Date: 2025-10-08
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Low key, 120
FNGs: None
COUNT: 4
With several new folks up here in the great north, it was decided to do a Q school to try to get more Qs. WARMUP:
SSH – 60 total, we were gonna do a 100 or until another PAX joined the group. 120 joined around 55 so we stopped at 60.
Discussed Q School highlighting some history, mission statement and core principles of F3.
Discussed leading with the following key points:
Command Voice: Comes from the gut, not the throat. Signals to the PAX that you are in control, have a plan, ready to roll and take leading them seriously.
Weak voice signals weakness. LEAD the PAX. Slow, soft, tired voice hurts morale and makes PAX think you’d rather not be there leading them. Attention to Detail: Lets the PAX know what’s happening. One movement per count. Voice inflection signals the end
The Commands
“THE NEXT EXERCISE IS THE ________!” (PAX repeat exercise to signal understanding) STARTING POSITION! (PAUSE)…MOVE!
Starting Position is the information (or preparatory) command. MOVE is the execution command. Pause between is critical to allow PAX to understand where to go next. IN CADENCE! (PAUSE)
Only if doing the exercise in cadence, which is generally a four count. If not then “This will be done on my count” or “We will do this for 30 seconds” or “This will be done OYO (On Your Own).” EXCERCISE! 1, 2, 3, ONE. 1, 2, 3, TWO.
VOICE INFLECTION at last 1, 2, 3 to signal end, or add “AND, Down” for last rep of an “on my count” type exercise. THE THANG:
Pearls on the String:
Mosey around the school with 8 stations adding the movements to the previous as we went. Station 1 lead by YHC – 10 Carolina Dry Docks
Station 2 lead by FIFA – 10 Bonnie Blair
Station 3 lead by 120 – 10 Squats
Station 4 lead by Lowkey – 10 Mericans
Station 5 lead by YHC – 5 8-count body builder
Station 6 lead by FIFA – 20 Air Press
Station 7 lead by 120 – 15 LBC
Station 8 lead by Lowkey – 10 Flutter Kicks
COT: take time for yourself to recharge
Tags: potomac-rising, FIFA (F3 The Capital), Low key, 120
F3 The Capital 