PAX: 18DauberDouble Down (R)SquidLaunch Pad (R)Hush PuppyLucky CharmsCaptain CrunchberryAsian Zing (R)AmeliaWhiskersRubber DuckyMud BugCratchitJerry MaGuire (R)FungiTidwellPelicanCrock Pot (Q)
Weather: A crisp 38 deg F at 75% RH
No FNGs present
YHC introduced himself, introduced Q school, and explained the importance of the disclaimer (including why it’s important when we welcome new guys).
DisclaimerYHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up:In order to cover all bases, my ‘typical’ warm up COP was intentionally modified so we could cover examples of ways to count exercise cadence (e.g. 4 count, single count, OYO, and timed count).
Side Straddle Hops (4 Count Cadence) x15Merkins (Single Count) x10Downward Dog (10 count)Cobra (10 count)Grass Grabbers (4 Count Cadence) x10Michael Phelps (On Your Own)Kendra Newman forward and reverse (10 Count)Side Straddle Hops (4 Count Cadence @ 1.5 Speed) x15
Thang:PAX all lined up on the sidewalk, spread safely apart, on the church side of the main parking lot. We did elevens and sevens, traveling across the width of the lot.
Elevens is one of the common exercise sets we use in F3. Imagine two stations, with space in between. An exercise is called for each station and the movement in between is identified. PAX stay in their own area and travel back and forth. The reps always add to 11 and go like so: 10 at Station A and 1 at Station B, then 9 at Station A and 2 at Station B, then 8 at Station A and 3 at Station B… concluding with 1 at Station A and 10 at Station B.
There are several reasons this routine is used frequently. For instance, PAX can go at their own speed. The rep count is easy (albeit early in the morning most people can still count to 11). You can vary the exercises. You can vary the ‘travel’ movement in between. It’s versatile. The one downfall is that PAX complete the exercise asynchronously. As Q, you can either cut it early or assign a ‘finisher’ AMRAP exercise to keep the faster PAX busy while the other PAX finish.
Elevens [Set 1]:
Merkins at the high side, Squats at the low side. Mosey in between. When PAX finished, they did AMRAP Big Boys until the six finishes.
Elevens [Set 2]:Werkins (wide merkins, fingers pointed outward) at the high side, Sumo Squats (wide footing, toes 45 degrees outward) on the low side. Defensive slide (belly buttons facing the street) in between stations. When PAX finished, they did AMRAP Big Boys (feet spread wide) until the six finishes.
Sevens [modified down from elevens in the interest of time, Set 3]:Broadway Bow (stiff legged, core tight, bend at waist as if you were on stage taking a celebratory bow… for you uncouth neanderthals it’s the Russian Deadlift without a barbell) at the high side, Leg Lifts (on your six) on the low side. Mosey in between. When PAX finished, they did AMRAP burpees until the six finished.
Sevens [modified down from elevens in the interest of time, Set 4]:Tuck Jump at the high side, V-Up on the low side. Surrender Run (mosey with hands up, palms forward) in between. **YHC informed the PAX that this set could be done entirely in the ‘surrender’ position, which includes a prisoner get up at the end of each V-Up set. You know… it’s good to challenge yourself every now and again.** When PAX finished, they did AMRAP wurpees (wide hands, wide feet burpees) until the six finished.
Mary:YHC explained to the PAX that it’s always good practice to plan more exercises than you have time for. Perhaps my favorite way to accomplish this is to have a handful of Mary exercises you can rinse and repeat in a superset until time is called.
In this case we did:Dying Cockroach (IC)Freddy Mercury (IC)Planked Shoulder Taps (IC)Superman (IC)
YHC harnessed this opportunity to challenge a PAX whom had never Q’ed before to call the cadence. Lucky Charms and Whiskers answered the call and performed like pros (which on second thought makes me wonder if my workout wasn’t hard enough for them…).
We halted right at 06:15 and headed for the flags.
COT:In the center of the circle of COT, YHC explained F3’s five core principles.
1. F3 Workouts are free of charge. This one is my personal favorite and was essential in getting me to my first post.
2. F3 workouts are open to all men. Note that men of all ages, abilities, colors, backgrounds, cultures, and fitness levels are welcome to join us. This even includes their degree of fan-dom of Snoop Dogg (much to my dismay).
3. F3 workouts are always held outdoors, rain or shine, hot or cold. I understand why one’s initial impression is that this is a poor idea. Or perhaps it’s a good idea but not a ‘core’ idea. After two years of exercising in all the elements, I believe it is an excellent idea.
4. Workouts are peer led, with no certification or training necessary. Today I led the workout, tomorrow you will. Any day you can show up to any scheduled workout and someone will have planned that day’s exercises. Some of the fast guys might Q a weinke with a lot of running. Some of the stronger guys might Q a weinke with more lifting. Regardless, all you have to do is show up and you will have the ability to push yourself in a new way without having to do the planning.
5. Each F3 workout ends with a circle of trust. COT is a place where we can confidentially share challenges and concerns, celebrate victories, and trust each other. We are here for one another.
F3’s Credo is: Leave no man behind, but leave no man where you found him.
We will hang with you. We will support you. But please don’t misunderstand, we want you to push yourself to leave a better version of yourself than what you started.
CoR/NoRAnnouncements:Pelican held me accountable. I blew right past the announcements in haste to deliver a message to the PAX. Since no one had any announcements, I wished good luck to the PAX doing the GROWruck event.
Message:Today was (close enough to) my 2 year postiversary. I’m grateful to my personal friend Cowboy for inviting me to the group. It’s made me better and I can only hope I’ve encouraged one of you to do the same.
To anyone who has attended one of my Q’s, I always intend to keep a theme, whether it be through analogy, workout design, music, or something. Obviously the predominant theme this week is “Q School”, with the intent of teaching people more about F3 and giving examples of how to run an effective workout.
YHC designed this workout to do “the same thing, but in a different way”. We began by using the standard elevens workout. Next round, we did the same set with different exercises. In round three, we looked at it in a whole different way, by changing the rep count and the exercises. Finally, we changed it all, including a modifier.
This workout idea was inspired by a book I’ve been reading to Luigi (my 6 year old). The book is Aesop’s Fables, and the short stories within have been around for centuries. Perhaps you’ve heard of them yourself. From these stories we have derived colloquialisms such as “the boy who cried wolf” and “where there’s a will, there’s a way”. It’s only now, as an (semi-)adult that I realize how profound some of the concepts are. Every now and then (let’s be honest, it doesn’t happen as often as it should) I realize how these concepts have illustrated historical moments. More condemning, I read these stories and see myself and my own actions often personifying the antagonist.
It’s only with wisdom and perspective that I can see “the same thing, in a different way”. For example, when I was a kid I merely heard a story of a boy and a wolf. When I was older I realized the boy wasn’t being honest and it led to his peril. As an adult, I can read the same story and see how this phenomenon happens time and time again in my own life and in society.
The point of this message isn’t to persuade you to reread the “The Wolf and the Lamb”, “The Man and the Satyr”, “The Fox with no Tail”, or “The Hen and the Swallow”. It’s to encourage you to do something today ‘in a new way’. For you that might be something in your household or your workplace. Maybe it’s a fresh approach to an old relationship. Maybe it’s attacking your tasks with new eyes.
Go today and find something that you routinely do, and pursue it “in a different way.”
Intentions:We prayed for healing for our brother Gisele and his healing. We prayed for comfort and consolation for the loved ones of Officer Hightower, an F3 brother killed in the line of duty. We prayed for healing, strength, and comfort for two ladies fighting cancer, Missy and Rita, their doctors, and their families.
NakedMan Moleskin:Maybe it was a cheap trick, but I had a stash of F3 stickers laying around for such a time as this. Everyone in attendance was welcomed to have one.
Another thing that wasn’t F3 specific that’s worth pointing out… you don’t need fancy gadgets to get a great workout. You just need to use the fancy gadget between your ears. I may be talking to you, but mostly I’m talking to me.
Cheers to my F3 Louisville brothers. Much love. You guys make me better, I hope I reciprocate.
Until next meal,Crock Pot