AO: The Colosseum
When: 04/12/2024
Number of Pax: 20
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dauber
Introduction
Bear with me, this is my first-time leading Q-School. I’m doing my best Dilly Dilly impression.
There are a number of things we need to do before we Q a workout:
- Sign up on the Q-Sheet (Up to 90 days out)
- Plan your workout based on the AO and honor the style of the workout (ex. Boot camp, run club, ruck club)
- Coordinate with the Site Q
- Create Pre-Blast on Slack
- Ensure you are prepared with all equipment (ex. lights, music, signs. etc)
Introduction’s
- Introduce yourself
- Ask for FNG’s
- Provide disclaimer
- Mission Statement
- 5 Core Principles
- Credo
Warm-O-Rama
- Side Straddle Hop
- Imperial Walkers
- Tappy Taps
- Arm Circles
Note – Use this time to talk about the importance of changing the pace of your cadence on the exercise (ex slow down on Tappy Taps)
The Thang
- Thang 1 (4 Corner w/20 reps)
- Blockies/Curls
- Coupon Squat/Overhead Press
- Chest Press/Skull Crushers
- Thrusters/Bent over Row
- Thang 2 (7’s)
- Coupon Swing/Bobby Hurley
- Thang 3 (Pearls on a string)
- Dry Docks/Bonnie Blair
- Step Ups/Dips
- Bear Crawl/Crab Walk
- Lunge Walk
Circle of Trust
F3 – A History Lesson:
Our Origins: F3 emerged from within the Campos group, a workout @ Charlotte’s Freedom Park, that wanted to stay a small group and not expand. OBT & Dredd broke off (with Campos’s blessing) to share with others because they believed that men in the “3rd phase” of their life needed this the most.
Using the principles found in, “The Starfish and the Spider: The Unstoppable Power of Leaderless Organizations” by Ori Brafman and Rod Beckstrom, they established an internal structure to help mobilize men to strengthen themselves at home, in the workplace, and in the community.
F3’s first workout officially started on Jan 1, 2011, at AG middle School with 35 men. They divided that group up as it started to grow in August of 2011. By 2013, Charlotte had expanded to three different regions: Metro, NoCo, and Isotope.
As of 2022 F3 has over 3,000 workouts in 50 states & F3 is now global crossing 5 different continents.
Starfish & F3 Plainfield History:
F3 Plainfield started on July 17th, 2020 through the Concentric growth model splitting from F3 Naperville to create a new region. The region started with its 1st AO in downtown Plainfield at Settlers Park which was eventually relocated to Greg Bott Park which is now known as The Colosseum. During this same time CrossroadsIL inherited the AO known as The Ridge in Grande Park which started in Aug of 2019 as part of Naperville but was ultimately the catalyst for the new region due to explosive growth when it opened.
The region quickly grew, adding The Wood & The Olympiad as well as adding The Black Diamond format in its 1st year of existence. In 2022 the region expanded to 2 new AO’s, The Grizz & Three Rivers, helping to invigorate male community leadership in the towns of Lockport & Channahon. In 2023 the region added 4 more AO’s, The Grove, The Silo, and The DMZ to better support the growing number of pax. In 2024 the region continued to expand in Lockport adding The Raven’s Nest. The region crosses multiple communities & boasts 11 unique AO’s ranging from bootcamps, run clubs, & ruck clubs.
Naked Man Moleskin
The timing worked out well. We were able to get through 3 Thangs with a reduced number of exercises. I need to write out “the script” to make sure I don’t miss anything.
The PAX were awesome, we need to run Q-School at least once a quarter.