F3 Knoxville

THE SCENE
37 and clear

Welcome, disclaimer and explanation of day (workout + Q insights)

 

THE THANG
COP

• SSH x25 4ctIC
• Tempo Squats x15 4ct IC
• Tempo Merkins x15 4ct IC
• Line up on curb and then run to far curb and back, stopping in the middle for three Burpees
• Reverse Lunges x12 4ct IC
• Run to far curb and back, stopping in the middle for three Burpees
• BAC Fwd x10 4ct IC
• BAC Bkwd x10 4ct IC
• Run to far curb and back, stopping in the middle for three Burpees

Mosey to the parking lot next to the playground partner up with Battle Buddy

 

Pyramid of Pain
Each man will complete the following:

• Complete exercise 1 then run around the parking lot
• Complete exercise 1 and 2 then run around the parking lot. Continue until you get to 4 exercises
• Upon completion of all 4 exercises continue but take on exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x20 of each):

1. Narrow Squats
2. Diamond Merkins
3. 4ct Flutter Kicks
4. Tuck Jumps

Mosey to SP

 

Merkin Hill
Run up and down hill doing 3 times performing 5 burpees at the top each time

 

ABS
Box Cutters 20x 4ct IC
Side Crunches 20x each side IC
American Hammers 15x 4ct IC
ATMs

 

COT
Number off and Name-O-Rama – 26 PAX, 2 FNGs – Big Apple, The Dab

 

BOM
“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
Philippians 2:3-4

Leading a F3 Workout

• KEY: Most important thing: It’s Not About You!
  • Your #1 job as Q is the safety of the PAX.
  • Men have shown up early and are trusting you to challenge them and keep them reasonably safe.
• PLANNING: Plan the work then work the plan
  • Not just the exercise, but the explanations, transitions and your BOM
    • Explanations and transitions can make or break a workout!
  • Think through the following when planning your exercises:
    • Weather (not just the day of, but the days before)
    • Amount of daylight
    • Size of the PAX (make thing scalable)
    • Fitness levels in the PAX
  • Equipment needs
    • Cones, light sticks, CMUs, etc.
• ELEMENTS: Basic ingredients of a well-balanced workout
  • Strength
    • Push, pull, core and leg
  • • Goal: tax each of the four major muscle groups
  • Cardio
    • Sprints and distance
    • Goal: elevate the heart rate and maintain the elevated state with periodic rests

• PRACTICE: You play like you practice
  • Make sure YOU can do the exercises properly
  • If you can, walk through the workout at the AO
  • PRACTICE, OUT LOUD, IN CADENCE
• EXECUTION: Get after it and have some fun!
  • Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
  • Show up early!
  • Be energetic (you don’t have to be Richard Simmons, but be vocal and upbeat)
  • Always wear a watch
  • USE PROPER CADENCE
    • This seems small…it isn’t. The cadence creates a very real synergy for the group.
    • Proper cadence is:
      • “The Next Exercise is ______________________”
        • Clear and concise command
        • PAX repeat exercise name to demonstrate understanding
      • “Starting Position … Move”
        • “Starting Position” is the information
        • “Move” is the command
        • Pause between info and command, to assist with understanding
      • “In Cadence … Exercise”
        • “In cadence” is the information
          • Not all exercises are in cadence
          • PAX repeat back “in cadence” to demonstrate understanding
      • “Exercise” is the command
        • Signals PAX it is time to begin
        • Pause between info and command, to assist with understanding
      • “1, 2, 3” then PAX calls rep
        • Your cadence MUST match the called exercise
        • Not all exercises are performed at the same cadence
        • Your count matches the body movement
        • PAX call the rep number in place of “4”
      • Change your voice inflexion on last rep
        • Signals to the PAX that we are ending
        • Important to keeping morale and order
      • “Recover”
        • At the end of the called exercise you call “Recover”
        • Important command to let everyone know we are finished
• INTANGIBLES: The secret sauce
  • During the workout, engage the PAX
    • Have PAX count off for rest times
    • Use men’s F3 names
    • Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
  • If you can’t do it, don’t Q it.
    • This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly
  • Lead from the front with an eye on the back
    • The PAX come expecting to be led. There should be no doubt that you are leading.  You should be visible and vocal, but that DOES NOT mean everything revolves around you or that you need to the all-star of the morning.
      • Have others do 10 counts for breathers
      • Tell someone where you’re heading and have them lead the PAX
      • Have someone else lead the PAX to Cash Out
  • NEVER leave a man behind
    • This is important when moving around the AO. If the PAX gets stretched out we lose cohesion.
    • When on a mosey, if you feel the PAX stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. SSH, Merkins, etc.)