Thanks To Eminem

So Qic experienced my Diamondhead/ kettlebell VQ this last Monday. While I have some experience Q’ing bootcamp style workouts at less rambunctious AOs I have to admit I wasn’t quite sure I wanted to tackle the dubious task of Q’ing at DH. With a mixture of beasts and Clydesdales that have a good participation of the same faces week in and week out it can be intimidating for any Q. Especially when Rev and Nibbler are both in attendance calling out every bad cadence or exercise with great exuberance.

One of F3’s core principals is that workouts “Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.” I’ve attended DH since June of this year enjoying the all benefits that this AO and its HIMs have to offer. Knowing that Qs were needed to fill in on some empty slots I felt obligated to take my turn. But wasn’t sure what I was going to do about my uneasiness to lead. So I did what any good cheater in school would do. I copied off someone else’s wienke. Thanks Eminem for not covering it up. I changed and tweaked a few things so that the plagiarism wouldn’t be to obvious.

Here’s the thang:

15 Side Straddle Hop
15 Imperial Walkers
15 Hillbillies (Maybe 16 since I became distracted thinking about the impending exercises. This one was new to many of the DH pax and got a lot of caterwauling.)

Three sets of KB exercises on your own:
10 Swings
10 Goblet Squats
10 Burpee Rows (Grumbles galore!)
20 Figure Eight Lunges
20 Wood Chops
20 Side Lunge Touches
20 Lawnmower Rows                                                                                                                                                                                                                                                                                     10 Curls
10 Tri-cep Extensions

In between each set run to;
Balls To the Wall w/ 20 Hip Slaps
20 Mike Tyson’s
10 Donkey Kicks                                                                                                                                                                                                                                                                                           Run perimeter of the parking lot.

10 Bar Squats
10 Wide Supine Pull-ups                                                                                                                                                                                                                                                                                10 Wide Inclines
10 Bar Squats
10 Close Hand Supine Pull-ups
10 Close Hand Inclines
10 Bar Squats                                                                                                                                                                                                                                                                                              Run perimeter of the parking lot.

Basket Ball court:
Partner Up; Partner One 10 Dips near wall / Partner Two 10 Step-ups far wall.
Run to Middle 10 Partner Hand Slap Merkins.
(5 rounds decrease by 2 each round)

Turns out it wasn’t so bad for my Diamondhead/ kettlebell VQ and the anxiousness was all for naught. Thanks to Big Worm for allowing me to Q and thanks to all for following along. My unwarranted advice to anyone who might feel some uneasiness about trying something new is seek out those that are experienced and follow their lead. Thanks again Eminem for your example! As well as all the other great HIMs of F3!!

Announcements:                                                                                                                                                                                                                                                                                                *MIP is in need of Qs on Saturdays 9-10 at Charlotte Rescue Mission, down to about 6 pax rotating for Q, need about 12.                                                                                                         *Wednesday Feb 23 Suffolk Punch will have a Happy Hour to introduce the first F3 branded beer. Money to go toward F3 national events.                                                                                             *F3 Chimbote looking for donations of gently used F3 gear to be collected at Caffeine this Sunday.

Thanks Tesla for taking us out.



One thought on “Thanks To Eminem

  • January 10, 2019 at 5:47 pm

    My workout like this one was not this hard. And, as Rev mentioned, they don’t last an hour and a half! Great Q!

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