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F3 MeCa | December 5, 2019

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QSchool – Hey, pick an exercise … not that one, this one

  • When: 02/12/19
  • QIC: Flip Phone
  • The PAX: Bull, Clueless, Dick Tracy, Wexler, Tar Tar, Hot Spot, Practice, Sheep Dog, Exit 54, Dr Lecter, Kojak

12 men started their Tuesday properly.  We weren’t afraid of a little drizzle.  Today was a Q School built into the workout.  It was time to challenge some new people to step up to lead.  Q’ing a workout is not that difficult if you’re willing to give it a try.  Lots of exercise options and you get to boss a bunch of hoodlums around.

The workout went something like this.


Warm Up

SSH x 15 (Dr Lecter)

IST x 15 (Tar tar)

Windmill x 15 (Practice)

Mountain Climber x 15 (Sheep Dog)

Merican x 10

Probably messed up who did what there, but we spread around the cadence counting

Main Event

Bear Crawl Suicides – 2 lines worth

Sheep Dog & Tar Tar lead us in Air Squats in between

Normal Suicides with 5 mericans at each line

Indian Run around the back to the picnic tables

Dips & Decline mericans – 5, 10, 15

Indian Run the rest of the way around the school

Stop for Mericans in cadence lead by Sheep Dog

Mosey to Portico

Partner up – combined 150 dips while partner runs around island

LBCs x 20 – Dr Lecter

Low Flutter (or Low Dolly) x 15 – Tar Tar

Mosey back to parking lot

Partner Clap Mericans in the center, Air squats at the far edge – 5, 10, 15

Mosey back to base


LBC – someone? Don’t remember

Hey Dr Lecter – pick something … Ok, WW 2 sit-ups … Not that one … How about Pretzel Crunch?

Pretzel Crunch x 10 each side … is it “Flapjack” or “Switch”?  Someone look it up in the lexicon, my vote is “Flapjack”

Squirm x 15 – Sheep Dog

Squirm x 5 – Sheep Dog for last round of cadence counting practice


Adopt-A-Park is this Thursday from 7-11.  Talk to @Wexler for details.  That’s also Valentine’s day.  There’s no better way to show your M how much you love her than pushing mulch around for an hour.  #TrustMe

@SoloCup needs help dropping items at Food Pantry this Saturday (2/16) at 9 AM.  Talk to him if you can help.

Food Pantry competition is still in works.  Bring your contributions on Friday or Saturday.  It’s a good cause and it’s a competition.  C’mon guys, we can do better.


T-claps to @SheepDog, @TarTar, and @DrLecter for stepping up today.  Thanks to @Practice and @Clueless for their pointers and best practice tips also.

Anyone can lead.  Try it out.  It’s the only cost of being part of the group.  You’ll be better for doing it, try it out and prove me wrong.

Good to see @Kojak on a Tuesday.  T-claps to him and @Wexler for rucking the workout.

Make it a great day.

Don’t let your training slack off.  It’s much harder to get going again than it is to keep a good thing going.

See you in the gloom …



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