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Another (almost) trip around the F3 sun? Wait what?

Today was my 45th Q and I’m just realizing now that tomorrow is my 2 year anniversary. Hell of a journey it has been and I’m 1,000% better for it. On to the Q…

If you have followed me in the gloom I try to do things to keep everyone together best I can. Then mix it up with some painful running exercises that really help to keep that HR up and burn these damn calories from eating like 3 pizzas over the weekend.

DiCCS given. Let’s roll…


Mosey to the front of the high school. Circle up for….

1. 20 x SSH IC

2. 20 x Imperial Walker IC

3. 10 x Morroccan Night Club IC

4. 10 x Merkins IC

5. Jimmy Dugan

6. Calf Stretch

7. 20 x Deep Slow Squats IC

8. 20 x Mountain Climbers IC

9. 20 x 6” Plank Jacks IC.

Mosey to big sidewalk near football parking lot. Give yourself space. Suicides with mosey down and a true jailbreak back up.

Lay down for 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete halfway to 5 and 20.

Mosey to back of the high school and find some wooden bench. 30 x dips CC. Mosey down to circle and complete 30 x Speedskaters OYO. Mosey down to next circle to complete 20 x Derkins CC.

Mosey to large concrete wall attached to tennis courts. 20 each: Jabs x toe lifts. Air Presses x heel Lifts.

Find some concrete to finish up. 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete up to 10 and 40

Mosey up the road, around the front of the middle school split into two groups. Bear crawl 5 parking spots. 20 x Monkey Humpers. Bear crawl again. Deep squat jumps.

Mosey back to main lot. Suicide audible and that’s time.


Great morning everyone! My weinke went as planned and based on the low chatter – SUCCESS! Either that or they were whispering about my terrible ideas. I felt good about it but was a bit rusty with my DiCCS and counting.

Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.

Thank you to myself for taking us out!


• Blood Drive on Thursday, July 23 at Weddington United Methodist Church – Sign up!!!! – It’s open to everyone, not just F3, so bring your M, 2.0s (16 and up), friends, family, etc

• Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Check the calendar there and/or see me for info – Sign up!!!

• Q Source – Mondays, 7am at Brooklyn Pizza and Fridays, 7am at Cuthbertson Middle – Learning the fundamentals of being a virtuous leader

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