AO: qsource Q: Harding PAX: Birdie (6/150), HuggyBear, Hyzer (15/200), Harding FNGs: None COUNT: 4 CONDITIONS: Dry and warm inside the coffee shop. THE THANG: f3nation.com/group We discussed, reflected and learned about the various types of groups, specifically in the context of F3 and the Q-Source. How do they differ? Why are those differences important? […]
[qsource] Q-Source Study: Foundation – Group Read More »
AO: ao-tracks Q: Boardwalk PAX: Birdie (6/150), Boardwalk, Harding, Holy Water, Judge Wapner, Luau (15/200) FNGs: None COUNT: 6 CONDITIONS: Low 20s WARMUP: SSHs, LBACs, IWs THE THANG: TABATA- 30 secs of work. 3 secs of rest. 5 sets total. 30 burpee penalty for letting your rock touch the ground. – Curls – Squats –
Lunges for the Sponges? Read More »
AO: ao-tracks Q: Birdie (6/150) PAX: Harding, (Ratatouille), Luau (15/200), F3 Stumpjumper – Chip Fesperman, Birdie (6/150) FNGs: None COUNT: 5 CONDITIONS: freezing cold, frigid 25degree WARMUP: Disclaimer then SSH, Weed Picker, Wind Mills, Imperial Walker, Moroccan Night Club. Then mosey to coupon pile and headed to the parking garage. THE THANG: YHC indicated the
Popper;s gauntlet, sort of Read More »
AO: qsource Q: HuggyBear PAX: Birdie (6/150), Harding, Hyzer (11/200), HuggyBear FNGs: None COUNT: 4 CONDITIONS: Warm & Toasty WARMUP: Latte THE THANG: Language, Leadership. Evolutionary not Revolutionary. The culture denatures words to uselessness. Effective groups have a unique Language. MARY: Shared ANNOUNCEMENTS: SLT Call COT: Jobs, Work
[qsource] Q-Source F.2 Language Read More »
AO: ao-tracks Q: Harding PAX: Luau (12/200), Chubbs, (Ratatouille) -(73/108), Holy Water, F3 Stumpjumper – Chip Fesperman, Harding FNGs: None COUNT: 6 CONDITIONS: Low-mid 30’s WARMUP: SSH, butt kicks up-downs, hillbillies, mtn man poopers, arm circles OYO while explaining BD format THE THANG: Tool Time EMOM: Every minute, on the minute perform a station, then
Tool Time at The Tracks – repeat-ish Read More »
AO: ao-tracks Q: Harding PAX: Birdie (6/150), Boardwalk, Harding FNGs: None COUNT: 3 CONDITIONS: Low 30’s WARMUP: SSH, imperial walkers, copperhead squats, weed pickers, short mosey while explaining format THE THANG: Tool Time EMOM: Every minute, on the minute perform a station, then rotate to the next. Every station follows the format: Exercise x reps
Tool Time at the Tracks Read More »
AO: qsource Q: Hyzer (8/200) PAX: HuggyBear, Hyzer (8/200), Harding, Luau (8/200) FNGs: None COUNT: 4 CONDITIONS: WARMUP: Coffee THE THANG: Cast the vision for the year. Explain the flow of the study. Discuss DISRUPTION MARY: ANNOUNCEMENTS: COT: Family and work relationships
[qsource] F1 Disruption Read More »
AO: ao-tracks Q: Harding PAX: Pipes, Luau (8/200), Birdie (2/150), Harding, Madison FNGs: None COUNT: 5 CONDITIONS: mid-20’s, feels like fuel for the soul. WARMUP: SSH, butt kicks up/downs, copperhead squats, mosey to funky tree… THE THANG: Modified version of Mindy (Which in itself it’s a combination of Murph + Cindy), adapted for this AO
Trindy – trial run Read More »
AO: ao-tracks Q: Birdie (2/150) PAX: Luau (8/200), Pipes, Harding, Boardwalk, Birdie (2/150) FNGs: None COUNT: 5 CONDITIONS: frigid & windy WARMUP: after quick disclaimer, we did Weed Picker, Wind Mills, SSH, Copper Head Squat, Imperial Walker & Moroccan Night Club. Then we moved to the parking garage. THE THANG: 8 cones setup along the
AO: ao-tracks Q: Homer (118/100) PAX: Luau (256/200), Cross Check, Harding, Birdie, Homer (117/100) FNGs: None COUNT: 5 CONDITIONS: Perfect, though I did decide to move off the wet turf and to the dry parking deck. Felt more like Nakatomi Plaza anyway. WARMUP: To the tunes of Bach’s Concerto No. 3 in G Major, BWV.1048:
Die Hard at the Tracks Read More »