AO: Da Grizz
When: 05/13/2022
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
I woke up to a cramp in the old calf this morning around 3:00 AM & could not go back to sleep so I geared up & hit the road. While it is a 25 min drive for me to Da Grizz the peacefulness on the country roads was a good start to get my mind right. Got a quick 2 mile EC in as I explored, what I honestly believe might be our coolest AO as I got to experience it in the daylight for the first time. The men started to roll in & got reaquainted with our F3 Southside brothers. Then we got started
Always Complete the following “First 5”:
- Welcome to the AO & recognize any FNG’s
- Not a professional
- Mission of F3
- Core principles
- Credo
Warm-O-Rama
Warm O Rama: (5 mins)
- Language in F3 is extremely important
- First exercise is…
- Starting Position…Move
- In Cadence…
- 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 Hops – 10 (IC)
- Arm Circles – 10 IC
- Good mornings (hamstring stretch) – 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
- Share modifications if PAX are struggling
- Run out 1/10th of a mile. Complete these 2 exercises 10 reps each (you lead then have new guy lead)
- Shoulder Taps
- Slow 4 count squats
- Rinse & repeat except this time have another PAX lead & pick reps
Thang #2: DORA (pushes the gazelle in partner format)
- Bobby Hurley – 50
- Grady Corns – 75
Thang #3: 11’s (great OYO keeps group together, back pocket for extra time)
- Derkins (start with 1)
- Bear Crawl to other end of parking lot
- Groiner 10 (burpee without the merkin or jump/clap)
- Side Shuffle back to start
- Each time the reps should total 11 (next round is 2 & 9)
Mary: (5 mins)
- LBCs (little baby crunch) (20) IC
- Chose 3 different PAX to lead us through a different MARY exercise calling proper cadence
Circle of Trust
Other Stuff:
- Count A Rama (go around in the circle with each guy counting off: 1,2,3,4,etc ending with you as the last #)
- Announcements (site Q leads any announcements that the men at the workout need to be aware of)
- FNG (friendly new guy) naming: have any new guys come to the middle & tell you what they do for a living, age, anything about their family, job, hobbies, funny stories. Then give them a really cool F3 name (which should not be cool)!!
- Name A Rama, video this (everyone goes around the circle saying their hospital name, age, & F3 name)
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?
- If compelled you can end with a prayer asking for any prayer intentions from the men.
- Happy Camper daughter & friend that are in Europe
- Pi’s wife