Archives: Memorial Park – LaGrange 9/29

Date: Tuesday September 29, 2020

Time: 05:30

Location: Memorial Park – LaGrange

QIC: denari

Slick Back
my buddy
blue steel


First workout of the expanded schedule. Note the *early start time* 0530-0615.

YHC is QIC and is going to tour the pax through the AO and lead a little Q School.


F3 LaGrange – Memorial Park

Tuesday – 9/29/2020

Conditions: felt like fall…

YHC led a Q School type workout. Focus was on introducing the exercise and counting in cadence.

  1. “The next exercise is, the [name of exercise]!”
  2. Pax repeat the name of the exercise
  3. “Starting position, move!”
  4. Pax assume the starting position
  5. “In cadence… Exercise!
  6. Q starts the exercise

Warm Up:

SSH – 25 IC

Abe Vigoda (forward) – 20 IC > backward > seal clap > overhead clap

Don Quixote – 10 IC

Merkins – on “down”

Thang 1: 7s

Hill sprint > 6 monkey humpers, down hill > 1 burpee

  • 5 MHs, 2 burpees >>> 1 MH, 6 burpees

Thang 2: Bench Work

Two Sets

Step Ups – 20 IC

Dips – 20 IC

Derkins – 10 IC

Thang 3: Freed to Lead Freedom Run

Pax form single file line, pax at front carries shovelflag

Pax in back of line sprints to the front, takes shovelflag, and yells “GO!” to call the last pax to sprint to the front

Shovelflag pax is “freed to lead”, and run in the direction of choice


Lead in a rotating fashion!

  • Sphynx merkins
  • Big boys
  • Squats
  • Freddie Mercury
  • Bear crawl
  • Dying cockroach / heal touches


The LG pax are hard chargers! After several weeks of Off-The-Books workouts, F3 LaGrange hit the official launch with a Big Bang convergence last Friday. Now, the pax demanded a Tuesday bootcamp. There’s a lot of mumble chatter about EH targets, adding a run club, clown-cars to Oak Park, 2nd/3rd F activities, and general “getting after it”. One thing missing from the mumble chatter is the VQ. But, after today’s Q School themed bootcamp, there are 6 pax that are totally ready to step up. And, the first one is this Friday – My Buddy VQ, 0600 at Memorial Park!

P.S. no picture, again #FireTheComzQ





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