Full Body Relays

  • When: 01/29/20
  • QIC: Knope
  • The PAX: Blanch, Brain Freeze, Crab Cake, Crean, Chowdah, Frozen Peas, Magellan, Pancake, Roach, Slice N' Dice, Soda Popinski, The Body

YHC is wrapping up a month full of Qs, some that I made it to, and some that I thank the PAX for covering while I was on the IR. My creative tank was close to empty, until I recalled a workout I did at Romper Room as my first Q of the year. At that workout, we spent some time talking about form, and given the competitive nature of Romper Room, had to work form into a competition (Sidenote here: Romper Room has the most competitive culture in Churham. Chage my mind.). We talked form there, then did a relay race with referees to make sure form wasn’t sacrificed for speed. This gave way to my Q for today, a full body series of relay races. Less focus on form, more of a don’t sacrifice form for speed type event.

At 0530, 13 PAX rolled in from the gloom thanks to yesterday’s hype by Chowdah. With a quick disclaimer, we got rolling:

Warm Up

SSH x 24

WMH x 12

Harvester x 12

IW x 12

Hillbillies x 12

LBAC x 12

RLBAC x 12

Michael Phelps x 12

The Thang

With a mosey around the back of the school, I laid out the plan for the day. After a sprint to rank fastest to slowest, we broke into two evenly matched teams. The relays would involve a 40(ish) yard sprint, four exercises at four stations, then through the finish line. With odd numbers, team 2 had to run a guy twice for the races. The reps and exercises for each race were:

#1. Deconstructed Burpee Race – 20 squats, 20 thrusters, 20 merkins, 20 jump squats. Team 2 for the win.

#2. Leg Race – Lunge walk from sprint through station 1, 20 Smurf Jacks, 20 Monkey Humpers, 20 Air Dramas. Team 2 for the win.

#3. Core Race – 30 LBCs, 30 American Hammers, 30 Flutter Kicks, 30 Heels to Heaven. Team 1 for the win.

#4. Arms Race – 25 Alternating Shoulder Taps, 25 Mountain Climbers, 25 Hand Release Merkins, 25 Plank Jacks. Team 1 for the win.

Cone pick up and mosey back to Startex.


Superman x 7 count Ring of Fire


F3 Baseball Spring Game – Saturday March 14, 3:00 p.m. at Crest Street Park. For more information check the Baseball Channel on Slack.

Angry Beaver II Ruck event – Saturday March 28, 1900 in Southern Village. Approximately 10 hour homegrown ruck event.

Q school – Saturday, March 28, 1600 in Southern Village. 90 minute workout to take it slow and talk about how to Q, how we relate to the F3 Nation, Cadence Count, Form, etc. Old Pros or new Qs welcome

Prayer Requests for Happy Trees from hernia surgery, for Larry Legend recovering from a blood clot in his leg. Prayers for Mike O’Shea (Soda Popinski’s brother) to get through a rough patch.

Name-O-Rama, and YHC took us out.


Brothers, its been a great month to kick off 2020, thank you for letting me lead as much as you have. If you’re reading this and wonder if you could lead you can. We need people to step up to Q workouts throughout the region. If you ask me, or any other more experienced PAX to help out with your VQ, or even with an early Q, we’d be happy to. Our organization, while titled after the 3 Fs, doesn’t exist through these three ideas, it exists through leadership. In fact, it is here to invigorate male leadership within our community. The F3 Churham community needs you to Q, it needs your ideas, it needs your perspective. Please sign up to Q, give back to the PAX that have paved the way for you to get into better shape, to get together with other guys, and keep things rolling. Take the time to pave the way for the guys that you named because they came after you did. Gentlemen, it’s time to lead, sign up to Q, if you have questions let me or any other AO Q know. Thank you for coming out today, thank you for making F3 an important part of my life, and thank you for stepping up to lead our community.


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