THE SCENE: Another humid and nasty morning. Thanks Memphis! F3 WELCOME & DISCLAIMER: YHC explained many things during this workout. I shant not write them in the BB. You must attend Q School to enjoy the fullness of the labor of love, which is Q School. WARM-O-RAMA: SSH IC x30 Windmills IC x15 Mountain Climbers IC x30 IW IC…
THE SCENE: A brisk 50 degrees. Q school was on deck so YHC did a lot more talking than usual. Meter Maid was on time. Captain Obvious wasn’t. So there’s that. WARM-O-RAMA: SSH IC x30 IW IC x15 Imperial Squat Walkers IC x10 Burpees IC x5 (Don’t do this…) SSH IC x20 (10 IC and 10 silent) 10 Penalty…
THE SCENE: A lovely 45 degrees F3 WELCOME & DISCLAIMER: YHC gave instructions to the pax on the disclaimer and thought we would have to do it again for Meter Maid. Meter Maid ran by the AO but didn’t stay since he is training for the Buffalo 50 Race thingy. WARM-O-RAMA: SSH IC x20 (YHC emphasized calling exercises, cadence and…
THE SCENE: Humid 79 degrees F3 WELCOME & DISCLAIMER: Done! We spoke about the disclaimer for a moment before jumping into the Warm-O-Rama, after all its Q SCHOOL! WARM-O-RAMA: SSH IC x20 IW IC x20 Imperial Squat Walkers IC x20 Little Man in the Woods IC x10 SSH IC x10 and another x10 silently Penalty Burpees OYO x10 Mosey to the…
THE SCENE: 88 degrees and slightly rainy F3 WELCOME & DISCLAIMER: DONE! Being Q school, YHC definitely emphasized the disclaimer and welcome WARM-O-RAMA: SSH IC x20 IW IC x20 ISW IC x20 SSH IC x20 (Last 10 done in silence to work on Cadence. Pax failed the test.) Penalty burpees x10 (Thanks Beauty Shop) THA-THANG: Elevator: Pax moseyed…
THE SCENE: Perfect 65 degrees F3 WELCOME & DISCLAIMER The disclaimer was given and a longer intro for Q school. WARM-O-RAMA: SSH IC x20 IW IC x20 Little man in the woods IC x10 Burpees OYO x5 SSH IC x20(First 10 IC out loud and last 10 silent) Penalty Burpees for not finishing as a group x10 Mosey to…
THE SCENE: a GORGEOUS 65 degrees F3 WELCOME & DISCLAIMER: Today was Q-School with YHC. There was plenty of disclaimer and explanation of the disclaimer for the pax. WARM-O-RAMA: SSH IC x20 IW IC x20 ISW IC x20 Mosey THA-THANG: Pax moseyed around the park on the trail. YHC explained the importance of keeping the 6 and using the mosey…
THE SCENE: 45 degrees and perfect weather for Q School F3 WELCOME & DISCLAIMER: YHC led the pax through the importance of and the elements of the disclaimer. The disclaimer should never be overlooked and always be at the beginning of every workout. WARM-O-RAMA: SSH x20 – IMHO every workout should start with SSH for the sake of traditions!…
Date: 12/16/2017 AO: Mothership QIC: Gus PAX: O Positive, Billy Blanks, C-Lo, Bruce Wayne, F-150, Rabbit, Teacher’s Pet, Soybean, Snookie, Pirtle, Popstar, Captain Obvious, Beauty Shop, Four Eyes, Granola, Shoestring, Vladimir, Gus Conditions: 42F and awesome WELCOME Welcome to F3–Fitness, Fellowship, and Faith. I’m Gus and will lead this workout. Equipment check for 3S2W: – Shirt – Shorts – Shoes – Watch –…
