Warning: This post is pretty lengthy and it may be hard to find all the exercises. As I put the backblast together, I decided this I’d add in a lot of discussion and notes from my weinke to serve not only as a backblast, but also a little source material for those getting ready to Q at other AOs.
Through December and January, we have several new guys who have quickly become regulars. These guys are pushing the rock nearly every day and it’s motivating to see. With all the new faces, there’s also new opportunities. When reading about the Leadership Development Process in Q source 2 weeks ago, I started thinking about finding a day to do some “Q School” for the new guys. I asked Huck to join me in as a co-Q today not only to have a second voice who may add things I forgot to say, but also to encourage guys to get a co-Q the first time they lead a workout. I used this page as a guide for this workout: https://f3nation.com/a-guide-to-your-first-q/
Other notes: Sparky got there late and Allen Tate fartsacked.
Disclaimer – each Q should be familiar with this. There is a copy for you to read and learn on the f3nation website. It’s good habit to give the disclaimer at each workout, but particularly important when there is a FNG. So, ‘I am not a professtional. These are suggestions, it’s you vs you, modify as needed. You should see a doctor if you have concerns about doing this type of activity’ (thanks Huck for not letting me forget the first item on the agenda!)
SSH – 15 IC
Toy Soldiers – 15 IC
Before we get moving too far, we need to discuss the 5 Core Principles of F3 – 1) All F3 workouts are free of charge 2) They are open to all men 3) Held outdoors, rain or shine, hot or cold 4) Led by men in a rotating fashion without any certifications or training necessary 5) End in a Circle of Trust
Plank and Nolan Ryans (right arm up, left arm up). This is a great opportunity to talk about warm-ups. For all the PAX, this gets the blood flowing, gets the body moving, and gets the muscles loose. Muscles can be like taffy, the warmer they get, the smoother things work. This sets a tone for the workout.
5 Burpees OYO 🙂
YHC took the first portion of the workout. Let’s mosey, right out of the parking lot, up the hill to the 2nd light pole. Sparky leads a round of Mountain Climbers IC while YHC picks up the 6.
Pearls on a string – as you put pearls on a string and pull them together, they can be a become a beautiful necklace. As you let the string go, the pearls become separated and eventually can fall off the string, scattering in many directions. As the Q, it is your responsibility to help keep the pearls (PAX) on the string. You can accomplish this in several ways – 1) Pick up the 6…whether it is the Q, Site Q, or one of the PAX, someone needs to go pick up the ‘late arrivers’. 2) You can break up runs with intermittent exercises designed to keep front-runners active and working, but allowing others to catch up. 3) If you are going on a long run and you know there is a guy or two in the group that can’t make that run due to injury or otherwise, you could consider planning an alternate route and giving them a heads up before the workout ( i.e. – when we mosey from the parking lot, we’re going to end up at the picnic shelter. You can join us or take this alternate route instead). I’d also suggest getting someone to join them…we don’t want to leave that guy alone but I’ve also been the guy battling injury who didn’t want to slow everyone down.
That being said we took a long mosey around the park, behind the pond, and to the lower shelter. Huck took a few guys on an alternate route that was a little shorter. Hank reminded me it is skunk mating season. I could smell them as we rounded the pond, but none were spotted. Be careful out there fellas!
We meet up on the shelter for some circuit exercises and a guide to counting. We count In Cadence to help create rhythm, which can distract the mind from the task at hand. It also builds teamwork by synchronizing PAX and creating focus. Finally, not knowing the number or reps that are coming discourages budgeting effort. (I will often say how many reps I plan to do before starting an ‘In Cadence’ exercise, I’m working on it.)
I’ve heard several variations (including my own variation) of how to call an exercise, but here is the proper sequence according to f3nation.com
“The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
“Starting Position…” [pause] “Move!”
“In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
Now let’s practice.
Plank Jacks – 15 IC
Dips – 15 IC
Flutter Kicks – 15 IC
Mike Tysons – 15 IC
Rinse and repeat, but we threw in some silent cadence for good measure.
One more – sometimes the exercise lends itself to single count or other variations.
X-crunches (courtesy of Short Sale) – 10 reps. Huck asks for a “Demo”. Perfect, I had this on the list and hoped someone would ask! Always be willing to demo the exercise, particularly for new people or for new/rarely use exercises. Here’s the demo – start out on your back with the small of your back touching concrete, hands and feet touching each other directly above your body, extend your lets and arms out in to an X (keep ’em off the ground), back in. That’s one. Out-In-1, Out-In-2, Out-In-3…..10 reps, now I hand the reigns over to Huck.
Two more Q tips – the shelters are great workout locations when it’s raining and cold. No one wants to lay in puddles of water all morning. Also, Q to your strengths. Some guys are better ar running, some guys enjoy core work, and jayvee Midoriayama guys do it all! The great thing about this is it can bring great variety to the workouts.
Huck and I both offered some advice on having a ‘backpocket’ exercise…always have something you feel comfortable going to when things aren’t working out. It is going to happen…maybe it’s too muddy and wet, maybe cars are in the way, maybe it was just too hard to explain. For Huck, it’s 4 Corners or Dora 123.
For Montross, it’s 11’s or Triple Nickel. You do you. The key here is something that most PAX will know how to do and doesn’t require any special equipment to do.
Huck begins to explain the next exercise…nur 1/4 of the parking lot, karaokee 1/4, bear crawl 1/4, lunge 1/4. Then lunge walk to the speed bump (a long way!), then run back to the parking lot. Plank for the 6.
We didn’t really speak to this very much, but part of the idea here was to call something that could work us all, but also the exercise itself helps us makes our way back to the parking lot by the tennis courts. However it’s a ‘slow mover’ where everyone can stay together.
As we return to the parking lot, Huck has Montross do a 10 count. Montross struggles to follow directions, but figures it out eventually! Huck’s point here – sometimes you’re a little gassed, sometimes the PAX need a quick break…call on a fellow PAX for a 10 count…just have them count to 10 (at their desired pace) to give everyone a chance to catch their breath. Another option is a ‘Count Off’ where you have each pack count themselves. That probably works better early in a workout when you’re trying to confirm how many you have in the workout, but can also be a breath-catcher.
Practice makes perfect so Huck calls on the newer guys to lead some exercises. We tried to drive home the “proper sequence” above (Next exerciese is….starting position, move, in cadence, exercise), but to Sparky’s point, that doesn’t always have to be perfect. I have seen several different versions and they all work to me….but have a rhythm to what you do.
Rockabilly, Blue, Big Pappy, and Ratchet all called an exercise in cadence and led us.
Huck took us out with 22 for the Vets and talked about the importance of a backblast. That is how we know who made it and who we are missing. It doesn’t have to be a literary masterpiece. It really just needs to list what happened, who was there, and when it happened. Adding some story to it is nice but “get it done” is the main thing.
Sparky shared a little wisdom as well. Some guys will bring a theme to a workout, share personal info, possibly some wisdom along the way, or even scripture. Def Leppard is one who does this, whether it’s having a few scriptures to speak on or leading his “Be Thankful” workout just before Thanksgiving…you can use it as an opportunity to pour into others and develop relationships. I would personally say that probably isn’t something to try to do on your first Q, but I agree with Sparky whole-heartedly!
As a closing note…and this was mentioned throughout the workout today… it doesn’t have to be perfect. You will mess up, an exercise won’t go as planned, something will happen. Own it, move on, ask for another PAX to assist if needed, and keep getting better.
Huck finished with a few notes about Circle of Trust – This is a time for announcements, requests, etc. We typically end in prayer though that is not a F3 “requirement.” F3 is not a specifically associated with a particular religion. However, that being said, most of our PAX are Christian. If you don’t feel comfortable praying in front of others, ask someone to step in for you. I know that can be intimidating for many….it’s ok, there will be someone willing to step in. (PAX, if someone asks for someone to pray the group out, step up!).
Circle of Trust
CSAUP coming February 23, sign up (Sparky!), 2nd F event to follow (details to come), Rooster, be thinking about BRR Ruck.
Prayer request: Hush Puppy, Shad Rap, Medicine Woman, and all the pax struggling with health or other issues. Be there to support a brother! YHC took us out in prayer.
I remember what it was like when Sparky first asked me to Q. I was NERVOUS! I didn’t want to do it! I didn’t think I was ready. However, he persisted and he paired me up with Slaw for my VQ and I couldn’t thank him more. Slaw helped me prepare, gave me good advice, and we executed one heck of a beatdown! I try to do the same as guys get lined up for their first Q to pay it forward. With that being said, it was an honor to lead this group today and prep several guys.
Sparky mentioned bringing a little something deeper to grow men during your workouts. I’ve personally pushed myself to try to offer some ‘wisdom’ during workouts and including some scripture into workouts…I don’t feel like I’m “good” at it yet like Leppard and some others, but I’m working on it and that’s what we’re all doing here.