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F3 | July 26, 2017

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Q-101 at Ambush

  • When: 10/13/16
  • QIC: Ken Doll
  • The PAX: Pig Pen, Little Stick, Swimmers, Paper Jam, Meter, Loogie, Liability, Brita, Dreamweaver, Tutu, Turtlehead, Peachy, Kenwood, Bambi, Juice, Sawdust, Flea, Ken Doll


The growth of Ambush has been strong and fast. With so many new leaders stepping up, YHC knew it was time for Q-101. Even the most seasoned QICs could use a refresher course every so often.

Believing standards are important and all details matter, Q-101 is a great way to learn the fine details of the art of Qing while also squeezing in a pretty good beatdown. Hopefully the 18 faithful in attendance learned something in the process of getting smoked.

Conditions: 54 degrees, clear

The Thang:

1 Minute Warning (explain purpose)

FNGs? (explain purpose)
Disclaimer (explain purpose)
BOM (not mandatory, up to Qs discretion)

Mosey to football field & take warm up mosey around track

(explain that YHC assigned a sweeper and explain purpose)

Plank waiting for six (explain planking is our resting position)

COP
(explain importance of count & cadence, if you can’t do it, don’t Q it, and count must match movement)
NEXT EXERCISE IS…STARTING POSITION, MOVE…IN CADENCE…EXERCISE. RECOVER.

SSH x 15 IC
Hillbillies x 15 IC
Imperial Walkers x 15 IC
Merkins x 20 on Qs call
Flutter kicks x 20 IC
BBSU x 20 OYO

Strings of Fire
Sprint 100 yds – 5 merkins, 5 werkins, 5 derkins
Sprint 100 yds back – 5 merkins, 5 werkins, 5 derkins
AMRAP for 7 minutes

Plank-o-rama

Burpee Ladder
Run across field – 10 burpees
Run back – 9 burpees
R&R decreasing 1 burpee each trip until you get to 1

Plank-0-rama

Mosey back to the SF

6 Minutes of Mary
Freddie Mercuries x 20 IC
Russian Twists x 20 IC

COT & BOM

(COT included more Q-101 discussion)

Devo: Proverbs 21:23 “Watch your tongue and keep your mouth shut, and you will stay out of trouble”

Moleskin:
-#Cobains for forgetting the disclaimer
-If you can’t do it, don’t Q it
-Form matters
-Never leave a man behind
-It’s ok to practice this & write it down on your #weinke: Starting position, move…in cadence…exercise…recover
-Movement much match count/cadence
-Tweet out count
-Standard for posting backblast is 24 hours

Announcements
Flood Relief Efforts – donate anything you can
9/29-11/10 – #Beards4Bray
10/13 – GORUCK Selection. Our very own No Help is going for it.
10/14 – Run Group Convergence at Stomp
10/22 – SOAR Trail 5K (support The Big Peter’s Dad): https://www.runhard.org/pages/race-soar.php
11/12 – Lexington Half. https://www.lexingtonhalf.com/
12/3 – Patty Packs 5K & 10K Discount code available. http://www.pattypacks.org/race-home/
12/10 – Kiawah Marathon / Half
12/16 – F3/FiA Christmas Party
1/7 – Harbison 50K. Preblast here: http://f3nation.com/2016/08/23/pre-blast-harbison-50k/
3/2017 – Palmetto 200. Preblast: http://f3nation.com/2016/06/20/p200-2017-lexington-region-pre-blast/

Ken Doll

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