Location: Gridlock
Date: 2023-03-18
Weather: Upper 20’s – clear and not windy like I expected
Q: Incognito
PAX: 17 – Chewbacca, Wally World, Sous Vide, Bettis, Splitter, Muck, Axeman, Lincoln Log, Red Cross, Buffet, Snow White, Cockroach, Manny P, Zebra, Oshag, Santa’s Little Helper, Incognito
Warm-O-Rama
Today is Q School – all about learning how to Q
I’ll be giving you tips and requirements and will call them out accordingly
Requirement – Before any muscle engagement – first thing you do is the disclaimer
Tip – call out a one minute warning before the WO
Tip – Start on Time
Tip – if there are FNG’s start with 5 Principles of F3
Tip – good to start off with a Count-o-Rama and after any significant location movement
Tip – first exercise should be a Warmup or COP – get the blood flowing and the body warm
Jogging/Moseying is a great way to do this – we went around the lower half of the parking lot
That’s what we started with
Tip – always watch out for the Six – anyone more than 50 feet ahead of the six does burpees until the six passes them
Count-o-Rama
Stretching – two types – Static and Dynamic
Tip – Include both
We did some stretches
Tha Thang
Let’s do some exercises using cadence count – how do you do cadence count?
1. The next exercise is….name the exercise (Merkins) – wait for confirmation
2. Starting position….Move (this tells everyone to get in position – wait until they are)
3. In Cadence…(wait for confirmation) Exercise
Inflection in the count marks the last rep
4. After doing the exercise you state “Recover” to signal the set is complete
Absent a “Recover” statement, you hold your position
Do the Merkins – 4-count is the most common, but doesn’t have to be
American Hammers IC
Typically each count is a movement within the exercise; but doesn’t have to be
Next up is Slo-Mo Merkins (1,2,3,4 down 5,6,7,8 up)
Tip – Counting cadence makes it harder to breath, you’ll expend more energy than most
Tip – always ok to ask for help
Zebra led us in SSH’s IC
Next exercise I’m not going to say Recover at the end
Merkins IC – Plank Jacks IC – Slo-Mo Merkins IC – finally “Recovery”
Tip – A good way to fill time is to move
Next we’ll go to the far end of the lower tennis courts, I’ll lead, let’s not forget the six
Count-o-Rama at Tennis Court
We don’t stress this enough, but every WO is a competition – it’s You vs. You
Tip – Focus on Form – good form maxes out the benefit and minimizes likelihood of injury
We talked about modifying; modifying can be whatever you need, to include lowering rep count
More running and a good focus on form
We did suicides using all 8 tennix courts
Do a single perfect merkin at each stop
Mosey back to parking lot coupons
Count-o-Rama at coupons
But how do I design a workout?
Tip – F3 website has an Exicon: https://f3nation.com/exicon/
AMRAP – 5 minutes
10 Merkin on block to Bent-over-Row
5 Clapper Merkins
5 Mucho-Lego
Some tips on options for leadng exercise:
Acronym exercises (BOMBS, ALARM, BLIMPS, etc.) – you can lookup in F3 Lexicon
Dora 1-2-3 – introduce the Flapjack concept, 100 – 200 – 300 Chest, Core, and Legs – you can lookup in F3 Lexicon
IC Work
Sometimes all you have to do is mixup the pace of an exercise
Curls IC
Slower Curls IC (2 down, 2 up)
Copperhead Curls IC (3 down, 1 up)
Tip – If more than 20% of PAX are giving up, good idea to stop your cadence count
Tip – Good idea to close with Mary, which means abs/core
From the Exicon I found out American Hammer is now also called the Zelensky Twist
Zelensky Twist IC
Flutter Kicks IC
Dolly IC
James Bond IC
Box Cutters IC
Tip – If you screw up, stay calm and keep going
Tip – Don’t be stupid, and don’t take unnecessary risks
Requirement – Name any FNG’s
Tip – do a Name-o-rama near the end and video record it so that you can play it back later to do the Backblast. These get loaded in the paxpics Slack channel if you so choose
Requirement – COT (Circle of Trus)
Do not have to pray, just need to lift up concerns and praises
Certainly can pray if you so choose
Might end with something devotional if you so choose
Last Requirement – Write the Backblast – there is a Backblast channel on slack with a link to write the backblast
Sign up to Q – we have plenty of openings
End in COT