Q: Silent Bob
PAX: Cheesesteak, Rudder (WeaselShaker), Lobstah, Quaker, Fallout, Oscar, SweetTart, Ash (COMZ), Silver Bullet, Side Salad, Phlegm, Silent Bob
FNGs: None
COUNT: 12
DISCLAIMER
– I am not a professional
– You are participating at your own risk
– Know your limits and do the best you can, but modify as necessary
PREAMBLE
F3 has 5 core principles. #4 is: Workouts are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
Anyone who comes to these workouts, should be leading at some point. Today’s workout will be aiming to teach and reinforce the basics of leading a workout which we can exemplify for other PAX at the AOs where we regularly post.
When you Q, show up early and energized. Welcome others, especially if there are FNGs or PAX you haven’t met before. Set the tone for the day.
WARMUP
– Side Straddle Hops (“6th Core Principle”)
“The next exercise is _____” (PAX repeat exercise name)
“Starting position” (pause) “Move” (pause) “in cadence” (if applicable and PAX repeat) “Exercise”
Q: “1, 2, 3”; PAX: (rep #)
Cadence must match body movement. Not all exercises are performed on 4-count
Change voice inflection on the last rep. PAX: “Halt!”; Q: “Recover” (https://youtu.be/xRTitxnE-mI?si=TH_MFe5bm7C3NmHD)
– Imperial Walkers
– Grass Pickers
– Windmill
– Arm Circles
– Merkins
– Calf Raises x50
THE THANG
– Mosey to the island by football field
Tip: Plan your workout. Write it down or type it up (the “Weinke”). If it is your VQ, bounce ideas off someone who has Q’d before. The more prep you can put in, the better experience it will be for the PAX. Better to have too much than not enough.
– Partner up
– Partner 1: Lunge Walk
– Partner 2: Run a lap until you catch up with your partner, then switch until you complete a lap
– Next lap: Same thing, but replace lunge walk with bear crawl
Tip: The workout is not about the Q, it is about the PAX, and everything a Q does during the workout should be with the PAX in mind. You will certainly plan exercises that you enjoy or want to improve in, but the goal should be to push everyone while encouraging as needed and even having some fun.
– Mosey to courtyard
– Wall-Sit
Tip: Pay attention to PAX when leading. Demonstrate exercises if needed. Alter your workout if it isn’t working for the PAX (or you). If you can’t do it, you can’t Q it.
– Burpees x10
– Monkey Humpers
– Decline merkins x30 (Balls to the Wall option)
Tip: Always wear a watch. We have a set runtime for each AO and it is not fair or respectful to go too far past the scheduled time. If you forget a watch, assign a PAX as timekeeper.
– Slow-fast Squats a.k.a. “Holy Poker”
– Burpees x10
Tip: Never leave a man behind. We start together and finish together. It is how we make a man feel included and how we keep people coming back. It is typical to use a “string of pearls” structure. We move a short distance, then circle back up, which allows the back of the pack to catch up. As the Q, always keep track of your 6 and pick them up when necessary.
– Mosey to goal line in the big parking lot
– “Noah Lyles” (100m race) back to AO parking lot
SAFETY TIPS
– Count-o-Rama before the workout if there are a lot of PAX
– Make sure someone has a phone if you are traveling “off campus” in case of emergencies
– Consider getting first-aid certified as a group
MARY
– Teddy Rocks
– Teddy Rolls
– American Hammer
– Flutter Kicks
CoT + BoM
– Count-o-Rama (Q confirms the count and is responsible for communicating to AOQ)
– Name-o-Rama (Name, age, nickname or “FNG”; PAX will repeat the F3 name + “Respect” for those over 50. The Q is responsible for recording names of attendees for the slackblast so you can grab your phone for a video or audio recording)
– FNGs enter the circle to share their story so we can come up with an appropriate nickname (ideally not too flattering). AOQs should grab their contact info as well for the FNG form.
– Announcements + prayer requests/concerns
– Short devo
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” -Thorin Oakenshield
– Ball of Man
SLACKBLAST
Go to the AOs channel on Slack (ex: dawnstrike) and type in “/slackblast” then hit enter. That will launch an app for you to fill out the details of the workout. The most important items are tagging the PAX who attended and the total count. You can include as much or as little detail as you want on the workout before submitting.