QIC:
Grouper
PAX:
Belding
Apnea
Big papi
Cricket
Saint
Hooker
DBA
Chowdah
Baywatch
Hitchhiker
Dillio
Pritchard
Haka
Grouper
A nice brisk morning in the low 70s, with 14 PAX in attendance and ready to get some work in along with a ‘Q school’.
With our VQ week coming up next, week we decided it would be a good refresher for all PAX and helpful to get those comfortable that have stepped up to Q.
All the PAX starred in plank as YHC started to explain what the beatdown / Q school would be like.
We started by reviewing the following:
Principles
Everyone leads differently, and you are encouraged to bring your own style and workout/exercises to the PAX.
The below is intended to help formulate your thoughts and provide some general framework should you need/want the structure. There are really only five principles to making sure this is an F3 workout.
The workouts have to:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Getting Prepped, General Info
Many of these may seem self-explanatory but can get lost in the moment.
Start on time. Wear a watch. End on time.
Be prepared for your lead to be more strenuous physically than you think. Counting cadence while you exercise can make it harder to breathe.
Remember you have help. If for any reason you want someone to grab a part of the workout even while you are out there, speak up.
When you screw up or fail, keep calm and drive on… count louder and push forward. As Dredd says, “When falling, dive!”
Every man thrashed, no man left behind. To promote “you versus you” but also to keep the PAX together, offer extra credit to the frontrunners via burpees, planks, merkins, etc.
Don’t take unnecessary risks or do stupid stuff. The Pax is looking for leadership and will follow often before thinking if they’re getting a great workout.
If your region has the Q do the shoutout, think of CoT words in advance.
HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.
A more detailed guide and good resource for any Q can be found on the F3 Nation website:
https://f3nation.com/q101/
F3- Fitness, Fellowship and Faith- explain
Warmup- YHC lead the warmup to explain cadence as many of the PAX and those that will be doing their VQ next week stepped up to participate:
SSH IC x 15
Frankenstein IC x 15
Baby Arm Circles IC x 10 (+ reverse)
Tapetty Tap Taps IC x 10
Mosey to round about in direction of Sunlake
Recited the F3 Credo- ‘Leave no man behind, but leave no man where you found him’.
Discussed more about running a successful Q as many other PAX chimed in to share best practices.
We discussed cadence more, picking up the 6 and when to ‘recover’. Next, we continued an extended warmup:
Merkins IC x 10
3 Burpees at each line and broad jump to the next, completing one full circle until all PAX finish.
Mosey to Sunlake. Al Gore and SSH while waiting on the 6.
One more extended warmup with some mountain climbers.
Following that, we went right into some best practice sharing. Once again, several PAX stepped up to share. A couple highlights:
Be in charge, be loud and take command. The PAX will follow your lead.
If you can do it, Q it. Make the beatdown your own and adapt to the style that helps you be successful.
You don’t have to be the fastest or strongest to lead a great Q, you just have to be able to give clear direction.
Have your fellow PAX help when needed. Ask for help and don’t hesitate!
Modify as needed. Always have extra planned and there is no set route you have to take. You don’t have to leave the courts if you don’t want to. Any route, location or format can be successful with the right direction and leadership.
Change things up, keep it fresh. HAVE FUN!!
Next, we did an escalator:
One exercise at 4 different poles with the following reps:
10 burpees
20 squats
30 merkins
40 flutters (hard way)
More best practice sharing (some included in highlights above)
Back down escalator towards the courts:
40 flutters (hard way)
30 merkins
20 squats
10 burpees
Mosey back to courts! Burpees while waiting on the 6.
COT
VQ week next week, if we didn’t already say that 😉
4 PAX have already stepped up and 2 slots left!!
Prayers for @DBA and his upcoming travel
Prayers for all the PAX and that everyone and families stay safe
Prayers for those that may have something on their mind they are unwilling to share and for those that were unable to make it out.
Check Slack for announcements and upcoming events, as we have a lot planned!