16 PAX braved a nasty 55 degrees and clear skies to heed a bit of instruction from YHC and work up a little sweat while they were at it.
QIC: Princess Aurora
PAX: Black Lung, Blue Mule, Crablegs, Crawlspace, Cub Cadet, Dewey, Duplex, Hambone, Harvey Updyke, Jam Newton, Porcelain, Pumpkin Spice, Tiny Dancer, T-Cell, Trapper Keeper
THE THANG:
Following a comprehensive disclaimer, YHC took the pax on a light mosey down the driveway in hopes of peeping the situation with all the blue lights seen on the way in, but alas, they had gone. Mosey continued up to the upper lot for COP:
Q-Tip: When calling exercises and counting cadence, remember to keep it PC. There are Preparatory Commands for each command, and a pause in between to allow for understanding. The preparatory command describes and specifies what is required. All preparatory commands are given with rising voice inflection. The command of execution calls into action what has been prescribed. The interval between the two commands should be long enough to permit the pax to understand the first one before the second one is given.
“Starting position *pause* Move!”
“In cadence *pause* Exercise!”
- SSH x 15
- Squats x 10
- Imperial Walkers x 10
- Merkins x 10
Somewhere in the middle of this, another mini-Q-tip was given: praise individuals, critique en masse.
Q-Tip: Never underestimate the power of simplicity.
Pax are instructed to perform 10 Hand-release Merkins (Modify to Merkins if necessary) and 10 Jump Squats (Modify to Squats if necessary), and repeat that sequence until time is called. What felt like 10 minutes was really only 4. Mission accomplished.
Q-Tip: Mix it up! There are muscles in our backs and posterior chain that desperately need our love, and it’s too easy to call Merkins and Burpees sometimes.
Having moseyed down to the jungle gym and divided into three groups, it’s time for some circuit training. Group 1 runs a lap around the community center while Group 2 performs Lunges AMRAP and Group 3 performs Pull-ups/Rows AMRAP. Upon running group’s return, rotate. RnR for two rounds total.
Q-Tip: A good hill is hard to find. Use it if you’ve got it.
Pax line up at the base of the hill at Bomber and travel up to the stop sign using various modes of transportation followed by a mosey back to the line to plank and wait for six. Rounds are as follows:
- Broad Jump
- Reverse Duck Walk (Nae Nae was a suggested Exicon addition for this)
- Bernie Sanders
Q-Tip: Acronyms are your friend. They help you remember your plan when the Qdrenaline is spiking, and they help the pax make sense of the routine.
In honor of Bomber, partner up for some B.O.M.B.S. That’s
- Burpees x 50
- Overhead Press x 100
- Merkins x 150
- Big Boys Sit-ups x 200
- Squats x 250
Most made it at least to the Big Boy Sit-ups and there were even some squatters when YHC had to issue another…
Q-Tip: ‘Tis better to plan too much than too little.
With under 3 minutes left, it was obvious the B.O.M.B.S. would run over, so it was time for Mary.
- Crunchy Frogs x 15
- Boxcutters x 7
COT/BOM
MOLESKINE:
This was a fun workout to Q as the Q-Tips really kept me in line but also allowed for a lot of variety. Hopefully the PAX felt the same. Hambone was designated mumblechatterer per usual and was especially loose with the tongue this morning. Smiles, laughter, cursing, hands on knees, attempted muscle-ups, Pumpkin Spice name ideas. It had all the best parts of a classic F3 Nashville workout. You’re welcome.
On a more serious note, I took the opportunity to remind the pax that F3 is not a workout group; it’s a leadership group. Leading is not about being the loudest, the fastest, or the strongest. It’s using your strengths to inspire and build up the strengths of others. Q-ing a workout doesn’t come easy for everybody, but I believe that through Q-ing, each man has an opportunity to share the strengths they do have. One might be awful at counting cadence but blows everybody away with creative exercises and routines. One might dread the thought of standing in front of a bunch of grown men telling them what to do, but Qs a very effective (read: painful) workout.
Setting aside insecurities, fears, and pride for the sake of sharing the gifts you have to offer inspires and instills a confidence in those around you. It makes them say, “hey, I have something to share, too, and I think these guys need it.”
And you know what? We do.
BULLHORN:
- TAP:
- M’s of Ludwig and Penny Loafers
- Bad Boy’s travels
- Conflicts amongst 4:13 classmates
- Praises for Pop-A-Lock’s PhD!
- Upcoming events:
-
- 6/21 – Leadership Lunch at Thistle Farms cafe brought to you by Vector. The topic will be dealing with difficult people. Get your RSVP to Vector or T-Cell by 6/17.
- 7/4 – 4th of July Convergence at Bicentennial Mall. 0530-0630
- 7/26 – Nightpath at Percy Warner. 1900. Ruck 12 miles in 6 hours and do some other hard things along the way.
- 8/17 – Yuck Ruck – more details to come
- 9/14 – F3 Nashville 5th Anniversary Spectacular at Stonewall. Looking for at least 100 HIM of Nashville to post. As of press time, you have exactly three whole months to EH!
- 10/19 – TNCANRUCK 002 – more details to come
Pleasure once again to lead you all.
PA out.
