August 29, 2020|AO – The Oracle 6AM | Aldrich Elementary School | 64° F
PAX: A-Bomb, Brazilian, Panty Hose, Blue Suede, Scapper, Wait Time, Sampras (Hate), Chiclets (Respect), Davinci (Respect Respect), Two Step, Tube Socks, Thomas, Mirch, Pothole, Touche, FNG-Whatever, Patton.
Welcomed 18 PAX to Q School.
Saul covered the necessary introductory topics for a workout:
- Mission of F3;
- 5 Core Principles
- Checked for FNGs,
- Gave the necessary disclaimer and reminded PAX to modify as needed.
Q School Teaching Moment – PAX planked as they listened to the information below.
- The introduction to a F3 Workout(see above)
- We start on time and we end on time. COT usually starts 10 minutes before the end time. Modify this as necessary based on group size and FNG naming.
- Wear a watch to keep track of time and bring phone in case of emergency/filming name’a rama.
- Finally, explained the basic structure of an F3 workout: Warm-A-Rama, Pre-Thang, Thang, 6MOM.
1 – Warm-A-Rama
PAX moseyed to the Methodist parking lot for Warm A Rama. PAX did high knees while YHC explained the Q School teaching moment below.
Q School Teaching Moment
- The purpose of Warm A Rama-a mosey to get warmed up, circle up, aerobic exercises and varying stretches to prevent injury.
- Explain the Six and importance of picking up the Six or designating sweeper to do this.
- Keep an eye on the PAX and ask for 10 count if needed.
- See reference section of BB: “HOW TO CALL AN EXERCISE AND HOW TO COUNT”
Each PAX took a turn leading Warm A Rama
- SSH 20 IC
- Windmills 15 IC (Slower cadence)
- Imperial Walkers 20 IC
- String Rippers 10 IC
- Bonnie Blairs 15 IC
- Sun Gods-Forward and Reverse 10 IC
PAX Al Gore for Teaching moment
Q School Teaching Moment:
- Pre Thang is optional. Pre Thang usually fits better in a Saturday workout when you have 60 minutes.
- Also, explained types of workouts (Grinder, BOMBS (type of partner grinder), String of Pearls, OYO, AMRAP, Ladder, Round Robin) .
- Managing varying degrees of ability, using circuits or repeats,
AMRAP Example Performed by PAX
The Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Timed AMRAP
3 – The Thang
BOMB Exercise (A type of two man grinder)
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Round Robin Exercise
8 different exercise stations set up in a circle. Split groups evenly into each station. Group spends one minute at the station doing the exercise (as many as they can) and then rotate around the circle of fire to the next exercise (All groups rotate at the same time). Go 3 complete rotations around the Circle of Fire.
1. Alt Shoulder Taps
2. Chery Pickers
3. Mountain Climbers
4. Flutter Kicks
6. Bobby Hurleys
4– 6 MOM
- American Hammers- 19 IC
- Freddie Mercury 15 IC
Circle of Trust:
- Words of Wisdom
- YHC shared his thoughts on the importance of Q’ing as a means to accelerate in life. Other PAX members (also shared their opinions on Q’ing.
Q School Teaching Moment:: Explain naming new guys, counting, name-o-rama and backblasts (give some examples of funny stuff from the workout you’re planning to include or make up :)), Encourage guys to visit the site for more details and reach out to a Site Q to get on the Q schedule
Q School Teaching Moment: If you can’t do it don’t Q it, overcoming mumblechatter (with Burpees), remember it’s not about you, ask for help and engage PAX by having them call cadence
Next F3 Events –Monday Morning Murphs-The District and Red Wings. Non-Murph-Octagon.
Your First Q: Tools for Success
1. It’s not about YOU. 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. What does that mean? It means you should try to avoid starting off the workout with a hundred yard dash from a dead start, or 25 burpees as fast as you can. Are we telling you that you cannot do that? No. It is your workout and you are the Q, but if you are thinking about the PAX, you wouldn’t want to do that.
2. Actually PLAN your Workout. Plan the workout. Write it down. Think about past workouts. What worked? What didn’t? If it is your VQ, run your ideas past someone who has Q’ed before. The more preparation you put in, the better experience it will be for the PAX, and for you as the Q. Plan it out – remember item #1 above.
3. If you can’t DO IT, you can’t Q IT. We do not “clipboard” in F3. You, as the Q, will need to be able and willing to do anything you call for the PAX to do. That doesn’t mean you have to be “first,” although you should lead from the front, but if you cannot do 20 Merkins, with proper form, in cadence, then you cannot call it and ask the PAX to do it. So, plan your Workout accordingly. Know your limitations.
4. Better to have too MUCH than not ENOUGH. It is always a better idea to have too much planned for the workout than not enough. When you are tired, especially if this is one of your first Q’s, it is difficult to come up with new ideas. Better to have 55 minutes of stuff for a 45 minute workout, then to be at the 30 minute mark and out of ideas.
5. Always wear a WATCH. As the Q you must be able to keep up with the time. We have a set schedule for each bootcamp, and it is not fair – nor respectful – to the PAX to go too far past the scheduled end time. If you forget your watch then carry your phone with you, or locate a member of the PAX that has a watch and put him on timekeeper duty.
6. NEVER Leave a Man Behind. This is one of the bedrock principles of F3. We start together and finish together. It is how we make a man feel included, and how we keep people coming back. You have to keep this in mind when you are planning the workout. Traditionally, a bootcamp uses the “String of Pearls” structure. You move the PAX a short distance, then circle back up, which allows the back of the PAX to catch up. If you design a 1 mile run into the workout, with no stops, you are apt to leave someone behind, and we NEVER do that.
7. SAFETY Best Practices. Count-o-Rama before the Workout – get a head count before getting started and confirm throughout the workout to make sure you have everyone accounted for throughout. Additionally, the Q should always: Carry a cell phone, or make sure someone else has theirs, in case of emergencies; Know the physical address of the AO, and be able to direct emergency vehicles to all workout location spots; Know who in the Pax has medical training, and point them out to the entire Pax; and
Every F3 workout will be different. That is one of the beauties of F3. From a fitness standpoint the muscle confusion that results from differing workouts is part of the benefit to the PAX. Different workouts also help reduce the monotony that sets in with other workout routines. Lastly, we purposely have members of the PAX step up and lead (the reasons for that are covered in other Q School segments) and we each tend to play to our own strengths. But, the following represent a certain structure that should be followed in every F3 workout.
Show up EARLY and ENERGIZED. Leadership starts with showing up, and good leadership starts with showing up prepared and ready to go to work.
Get there early and make sure the AO is what you expected
If you are energetic it will energize the PAX
Set the tone; welcome guys and allow your presence to establish you are in command
Disclaimer. Every workout must start with the Disclaimer. The Disclaimer all too often gets taken for granted and ignored. This is more than a formality for several reasons. It does have legal significance F3 has standards to uphold, and the Disclaimer is one of them
It helps set the tone of the workout from the very beginning. The Disclaimer does not have to be elaborate, but it needs to include the following:
I am not a professional
You are participating at your own risk
You are responsible for your own well being
You are here voluntarily, and you are not paying to be here
Know your limits and do the best you can
The Thang. You already planned your Workout, now it’s time to do it.
- Call out a one minute warning
- It provides a needed warning
- It allows you to establish command
- It gets everyone’s mind right
- Use your Command Voice
- Comes from the gut
- Weak voice signals weakness
- Slow, soft, tired voice hurts morale
- You must use good form
- The PAX will be looking to you and taking their lead from you
- If you use lousy form, so will they
- If you do not pay attention to details, neither will they
- Lead by example
- Push EVERY man to give 100% Effort
- Encourage, don’t discourage
- Praise individuals, critique en masse
- Get some help (optional, determine your need)
- Assign a Point man, who will usually be out front
- Assign a Sweeper, to keep eyes on the 6
- Assign a Mumblechatterer, to keep the morale high
HOW TO CALL AN EXERCISE AND HOW TO COUNT
In order to get the PAX to perform an exercise, you have to call it out, and in F3 we have a very specific way for calling exercises. Q101 is not the place to get into the nitty gritty on “why” we do these things, but suffice to say it is borrowed from the way the U.S. Army does it, and there is plenty of research and experience that proves this method creates order in the group and builds morale. Esprit de Corps.
- “The Next Exercise is ______________________”
- Clear and concise command
- PAX repeat exercise name to demonstrate understanding
- “Starting Position … Move”
- “Starting Position” is the information
- “Move” is the command
- Pause between info and command, to assist with understanding
- “In Cadence … Exercise”
- “In cadence” is the information
- Not all exercises are in cadence
- PAX repeat back “in cadence” to demonstrate Understanding
- “In cadence” is the information
- “Exercise” is the command
- Signals PAX it is time to begin
- Pause between info and command, to assist with understanding
- “1, 2, 3” then PAX calls rep
- Your cadence MUST match the called exercise
- Not all exercises are performed at the same cadence
- Your count matches the body movement
- PAX call the rep number in place of “4”
- Change your voice inflexion on last rep
- Signals to the PAX that we are ending
- Important to keeping morale and order
- At the end of the called exercise you call “Recover”
- Important command to let everyone know we are finished
PAY ATTENTION TO THE PAX
As the Q you should constantly be engaging the PAX through your presence and your attention. Look at the PAX. Look for signs of confusion, or utter fatigue. If no one is keeping up with you, then be prepared to slow down. If people exhibit confusion over a called exercise, then be prepared to DEMONSTRATE.
- Engage the PAX
- LOOK at the PAX
- Demonstrate when needed
- Don’t be afraid to alter your workout if it isn’t working for the PAX
CIRCLE OF TRUST (COT) AND BALL OF MAN (BOM)
Every F3 workout ends with a COT and BOM. It is part of what makes F3…F3. As the Q you are responsible for leading the COT.
- No one sits outside the COT…NO ONE
- Immediate Acceptance of FNGs is paramount
- Count-o-Rama (count off, go around the circle, one at a time)
- You are responsible for getting the Count
- You are responsible for communicating the Count
- Name-o-Rama (go around circle again, one at a time
- We call out, “Name, Age, Nickname”
- Every Man calls out his nickname, and the PAX repeat it
- PAX calls “Respect” for those Over 50
- You are responsible for recording names for Backblast
- Every FNG gets a Nickname at the close of Name-o-Rama
- You are responsible for recording nickname
- You are responsible for recording Hospital Name and Email
- You are responsible for doing the Backblasts
- Backblasts are important; You owe it to the PAX
- The standard is that the Backblast is posted within 24 Hours