AO: The Olympiad
When: 05/12/2022
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
I love the morning drives to The Wood & The Olympiad. The extra time allows you to clear your head & get your mind right. As I showed up I saw Bob Villa’s & Jellystone’s car in the parking so I knew they were out getting their 5 miles for Lincoln games in but I did not see Bunker’s car:). I got a few miles in on the track before I saw Soft Hands showing up early to plant the flag at his first official Site Q duty. Appreciate you stepping up to lead brother! Went through the “First Five” & then got to work.
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)
- Michael Phelps (bent over swinging arms) – 10 IC
- Tappy Taps 3 (touches between legs, standup clap behind 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
- 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 sumo squats
- Rinse & repeat except this time have another PAX lead & pick reps
Thang #2: DORA (pushes the gazelle in partner format)
- Bobby Hurley – 50
- Carolina Dry Dock – 75
Thang #3: 11’s (great OYO keeps group together, back pocket for extra time)
- Plank Jack
- Crab Walk to other end of parking lot
- Groiner (burpee without the merkin or jump/clap)
- Side Shuffle back to 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
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.
- Brady Bunch Mother in law
- Burnt Ends Mom
- Soft Hands Mom
- Second Best Father