Jan.16, 2021 – The Pit Halleck Park, Papillion: 22 degrees, cloudy
PAX: Knobs, Huffy, Gobbler, Trench, Tony the Tiger, Iced T, Girl Dad, Firewalker, Rooney, High Life, KOA, Squeaky Clean, Ear Tag, Boiling Point, Baby Shark, Gunner, Baby Shark, Crab Cakes, Frendinand, Arch, Marve, Tin Cup
Q-School Leader: Khakis
Greeted all the Pax that were gathering around the shovel flags and then at 7 am promptly welcomed and introduced them to today’s Q School workout. During the work out introduction I cited the universal F3 opening requirements of stating:
F3 – Stands for Fitness, Fellowship and Faith
F3 Mission Statement – To plant, grow and serve men’s small workout groups for the invigoration of male community leadership.
And F3’s 5 Core Principles
- Free
- Open to all men
- Peer led
- Always outside
- End with COT (Circle of Trust)- Stated to the Pax’s that 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.
Asked if there were any FNGs in attendance, which there were none.
Stated the Disclaimer
I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe.
Provided the The F3 Credo:
Leave no man behind, but leave no man where you find him.
Warmarama
Before executing any of the Warmarama exercises, I instructed the PAX how to call out the exercise, state the preparatory command and finally the exercise command before the cadence count. For warmarama the group performed:
15 IC SSH
10 IC Cherry Pickers
10 IC Tappy Taps
We proceeded directly into doing continuous side-straddle-hops as I quizzed Pax on various F3 Exicon and Lexicon words. If the Pax did not know the answer the whole group did 3 burpees. The quiz session went around the entire circle of 22 Pax.
After completion of the Pre-Thang F3 Quiz, the group began to mosey around the Duck Pond to Station 1 of the workout.
The Thang
Station #1
10 MERKINS – DOWN
15 MONKEY HUMPERS (IC)
20 MOUNTAIN CLIMBER (IC)
We performed 2 sets of the listed exercises. During set 1, I instructed the Pax on properly calling the exercise and count its cadence.
Set 2 was a rinse and repeat, however a different Pax was called upon to perform the command and cadence of the exercise.
After the second set, the group continued to mosey around the Duck Pond to station 2.
Station #2
10 GROINERS – UP
15 PLANK JACKS (IC)
20 COPPERHEAD SQUATS (IC)
The group performed Station #2 in the same manner. I led set 1 and the called-out Pax member led the cadence for the exercises of set 2.
After both sets, we continued around the Duck Pond to Station 3.
Station #3
10 BOBBY HURLYS – UP
15 APPOLO OHNOS (IC)
20 BONNIE BLAIRS (IC)
Led in the same manner as the previous 2 stations. Completed both sets and moseyed to Station 4.
Station #4
10 HAND-RELEASE MERKINS
15 BURPEES OYO
20 ALT SHOULDER TAPS (IC)
Led in the same manner as the previous 3 stations. Completed both sets and moseyed to Station 4.
After 1 lap around the Duck Pond to all 4 stations, the group rinsed and repeated to perform a second lap around the Duck Pond. We only performed 1 set of the station’s exercises and the Pax were responsible to stepping up and leading the exercise.
After completion of the second lap, Pax circled up near the shovel flags for Mary.
Huffy provided additional explanation to the sequencing of the exercise command
Mary – quizzed the Pax if they knew why it is called Mary. Someone yelled out the Movie “There’s Something about Mary”
15 IC LBCs
15 IC Freddie Mercuries
15 IC Heals to the Heaven
15 Big Boys
15 IC American Hammers
COT and Announcements were combined into a summary of Q-ing advice.