09/03/2024, 5:30 AM | Sanitarium | 52 Degrees Calm and clear
15 PAX: Belding, Boss Hog, Drain Weasel, Fresh Prince, Fun Dip, G String, Monster, Mr. Hanky (Respect)Precious, Razzle Dazzle, Roaring Kitty, Rooney, Squeaky Clean, Wide Range (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, Shane (sp?), now and forever, known as Wide Range who was EH’d by X (I am sure Boss Hog took the credit).
I then 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 then moseyed from the flags to the track at Papillion LaVista High School
Warm-o-rama
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Forward Sun Gods IC
- 10 Backwards Sun Gods IC
- 10 Big Ones IC
Cut a Flip, everyone leading one exercise.
- 5 Merkins
- 5 Big Boys
Mosey a lap.
Circle Jerk:
- Run half or full lap and do an exercise, repeat.
- 10 burpees
- 10 LBCs
- 10 merkins
- 10 air squats
- 10 dry docks
- 10 overhead seal claps
- 10 monkey humpers
Farva Beans (IC) 3 each person rotating directions.
Mosey back to shovel flags
Mary
Slammers
Name-a-rama was completed at the 50 yard line and next we named our FNG.
- Wide Range (EH: X/Twitter)
Prayers/Announcements
COT:
- 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 5:30 AM Start 6:15 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