Q School Day #4

AO: Three Rivers

When: 09/21/2023

Number of Pax: 12

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

Have not spent a lot of time at the Three Rivers AO so I did a little scouting for my Pearls on a String so I had proper PREPAREDNESS.  On return back I was able to greet some new PAX like D-Bag & also see an enterouge of EC’ers coming.  As usual the mumble chatter was high at “The Worlds Greatest AO” but we got started right at 5:15 AM.

Warm-O-Rama

Pre-Workout

  • Prepare the day before. Keep it simple b/c simple is always harder & remember nothing wrong with having a Wiencke.
  • Check in with your Site Q. They are a great resource & the most important person at the AO who makes all final decisions (ie. Safety).
  • Post a pre-blast. Does not have to be 9 pages with a bunch of details like Foundation does.  Simple, create the unknown & uncomfortable.

 

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: (5 mins)

  • Language in F3 is extremely important
    • First exercise is…
    • Starting Position…Move (ready position also acceptable)
    • 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 Hop – 10 IC
      • Stop in middle & correct PAX if form is not followed to you
    • Arm Circles (forward & back) – 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)
    • Slow Count Merkins (IC)
    • Tempo squats (IC)
  • Rinse & repeat except this time have another PAX lead
  • Incorporate a C2C (corner to corner) where Sugar Rays lead in front & Clydesdales catch up
  • Stop 2 more times repeat steps above
  • On return back to AO educate on proper “Indian run”

Thang #2:  DORA (pushes the gazelle in partner format)

  • Jump Squats – 50
  • Overhead Claps – 75
  • Partner #2 is running to cone in back

Thang #3:  11’s (great OYO keeps group together, back pocket for extra time)

  • Rocky Balboa’s (each leg a ½)
  • Bear Crawl to other end of parking lot
  • Diamond Merkins
  • Run back to start

Mary: (5 mins)

  • LBCs (little baby crunch) 10 IC led by Dilly
  • A whole bunch of other MARY exercises led by the PAX

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.

Coffeteria:

  • As mentioned the 2nd F (fellowship) is the glue. Have an option for guys to go grab coffee somewhere after or even better have someone volunteer to bring coffee on site so guys will stick around for a quick conversation.

Leave a Reply