PAX (15): 5-Way, cingular, Crab Cake, Deuce (Jay Mooney), Mr. Hand, Napalm, Schneider, Snowman, Todd Doherty l F3 UMass, Valley Girl, Whiz, Corn Dog, Package, Dull Blade
With a lot of new PAX joining our ranks in recent weeks, we thought it might be a good time for a Q School, so off we went:
Lesson Number 1: The Q must be ready to shift his plans at a moment’s notice when faced with an unexpected turn of events such as the road you planned to run down being blocked by a 9-foot fence. Introducing…the Audible!
Lesson 2: The Warm Up
Q welcomes PAX to F3. If new guys are present, always great to share F3’s 5 Core Principles:
Workouts are free of charge
Open to all men
Held outdoors, rain or shine, hot or cold
Led by participants in a rotating fashion with no formal training or certification required
Ends with a Circle of Trust
The most important component of the introduction is to state that we do not know the physical condition, limitations, injuries, etc. of the PAX in attendance. The Q will make suggestions regarding exercises, number of reps, form, etc. but it is up to the individual to determine what is appropriate for them and MODIFY AS NECESSARY!
The format for calling an exercise is as follows:
Q calls the exercise by stating in a loud, clear voice…”The next exercise is…ex. Side Straddle Hop”
PAX respond by repeating the name of the exercise to ensure all are clear on what we will be doing
Q states whether the exercise is: 1) In cadence, 2) on your own, or 3) up/down on my count
In-Cadence exercises are 3-count where each motion aligns with the Q’s count. Example: American Hammers; 1,2,3 = left,right,left
To end the exercise, change the inflection in your voice for the last 1 – 2 – 3…
For “on my count” exercises, Q states whether they will call the “down” or the “up” and these are 2-count exercises. Example: Overhead press with a coupon: Up – 1, up – 2,etc.
When completing a series of exercises, the Q states “recover,” and we mosey to the next spot.
“On your own” exercises make up the majority of the workouts and most are either circuit-based where PAX move through a series of exercises (see Jericho BB from 8/19) or partner-based where one partner performs an exercise and the other travels to and from a stated destination in varied modes of transportation (mosey, sprint, back pedal, bear crawl, crab walk, lunge walk, duck walk, etc.) working towards a combined number of reps for the exercises.
Today, we did some classic partner BOMBS;
100 Overhead Claps
200 Big Boi Sit ups
Next, we circled up and did some Jack Webbs with a 1:4 count of mercans and air presses up to 6:24 for an example of a “down/ up – on my count” rep sequence.
Graduated 100-yard sprint across the field and then back to the flag for Mary where Corn Dog stepped up and called American Hammers to close us out.
* Note: Mary is short for “6 minutes of Mary” from the movie “Something about Mary.” It is most often made up of ab exercises and tied to the joke around 6-minute Abs from the movie.
COT stands for Circle of Trust (from Meet the Parents with Ben Stiller and Robert DeNiro). In F3, it is intended to represent a safe space where PAX can share concerns, prayer requests, praises, etc. without concern that they will be shared outside of the circle. Today’s requests were:
Prayers for Deja-Vu’s M’s recovery
Prayers for Snowman’s Mother-in-Law
Prayers for a successful event tomorrow to honor a fallen F3 Cumming brother, Darth Visor, who we lost unexpectedly to a heart attack in 2018.
Many thanks to all who have stepped up in support of the Darth Visor Memorial CSAUP. The level of heart and passion that has been extended for a brother that the majority of our event committee never met is overwhelming. I hope all can join us for a great event tomorrow morning to honor a friend and brother who played a key role in establishing F3 Alpha! Aye!