Ask HoeDown how you get an eye infection….

Ask HoeDown how you get an eye infection….

Workout Date:

04/17/2018

QIC:

OneCall

PAX:

HoeDown, Bling, Tag Team, Runoff (#Kotters), Etch-A-Sketch, Bluegrass, Mudslide, WonTon, Peach, Grasspatch (AOQ), Whittle, Rushmore (FNG Andrew T.), OneCall (QIC)

The Thang:

…and then follow that advice to avoid one!!!

Conditions
Back to cold.  43, wind chill 39

YHC had scoped out where I wanted to do this beatdown when I was able to head to Barney’s swearing in as the Chief of the Conway PD!  Congrats Brother!  Well deserved for sure!!  Always “I am 3rd” with that one.  Missed you this morning tho!  Picked up Bling for our usual #carpool and headed in to see several men pre-running.  Almost thought I saw the doppelganger that HC’d me for a pre-run.  That guy must have been crazy!  Meeted and greeted all the men, and the FNG courtesy of Whittle, and caught up a bit with HoeDown and Peach (who showed Charleston on Saturday how we do it up here!!).  Awesome seeing 13 men in the gloom!

1 minute warning

Full-on Disclaimer

COP
SSH x 25 IC
IW x 15 IC
Tempo Squats x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers x 15 IC
Flutters x 25 IC

Head to the parking lot by the Big Lots (you are welcome staff waiting by the door watching us get pumped!!) which had the perfect arena for the The THANG
AMRAP all day – You versus You; push yourself!

The original plan was for this to take the remainder of the time, BUT, fitness levels vary, FNG was present, and, as always, the Q isn’t about the Q, it’s about the PAX.  So modify on the fly….(YHC cut the times short so we could add in a DORA at the end and demonstrate fully the partner work, accountability, fellowship, and picking up the 6)

1st round – Upper body PUMP
Start in the center; run to a corner; do 10 reps of exercise; Run back to center; do 5 burpees; next corner; exercise; center; burpees; etc etc
Exercises:

  • Merkins
  • CDD’s
  • Diamond Merkins
  • Wide Arm Merkins

Plank in center near end – talk about F3 some
5 Burpees together

2nd round – Legs
Same pattern – center this time was 10 jump squats
Exercises:

  • Squats
  • Reverse lunges (5 each leg)
  • Prisoner Squats
  • Sumo squats

Al Gore hold on the 6
10 Jump Squats together

3rd round – Core
Same pattern – center this time was 5 Turkish Getups or 10 Heels to Heaven – PAX choice
Exercises:

  • LBCs
  • BBSU’s
  • American Hammers (2 count)
  • Flutters (2 count)

Hold 6″ on the 6

Let’s get to that DORA – Partner up – fit guy with a guy not as fit
One end of parking lot
Run halfway or the full way, runner’s choice
50 BBSU’s
100 Squats
150 Merkins
I will say I called out 500 Merkins, and NOT A MAN was phased (except Bling who started to run off into the shadows)  Strong PAX!!
We did this, modified the 150 to 100 based on time, but finished up together with
22 Merkins for our Veterans to end – #22Kills

Run back to start and it was TIME!

COT
Count-O-Rama – 13, 1 Kotter, 1 FNG
Name-O-Rama – FNG from South Dakota, named Rushmore
Prayer requests for Wonton’s Daddy
Prayer requests for Etch-A-Sketch’s M’s grandmother
Prayer requests for Goldberg – testing and medical issues
Prayer requests for Mudslide’s friend
Prayer requests unspoken
Praise report for HoeDown’s daughter
BOM by YHC

Moleskin
– Everyone pushed hard.  It was great to see the men going at it, but still encouraging the 6, and great sweeping of the guys that needed it!!
– Honor to be out there with you all!
– Great job by the FNG.  It ain’t easy, but nothing worthwhile is!!  Keep coming out Brother!
– Runoff said it during announcements – men reaching out to him while he was on IR meant a lot!!  That’s what we do.  We are there for each other and we are stronger for it!!

Announcements
– AOQ Challenge going strong from April 16 – May 18 – Support your normal AO’s and maybe some others!!  Rules below
– Skidmark is our 2018 MudRun Q!  Get your teams and sign up.  Or just sign up and he will set teams up.  Need some more teams!  Incredible event!!!
– Dragon Boat coming.  April 28.  Talk to Handy Manny.   Need some more guys!
– International Drive Race coming. Talk to Bluegrass. 4/29
– 3 year F3GrandStrand anniversary coming!!!  June 9 – DO NOT MISS!

Aye!
OneCall

 

RULES
What: 2nd Annual AOQ Challenge
When: April 16th thru May 18th.
Why: To promote growth and engagement at all AOs and push the AOQs to push the PAX to EH, Q, and
just post! Get and keep everyone pushing hard in preparation for the Mud Run and other
CSAUPs. Further the mission of F3 – BUILD LEADERS!

The AOs and AOQs:
Warthog – Lombardi
Blackbeard’s Revenge – Cheezy Biscuit
BombSquad – Quaker
The Republic– BigWheelz & Straplock
The Riviera – GrassPatch
Timeshare – Beaker
The Village – Sunshine

Rules:
Each AO gets points for the following:
1 point for each PAX in attendance
1 point for each different bootcamp Q for the month at the AO (Promote more people Q’ing)
-1 point for each backblast not posted within 48 hours
2 points for a Kotters (PAX who hasn’t posted anywhere in at least 2 weeks)
3 points for an FNG
3 points for a VQ
1 point for having 10 PAX at any workout, 2 points for having 15 PAX, 3 points for having 20+
PAX at any workout

Each AOQ is expected to update the spreadsheet shared in the aoq Slack channel to keep scores
current.

 

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