Q School is a great time of the year. After 2 years of being a part of this group of HIM, we all need to brush up on our ABC’s (Glenn Ross knows what I am talking about) and 123’s (math, not my strong suit…Tabata stations damn you). Anyway, this past 2 years has been tough for me personally. I know that it is because of this group that I am getting better each and every day. Thank you to all of you for pushing me and giving me words of encouragement and support. The constant work that all of you do for others in our community is always impressive but never surprising.
21 PAX: Face, Data, Pope, Glenn Ross, Wham!, Tammy Faye Baker, Violet, OJ, Butcher, Trump, Nomo, Backdraft, Meatball, McAfee, Tron, Methane, Nugget, Captain Insane-O, Doogie, Oboe, Digiorno Q
As you read the below information, please be very careful. We may not have had the most intense physical workout but our brains got so swole on F3 learning…I beg you to take 10 counts as you read on.
At 0530 YHC introduced himself telling the PAX that he has been embracing this awesomeness that is F3 for the past 2 years.
Disclaimer was given…
I am not a professional, everything I ask is only a suggestion, modify as necessary, you are here on your own accord. This is a You vs You workout. Listen to your body.
YHC explained that Violet (Site Q) would be watching the 6 during this workout. The PAX were asked if they know The F3 Credo…Leave no man behind, but leave no man where you find him.
PAX were then asked to go get coupons and meet at The Cage (tennis courts). We circled up as YHC ask the PAX a few rhetorical questions…
Are you interested in a leadership position? Reach out to your Site Q or post on Slack.
Have you seen our website, it’s amazing?
Did you know there are now 8 AO’s around this city/region?
Over 21 workouts per week.
How many of you have been to another AO?
Quit a few PAX that have not ventured out yet, encouragement was given to get out there and meet some of the other PAX in this great region.
We then began COP…what is this?
Circle of Pain
We then discussed How to introduce an exercise?
* The next exercise is (fill in the blank) –
* Starting Position
* Move
* Count (In cadence, single count, etc.)
* Exercise
*Be sure to keep this consistent and use with every exercise
* Side Straddle Hops
* Abe Vigodas
* Grass Grabbers
* Merkins (single count)
* Stretching…
Very important to include stretching,
you can even add it to the end of the workout.
While stretching YHC asked various PAX to recite F3’s Mission and the 5 Core Principals…this was a happy moment as everyone was able to answer correctly.
We then discussed the 3 F’s…
1rdF, Magnet
2stF, Glue
3ndF, Dynomite
We then got down to business as I explained today’s workout.
*Tabata, timed station workout usually between 30-45 seconds of work, 10-15 seconds rest or recovery, move to next station. Number of stations? How many PAX attend this AO? You can double or triple up PAX at each station. Increases Mumblechatter/2rd F.
*11’s or 7’s, start with 1 of an exercise, run to a point Q designates, do 10 or 6 of another exercise, run back to startex, do 2 of that exercise. At one end you increase count, the other end you decrease count.
Thang 1:
Tabata time: 50 sec Work, 10 sec Rest, 2 cycles
Tabata stations (8):
Squats
Rockies (Burpee w/coupon)
LBC’s
Saturday Night’s
Triple Crush (Curl/Overhead Press/Tricep)
Chest Press
Curls
Overhead Press
Thang 2:
7’s
Rosalitas – Amer. Hammers, 1 Burpee in the middle
We ended with enough time to get the coupons back and meet at the flag.
COT, Circle of Trust
COR, Count o Rama
NOR, Name o Rama
Announcements were shared
Intentions were shared
Words of encouragement, support or prayer
D✌️
F3 Louisville 