So there I was, explaining the instructions of my first Q. The looks of confusion and udder bewilderment on the faces said it all. This workout was not going to work, and I better come up with something quick or this is going to be a disaster. I mean how do these guys not know what a burpee, duck walking, or what even running is? Thankfully my alarm then went off and I realized that I was not in fact teaching my son’s 5 and 6-year-old basketball team how to do an F3 workout. It was all just a Pre-Q nightmare that hopefully I’m not the first or last guy to ever have.
Warm-Up – The VQ will try to work on his cadence for next time
SSH x25
Elongated WMH x 10
Ray Finkles x 10 each leg
Mozy down to Boulder Point Drive for beginning of workout
The Thang
DMC
Duck Walk Approximately 30 yards, Merkins by 10, Crawl Back to Start. Crawl can be any type you want (bear, crab, etc..). If at any point during walk or crawl you need a break or want to change exercises, feel free to do so but it will cost you a penalty of 2 Burpees.
Repeat at 60 yards, 90 yards, and then 120 yards. On final Crawl back its only necessary to go to the 6 and help your fellow brother finish strong
Blackjack
Exercises are Dry Docks and Inch Warms. Do first exercise, run 50 yards, do second exercise, repeat. Goal here is that the total reps between exercises always adds to 21. Sequences was as follows:
1 DD, 20 IW
4 DD, 17 IW
10 DD, 11 IW
15 DD, 6 IW
20 DD, 1 IW
Mary
Leg Climbs x 10 each leg
LBCs x 20
CarPex version of Boat/Canoe
Announcements
- Keep Duplo and family in thoughts
COT/BOM:
Commitment is something that a lot of people in this world struggle with but for others it comes easy. For me I’ve always been in the latter part of that equation and my guess is that most of the men in F3 fall in that same category. In most cases that’s great. It allows us to push ourselves to accomplish great things in which others can only dream about. However, for many of us that can lead to setting unreal expectations for others. I unfortunately also fall into that category and would be a rich man if I had a dollar for every time those expectations weren’t met. When I reflect on this though I see that most of the time I’m confusing my expectation of others with what should actually be appreciation for the effort given.
With that said, I appreciate you guys for welcoming me to F3 nation with open arms and I hope that for any of us struggling with this concept we can help each other move from expectations and possible disappointment to appreciation and encouragement in all that we do.
Moleskin
Was happy to see there wasn’t some type of hidden code for VQ meaning no other PAX show up. To be honest, was a little disappointed there wasn’t some type of Happy Gilmore meet on the 9th green at 9 type of deal but there is always room for improvement going forward right?