Black Widow needed a Q. We've got a lot of relatively new guys, so YHC decided to run a QSchool with the hope to encourage these guys to sign up for a VQ. Some of them (I'm looking at you, ShuttleCock and Roundup) are ready.
Coming back from the Ruck I saw very few guys at first, and for a moment thought I'll need to improvise something else, but within a couple minutes more PAX rolled in and we've had 6 PAX who haven't Qed yet and 4 veteran PAX. School was in session.
Mosey in the parking lot. Started to circle up at the top parking lot, but had a car almost right away. Modified and continued to mosey to the field and circled up there.
Started with World's Greatest Stretch and, while holding position, explained how F3's mission isn't to get men healthier and fitter (though these are great benefits), but about Leadership. Speedo did not expect a pop quiz but was able to share the F3 Mission Statement: plant, grow and serve small workout groups for men for the invigoration of male community leadership
Warmup continued with Weed Pickers (in cadence), Freak Control Merkins (on my call), Alternating Shoulder Tap (in cadence), Baby Arm Circles and Covids (OYO). During those I explained about the structure and purpose of the instructions (Next exercise is...).
I planned to call on a few guys to lead squats and Moroccan Night Clubs, but forgot...
Warmup continued with 21s, to drive the point of working together. 21 SSH done in cadence, but the cadence is only called on the first 5. Try to finish together. We failed. 5 Burpees penalty. Tried and failed again. 5 more burpees.
4 corners - 10 single count No Surrenders in 1st corner. Repeat and add 20 Merkins in 2nd corner. Add 30 Freddie Mercuries alpha count in 3rd and add 40 side to side hops alpha count in 4th. Run and loop and wait for the 6.
We talked about gazelles vs. the 6 and strategies to keep everyone engaged and not discouraged or bored. Note: any discussion throughout the workout was done while holding some position - plank, squat, 6", feet on the wall, wall sit, etc.
Mosey to the bridge. Music on. Partner up, no two veterans together. One partner runs down to the bench and back up, while the other AMRAP a given exercise. First round American Hammers, second was Lunges and 3rd Alternating Shoulder Taps. Modified 3rd run to be shorter.
Using partners is another way to reduce the difference between the 6 and the gazelles, especially if the teams are balanced.
Credo and Core Principles
Mosey to the building between the baseball fields. We started with discussion on the F3 Credo: Leave no man behind, and leave no man where you found him. Then did some exercises and in between reviewed the 5 Core Principles.
Exercises included: Newton's Cradle, Absolution, Big Boy Sit-ups, Donkey Kicks and Monkey Humpers. The Core Principles are:
Free of Charge
Open to All Men
Always Outside, Rain or Shine
Peer Led, in a Rotating Fashion
Always Ends with a Circle of Trust
We were running out of time, so modified to the nearby coupon pile and pavilion, instead of the farther parking lot. Also skipped a classic - Roxanne.
Picked up a coupon. TABATA set for 30 sec work and 10 sec rest. Each exercise repeated twice before moving the next. We had Curls, Shoulder Press, Skull Crushers, Rows, American Hammers, Thrusters, Front Raises (had time for only one) and Jump Over Burpees (no time).
TABATA allowed us to discuss more points, without the need to count. Talked about getting inspiration from backblasts, life events, google maps, etc. Should have mentioned the Exicon. Talked about using Co-Qs, modifying the workout, why COT and more.
Run back to the flag. The figurative school bell rang.
Some guys are in F3 just for the workout, and I get it. There's so much more to it, though, and it's a shame to ignore it and not leverage it. Personally, the lessons I learned (and still learn and still need to practice to improve) had a huge impact on my life. One of them, for example, is the ability to reflect back on my actions and determine if I acted in accordance to my principles and to the best of the knowledge I had at the time. It's OK if the result isn't what I wanted - not everything is in my control. But if I acted against my principles, that's on me. Writing Backblasts is one way to practice such reflections. Personally, I also journal, but that started after F3 and due to F3. The leadership lessons are meaningful, true and very practical. I'm not a manager at work. I only lead my family. It's important for me to lead them well. I thank F3 and what I'm learning here for making me a better leader.