AO: The Colosseum
When: 10/25/2025
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
I was coming in a bit hot this morning as I wanted to make sure I grabbed prepped my white board from earlier AAR this week. Despite the below freezing temps the PAX were ready to start hot. Although we did have to pay a few “tardy burpees” for some late PAX.
Warm-O-Rama
Always Complete the following “First 5”:
- Welcome to the AO & recognize any FNG’s
- Not a professional
- Mission of F3
- Core principles
- Credo
*allow Site Q to perform their duties; most important person at the AO on that day
Warm O Rama: (5 mins)
- Language in F3 is extremely important
- First exercise is…
- Starting Position…”Move” or “your in it”
- In Cadence… (or on my up or down)
- Exercise: Either 4 count cadence or you count “up” & PAX count the # rep down
- Recover
- All exercises done in a 4-count cadence
- Side Straddle Hop – 10 IC
- Grady Corns – 10 IC
- Willie Mays Hays – 10 IC
The Thang
Thang #1: Pearls on a String (Leave no man Behind)
- At each stop go through a quadrant of the Q-Source
- Teach importance of 10 count
- Run out 1/10th of a mile. Complete these 2 exercises 10 reps each (you lead then have new guy lead)
- Up…Down count merkins
- Prisoner Squats
- Rinse & repeat except this time have another PAX lead
- Stop 2 more times repeat steps above
- On return to AO educate on proper “Indian run” as well as “champagne run”
Thang #2: DORA (pushes the gazelle in partner format)
- SWITZER – pax create a half-moon around the Q so he can communicate information quickly
- Blockees – 20
- Thrusters – 40
- Chest Press (close grip) – 60
Thang #3: BOMBS (pushes the gazelle in partner format)
- Work together with partner to combine for the reps. After completing 1 exercise move together to next parking bank & do the next exercise
- Burpees – 20
- Overhead Claps – 40
- Merkins – 60
- Big Boys – 80
- Squats – 100
Thang #4: 11’s (great OYO keeps group together, back pocket for extra time)
- Lion Kings (start with 10)
- Run
- Groiners (start with 1)
- Run
Mary: (5 mins)
- LBCs (little baby crunch) 10 IC led by Dilly
- Flutter Kicks 10 IC led by newer PAX
- American Hammers 10 IC led by newer PAX
- Hold plank
Circle of Trust
Count – 12
AAR – better explain safety on Indian run & champagne run
Announcements – lots but sign up for the Turkey Trot
Name O – everyone accounted for
Prayers – in our hearts, Amen
Naked Man Moleskin
CoT:
- Led in a peer rotating fashion. Why is this core principle #4?? It directly ties to the mission “invigorating male community leadership”. Our mission cannot be fulfilled if men do not step up to “Lead Right” according to principle #4. Leadership is EVOLUTIONARY not revolutionary. We are not recreating leadership principles b/c leadership principles remain the same since the beginning of time however what we are doing is sharpening our leadership blade. You will mess up, it will not be perfect, but you will learn. This is how we invigorate male community leadership. Through strong preparedness & a mind set of “win in charge, take charge” you cannot fail, only learn. Who has Q’d less than 5 times. Do you feel more confident? Can I count on you to get on the Q sheet in the next 21 days?