 20
    • Standard Merkins x 20
    • Mountain Climber x 20
    • Good Morning x 15

The Thang

  • Divide the pax into 2 groups (1s and 2s)
  • Each group goes on a scout run.  A scout run is where the pax runs in a slow single file line. The lead of the line will sprint out as far as he wants to go… make a u turn and return to the back of the line.  Like a reverse Indian run.  One group went clockwise around the baseball fields and one group went counterclockwise.  We converged on the high school parking lot for the main event – the “Beast”
  • The Beast goes like this
    • Six stations setup around what turned into a huge parking lot.  At each station usually 6 reps are to be performed by the pax – but for this one – I increased the reps to 10!  The exercises were
      • Hand release merkins
      • Star jumps
      • Diamond Merkins
      • LBC – in cadence
      • Carolina Dry Docks
      • Burpees
    • We only made it through 4-5 rounds but everyone was gassed
  • Mary
    • Freddy Merc x 20
    • Low slow flutter x 20
    • Box cutter x 20

COT:

  • Prayers for injured pax and Slide Rules coworker that lost a baby
  • Unspoken
  • I reminded the pax of the analogy of the Third 500 in a 2000m crew race from a recent post.  a link to this story is here:  https://f3qsource.blog/2018/05/27/may-27th-f3-qsource-leadership-message-scriptures-and-quotes/
  • YHC took us out in prayer as the skies opened up!
  • Honor to lead – AYE!

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