Q School (Counting Cadence)

Q School (Counting Cadence)

Tuesday, May 11, 2021

F3 Chicago, The Green Room AO

Humboldt Park Boathouse

40°, Clear & Cool

6 PAX: Chick (Respect!), Homer, Ratched, Nemo, Waddle, Rancid

QIC: Rancid

0530 – WELCOME, BROTHERS!

• Explain the welcoming statements (always say these)
  • 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”

• 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 to Humboldt Statue

WARM-A-RAMA

20 IC – SSH

“Scholars”

• Explain leading an exercise & COUNTING CADENCE!!!! (This was our primary objective today)
  • INTRO: “Next exercise is_______” *pause*
  • MOVE: “Starting position…MOVE!”
  • HOW: “In cadence / on my down / on my up / on my count / etc.” *pause*
  • START: “Exercise!”
  • “Last Rep”, “HALT” and “RECOVER”
• “Why is this important as QIC?”
  • Same structure is used nation-wide
    • Expectations and consistency
    • Fight through the pain & fatigue
    • Keeps the team together
  • PAX want to follow their QIC
    • You are in charge
    • Keep everyone moving
    • Confident communication
    • Presence and authority 

10 IC – Windmills

10 IC – Star Catchers

20 D  – Bobby Hurley’s

10 IC – Cherry Raisers

10 IC – Imperial Walkers

20 OYO – Burpees

PRE-THANG

Chain Run

Mosey one lap around 4 baseball fields

All PAX in one line

Flag man is leading

“Six” sprints to the front

Flag gets handed-off

Rinse & Repeat until PAX arrive at true Center Field

“Scholars”

• Explain beatdown structure

1. Welcome
2. Warm-A-Rama
3. The Thang
4. 6MoM
5. CoT

• • Pre/Post-Thang (optional)
• Warmup/CoP structure:
  • Circle of Pain vs. Mosey (or both)
  • Varied, different areas
  • 5-8 exercises max
• THE THANG = “Packaged workout”,  “routine”

• The meat and potatoes
• 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
• You could tie this into your overall theme
• Grinders, Flapjack, Stations, etc.
  • Rinse & Repeat x2 or x3
  • Keep track of time

THE THANG

Count-off into four groups (1’s, 2’s, 3’s, 4’s) (AUDIBLE: 6 PAX stuck together as one group for THE THANG)

Stations at 4 dirt/grass field lines and 1 in CF

Group 1: 25 IC – Alt. Shoulder Taps / Mtn. Climber

Group 2: 25 IC – Monkey Humpers / High Knees

Group 3: 25 IC – Plank Jacks / Flutter Kicks

Group 4: 25 IC – LBC’s / Oh-Yeahs!

Once you complete your group’s station,

Bear Crawl or Lunge to CF for All PAX exercises led by QIC

CF:

10 – Makhtar N’Diayes (IC) or Turkish Get-ups (OYO)

15 – Copperhead Squats (IC) or Hydraulic Squats (IC)

20 – Big Boy Sit-ups (U) or Jump Tucks (U)

5 Sets – Jack Webb (1 Merkin/4 OH Press) or 10 Sets FT Launch

Sprint to next station counter-clockwise

Rinse & Repeat until QIC calls CHICAGO (by 0607)

Mosey back to the Boathouse (starting point)

 “Scholars”

• Explain 6MOM aka MARY (Optional)

• Head back to the starting point
  • Where you usually do the CoT
• Don’t have to do the whole 6 minutes
  • Any kind of core counts
• If heavy in core during the beatdown
  • Skip or abbreviate
• Types of reps
  • IC, D/U, Open, In, OYO, AMRAP
  • Regular, Slow, Red Bull
• Freed To Lead
  • Ask other PAX to Q

6MOM

Dealer’s Choice by PAX (Shared Q)

COT – Circle of Trust (aka 5^th Core Principle)

• Count off
• FNG call out
• Name A Rama
• Name the FNG
• Announcements
• Prayer Requests
• Message from the Q
• Closing Prayer

Count-off. Video Name-O-Rama. Announcements. Prayers.

• Keep posting!!! Tomorrow – Goat Rodeo (Walsh Park) 0600 QIC Denari

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“F3 is a national network including 2,642 free, peer-led workouts for men in 177 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

• F3 Nation Website, 05/10/2021

“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)

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Getting Prepped, General Info  https://f3nation.com/q101/

Many of these may seem self-explanatory,

but can get lost in the moment…

• Start on time. Wear a watch. End on time.
• Be prepared for your lead to be more strenuous physically than you think.  Counting cadence while you exercise can make it harder to breathe.
• Remember you have help. If for any reason you want someone to grab a part of the workout even while you are out there, speak up.
• When you screw up or fail, keep calm and drive on… count louder and push forward. As Dredd says, “When falling, dive!”
• Every man thrashed, no man left behind. To promote “you versus you” but also to keep the PAX together, offer extra credit to the frontrunners via burpees, planks, merkins, etc.
• Don’t take unnecessary risks or do stupid stuff. The Pax is looking for leadership and will follow often before thinking if they’re getting a great workout.
• Think of CoT words in advance.
• HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

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MOLESKIN

• “What are the most basic expectations of QIC?”
  • Send a Preblast
  • Make a Plan
  • Q with confidence
  • Write a Backblast

Be yourself. You are already here for a reason.

Keep showing up. Keep offering yourself to others.

You are Freed To Lead. The rest will follow.

Ended in prayer. Thank you, Sky Q!

2 PAX for PCL (Parking Lot Coffeteria)

SYITG!

Aye,

Rancid