AO: The Farm
QIC: Infinity
The PAX: Chile, Rocketman, and Running Man.
WarmUp: We reviewed how to lead basic counted exercises, then took turns leading the following: 20 SSHs IC, 10 Don Quixotes IC, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins, and 10 Imperial Walkers IC.
The Thang:
We organized into a column and let the Q sing the F3 song to the PAX while jogging in formation around the field. Song ended with a violent sprint back to the starting point.
F3 Workout Deck / Burpees EMOM
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Each PAX took turns drawing a card from the F3 Workout Deck and leading the group in that workout.
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At the end of each workout, the Q taught something about Q’ing
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Complete 3 Burpees EMOM to stay warm
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If interrupted by the EMOM burpees, pick up where we left off
Mary: Each PAX takes turns leading the core exercises. As we did so, the Q asked each PAX to identify one of the Core Principles of F3.
10 Oblique Crunches, each side
15 Dying Cockroaches, IC
10 Sweat Angels, IC
15 Penguin Crunches, IC
25 American Hammers, IC
15 Jackknife Crunches
Observations:
Announcements: Rocketman’s VQ on Thursday!
CoT: The mission of F3 is to re-invigorate male community leadership. Although not core principles, the tenets of F3 include leaving no man where you found him, but leave no man behind. Therefore, the Q shared the following quotes:
“The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” — William Arthur Ward
“Average leaders raise the bar on themselves; good leaders raise the bar for others; great leaders inspire others to raise their own bar.” —Orrin Woodward
F3 Song (copyright) Deflator is as follows:
WELCOME TO THE GLOOM, THIS IS F3!
SING THE PRINCIPLES ALONG WITH ME
THE FIRST ONE IS: WORKOUTS ARE FREE
I DON’T PAY YOU, AND YOU DON’T PAY ME.
THE SECOND ONE IS: OPEN TO ALL MEN
BRING AN FNG EVERY NOW AND THEN.
THE THIRD ONE IS: WE’RE RAIN OR SHINE
HOT OR COLD – FARTSACK? DECLINE!
THE FOURTH ONE IS: ROTATE THE Q
ONLY Q WHAT YOU CAN DO.
THE FIFTH ONE IS: END WITH CIRCLE OF TRUST
HOLD YOUR NOSE IF YOU MUST.
THOSE ARE THE PRINCIPLES OF F3
GO BE THE BEST MAN YOU CAN BE!
ONE MORE THING BEFORE I GO
CATCH ME IF YOU CAN, DON’T BE TOO SLOW.
3-2-1 SPRINT!
F3 The Capital 