September 22, 2020

AOQ

THE SCENE:
6 PAX did some form of pre-work. The place was buzzing with activity. 13 PAX joined for BC

F3 WELCOME & DISCLAIMER
Bonus question: What is the foundational leadership position of F3 Memphis?
A: AOQ

WARM-O-RAMA:
SSH
Tempo Squat
Carolina Dry Dock
Hello Dolly

THA-THANG:
Merkin/BBSU mile (first 2 stops were merkins, last 2 BBSUs)

4 corners – partner up. 10 perfect reps at each corner. P1 critique every aspect of P2 reps. Advance to next corner. Hold plank till all in. Hold your partner accountable for good plank form.

Knerkin/American Hammer (4 is 1)
Hand Release/WWII
Diamond Merkins/LBCs

Last corner: 1 minute timed Merkins. 1 minute timed sit-ups. APFT style

Run to the far sidewalk and back to the circle

MARY:
Bolt 45
Flutter kicks x 10 x each PAX

COUNT-OFF & NAME-O-RAMA:
19

CIRCLE OF TRUST/BOM:
Why do we have AOQs? What is his purpose?
From the Memphis Mojo Manifesto
“An AO Q Serves each Workout. This is the foundational Leadership position within F3 Memphis. It is the sine qua non of our Brotherhood—the very essence of the Mojo. The AO Q is a High Impact Man (HIM) who loves his local PAX and serves as the face of F3 Memphis to both the Faithful and FNGs alike. He is a Disrupter and is free to Influence the Men of his AO to Move toward Advantage in whatever way he sees fit. The AO Q commits to Posting at every Workout and follows all AOQ guidelines required by the Tentpole. A new AO will not be Launched without an AO Q who has taken Responsibility for the Outcome.”

MOLESKIN:
19 is a lot of PAX to coordinate in a workout. 190 flutterkicks failed to happen. We stopped for time at 160 but it was getting pretty ugly well before that. I debated calling an omaha but sometimes its good to push yourself to failure or well past it for many.

With APFT a few weeks away, it is good to prepare your body by performing reps to the actual standard under some simulation of duress.

Bolt 45s is my new favorite routine. Hurts so good.

ANNOUNCEMENTS:
Haverford recommends voting.

QIC:
Speaker
Workout Date:
09-22-2020