DATE: 2022-05-06
AO: Aerie
Q: Rocketman
PAX: Renaissance, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP:
Welcome to Q School! Let’s mosey and talk.
– F3 emerged as the founders attended the Campos workout in Charlotte, NC
– First F3 workout Jan 1, 2011 in Charlotte, NC; First official F3TheCapital workout was June 16, 2018, although there was an F3 group that started previously on Roosevelt Island – around 2012 or so.
– Dredd and OBT wrote Freed to Lead to help explain what F3 is and the culture behind the F3 Nation
– The Problem – (notable that F3 was not created to solve “the problem,” and figuring out and describing the problem was hard to put a finger on. It evolved to be known as Sad Clown Syndrome. F3 helps to solve “Sad Clown Syndrome.”
– The Mission – “The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.”
The five core principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary 5. End with a Circle of Trust
Every workout begins with a **disclaimer**!
– I am not a professional.
– You are out here at your own risk.
– I will guide the workout, but it is you against you out here. Do what you can. Always do something. If you have an injury, protect it If you can’t do what is called, or the number called, modify as necessary, but always do something to encourage your brother. – We will not leave you.
Next, move into the **warmup**! Remember to get the blood flowing and get those muscles moving. Too cold and snap, right like taffy.
Some example warmup exercises:
– SSH
– Little Bitty Arm Circles
– Merkins
– WMH
– Cherry Pickers
AAR: Review how to lead basic **counted** exercises. 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 the 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 4. One movement per count!
**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
THE THANG:
Start with a plank!
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. Here is an example set of exercises that could be done AMRAP to fill time if needed:
– 5 Burpees
– 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.
– 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!”
– 20yd Lunges
– 20 Overhead Claps IC
– 20 Reverse Merkins
– 10 Box Cutters
**Wrapping up**
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.
a) No one sits outside the COT
b) Immediate Acceptance of FNGs is paramount
c) Count-o-Rama (count off, go around the circle, one at a time) – You are responsible for getting the Count
– You are responsible for communicating the Count
d) Name-o-Rama (go around circle again, one at a time)
– We call out, “Name, Age, Nickname” (FNGs call out, “Name, Age, ‘FNG’ “) – Every Man calls out his nickname, and the PAX repeat it
– PAX calls “Respect” for those Over 50 & “Respect-Respect” for those over 60! – You are responsible for recording names for your Backblast e) FNGs
– Every FNG gets a Nickname at the close of Name-o-Rama
– You are responsible for recording nickname, and have final say on the name – You are responsible for contact info and Slack invite
f) Backblast
– You are responsible for writing the Backblasts
– Backblasts are important; you owe it to the PAX!
– The standard is that the Backblast is posted within 24 Hours – Post it on the channel for the AO you Q’d for
Think of CoT Words of Wisdom in advance.
HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up!
Today, everyone had a chance to lead exercises, demonstrate form, and call cadence. Take the opportunity to pick out a date for your first (or second) Q!
ANNOUNCEMENTS:
May 18: Still need a Q to fill in!
May 21: Kid friendly workout
June 4: Old Rag hike/ruck
COT:
**F3 Core Principles**:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary 5. 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 our building blocks; we’ll only get out of them what we put in. Put in the work, brothers!
