Category: Uncategorized

DATE: 2021-10-09
AO: Basilica
Q: Rambler
PAX: JoelDoolin
FNGs: Milkman, Dive Bar, Bones, Mercury
COUNT: 6
WARMUP: Shuffle to Park, SSH, General Stretch
THE THANG: Long count flutter kicks, fire line with weights around the park, bear crawls with weight movement, 3 team stations of team member 1 run with weight to other side of park (timer) – team member 2 complete exercise. Repeat 3 times. Exercises for three stations included squats, burpees, merkins. MARY: LBCs, Big Boy Sit Ups, penguins, shuffle back to Basillica ANNOUNCEMENTS: Grunt, Hike, Turkey Trot
COT: Individual prayer / reflection by HIM

DATE: 2021-10-14
AO: Gainesville
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
### Warmup/CoP

Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Arm Circles x14, ic
Imperial Walkers x12, IC
Mosey on to the field

### The Thang

Tabata: The protocol was developed by a researcher named Izumi Tabata in Tokyo in 1996. He found that athletes who performed these extra-intense, four-minute interval workouts five days per week for six weeks increased their anaerobic capacity and VO2 Max (i.e. how much oxygen they could consume during exercise) more than athletes following other protocols. (They also experienced greater metabolism boosts.) And, voila, the tabata workout was born.

20 seconds on, 10 seconds off. 4 min intervals.

– ssh IC, merkins count
– high knees IC, squat to overhead press count
– burpees count, LBCs count

Mosey around the field.

– mountain climbers IC, tuck jumps count
– high plank, low plank
– lunges, shoulder taps

### 6 MoM

12 reps or so of each:

– Big Boi Situps
– Flutter Kicks
– Sweat Angels
– XYs

### CoT

Upcoming AO launch!! Excited to see all the opportunities in the Gainesville area.

DATE: 2021-10-14
AO: Olympus
Q: Obadiah
PAX: Glee, Pop Fly, Hightower, Rambler, slider, Switch, YNAB, Zeus, Gadget FNGs: None
COUNT: 10
WARMUP: SSH, WMH, Rockettes, hillbillies, mountain climbers, down dog, cobra kai THE THANG: three separate sessions
Session 1: partner 1 merkins, partner 2: wheelbarrow, lunge walk, bear crawl, crawl bear 25 yards, run back to switch.

Session 2: two 5-man teams, every yard is a burpee, rickie Bobbie style. On the 5s and 10s sprint across field to switch teams. Probably 20 burpees and 5 sprints per PAX. Up and back 100 yard field.

Session 3: partner 1, 100 yd run, partner 2 burpees then swap. Repeat at 75, 50, 25 yards.

MARY: Quick round of 50 LBCs
ANNOUNCEMENTS: camping Nov 5-7 – see @Rambler, Grunt is Nov 6. Turkey Trot on Thanksgiving Day
COT: Steps of a righteous man are guided by GOD. (Psalm 37:23) Take each step. Do the diligent work, even one yard at a time. Sometime there will be breakthroughs and clarity, sometimes fog, but stay diligent and the LORD will guide and order your life; you needn’t worry or fret.

Happy now @PaxMiner?

DATE: 2021-10-14
AO: Highlands
Q: Booking
PAX: Trolley, Katniss, Jag
FNGs: None
COUNT: 4
WARMUP: SSH, imperial walkers, windmill, hillbillies, cherry pickers, arm circles, downward dog, Cobra Kai
THE THANG: PAX split a deck of cards leaving 1/4 of the deck in each corner of the soccer field. PAX performed 6 rotations around the field drawing a card from each pile at the corners and performing the number of exercises on each card. Spades were burpees, clubs were big boy sit ups, diamonds were merkins and hearts were body weigh squats. Face cards were 10 and aces 11. PAX ran the sidelines bw corners and performed bear crawls, karaoke walk, crab walk and squat walks on portions of the goal lines bw corners. We got through approx half the deck of cards. MARY: flutter kicks, LBC, penguin taps
ANNOUNCEMENTS: Grunt, JAG will be Qing AO during the new few weeks
COT: You never know what a person may be going through at home or in their personal life. Proactively reach out if you see someone struggling as they may need someone to listen and talk to. Don’t judge.

DATE: 2021-10-14
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
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)

Other Notes
– 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, 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. 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: – 100m Sprint
– 10 Merkins
– 15 Flutter Kicks 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 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: – 50m Standing Long Jumps
– 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.

Mary: Take turns having the PAX lead the Mary:
Big Boi Sit-Ups, Penguin Crunches, LBCs, and 30s Plank.

Announcements: Sparky will lead his VQ next Thursday!

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.