Speed Dating co-q’s
THE SCENE: mid 70’s and the restless horseflesh added an uneasiness I imagine similar to that experienced during the predawn hours of a cattle drive.
F3 WELCOME & DISCLAIMER: Standard disclaiming.
WARM-O-RAMA: Stretching IC, touch your toes, straight, right over, left over, down to the middle, shoulder stretch. 21’s, success, mosey to flag pole
Everybody is a q for this workout. Partnered up and the PAX pairs picked an orange pin flag station facing one another. A total of 20 orange pin flags set at 5 m intervals stretched across the ‘notasport’ field from the flag pole to the benches. At each station two index cards were placed each with an exercise written on them.
PAX instructed to take turns q’ing, or leading one of the exercises in cadence (while participating, no clip board q’ing). Each exercise would be AMRAP at 1 minute intervals. QIC kept the time and called halt. PAX who q’ed his station for the 1st minute would switch roles with his partner for the 2nd exercise. The 2nd PAX would then q the other exercise IC. Once each PAX had a shot at leading an exercise at the station (2 sets of 1 minute each) all stations would rotate down the line.
- 10 stations, 20 exercises
- LBCs, BBSUs, Merkins, Burpees, Squats, Jump Squats, Freddy Mercury, Hello Dolly, Jump Lunges, Monkey Humpers, Box Jumps, Step Ups, Overhead Presses, 8 count Body Builders, Carolina Dry Docks, SSHs, Dips, Declined Merkins . . .
- Mosey inserted in between, down the road and back, halfway through.
MARY: 2 stations were devoted to her.
COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNGs); Beauty Shop, Billy Blanks, Hot N’Ready, Diablo, Sparky, U Rock, Echo, Woody, Watchita, Tomb Raider
CIRCLE OF TRUST/BOM:
The 4rth core principle.
Cheesesteak had an excellent comment last Friday (don’t tell him I said so, he doesn’t need the ego boost). He mentioned the importance of the 4rth core principle; F3 workouts are led by men who aren’t professionals in a peer rotating fashion.
It is important to train up a man to lead and to lead with confidence. We acknowledge that a successful q often comes with experience but it is important to have a healthy q rotation. Different minds, different perspectives, and different creative patterns continue the growth process in each one of us. How boring would it be if everyone was like us. Training to lead should begin on day one for an FNG. The day of the vQ should be a sacred right of passage (a bit dramatic here).
Those PAX with the most q experience are doing others a disservice if they do not allow and equip others to lead. We are all thankful for Shoestrings q schools and his example.
A little yippy dog tried to attack the PAX. I would have loved to have had the opportunity to boot it over the stables.
Billy Blanks hates horses.
Configuring the pin flag stations in a large circle and rotating clockwise would have been better. Also, a rotation of the partners would have been interesting and allowed one another to briefly critique each other. Finally, I meant to leave time left at the end to circle up and have each PAX lead the group in an exercise of his choosing IC. Alas, not this q.
Keep praying for Billy Blanks and M in their adoption process.