March 26, 2019

No Backseat Q’s For This F Reduction

THE SCENE: 46 degrees and a B-E-A-UTIFUL clear morning at the Historic AO (Berm). Shovel Flag seems to have been officially relocated to it’s third street light…we should probably call Parks & Rec and get Leslie Knope on that.

F3 WELCOME & DISCLAIMER: PAX consider yourselves welcomed and disclaimed


  • Arm Circles IC x 11
  • Reverse Arm Circles IC x 10
  • Side-Straddle Hops IC x 20
  • Stretch what you need (YHC advised arms and shoulders)


Mosey to outdoor gym area

Circuit 1:

  • 5 Merkins
  • 5 Carolina Drydocks
  • 5 Dips
  • 5 Pull ups

Repeat but with 10, 15, 20, 25

  • 15 second low plank, 15 second side plank, 15 second other side plank,  low plank until All In (thanks Tomb Raider)

Mosey to coupons for a discounted workout

Circuit 2:

  • Colt 15
  • 5 Rows
  • 5 Chest Presses
  • 5 Over Head Presses

Repeat but with 10, 15, 20, 25 (30, 45, 60, 75 for Colt)

Mosey to Endex


  • 90 second low plank


7 (1 FNG): Mardi Gras (VQ), Tomb Raider, Lipton, Yardsale, Laettner, Shenandoah

Welcome Mud Pants


Tomorrow’s convergence will focus on Mental Health. My fiance is freshly minted Therapist that works with at risk teens which can be an emotionally draining job. Having the added stress of wedding planning would be too much so I’ve taken on that responsibility from her to alleviate some pressure. Sometimes we need to step up and take on those jobs and responsibilities from others, even if it’s not something we are comfortable with, to share the weight. Even if you don’t really complete the task, being their to offer that support AND attempt to help goes a long way.


This was one of my favorite Q’s due to all of the mumble chatter. We were able to get to know our FNG (Mud Pants) and new PAX (Shenandoah). We got to really paint a picture of what F3 is all about and it made the Q pass by much faster. Great weather, great workout, great men…couldn’t ask for a better VQ.


Convergence tomorrow at the Barracks. Laettner is working on his 345 and wrapping it up with the Crucible (beast mode).