PAX: Riot, Rogue, Bratwurst
Disclaimer: At the start of your workout, you need to give the disclaimer. Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to.
Also, while COVID-19 restrictions are in place, inform the PAX that the workout will allow social distancing, and that all should maintain social distancing during the workout.
WarmUp: It’s best to start with some type of light exercises to warm up the group. Think of muscles like taffy… when cold, snapping happens easier. When warm, nice and smooth.
Review how to lead basic counted exercises. This is probably the trickiest part for new Qs. Calling Cadence in the F3 style serves a number of purposes: Creates rhythm which distracts the mind from the task at hand Builds teamwork by synchronizing PAX and creating focus
Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
Proper Cadence Sequence
“The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise) “Starting Position…” [pause] “Move!”
“In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
Leader counts the cadence, (1 … 2 … 3 … ), with each number generally corresponding to one movement of the exercise; pax count the repetitions ( … ONE). For many exercises, a completed four-count will correspond to two repetitions of an exercise. Altering inflection on last rep signals that it’s time to “HALT!”
“Recover!” is the signal that the set is complete; absent a call of “Recover!,” pax should hold their final position at completion of the last rep and await further instruction
Have the PAX take turns leading the warmup exercises:
SSH, Shoulder Tap Merkins, Cherry Pickers, Don Quixotes, Imperial Walkers, Michael Phelps, and Mosey.
The Thang: Put together your plan. Check out the exercise database (Exicon) on F3Nation.com for inspiration. Lots of great exercises, and new Qs frequently find something new here to bring out. Only one rule applies: If you can’t do it, don’t Q it!
Plan more exercises than there is workout time–you don’t want to get caught empty-handed.
Objective: Focusing on proper form accomplishes two objectives simultaneously. Proper form gives maximum exercise benefit and prevents injury. If you can’t do it, don’t Q it. Once your form suffers, halt exercise. Keep your eyes on the Pax. If you are losing more than 10 – 20 percent, halt and move on to the next exercise. DO: Model proper form
DO: Be knowledgeable about proper form
DON’T: Prescribe one way to do an exercise. Modify as needs require.
Demonstrate leading the first round, and then rotate among the PAX for leading the second and third rounds: 25m Bear Crawl
10 CDDs IC
10 Sweat Angels IC
10 Reverse Lunges IC
Getting Prepped, General Info
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!”
Demonstrate leading the first round, and then rotate among the PAX for leading the second round: 25m Standing Long Jumps OYO
14 Overhead Claps IC
10 Box Cutters, each direction IC
Getting Prepped, General Info
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. Think of CoT words in advance.
HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.
Mary: Take turns having the PAX lead the Mary:
LBCs and Flutter Kicks.
CoT: F3 stands for fitness, fellowship, and faith. F3 began in 2011, in Charlotte, North Carolina, when two friends, Dredd and OBT in Charlotte started a boot camp style workout for men, beginning on New Years Day, 1/1/11. Based on the high level of interest, the two came to realize that men needed something more than society was currently giving them; specifically, a male camaraderie that encourages growth and improvement.
F3 Core Values: 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
F3 Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.