THE THANG
- SSH x20 (IC)
- Cherry Pickers 4 count x 15
- Imperial Walkers 4 count x20
Carolina Dry Docks
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Sprint ->
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Big Boys
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Burpees
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<- Sprint
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Superman/Swim
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Plank Jacks
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Sprint->
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Flutter Kicks
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MARY
Fitness. Fellowship. Faith.
THE THANG
Carolina Dry Docks
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Sprint ->
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Big Boys
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Burpees
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<- Sprint
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Superman/Swim
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Plank Jacks
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Sprint->
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Flutter Kicks
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MARY
The Scene: 59 degrees, light wind…
F3 Intro and Disclaimer
Warm-O-Rama
Cherry Pickers x 10
Merkins x 10
The Thang:
Attempted CMU group thang that blew up on me so we audibled to the below
11’s- up cardiac hill
Star Jacks/Burpees
Ab-O-Rama
Captain thor AKA Woodshack and Merkins
The Share (BOM):
Leadership
Set Direction
Provide Protection
Made Provision
To be a courageous leader, every man must master one significant obstacle: Feelings
Have a plan and a purpose
The Scene: 59 degrees, light wind…
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 10
Imperial Walkers x 10
BBAC x 10
The Thang:
DORAS-
100 Burpees
200 LBC
300 Merkins (as partners finish help other groups finish)
ESCALATORS-
10 Burpees
10 Burpees, 20 Squat Jumps
10 Burpees, 20 SJ, 30 Merkins
10 Burpees, 20 SJ, 30 Merkins, 40 Squats
11’s-
LBC/Flutter Kicks
Ab-O-Rama
Dealer’s Choice- Marge/Homer, American Hammers, Change the Dial….
The Share (BOM):
FINISH was the word of the day and the topic. Finishing strong takes passion, desire, guts. The PAX was encouraged to finish strong this day, this month… and encouraged that we are not a “finished” product. God is not done with us!
F3 Welcome & Disclaimer
The Scene: near perfect conditions – 55 degrees, overcast
The Thang:
5:30 COP – 7 min
Mosey to Field Office
Mosey to Soccer Fields “Doug Brown’s” (Doug Brown was an NCAA Champion, Olympic Team Member at legendary Tennessee T&F coach,. One of his favorite workouts was endless quarters. This is modeled after his coaching regimen) – 6 laps around a single soccer field, sprint the straight, perform an exercise as instructed on the corner, recovery jog to next corner, sprint the straight, perform an exercise on the corner, recovery jog to next corner. Rinse and repeat. Exercises vary on each lap:
Mosey to Field Office
Mosey to Pavilion – rotate with battle buddy
Mosey to AO for abs
Matthew 4:19-20
Walking along the beach of Lake Galilee, Jesus saw two brothers: Simon (later called Peter) and Andrew. They were fishing, throwing their nets into the lake. It was their regular work. Jesus said to them, “Come with me. I’ll make a new kind of fisherman out of you. I’ll show you how to catch men and women instead of perch and bass.” They didn’t ask questions, but simply dropped their nets and followed.
The call to follow Jesus is a call to transformation. He does not leave us as He finds us. He leaves no area of our lives untouched: family relationships, friendships, our perspective on life, work, leadership and the world in which we live, all are fair game. Jesus doesn’t come to justify our current lives, He comes to call us to real life. Are you ready to trade in your life to find real life? Are you ready to follow Him?
One of the things that resonates with me, about F3, is the way I’ve been transformed by it – it creates more productivity in my day, encourages me, pushes me to be a leader and team player. Praying that we would all choose to lead where necessary in our lives, and follow as necessary.
THE SCENE
55 and cloudy
Welcome, disclaimer and explanation of day (workout + Q101)
THE THANG
COP
– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
Partner up with Battle Buddy and line up along the curb
Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch.
Each round increase by 5 reps until each man does a total of 20 reps. Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats
Mosey to field opposite the soccer fields
Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch
Rinse and Repeat 4x (each man 4 trips)
Pyramid of Pain
Circle up. We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).
Exercises (x20 of each):
Run up hill!
Run up hill
Mosey to SP
ABS
Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe
COT
Number off & Name-O-Rama (37 PAX, 3 FNGs)
BOM
As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)
Notes from Q101
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
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 day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX
Equipment needs
– Cones, light sticks, CMUs, etc.
ELEMENTS
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 it
PRACTICE
Make sure YOU can do the exercises properly
PRACTICE, OUT LOUD, THE CADENCE!
EXECUTION
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
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
– 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
– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)