Pax: Proximity, Wilson & Square (Q)
Disclaimer + F3 Core Principles

Side Straddle Hop x 20 IC
Kick with Twist x20 IC
Windmills x 20 IC
High Knees March x20 IC
Stretch Sequence

Mosey to the Wall by the Stairs

The Thang Part 1:
1.   20 x Merkins
2.   20 x Step-Ups
3.   20 x Dips
4.   20 x Half Angels (10 each side)
5.   20 x Plank Shoulder Taps 
6.   20 x Arm Circles while in Squat position (10 clockwise & 10 counterclockwise)
Short run between each exercise to the 2nd set of parking spaces
Repeato x1

The Thang Part 2:
1.   20 x Curls (w/ rock)
2.   20 x Mountain Climbers
3.   20 x Squat Hops (no rock)
4.   20 x Rocky Balboas
5.   20 x Flutter Kicks
6.   20 x Standing Tris (w/ Rock)
Short run between each exercise up the loading dock ramp to the black and yellow gate
Repeato x1 (2nd time around was reps of 10 each because of time modification)

American Hammers x 20

Recover Recover!

70 degrees and humid.
I took a page out of my own playbook and used my VQ at the PIT workout from a year ago — 8/25/2020 — (exercises slightly modified)
Last year I remember being nervous about leading the workout and whether I’d get it “right” or whether I’d run out of time or screw something up. In heinsight, I did just fine and got better and better at it over the course of the last year. Now I don’t even think about it. It just comes naturally.
I mix it up and change exercises out within different beatdown structures that I have observed from others and made up on my own. Just like life, it’s a constant adjust and modify process.
If you’re reading this and you haven’t Q’d yet, just do it. I wrote in the Moleskin last year that after my VQ, I felt like I was officially a part of F3 🙂
Here’s my VQ post from last year wrote last year:

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