Date: Tuesday September 29, 2020
Location: Memorial Park – LaGrange
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.
- “The next exercise is, the [name of exercise]!”
- Pax repeat the name of the exercise
- “Starting position, move!”
- Pax assume the starting position
- “In cadence… Exercise!
- Q starts the exercise
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
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
- 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