16 Pax and 4 Q’s showed up to Westmoreland Park on this Chilly morning to sharpen their ability to lead the Pax in the Gloom.
Q school consisted of a 45-50 minute beat down with a 40-45 min discussion on the history of F3, responsibilities of the Q, and useful tips during a workout.
The beat down went down like this:
Warmorama (Big Mean)
0600- Mosey with the Pax down to the jungle gym.
Perform High Knees, Butt Kickers, Karaoke , Goose steppers
COP
Big Mean lead the Pax IC on multiple exercises
Mountain Climbers X 20
IST x 15
Windmills X 10
The Thang
Break up into three groups
Big Mean -1’s
Ramrod 2’s
Mr Burns 3’s
10 minutes each station
Random Pax Call Cadence for each IC exercise.
Station 1- Baseball Infield (Big Mean)
-Bear Crawl to 1st Base
-Pax Calls 10 IC Mericans
Lunge Walk to 2nd Base
-Pax Calls 20 IC LBC’s
-Bear Crawl 3rd Base
-Pax Calls 10 IC Mericans
-Lung walk to Home Plate
-Pax Calls 20 IC LBCs
Repeato until time to rotate
Station 2- Baseball Outfield (Indian Run w/Pain Stations) (Ramrod)
–Indian Run inside fence of whole baseball fiel
-At Right Field Pole
-Pax calls 20 Mountain Climbers IC
-At Left Field Pole
-Pax Calls 5 IC 8 count body builders
***QIC make sure their cadence is with the Pax****
Repeato until time
Station 3 Benches and Wall near Playground (Mr Burns)
Exercise 1- Step ups 20 (10 each leg) OYO plank out until everyone is finished
Exercise 2 –Dips x 15 IC
Exercise 3 – Dericans / Declines Mericansv X 5 IC
Exercise 4 – Incline Mericans x 5 IC
Repeato Until time
Mary 645- 650
Low Flutters X 25 IC YHC
W’s IC X 15 IC Ramrod
Roselleta X 15ish IC Outlaw
Freddy Mercury x 20 IC Big Mean
Some random exercise x 10 IC by Jolly Roger
6:55-730
Mission Statement, Core Values, and Brief History of F3 done by Jolly Roger
Reminders of Q’s responsibility Mr Burns
Useful tips on developing a workout./ Phases of a workout- Big Mean
Moleskin
-Great job by all! It was a chilly morning, but everyone hung in there.
-Welcome DDP. He found F3 through the F3nation website, and now he is plugged in.
-Thank you Ramrod for taking the lead when we needed you to. It is a strong quality of a great leader, and you are a great leader!
-Thank you Outlaw for your leadership! You always offer great insight in to the origins of F3 isotope, and are 100% devoted to the Pax! You are a great leader!
-At 0500 there were a lot of ruckers (prior to all the Isotope beatdowns) that took on 3 miles before the beatdown! It was great to see the group get together, and the fellowship was awesome.
-A lot of strong leaders sharpened their skills today! There are a lot of Master Q’s looking for Qs to lead the Pax in the morning. Get out there and step up!
If anyone has any questions about what we talked about in the second half, then please feel free to contact any of the Q's that lead today. You can find Pax information by clicking on the Pax tab at the top and clicking on their name within the Pax list.
I am blessed to have those who helped me lead this Q school, but more importantly blessed to be around such a strong group of leaders.
Burns (Please feel free to reach out to me for anything)
@mrburns_F3
camerond9@gmail.com
804-874-9196