THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down. Not to hot not too cold. F3 WELCOME & DISCLAIMER
4 Standards: Disclaimer, Proper count and cadence, BOM, COT
- A – Authenticity – If you can’t do it, then don’t Q it. Period
- C – Consistency – Count the same way every time, all the time.
- E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
- S – Selflessness – The workout is about the PAX, not the Q. Not ever
WARM-O-RAMA:
- SH 25x (IC)
- Wide Merkins x 10 (IC)
- Merkin 15x (IC)
- Arm Circles Forward 15x (IC)
- Arm Circles Backward 15x (IC)
- 3 Hand Release Burpees OYO
THA-THANG:
String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.
- Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))
Explanations and transitions can make or break a workout!
Three stages of the PAX, where are you?
- Survival
- Push yourself
- Encourage
Grinders – 12 min
1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch. Each round increase by 2 reps until each man does a total of 14 reps. Three rounds:
- Rd 1 = Burpees
- Rd 2 = BBS
- R
d 3 = Ranger Merkins (hands at should width, elbows in)
- Keep the PAX Moving. No down time
- Practice explanations the night before and make sure they are easy to explain!
- Demonstrate as needed
- Structure the workout with all skill levels in mind.
- Always start and end on time. Always have a watch or a phone
- Rehearse your exercises and your cadence aloud in prep for the workout.
The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min
4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish.
- Merkins
- Star Jacks
Squats- Wide Arm Merkins
Bobby HurleyBurpees
MARY:
Dealers Choice
- Flutter Kicks x 25(IC)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
BOM
BOM
- Plan your workout – Actually write it down and get someone who has Q’d before to review it.
- Better to have too much than not enough
- Have an alternative Plan! for rain, weather size of PAX etc.
- Welcome everyone
- Use good form
- Cadence- Inflection and recover and practice out loud!
BOM
“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”
“Think with me for a moment. Do you live a life of blessing or complaint?
- easy to find fault, discontent.
- easy to be irritated and impatient.
- easy to groan and moan about the difficulties of life
- easy to be dissatisfied.
Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”
“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”
Saint Francis Prayer
Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy
O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen