September 28, 2020

Begin, no, start, wait, exercise

THE SCENE:

I arrived extra early and when you Q you should too. Landline (AOQ) arrived at 0518 (12 minutes early) to get everything set up because he’s a shining example of what an exceptional AOQ looks like. Hot-N-Ready has big shoes to fill when he takes over Wednesday. But who knows, maybe he will be like Aaron Rodgers following Brett Favre and excel.

I announced 2 minute and 1 minute warnings before starting the workout. This allows the workout to begin exactly on time. Do not wait for late comers as this reinforces tardiness. If you are going off site, you may want to start with a few exercises at the shovel flag before leaving so that you don’t completely lose someone who is a couple minutes late.

F3 WELCOME & DISCLAIMER:

The disclaimer is as simple as mentioning (a) you aren’t a professional and (b) it is the PAX responsibility to be safe and modify exercises as necessary. This is done to cover your six in front of a group of witnesses.

WARM-O-RAMA:

Done in a circle around the Q. Take control – be the leader. Be assertive, don’t mumble. If something doesn’t work and you have to audible, acknowledge it and move on to the next exercise. Don’t apologize, just move on.

I briefly explained the specifics of counting in cadence and that it serves a number of purposes:

  • Creates rhythm which distracts the mind from the task at hand
  • Builds teamwork by synchronizing PAX and creating focus
  • Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
  1. “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
  2. “Starting Position…” [pause] “Move!”
  3. “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
  4. Altering inflection on the last rep signals that it’s time to “HALT!”
  5. “Recover!” is the signal that the set is complete

I warned the PAX to pay attention because there was going to be a quiz at the end of the workout.

  • 10x SSH IC
  • 10x Hand-Release Merkin IC
  • 10x Squat Bender IC
  • 10x BBSU IC (slow)
  • 10x Merkin IC
  • Mosey to picnic area with the short wall

THA-THANG:

Short Wall Circuit x2
Each PAX took a turn running about 100 yards and functioning as our timer. I was able to discuss the importance of creating scalable workouts that are simultaneously worthwhile for the Mustangs and not overly taxing on the Clydesdales. By performing AMRAP everyone can expend an equal amount of relative effort.

  • Box Jumps
  • Irkins
  • Bulgarian Split Squats (1 leg per round)
  • Dips

All of our workouts took place in generally the same area. Limiting location changes or keeping them close is ideal because, in general, moseying is a recovery for in-shape PAX and is the most strenuous time for the 6.

Transitions between locations can take considerable amounts of time and I informed the PAX that dead time should be avoided because guys are there to work, not stand around. I used our short transitions to explain what was coming up next so we could start right away.

Tall Wall Circuit x2
Each PAX took a turn running about 100 yards and functioning as our timer. I inadvertently picked a ‘white sign’ that appeared to be about 50 yards away but after Hello Friends took 2 minutes to return and the PAX were smoked on the Balls to the Wall, I realized the white sign was deceptively farther than it looked. We picked a closer landmark for the remainder of the circuit.

  • Balls to the Wall
  • Wall Sit
  • London Bridge
  • Dwight Howard

Pop Quiz! We moseyed to the bathhouse structure and the 4 Q-virgins got several chances to lead the group in one of our warm up exercises. If there were no mistakes then we went on to the next guy and the next exercise. If there was the slightest mistake then we did wind sprints and repeated the exercise. Most of the guys had troubles remembering the keyword “Exercise!” to begin the work, so we ran a lot of sprints. I, too, forgot this phrase multiple times on my VQ so I understand the difficulty.

MARY:

  • 25x Flutter IC
  • 15x American Hammer IC
  • 15x Hello Dolly IC
  • 15x Shoulder Taps IC
  • 2:00 Slow bear crawl back to the flat

We ended at 6:15 sharp. We never end early and rarely late.

COUNT-OFF & NAME-O-RAMA:
7: Hello Friends, Hobo (QIC), Hot-N-Ready, Landline, Roadie, Skinner, Tag-a-Long

CIRCLE OF TRUST/BOM:

The specifics of the COT are [1] Q in the middle, [2] Counterama, [3] Name-o-rama (name, age, F3 Name), [4] message, [5] BOM – Ball of Man (prayer), [6] announcements, and [7] pic in front of the shovel flag.

My message was about the importance and specifics of the backblast. It is the workout Qs responsibility to post the backblast within 24 hours of the workout, no one elses. The AOQ or ComZ Q (Choker) can help get you set up on the site for posting your first BB. The BB is currently our best way to track attendance (via tags). In addition to filling in the form and writing the facts, know that the moleskin is the story, lesson, or truth nugget and that people actually read the backblasts for the story. Make it fun. I read almost all the backblasts and many PAX have told me they do the same.

Tips:

  • Call out interesting events that occurred during the workout.
  • People like to read their names on the website. Call out exemplary performances by name. Be wary of belittling people in the backblast unless you know the guy really well and he’s known to have thick skin.
  • Make up something interesting. Oftentimes the best anecdotes are the ones that are only mostly true…don’t let facts get in the way of a good story.

MOLESKIN:

Many PAX are under the impression that they can’t/shouldn’t Q a workout because they aren’t the fittest guys out there. I need to make sure that it is abundantly clear that we want ALL men to lead workouts and that there are absolutely no fitness prerequisites for leading a workout. There are numerous ways to lead a solid, first-class workout no matter your fitness level.

ANNOUNCEMENTS:

Backblast info: https://f3memphis.com/do-this-first
Q101: https://f3nation.com/q101/

QIC:
Hobo
Workout Date:
09-28-2020