Q School Day #6

AO: The Colosseum

When: 09/23/2023

Number of Pax: 4

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

On my exit from Grande Park I noticed a car pulled off to the side with an F3 sticker so I stopped to check on the innocence bystander which ended up being Hackman.  He said he did not have his glasses so could not see where he was going but I really think it was b/c he has never left the Ridge to post:)!!!

Upon arrival, Cutler a 2 time Q-School veteran, asked Dilly, “Do you mind if I lead warm a rama” & my heart was full with a strong response of ABSOLUTELY!!!

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 – led by Cutler
    • Side Straddle Hop – 10 IC
      • Stop in middle & correct PAX if form is not followed to you
    • Arm Circles (forward & back) – 10 IC
    • Good Mornings – 10 IC
    • Imperial Walkers – 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 10 reps of different exercises.
    • All 4 PAX chose an exercise at each of our 3 stops to lead

Thang #2:  The Cooper

  • You will complete the following exercises starting at sets of 10 for each exercise (we started at 5). After you complete the set you run to the top of the hill & back down.  Then you repeat going to 9, 8, 7, etc. all the way to 1 (we modified to do 5,4,3,2,1).
    • Burpees
    • Air Squats
    • Merkins (push up)
    • Big Boys (full sit up)

Thang #3:  F3 Deck of Cards Poker

  • Dealer (Q) wins we do all exercises on the winning cards
  • PAX wins they can eliminate one of the exercises on their winning hand

Mary: (5 mins)

  • We continued flipping cards until MARY exercises showed up & took turns leading.

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.

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