Back Pocket Q – Modified 2024 F3 Mental Battle WOD

AO: Norseman

When: 2025-03-11

QIC: Knight Rider

PAX (14): Callahan, Cam's, Chapter 11, Crikey, DirtyMO, Fresh Prince, Ha-ha, Hitchcock, Matlock, muTTon, Plumb Bob, TP, Tumbleweed

Preamble:

  • As site Q of The Norseman in 2024 one of the things that stressed me out from time to time was the possibility of an assigned BD Q not showing up that morning without notice. To offset this, I kept the 2024 F3 Mental Battled WOD in my back pocket (figuratively) as a fall back Q, just in case.
  • Thankfully I never had to use that WOD in 2024. So since this March (this month) is F3 Mental Battle month for 2025 and my first Q of 2025 not as Site Q...I figured this was the perfect opportunity to pull this Q out of my pocket with some modifications.

Warm-O-Rama:

"In the House"
  • SSHs
  • Weed Pickers
  • Hillbillies
  • Willie Mays Hayes
  • Arm Circles

The Thang:

Mini-Thang: 2 and 1/2 minute ABs
  • 1 Minute Low Plank
  • 30 V-Ups
  • Wall Sit
The Thang: Modified 2024 F3 Mental Battle WOD
  • 4 Rounds of the Following 7 exercises
  • After each round perform one of the following transitions
    • 77 single-unders with  jump rope + 3 Burpees
    • Run to lower wall by Field of Dreams + 7 box jumps + run back to the Pavilion

EXERCISE

 ROUNDS REPS

(1)     JUMP         SQUATS

 4

15

(2)  MERKINS

 4

15

(3)  LUNGES

 4

30 (SINGLES)

(4) SHOULDER    TAPS

 4

50 (SINGLES)

(5)     LBCs

 4

30

(6)  BURPEES

 4

10
(7)     MTN      CLIMBERS

4

60 (SINGLES)
The Extra Thang: Bernie the Parking Lot Hill
  • Fast mosey from the Pavilion down to the bottom of the Turf Field 1 parking lot
  • Bernie Sanders to the first set of cones and perform 4 - Burpees
  • Continue to Bernie to the second set of cones at the top of the hill and perform 3 - Burpees
  • Bernie Sanders back to the Flag
Mary:
  • Flutter Kicks (IC) x 30
  • Dying Cockroach (IC) x 10

COT:

  • Update on Ha-Ha and family
  • Healing for DeLorean
  • F3 Alpha Convergence / HAlpha Day in early May at Rubicon/Wills Park
    • Need a better Norseman PAX turnout at Convergence
  • Prayers for guidance for growth and the courage to change for the better
  • Prayers for physical and mental strength + resilience

Naked-Man Moleskin:

  • Reminder that it is F3 Mental Battle Month in March
  • Check out the 2025 F3 Mental Battle WOD here:
  • A stat that stuck out to me and the reason for so many 7s in the BD:
    •  "77% of men have suffered with symptoms of negative mental health"
  • Don't forget to check on your fellow PAX
  • Don't be afraid to reach out to your fellow PAX when times are tough or otherwise...we are in this F3 journey together... AYE !!!
  • WEASEL SHAKER note:  SUBMIT YOUR BACKBLASTS !!!

Leave a Comment