12 men for a beautiful morning at the waterfront. Many Pax were already well versed at Q-ing a workout, so YHC appreciates their patience while we reviewed the basics of how to run a workout. Lots of information was presented and responsibility for the lead was shared this morning by everyone. Here’s how it went.
Warm-a-rama: Between each exercise we discussed the 5 Core Principles of F3 which are:
Free of charge
Open to all men
Held outdoors, rain or shine, hot or cold
Led by men who participate in the workout in a rotating fashion
(no training or certification necessary)
Ended with a Circle of Trust
- SSH x20 IC (In Cadence)
- Imperial Walkers x10 IC
- Carrot Pickers x10 IC
- Mountain Climbers x10 IC
- Michael Phelps x10 IC
- 5 Burpees OYO (On Your Own)
En route to the Antique Store parking lot, we moseyed Pearls-on-a-String style through Union Point Park towards the Courtyard stopping at each corner for an exercise allowing Pax with varied running speeds to keep up with the group.
- 1st Corner: LSF x10 IC
- 2nd Corner: LSF x10 IC + Squats x10 IC
- 3rd Corner: LSF x10 IC + Squats x10 IC + Merkins x10 IC
Once at the Antique Store parking lot, using a highly technical numbering technique, Pax were split into 3 groups so that each Pax had the opportunity to lead an exercise using a different Cadence Count. Calling Cadence is one of the ways the Q is able to take charge and lead the Pax through a series of exercises. It helps to keep the Pax together and push through difficult work. It also helps keep the Q and Pax motivated. Here’s a video to watch on How to Count using the standard cadence by Dredd and OBT. We also went through how to count Tempo reps and single count exercises.
- Squats x5 SC OMD
- Freddie Mercurys x5 IC
- Tempo Merkins x5 IC
- LBCs x5 SC OMU
Moseyed through the grass and over to the Convention Center overflow parking lot for 4 Corners Build-a-Burpee.
Mosey to the 1st Corner: Groiners x10 OYO
Mosey to the 2nd Corner: Groiners x10 OYO + Merkins x10 OYO
Mosey to the 3rd Corner: Groiners x10 OYO + Merkins x10 OYO + Jump Squats x10 OYO
Mosey to the 4th Corner: Burpees x10 OYO then pick up the 6 and join them where their at.
Mosey to the center of the park for station work.
Swing Set 1: Bodyweight Rows, sets of 10, 8, and 6.
Swing Set border wall: Pickle Pointers, sets of 12, 10, and 8.
Swing Set 2: Scrunches (Swing Crunches – plank position with feet on swing, bring knees to chest), make it a Swerkin to level up (add a merkin to each rep).
Time left for one lap of Catch me if you can with Monkey Humpers x5.
Back into the gazebo for Mary:
- Heel Touches x15 IC
- Dying Cockroaches x15 IC
Finished with a quick review of a standard F3 workout format and reminder that the Q is there to serve the Pax. Here’s the Q 101 document if anyone wants to read it. It’s a good resource and is basically a written version of what we did today with a bit more detail than I was able to get to. I encourage you to read it.
Thank you for allowing me to lead this morning and thanks for listening, especially the veteran Qs. I hope you were able to get something new out of it.
Closed with Name-a-rama and quick Amen.