Conditions
The drive started from Myrtle Beach at a cool 38. By the time we had reached Whiteville, it was 32. Hmmm…..O well, F3 is always outdoors, rain or shine, hot or cold, and with this being Q-101, it would be a great demonstration of 1 of the 5 core tenets!!
6 short weeks ago, YHC Q’d the launch of this fine group of men that has continued to grow as former #sadclowns are now EH’ing their friends. With the 3 FNG’s today, YHC counts right around 25 men who have tasted F3, with the large majority of them loving it, posting each week, and excited about the future here. Pedro is the site Q, having been a former GrandStrand weekend staple and he will be missed, but no better man to lead Whiteville and get these guys excited!! Men of Whiteville, I know most of you, and those that I didn’t, it has been an honor to work out with you and see the excitement. I look forward to seeing the #WasNows from you as time goes on and seeing you at workouts in the future and especially at #CSAUP’s! As Pedro mentioned…get geared up for the F3 Super Bowl – the USMC MudRun on May 20, 2017!
Also, START WEEKDAY WORKOUTS ASAP!!! YHC can’t stress that enough. You have now seen 6 styles of Q/workout from the GrandStrand, Raleigh, and Cape Fear (and #TClaps to all the #HIM’s who took time to help with this lauch!) and with this Q-101, are ready to begin being leaders. As YHC stated, steal steal steal from Backblasts all over F3Nation.com. Pedro and YHC would also be glad to review any #Weinkes any #VQ’s come up with. Take this great thing and run with it! It will change your lives!
YHC also wants to thank Flop again for coming with for Q-101. It’s not the hardest workout, but it’s a great plan and a great way to leave the PAX for the final launch week. I was thankful for the great 2ndF we had!
Let’s get to it!!
Now, before we even begin, Harm forced a slight delay. You see, Pedro has given Harm the #SF to make sure he posts! #Accountability. Harm came flying in at 6:59, and must have been fixing his hair because it seemed like an eternity before he got out of his vehicle, but then he sprinted to plant the flag and joined the circle. So, the 1 minute warning was given without Harm. Remember men – USE COMMAND VOICE THROUGHOUT…We are not weak, soft, or slow – we are leaders!
Interspersed with the COP was some good old-fashioned educating!!!
Explanation given:
a. Assign someone to be “Point Man” – to be in front
b. Assign someone to be “Sweeper” – to keep eyes on 6
c. Encourage one or two guys to lead the “Mumble Chatter” – keeps morale high
A little explanation of what Q-101 is and how it would run; the Mission of F3 – To Plant, Grow, and Serve small workout groups for the invigoration of male community leadership
A little time spent on what we do and why we do it since we had some kinda new guys and the FNG’s; lexicon; various names for exercises; look at your neighbor, ask for a demonstration – if you are on Q and there is a FNG, if you can, tell them what the exercise is in common terms so they aren’t floundering about – bring them into the #awesomecult Brotherhood right away!
YHC had made the mistake of asking Pedro and Flop to be my mumble chatterers. They took this to heart, asking YHC to demonstrate every single exercise, just to make YHC do more reps. But that was a good lesson too….as Q, don’t count demo reps in your count, even for OYO stuff. That’s just plain old cheatin’!
DISCLAIMER – hit all points – WHY?
a. It does have legal significance
b. F3 has standards to uphold, and the Disclaimer is one of them
c. It helps set the tone of the workout from the very beginning
What to say:
a. I am not a professional.
b. You are participating at your own risk and you assume the risk of being here
c. You are responsible for your own well-being
d. You are here voluntarily, and you are not paying to be here nor am I being paid to lead you
e. Know your limits and do the best you can; modify as needed; I am making suggestions but if you can’t do them or have an injury, modify
The THANG
Interspersed with explanations of various things including:
5 Components of every F3 Workout:
Free
Open to all men, regardless of fitness level
Outdoors, rain or shine, hot or cold
Peer led, no training necessary
End with COT
PLANNING YOUR WORKOUT – There is no “perfect” F3 workout. Everyone’s structure will be somewhat different. The hardest part about Q-ing a workout is signing up to do so
Important points:
1. It’s not about YOU. It’s about the PAX
2. Actually PLAN your Workout; write it down; run ideas by other guys who have Q’d
3. If you can’t DO IT, you can’t Q IT. Know your limitations. We don’t “clipboard” workouts. Also, don’t smoke yourself!
4. Better to have too MUCH than not ENOUGH. When tired, hard to come up with stuff
5. Always wear a WATCH – must be able to keep up with the time. We respect our Brothers and time constraints we may have
6. NEVER Leave a Man Behind-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.
7. Don’t be afraid to alter your workout if it isn’t working for the PAX
8. Every F3 workout will be different. 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.
9. Show up early and be energized!! Meet PAX you haven’t met. Greet your regulars
10. Use Good form – LEAD BY EXAMPLE – Q has 2 options: 1) lead plank-o-rama, or 2) pick up the 6
11. Push everyone to give 100% – encourage the PAX; Praise!
12. Remember phases of the PAX – Survival, Push yourself, and keeping an eye out for others to encourage
13. Use the Proper Order and terminology:
a. “The Next Exercise is _______” – PAX repeat exercise name; Demonstrate if needed
b. “Starting Position … Move” – Pause between info and command, to assist with understanding
c. “In Cadence … Exercise” – PAX repeat back “in cadence” to demonstrate understanding
d. “1, 2, 3” then PAX calls rep – Cadence matches the movement
e. Change your Voice Inflexion on Last Rep – keeps Order; PAX says HALT
f. “Recover”
COP
SSH x 25 IC – easy exercise to circle around and assess the PAX – injuries; FNG’s fitness; etc.
Imperial Walkers x 20 IC
Merkins x 15 IC
[Good example here – if Q sees PAX huffing and puffing and resting on knees and not exercising, stop the count. You are no longer benefiting the PAX. Great, you can do 50 merkins. Nobody else can. Do 15. Then do other stuff. Then go back later and do 15 more. Etc. You will get your 50 in, and so will the other guys]
Mountain Climbers x 20 IC
Squats x 20 IC
[great example of using good form. Don’t cheat yourself. You wake up early to get better. Do the exercises right and push yourself]
Flutter Kicks x 20 IC
Big Boy Sit-ups x 20 On Your Own (OYO) – why OYO? Sometimes IC doesn’t work
LBC’s x 20 IC
Burpees x 10 OYO
Plank on the 6 – ALWAYS explain what the rabbits do waiting on 6 – this is key for OYO exercises so men are not standing around
Mosey around the field. This was a perfect opportunity to demonstrate picking up the 6.
Partner Sets – GIVE CLEAR INSTRUCTIONS – You may have a great idea, but you have to be able to clearly communicate that to the PAX if you want them to do it.
100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group)
[Pedro grabbed himself at this point, twice to get the 6 inches, so YHC made sure to give clear instructions about what this 6 inches was all about]
100 Squats (P1 does 10 while P2 holds Al Gore; 100 total for group)
Remember while doing partner work to have great #MumbleChatter
Keep Morale high; Camaraderie; encourage partner and others cranking out reps
Pick up the 6 if need be or plank on the 6
ALL MEN finished ALL reps, some with modification, which is fine. Great work!
Time for Dealer’s Choice
Called on some local PAX to lead an exercise
We did some Hello Dollys, Ski Alpine type things, Moroccan Nightclubs, and a couple of others. Slight corrections on the method to the madness, but great great work by all who stepped in!
Mosey to the football field for The BEAST
The BEAST is 6 exercises, performing 6 reps at 6 stops.
4 cones set up 10 yards apart on the nice lines on the football field. Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish.
Also explanation given after reminder prompt from Flop – AMRAP and how it is good to push men of all fitness levels. We had time for 5 of the 6 exercises:
– Merkins
– Squats (don’t just rush through things – do full reps and do them well)
– Big Boy Situps – a lot of whining about getting wet on this one
– Diamond Merkins
– Burpees – #CrowdPleaser
We then moseyed back to the Flag for the COT- Every F3 workout ends with a COT and BOM
Count-O-Rama – 16, with 3 FNG’s
Name-O-Rama – call out, “Hospital Name, Age, F3 Name” If new, FNG
PAX repeat F3 Name; RESPECT for those over 50; Hate for the youngsters
Q is responsible for leading the COT
Q is responsible for getting the Count and recording names for BackBlast
Q is responsible for recording Hospital Name and E-Mail address of FNG’s so they can get welcome
email – right now Pedro will be doing this
Q is responsible for communicating the Count via Twitter or to someone who will tweet
BACKBLAST
a. You are responsible for doing the Backblast
b. Backblasts are important; You owe it to the Pax
c. The Standard is that the Backblast is posted within 24 Hours
YHC asked if there were any questions throughout – there were none. Not sure if PAX were too tired to ask, or YHC did such a fabulous job?
Announcements
– Get on Twitter!!!
– STEP UP TO Q!!!! And start weekday workouts!!
– And as stated above, look out for CSAUPS – the MudRun
– Be sure Pedro has your email
– Matlock – has a running group on Saturday mornings at 8:30. Run or walk. 2-5 miles. Come out and improve your running/endurance. They are a “fair weather group” so while they may not run in the cold, Matlock was out working out, so y’all start getting a run group in all weather!
– Get F2L and read it! Get 1 copy and pass it around. Whatever y’all need to!
– Service opportunity – Edgewood Elementary School – 2nd Monday in January – starting a Dad’s day. Adult men who are great leaders to be on campus. Be there and high 5 kids as they get off bus. 25-30 minutes. Initial launch of WatchDOGS (Dads of Great Students)
Prayer requests for Dump Truck’s secretary’s mother with cancer
Prayer requests co-worker of Uncle Si and work injury
Prayer requests for healing for Sophie in Lumberton
Prayer requests for Miss Todd – knee replacement
Prayer requests for others battling cancer
Prayer requests for sudden loss of family member
Prayer requests for those traveling over holidays
Prayer requests upspoken
BOM by YHC – Proverbs 27:17 – #ISI
Remember why we do what we do – we sharpen each other and ourselves as we start our days and energize ourselves as we go through our days to be better husbands, fathers, friends, brothers, workers, employers, etc. We want to physically better ourselves so we can also better ourselves mentally and spiritually.
NMM
– It is always a blast to Q, and bringing Q-101 to this new AO full of excitement and a still a little bit of “what am I doing here” was AWESOME! Hopefully, the PAX all got something from this Q-101 and are ready to take over their AO!
– Pullout was appropriately named since he prematurely left. Pedro and YHC have been EH’ing him for quite sometime, so we were excited to see him post. Sorry he finished so quickly (JK – 2.0 duties)
– White Out was dressed head to toe in white. Looked sharp, but….you tend to get dirty in F3 workouts. Still, he looked sharp!
– The report on Fabio came from Orwell and BooBoo who said he never had his hair messed up back in the day (all 3 men being Respect) of their military service. Thank you for your service men.
– Dump Truck and Matlock are strong strong runners. YHC was glad to see them both out there and pushing hard and fast through the workout
– Mr. Clean, another EH by Pedro and YHC, who could barely run on week 1, had no problem completing the entire mosey lap. Awesome work Brother!
– Uncle Si didn’t merlot this week unfortunately, but I think he was close
– Harm and BooBoo do strong and quiet work!
– Thank you Orwell for helping EH men, lead during the launch period, and come out for Q-101
– Flop – as stated, enjoyed the 2nd F and thank you for joining!
– Durden, Feeney and Massey have been at just about all the workouts and have definitely #DRP – so great to see!
– Keep EH’ing Men. Nothing like sharing this GREAT BROTHERHOOD with others and the excitement a FNG brings to the mix!
SYITG!!!
Aye!
OneCall
