AO: The Colosseum
When: 05/11/2022
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
3:30 AM on the alarm clock came early but did not want Jellystone rucking alone so I dragged my butt out of bed & headed to The Colosseum to meet UniBrow & Xerox as well. The weather was perfect with a good warmth in the air at above 70 degrees for the first time in months. We got 4 miles in before heading to the flags to meet the remaining PAX. Then we got things 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 Hop – 10 IC
- Arm Circles (forward & back) – 10 IC
- Good Mornings (leaning forward at the hips stretching hammies) – 10 IC
- Imperial Walkers – 10 IC
The Thang
Thang #1: Pearls on a String (Leave no man Behind)
- At each stop talk about “Pro Tips”
- Teach importance of 10 count & giving modifications
- Ruck 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
- Great job Scat & Xerox
Thang #2: DORA (pushes the gazelle in partner format)
- Ruck Squat – 50
- Grady Corns – 75
Thang #3: 11’s (great OYO keeps group together, back pocket for extra time)
- Start with 1 rep on one side & 10 on the other then 2 & 9, so on every time reps equal 11
- Ruck Chest Press
- Ruck pull through 10 yards across the parking lot
- Shoulder Press
- Rifle carry back to the start
Mary: (5 mins)
- LBCs (little baby crunch) (20) IC
- Chose 3 different PAX to lead us through a different MARY exercise calling proper cadence
- UniBrow – flutter kicks
- Ringo – scissor kicks
- Jellystone – Shoulder Taps
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.
- Pull Ups Uncle Walter
- Burnt Ends Mom
- Soft Hands Mom
- Second Best Father