07/24/2024, 5:15 AM | Danger Zone | Calm and clear
26 PAX: Black Tuesday, Boss Hog, Bouche, Bow flex (Respect), Broke, Cougar, Do It, Duracell (Respect), Fresh Prince, G String, Gaga, Icy Hot, Jean Claude, KOA, Kool-aid, Lot Lizard, Low Flow, Mr. Hanky (Respect), Ratchet, Rayban, Razzle Dazzle, Simmons, Styx (Respect), Tweety, Windows 95 (FNG), Animal House (Respect).
QIC: Animal House
At 5:15 AM, AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and
Serve small workout groups of men for the invigoration/reinvigoration of male community
leadership. AH then recited the 5 core principles of F3 after the PAX reminded him to do so. 1)
Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends
with a Circle of Trust (COT) and then recited the F3 Credo to leave no man behind but leave no
man, where you find him.
AH gave the standard disclaimer that he is not a professional and to modify as necessary as there is a chance of injury.
When YHC asked about FNG’s, there was one, Jordan, now and forever, known as Windows 95 who was EH’d by Broke.
We then moseyed from the flags to the center of the field at Papillion LaVista South High School as we moseyed I reminded the PAX that today was Q School and we would be focusing on the following:
- Today, we are going to focus on announcing exercises, proper counting and recovery, as well as learning a bit more about F3 and F3 Omaha.
- The next exercise is ? (PAX Echo). Starting position….Move…In Cadence, Down, Up, etc….Exercise and on the last rep changing your inflection.
- For many, your first chance to lead will not be when you Q a workout –rather when you are asked to lead an exercise – BE READY
- My goal is for each of you to have the opportunity to practice. With that, we are going to be together and will roll with the 6.
- We will have trivia throughout the beatdown, if we collective answer it right, no burpees, if we do not, 5 burpees.
For Trivia, we answered the following questions.
Warm-a-rama
- Side-straddle Hops – 10 IC
- Cherry Pickers – 23 IC
- Tappy Taps – 23 IC
- Question – WHAT CITY AND STATE DID F3 START IN? CHARLOTEE, NC
- Big Ones – 23 IC
- Forward Sun God – 23 IC
- Backwards Sun God – 23 IC
- Question – WHAT IS THE START YEAR OF F3 NATION? 01/01/2011
4 Corners
Corner 1: complete 1 exercise, answer a Question, jog to the next corner
WHAT IS THE START YEAR OF F3 NATION? 01/01/2011
WHO IS SARPY’s CURRENT NAN-TAN? KOA
WHAT DOES Q STAND FOR? A WORKOUT/EVENT THAT IS CONSISTENT WITH THE F3 MISSION AND CORE PRINCIPLES
WHAT DOES THE SIX STAND FOR? A PAX (PARTICIPANT) TRAILING
WHAT DOES HATE MEAN? A PAX 20 & UNDER
- 10 Superman IC
- 10 Jump Squats
- 10 High Knee Hallelujahs IC
- 10 Butt Kicker Hallelujahs IC
Corner 2: complete 1 exercise, answer a Question, jog to the next corner
WHAT IS THE START YEAR OF F3 OMAHA? 04/21/2018
WHAT WAS THE FIRST SARPY SITE? THE PIT
WHAT DOES HIM STAND FOR? HIGH IMPACT MAN
WHAT DOES SYITG STAND FOR? SEE YOU IN THE GLOOM
WHAT DOES FARTSACKING MEAN? STAYING IN BED INSTEAD OF POSTING
- 10 Lunges IC
- 10 Monkey Humpers – IC
- 10 Twinkle Toes IC (Monkey Humper Johnny Drama’s)
Corner 3: complete 1 exercise, answer a Question, jog to the next corner
WHO IS ARE OG F3 OMAHA NAN-TAN? WAIT TIME
WHO WAS THE ORIGINAL SITE Q OF THE PIT? THE PLAGUE
WHAT DOES T-CLAPS STAND FOR? ATTA BOY or GREAT JOB
- 10 Ranger Merkins
- 10 Overhead Seal Claps IC
- 10 Merkins
- 10 Carolina Dry Docks
Corner 4: complete 1 exercise, answer a Question, jog to the next corner
WHO IS OUR CURRENT NAN-TAN? TATER TOT
WHAT DOES PAX STAND FOR? A MAN WILLING & READY TO LEAD
WHAT DOES QIC STAND FOR? Q IN CHARGE
WHAT DOES RESPECT MEAN? A PAX 50 & OVER
- 10 Boxcutter IC
- 10 Flutter Kicks IC
- 10 Bobby Hurley
Mary
Sarpy Slammers
At this point, OMAHA was called.
Name-a-rama was completed at the 50 yard line and next we named our FNG.
- Windows 95 (EH: Broke)
Prayers/Announcements:
In order to finish on time, we cut this section short.
COT:
Since this was Q School I focused the COT on the following:
- Everyone leads differently, and you are encouraged to bring your own style to the workout/exercises/COT to the PAX.
- Start and Finish On-Time 5:15 AM Start 6:00 Finish – wear a watch and or set a timer.
- Wear or carry a Weinke – Put your workout in writing – it is OK to use notes
- If you can’t do it don’t Q it – KISS (Keep It Simple Stupid)
- Do what you know – know what you do – Keep it moving
- Being Prepared = You Care (practice – do a dry run)
- If you need help – JUST ASK – Your F3 Brothers are there to help Don’t be afraid to Co-Q with a more seasoned PAX member
- As Q you are responsible that the SIX is never alone (especially if he is an FNG – A true leader leaves no man behind
- Your VQ-COT should be about what brought you out and why are you still here….it’s that simple the PAX wants to know your story why are you here.
Love you all brothers! Keep accelerating! AH
