07/31/2020 - The Complex - QSchool at The Complex

AO: The Complex

When: 07/31/2020

PAX:

Number of Pax: 20

Pax Names: Bobby Fischer, Boxcutter, Brinks, Cousin Eddie, Mayhem, Muggsy, Patchouli, Quarter Cart, Shandy, Skilling, Small Cakes, The Mullet, Tigers, Urkel, Wickets, Zima,

DR Names:

Number of FNGS: 2

FNG Names: Batgirl, Power Wheels

QIC: Ukrel


Introduction

F3 WELCOME AND DISCLAIMER: 

-Welcome to F3 Naperville

  • Pre-workout planning
  • PreBlast on Slack
  • PreBlast on Socials (like Twitter- tag @f3Napeville)
  • Reach out to the Site Q if you need any help
  • Show up early to set up, survey the site, ease your Site Q’s concerns
  • Timing- keep to it, stay on time

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WORKOUT STRUCTURE: 

  • 1) Welcome
  • 2) Warm-o-Rama
  • 3) THANGS
  • 4) 6MoM
  • 5) Count-o-Rama
  • 6) Announcements
  • 7) Name-o-Rama
  • 8) CoT
  • 9) Prayers

 

Warm-O-Rama

WARM-O-RAMA (WoR):

  1. Next exercise is…
  2. Starting positions move/ you’re in it
  3. In Cadence/ On My Count/ On My Down (In cadence Count- Loud and Proud)
  4. Exercise
  5. Recover

-SSH

-Mountain Climbers

-Merkins

-Goof Balls

The Thang

THANG 1: Hard Mosey to the Baseball Field

 

(Deep Sumo Squats for the duration of the talk) Principle #1- Held outdoors, rain or shine

    • Site safety; includes modifying for the conditions (i.e. ice, hard rain, extreme cold)
    • Interactions with the Site Q- Site Q Responsibilities

 

  • 10 Burpees (OYO); Bat Wings (Forward, Backwards, Seal Claps)

 

 

THANG 2: Hard Mosey to an open area of the Complex 

 

(High Plank for the duration of the talk) Principle #2- Free of Charge

    • You are not a professional- it is ok to get tripped up or to ask for help (Your tired, have someone else count for you)
    • Have a sure voice and plan (Remember- We don’t know if you mess up unless you tell us or we are unsure.  Keep in mind: Dogs can smell fear, PAX can sense uncertainty)

 

  • Howling Monkeys (Ring of Fire w/Monkey Humpers), Pickle Pounders

 

 

THANG 3: Hard Mosey to the Basketball Court 

 

(Reverse Plank for the duration of the talk) Principle #3- Workouts lead in a Peer Rotating Fashion

    • Your workout does not need to be complex- Some of the hardest workouts are simple like OYO competitions 
    • Qing is like the cost of membership
    • Over planning is a must; have a Thang 3 planned just in case, but don’t feel like you have to get through all of your workout either (be prepared to always punt) 
    • Rely on your Site Q if you need to (How much time do I have Cousin Eddie??)
    • Proper form- Demonstrate Always- Never assume all PAX know everything!

 

  • Bear Crawl/ Crab Walk/ Sprint Race Rinse and Repeat X2

 

 

THANG 4: Hard Mosey to the Flags 

 

(SSH for the duration of the talk) Principle #4- Open to ALL Men

    • This is a free Men’s Workout 
    • There is a Free women’s workout group called FIA that holds the same principles as F3.
    • Prepare a workout that would challenge the best of us.  Make the PAX rise to the occasion.  Too often, other Regions lose men because they do not find the workout challenging enough.  
    • Focus on your workout, Your Site Q has the 6 covered, that’s their job!
    • With that said though, ‘Read the Room’ and notice your PAX.  If they are struggling, modify.  If it feels off or unsafe, Modify.  If they look bored, MODIFY!

 

  • Jack Webbs X5 (All we had time for)

Circle of Trust

6MoM:

 

    • Try to always get this in- PAX want, and more importantly, need to work their abs! 
    • Cut a Thang short if you need to- PAX will forgive you
    • Get back to the flags for Mary- Plan on including your travel time when planning
    • Mary doesn’t have to be all abs, the focus should be on our core

 

  • Bruce Lee (Hammers- Leg Raises- LBC’s- HBrinkseel Touches- Crunchy Frog- Hundreds)

 

 

 

COUNT-OFF & NAME-O-RAMA:

20 Strong HIMs- Brinks, Tigers (RESPECT), Minnow (HATE HATE), The Mullet, Mayhem, Power Wheels, Boxcutter, Skilling, Quarter Cart, Patchouli, Shandy, Muggsy, Zima, Wickets (HATE HATE), Bobby Fisher, Momma’s Boy (HATE HATE), Small Cakes, Cousin Eddie, Batgirl (FNG), Urkel (QIC)

 

 

CIRCLE OF TRUST:

 

Principle #5- Always End in a Circle of Trust

  • This is where the three Fs come together 
  • You don’t have to write a diatribe, but planning what to say and writing it down will save you time when writing up your BackBlast. It will also help if you are forgetful or out of breath from your own Q
  • Don’t forget the order of CoT- ask your Site Q for help in case you forget.  They have you covered.
  • AAR (After Action Review) ask the PAX to publically give you 3 positives you did as the Q and 3 Negatives if you are comfortable. If not, ask for a couple specifics in private.  Without feedback and practice, how can we get better?
  • End on Time- People need to get back to their lives, Coffeeteria is open to all, but not everyone will make it.
  • Don’t forget to post your BackBlast!

Naked Man Moleskin

MOLESKIN:

 

GRIT is essential to make it through life and we need it more now then ever! found the quote below and it just about sums it up.

“To be gritty is to keep putting one foot in front of the other. To be gritty is to hold fast to an interesting and purposeful goal. To be gritty is to invest, day after week after year, in challenging practice. To be gritty is to fall down seven times, and rise eight.”

― Angela Duckworth, Grit: The Power of Passion and Perseverance

 

In these uncertain times, we have one thing we can count on, F3 Naperville.  Even though we must exercise social distancing, we understand the risk, but value what F3 Naperville brings to the table.  Thank you to the men who came out.  Thank you for learning more about Qing.  Thank you for keeping the workout alive.  Can’t wait for all of you to get on that Q schedule.  See you in the Gloom!

 

Did I DO That?! I Sure Did!

-Urkel

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