
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
- 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) |
- 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
- 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 !!!