- Workout Date - 09/29/2020
- Q In Charge - PineTar
- The PAX - Punchlist, Wifi (R), Whisper (R), CockPit, Malone, Dr Phil, Pretty Lovin' Guy, Heidi, Red Rider, Road Trip, Peekaboo, Handrail, GloboGym, Dexter, The Ardvark (R), Malibu, YHC
- AO - Pitchfork
Today at Pitchfork we gave thanks for the new kids on the block, and YHC tried to train them in they ways of the Q, and help others remember the form expected of the QIC. A respectable 17 PAX chose the red pill and got out of the fart sack and posted to Pitchfork, despite some rain threatening. 6 of 17 have not Q’d yet, and school was in session. We addressed all of the following, not in the same order and some in-fill of detail here as we needed to get a work out in amongst my babbling about how to run one!
Lesson #1 – the 5 Core Principles of F3 are: Workouts are: Free of charge, Open to ALL men, Held outdoors – rain or shine or snow, Peer led, always end with a Circle of Trust (COT)
Lesson #2 – ‘Q-tips’ – work outs start on time and end on time (bring a watch or phone), come prepared (use Exicon from F3Nation.com for help if needed), Workouts consist of 4 main parts – 1 – Warm up, 2 – Thang (main workout), 3 – 6 Minutes of Mary, 4 – COT; Don’t Q it if you can’t do it, Be aware of the condition of the PAX throughout the workout and modify if needed, and watch for the Six – or assign someone to cover the Six so we leave no man behind, always write a back-blast, sign up to do it again!
Lesson#3 – Credo – We leave no man behind, but we leave no man where we found him. We are here to help each other get better – physically, mentally, and spiritually. These men have shown up because they need you in one way or another – support those around you and lift them up however you can.
Lesson #4 – the Workout
Starting on time at 5:30am sharp. Introduce yourself, and state the MISSION of F3, which is: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Memorize this mission statement. Next, the DISCLAIMER: I am not a professional, so modify as needed to avoid injury. This is the simplest form of the disclaimer, you can make fun with it as some do, but the message is simple – this beatdown could be really hard, and if you find yourself struggling with anything, modify to avoid injury to yourself or others. Your are here of your own volition and the only one you are competing with is yourself.
Warm UP – Cadence count instruction: Many exercises, especially in WU, are done to a cadence count. We discussed the proper way to call out an exercise, get the PAX in position for the exercise, and how to count in cadence. Simply put: Q calls out exercise “The next exercise is: (pause) Side Straddle Hops!” PAX repeat to ensure they understood. Q gets PAX into position: Starting position, MOVE! PAX get into position for said exercise. Q calls out “In Cadence!” PAX repeat to ensure they know they will be counting for the Q. Q starts the reps – “Exercise! Calls out – 1-2-3 (1), 1,2,3 (2), 1,2,3, (3) etc. Today’s went something like this:
Side Straddle Hops (SSH) x 25 In Cadence (IC)
5 Burpees, On Your Own Count (OYO)
Hillbillies x 20 IC
5 Burpees, OYO
Monkey Humpers x 15, IC
5 Burpees, OYO
Split in 2 groups – if there are a decent number of PAX in attendance, and especially if space or coupons are limited, it is good to split into 2 or more groups as needed. Today we split into 2 groups for the following exercises. Q tip – you can either tell PAX to partner up, or you can have them count off by 2’s or 3’s or whatever split you need.
3 sets of 20 dips and lunges alternating use of benches. One half PAX dipped, the other half lunged – flip flop after each set of 20.
Take a lap
Next up – DORA 1-2-3 (Q-tip – this is a good one to use in your first few Q’s because it can eat up some clock where you don’t have to control every move)
100 merkins – 10 at a clip On My Count (OMC) Off group – High knees until first group finishes their set of 10. Flip flop til 100 are done (50 by each group)
200 squats – at this point we partnered up. 1 PAX exercised while the other ran a lap and flip flop. Continue counting up to 200, then move to next exercise.
300 Little Baby Crunches – LBC – continue with the running a lap theme
6 Minutes of Mary – Side bar lesson – this comes from the scene in the movie “There’s Something About Mary”, when Ted is approached by a hitchhiker who thinks he is on to a big idea – reducing the 8-minute Abs workout to 7-minute Abs, thereby getting the same work out in 1 less minute. Ted throws the guy for a loop when he says that’s all fine and well, until someone comes up with 6-minute Abs, and blows the guys mind. So, F3 latches on to the notion of 6 Minute Abs, and calls it 6 Minutes of Mary.
Flutters IC by Dexter
Hello dolly IC by Heidi
Freddie Mercuries IC by The Ardvark
American Hammers IC by Malone
Return to the flags for count off, name-a-rama, and Circle of Trust
Announcements – Palmetto 200 is 6 months away – talk to Whisper, Jack-a-Lope is set for 10/17, but need PAX to sign up ASAP to get a final count, blood drive under way – look for posts on Twitter from Caviar (#weswhitesell), get on Twitter to keep up with F3 events and schedules, Iron Pax Challenge is OVER
Prayers – Whisper’s family in the passing of his father, YHC’s friend Dave with colon cancer, children and teachers working through an odd school year with COVID rules in effect.
Was a pleasure to lead today. We now have several VQ’s coming up – good job!! Get your name on the board soon if you haven’t Q yet or in a while. (Reference Core Principle #4)
SYITG (See You In The Gloom)