PAX: Chile, Lumbergh, Moneyball, Gekko (Keith Capp), Firehead, Matthew – Running Man FNGs: None
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.
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:
– SSHs, Michael Phelps, Beet Pickers, and Copperhead Squats.
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.
Plan more exercises than there is workout time–you don’t want to get caught empty-handed.
Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 60m Sprint
– 10 Merkins
– 15 SSHs IC
– 20 Air Squats
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 the 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 round: – 25m Bear Crawl
– 10 CDDs IC
– 10 Glute Bridges IC
– 10 Reverse Lunges IC
Getting Prepped, General Info
– Start on time. Wear a watch or phone. 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: – 30m Walking Lunges
– 20 T-Claps IC
– 20 Reverse Merkins
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:
Flutter Kicks, Penguin Crunches, LBCs, and 30s Plank.
CoT: We end each workout with a Circle of Trust.
– Count-o-Rama: helps each PAX see how they contribute to the size and growth of the workout group.
– Name-o-Rama: ensures we all know each other by name, but also let’s each PAX be heard and get recognized for posting to the workout.
– Announcements: the Site-Q will briefly announce any AO-specific or Region changes or upcoming events.
– Inspirational/motivational thought or words of wisdom as the Q sees fit. Some Q’s include a prayer (optional).
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.