Date: Saturday November 21, 2020
Time: 07:00
Location: Wreck Center – Oak Park
QIC: rancid
Pax:
Kodak
RA
LED
Cutter
Baywatch
Ladybug
Denari
My Buddy
Pebbles
Sweet Tooth
Rancid
Fogger
Miles
Brawny
Preblast:
“Freed To Lead” says a voice from The Gloom.
To whom does it speak?
Find out on Saturday 11/21 at 7AM during a Rancid led beatdown. Q School co-led by RA to begin at 8:30AM. Wreck Center AO on Ridgeland & Lake in Oak Park.
SYITG
BackBlast:
Q School: Freed to Lead
Saturday, November 21, 2020
F3 Oak Park (Wreck Center AO)
Ridgeland Common Recreational Complex
36° and Temperate
QIC: Rancid
14 PAX: Denari, Pebbles, RA, Cutter, Brawny, My Buddy, Fogger, Ladybug, Sweet Tooth (Respect!), Baywatch (Hate!), Kodak, LED, Miles (Hate!), Rancid
7AM – WELCOME, BROTHERS!
- Explain the opening statements
- F3: Fitness, Fellowship and Faith
- Mission Statement: It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership
- Five Core Principles: F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust
- Disclaimer: I am not a professional; Modify as necessary
- “Freed to Lead” and QIC
- Explain welcoming the FNG
- Explain counting-off, picking up the six
- Explain making it personal
- Connect with each PAX member
Q School Rules for Engagement
“Scholars” = Plank or Al Gore
(Active Listening)
Mosey ¾ lap around field to NW corner for W-A-R
WARM-A-RAMA
20 IC – SSH
“Scholars”
- Explain beatdown structure b/t WELCOME and COT
- Warm-A-Rama, Thang, 6MOM
- Explain leading an exercise:
- INTRO: “Next exercise is…”
- MOVE: “Starting position…”
- HOW: “In cadence, on my down, on my up, on my in, on my open, on my count…”
- START: “Exercise!”
10 IC – Windmills
10 IC – Star Catchers
20 D – Bobby Hurley’s
10 IC – Cherry Raisers
10 IC – Imperial Walkers
20 OYO – Burpees
“Scholars”
- Explain W-A-R structure:
- 5-8 exercises max
- Varied, different areas
- Re-Explain the different types of reps
- IC, D/U, Open, In, OYO, AMRAP
- Regular, Slow, Red Bull
Mosey to N Scoville Garage side walk
“Scholars”
- Explain Pre/Post-Thang (Optional)
- Usually a “packaged workout”
- Failure to Launch, Colt 45, B.O.M.B.S.
- Rinse & Repeat x2 or x3
PRE-PRE-THANG
AAST (Alternate Alternating Shoulder Taps)
Find a partner
1’s balls to the wall
2’s plank on the side walk
12 IC – Alternating Shoulder Taps (or hold)
Switch Positions
2’s balls to the wall
1’s on the side walk
12 IC – Alternating Shoulder Taps (or hold)
Rinse & Repeat x3
STRING-OF-PEARLS
To Euclid Ave
20 IC – Mtn. Climbers (Denari)
To North Blvd
20 U – Squat Jumps (Ladybug)
To East Ave
20 IC – Tempo Merkins (RA)
To Lake St
20 IC – LBCs
PRE-THANG
Beaver Run
Mosey towards the Shovel Flag
20 sec Arms Out
20 sec Arms Up
Halt, All PAX Together (Shared Q)
10 Down – Merkins
Rinse & Repeat until PAX arrive at the Shovel Flag for THE THANG
“Scholars”
· THE THANG is our meat and potatoes
o Different ways to construct the Thang, this is where you could really insert your personality. Think of the PAX and what they will gain from what you can offer
o You could tie this into your overall theme
o Grinders, DORA, Flapjack, Stations, etc.
THE THANG
Count-off into four groups (1’s, 2’s, 3’s, 4’s)
Stations at 4 corners and 1 in center field
Group 1: 25 Down – Merkins
Group 2: 25 IC – Plank Jacks
Group 3: 25 Up – Big Boys
Group 4: 25 IC – Monkey Humpers
Once you complete your group’s station,
Bear Crawl or Lunge to CF for All PAX exercises led by QIC
CF:
10 IC – Makhtar Ndiaye’s
15 Open – Low Dollies
20 OYO – Turkish Getups
25 Down – Squats
Sprint to next station counter-clockwise
“Scholars”
- Explain 6MOM aka MARY (Optional)
- Don’t have to do the whole 6 minutes (any kind of core counts)
- If heavy in core during the beatdown, skip or abbreviate
6MOM
15 IC – Flutter Kicks (Denari)
15 IC – Box Cutters (Kodak)
15 IC – Penguins (Cutter)
15 IC – Windshield Wippers (Ladybug)
28 IC – American Hammers (Shared Q)
“Scholars”
- COT aka Circle of Trust
- Count off
- FNG call out
- Name A Rama
- Name the FNG
- Announcements
- Prayer Requests
- Message from the Q
- Closing Prayer
COT
Count-off. Video Name-O-Rama. Announcements.
- OTB Thanksgiving Beatdown next Thursday 11/26 at 7AM – Details on Slack
- Ugly Sweater 5K in December
- La Grange Gear Coming Soon
- Prayers for Dave’s family (via Ladybug) and for Eskimo’s brother
“F3 is a national network including 2,318 free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership…started in 2011 in Charlotte, North Carolina.”
– F3 Nation Website, 11/19/2020
“The defining characteristics of an F3 workout are that it takes place outdoors, almost always at an unpleasantly early hour; that it is led by one of the participants; and that it is physically challenging while being inclusive of all men who show up for the workout”
– Freed To Lead (Prologue)
Be yourself. You are already here for a reason.
Keep showing up. Keep offering yourself to others.
The rest will follow.
You are Freed To Lead.
Ended in prayer. Thank you, Sky Q!
+4 PAX for PCL (Parking Lot Coffeteria)
Q School discussion guided by RA followed at 8:30am
SYITG!
Aye,
Rancid
