Q-School Day #1

AO: The Wood

When: 05/09/2022

Number of Pax: 9

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

While the weather said 56 degrees this morning The Wood reminded everyone that she runs about 10 degrees colder with her unfriendly winds.  Yellow Card did a fly by to the group as him & Touhy finished up their EC run & then the PAX circled up to get busy.  I did some education to the group around leading workouts before the bell rang for school.

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

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 Hop – 10 IC
    • Arm Circles (forward & back) – 10 IC
    • Good Mornings (leaning forward at the hips stretching hammies) – 10 IC
    • Imperial Walkers (hands on head bring opposite elbow to opposite knee) – 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
    • Slow 4 count squats
  • Rinse & repeat except this time have another PAX lead & pick reps
  • Stop 2 more times repeat steps above

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

  • Jump Squat – 50
  • Grady Corns – 100

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

  • Lunges
  • Bear Crawl to other end of parking lot
  • Derkins

Mary: (5 mins)

  • LBCs (little baby crunch) (20) IC
  • American hammers (usually referred to as a Russian twist) (12 each side) IC
  • Plank – hold plank until time is up

 

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.

 

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