Q-School

Date: 2023-08-21
AO: None
Q: Infinity
PAX: Firehead, Sparky, Chile, Gekko (Keith Capp), Squatter, Trolley, Ka-Boom FNGs: 1 Ka-Boom
COUNT: 8
Disclaimer

WarmUp: Have the PAX take turns leading the warmup exercises: – SSHs
– Michael Phelps
– Don Quixotes
– Beet Pickers

The Thang:
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

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

ward.

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 30m Walking Lunges
– 20 T-Claps IC

Getting Prepped, General Info
– Every man thrashed, no man left behind.
– Don’t take unnecessary risks or do stupid stuff.
– 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
– American Hammers
– LBCs

CoT: We end each workout with a Circle of Trust.
– Count-o-Rama
– Name-o-Rama
– Announcements
– 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 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.