Follow the Q!

March 17, 2018

WHEN: 03/18/2018
QIC: Knope and Ledecky
PAX: Zook, Yoshi, FNK Batman, Germ, Rae, Megatron, OPEC, FNK Muyambie, Rambler, Hickory, Boyardee, Sonic, Knope, Ledecky

This morning’s workout was moved from next weekend so it doesn’t interfere with the Gambler (shameless plug on behalf of the Chatham County contingent).  YHC took the Q after inquiring about a change of date.  I’ll admit I had a Dad fail, and promised Ledecky we’d do F3 this weekend.  When I realized it was scheduled for next weekend, I knew I would be in trouble.  After a slack inquiry about a potential change because of the Gambler, several PAX made the HC, but we needed a Q.  Ledecky and I took it on and had a great time with a great group of Dads and 2.0s, including two FNKs.  Here’s what made it fun…

Warm Up

SSH x 20

Imperial Walkers x 15

Good mornings x 10

Mountain Climbers x 10

Chinooks (and reverse) x 12

Seal Claps x 10

The Thang

We had a choose your own adventure moment, YHC told the PAX we were going to do 33 Bobby Hurleys, or Merkins, PAX Choice.  The PAX, led by Rambler, chose Merkins.  Ledecky’s favorite song, since joining F3 has become Flowers by Moby.  In F3 nation this is better known as Bring Sally Up.  As the song wound down, the mumblechatter started getting louder.  The end of that 3 minutes 27 seconds was welcomed by all.

Everyone had a breather while YHC explained the next exercise.  We mashed up a Ricky Bobby and a game of Follow the Q.  Dads and 2.0s had to run together, the people in back raced to the front and became the Q.  They stopped the column of runners, and the 2.0s  picked an exercise, dads picked the rep count.   Once the exercise was done, they led the column, and we kept going.  My recollection of the exercises is:

Merkins x 10

SSH x 10

WW2s x 12

Jump Squats x 10

Bobby Hurleys x 14

Alternating Lunges x 10

Merkins (again?) x 10

Wheelbarrow/Tauntaun (a new exercise accidentally  invented by Sonic and Boyardee where the 2.0 rides on the back of someone doing a bear crawl) the length of the field.  Hat tip to Sonic and Boyardee on the tauntaun.

After the Wheelbarrow/Tauntaun we played 3 games of Sharks & Minnows, the first game was crab walks, the second was bear crawls.  The third was an Army Crawl, suggested by Rae.  I was skeptical about it, but we did it.  It was awesome.

Great suggestion by Rae on the crawls.  FNK Batman is an amazingly fast Army crawler.  Megatron crushed the Bear Crawl.  FNK Muyambie picked her name, but I was going to suggest shark, as she was the fastest shark of the day.  Hickory won the Crab Walk, in fact, we had to have an extra round because of that guy!  Yoshi brought the beatdown during the Follow the Q, he was early in line and pushed us with 10 extra Merkins just after Bring Sally Up.  Watch out for that guy as a Q in the future.  Ledecky did a great job as a co-Q.  She was the advocate (so blame her) for Bring Sally Up, and planned the Sharks and Minnows portion of the work out.

Mary

Superman x 10 count Ring of Fire

Flutter Kicks x 20

Makhtar N’Diayes x 10

COT

Sign up for The Gambler next weekend!

We went out on good wishes for the Dads brackets and for good luck on St. Patrick’s Day. Finished with a “Go F3” with hands in the center.

NMS

It was great to have two FNKs today, Batman’s mom watched from the sideline with 2.2.  OPEC brought his 2.1 down.  I recently read some research that Dad’s have more influence on kid’s physical health than previously thought.  F3 is not only exercise, but developing community leaders.  Sunnyside sits at these crossroads, it allows us to lead in our own homes as an example of good health, at the same time showing our kids how each of us can lead in our community.  Thank you for all coming out today and helping to make the next generation stronger!