04/11/2022 - Dark Tower - Q School because Why not?
AO: Dark Tower
When: 04/11/2022
PAX:
Number of Pax: 22
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Aladdin
Introduction
4/11/2022 0515 Dark Tower PreBlast @channel
Join YHC mañana for a Q Refresher. We’ll cover the basics, lingo, slack whatever has you confused. Questions? Ask away! We can be hard to understand from the outside in, come learn from within but first HC below. Shoes for all surfaces but leave your coupons at home. SYITG
At the start of your workout, you need to give the disclaimer. (In some regions this is only done when FNGs are there.) Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt. For reference, here’s the full doc.
Principles
Everyone leads differently, and you are encouraged to bring your own style and workout/exercises to the PAX.
The below is intended to help formulate your thoughts and provide some general framework should you need/want the structure. There are really only five principles to making sure this is an F3 workout.
The workouts have to:
- Be free of charge
- Be open to all men
- Be held outdoors, rain or shine, heat or cold
- Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Warm-O-Rama
Warmup/CoP
It’s best to start with a CoP, jog, or preferably both to warm up the group. Think of muscles like taffy… when cold, snapping happens easier. When warm, nice and smooth.
SSH IC 20
SSH IC 16
High Knees IC 15
Arm circles forward SC 15
Arm circles backward SC 15
The intention here was clarity on what Cadence actually means and the why behind it.
https://f3nation.com/q101/
This is probably the trickiest part for new Qs. Calling Cadence in the F3 style serves a number of purposes:
- Creates rhythm which distracts the mind from the task at hand
- Builds teamwork by synchronizing PAX and creating focus
- Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
Proper Cadence Sequence
- “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)
Let’s Mosey to Thang One – Municipal Center Parking
The Thang
Thang One –
7 of Diamonds
Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work. For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice. We will do some rounds on your own, then wait for the six each round; and some rounds we do as a group. Q’s choice.
Your Workout
Put together your plan. Check out the exercise database for inspiration. Lots of great exercises and new Qs frequently find something new here to bring out.
If you’re a planner, “schedule” more exercises than there is workout time. Time will pass faster than usual, most likely.
Usually you’ll want something that’s a time-eater after a warm-up, search for “routine” in the exercise DB and remember the “pearls on a string” concept. You stop, do something, run to another place, so something else.
0554
Mosey back to the flags for Mary
6 MoM
Near the conclusion, you will need to head back to the start or where you usually do CoT. Here’s where you’ll have some room to do Core exercises. This can be two minutes to six, usually.
Circle of Trust
A ship is always safe at the shore but that is not what it is built for. -Albert Einstein
Not Q’ing keeps you “safe” at shore yet that’s not what you were built for. You were built to LEAD, take advantage of this platform to practice your Leadership. Practice with us so you can EXECUTE in real life when it actually matters. Grow your confidence here and apply it everywhere else. Our brother Snowden just landed his DREAM job, that wasn’t an accident. That was the invigoration of male community leadership. All is possible to those who BELIVE.
Prayers for Cupcakes uncle, ACL who’s a young man welcoming his 2.0 and all those left unspoken.
Some people had plans for today and didn’t wake up, we did.
Naked Man Moleskin
Nuff Said!