Q: Harding
PAX: Miyagi, Daniel-san, Precious, Neon, Homer (21/150), Watts, Birdie (75/150), Mutt, Double Fault(40/100 posts), BLART 45/200, Diamond, Snowscape, Luau (119/200), Val, HuggyBear, Boardwalk, Pigskin (84/175), Harding, Church League, Lightweight, Crocs, Wilson, Beltfed
FNGs: 5 Church League, Lightweight, Crocs, Wilson, Beltfed
COUNT: 23
CONDITIONS: 60’s Perfect
PREAMBLE:
This will be my last opportunity to Q at F3 in Georgia, but god willing, it will not be my last F3 Q! It’s always an honor and a privilege to lead these men.
WARMUP:
We had a few FNG’s show up, so full disclaimer, as well as always stating F3 Mission.
I’ve been with F3 18 months so… SSH 18 IC.
Then, Windmills, Imperial Walkers, Mountain man pooper, Butt kicker up downs all around.
Recover – Pop Quiz: F3 Beatdown 5 Core principles.
THE THANG:
PART 1 – To the rock pile!
Thankful thirties:
3 rounds of 3 sets of
10 Thrusters
10 Rows
10 Swings
After each round: Mosey to curb, 10 Derkins and return.
Upon Return/between rounds: Call out something or someone from F3 you’re thankful for.
PART 2
Partner Up – Pick up the 6:
Complete all sets in a row (As team) – Then if finished early, go around and help pick up the six!
AMRAP ——— TRAVELER
Globlet Squats ——— Broad Jumps
Curls ——— Bear Crawl
Floor Chest press ——— Cariocas (karaoke)
LBC’s ——— Lunge Walk
Return rock to pile, mosey back to green.
PART 3 (improvised)
We were moving fast, so I had to come up with something, and stood on the shoulders of giants (stole ideas from other BDs!)
Go to waist-height wall next to the green. All Pax line up back against the wall and then a hold wall sit while all pax each count off down the line (at their own choice of pace). Hold until ALL pax counted off.
Repeat format: Donkey kicks each time pax call off down the line (hold plank in between).
Back to turf, circle up.
Recover – Pop Quiz: F3 Gwinnett’s Mission 2025:
F3 Gwinnett’s Mission is to equip, exhort and create opportunities for men to lead.
MARY:
Modified Guantanamo – This was a large group, so after holding 6” for 3-4 pax, we started switching exercises until all pax had a chance to go around the circle.
Round robin of core exercises, some crowd favorites:
ANNOUNCEMENTS/COT:
– Welcome 5 FNG’s! ChurchLeague, Lightweight, Crocs, Wilson, & Beltfed!!
– New day Thursdays at AO sandlot (best and weights)
– 2F event led by the tracks June 6th.
– Wolfden block party Saturday 3/31
– August 31st need for speed event (double fault)
– Prayers said and unsaid.
