DATE: 2021-11-10
AO: Aerie
Q: Rocketman
PAX: judo, Chasqui
FNGs: None
COUNT: 3
Warmup/CoP
Welcome to Q School! Let’s mosey and talk.
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: 1. Creates rhythm which distracts the mind from the task at hand 2. Builds teamwork by synchronizing PAX and creating focus
3. 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:
Everyone leads a warmup exercise!
– SSH
– Don Quixote
– Cherry Pickers
– Michael Phelps
– Willie Mays Hayes
THE THANG
Plank for a moment…
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.
Demonstrate leading the first round, and then rotate among the PAX for leading the second round:
– 5 Burpees
– 10 Merkins
– 15 Flutter Kicks IC
– 20 Air Squats
Cobra KAI
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 round:
– 25m Bear Crawl
– 10 CDDs IC
– 10 Australian Snow 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:
– 20yd Lunges
– 20 Overhead Claps IC
– 20 Reverse Merkins
– 10 Box Cutters
*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.
6 MoM
Take turns having the PAX lead the Mary. Some examples:
– Big Boi Sit-Ups
– Penguin Crunches
– LBCs
– 30s Plank.
COT
Count-o-rama
Name-o-rama
Announcements
Big launch party this Saturday!!! Hightower will be joining us for a co-Q.
Anybody want to lead next Wednesday’s workout?
WORDS OF WISDOM
**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.
These are like the tile we put under a fire pit: provides a foundation for us to build upon, maybe even light a fire.
F3 The Capital 