This one was the most enjoyable Q for YHC. Great group of PAX for the workout, great questions, and everyone got after it. Here is how it went down!
Good Morning, I am Shortstop, welcome to Silverbacks
Disclaimer, not a professional, you are here by your own chosen, listen to your body, modify as necessary. Then YHC explained why you say a disclaimer!
First exercise is the low squat hold. Starting Position Move, No Cadence, Exercise
The Mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
There are five core Principles of F3
- Workouts are Free
- Workouts are open to all men, regardless of Faith
- Workouts are held outside, rain or shine, hot or cold
- Workouts are peer led
- Workouts end in COT
Couple Things I wanted the PAX to know:
First, Dredd left Slaughter, at the passing of the shovel flag, three pieces of advice, and his first piece of advice in my humble opinion is the most important while leading a workout. If you are in charge, Take charge.
Then discussed with PAX, if you can’t do it, then don’t Q it. For example, if you can’t do 20 merkins, in cadence, then don’t have the PAX do it.
Lastly, This isn’t about you! When you Q, this isn’t a time to show off what you can do. If you can do 20 merkins, in cadence, but you know your PAX can’t, then don’t do it.
The Warmup – YHC discussed the purpose of the warmup and told PAX, when they Q, slow down, your Q juice is flowing, slow down and really use the warmup effectively.
SSH – IC x 20 – told the PAX to follow the Q, if slow, go slow. If fast, go fast. We did five slow SSH, 10 normal speed, and then last five fast.
Good Mornings – IC x 10 – slow
Hillbillies – IC x 10 – explained why YHC chose the Hillbilly. Easy exercise to show how each move should be on a count within the cadence.
Abe Vigoda – IC x 10 – showed PAX how an Abe Vigoda was different that a Don Quixote.
Merkin – on my down x 10 – Explained why a cadence merkin is not as beneficial to the PAX. First, Q usually does it too fast, not all the PAX can keep up. 2nd, if PAX can’t keep up, then their form gets bad. If you want to do 10 in cadence merkins, then do 20 on my down (civilian cadence) merkins. Call out the 20 and slow down so PAX can get them all in.
Explained to PAX how I like to incorporate a smoke session to get the heart rate high and then bring it back down. Stole this and modified from Abu.
3 Burpees, 5 HR merkins, 7 jump squats – Fast as you can go. Everyone finished within 4 minutes and 15 seconds, some as quick as 2 minutes and 20 seconds
As the PAX was catching their breath, YHC went through a detail description of How to Count – HTC. Discussed the purpose of counting and why we as a F3 group do it this way. Told PAX that each would lead two exercises, 10 reps. One would be in cadence and one would be on Q’s down. Penalty, if they got the HTC wrong, then they would watch the PAX do burpees as a penalty. The exercises were:
Flutter Kicks, Squats
Mountain Climbers, WW2
Monkey Humpers, Merkins
YHC started with Flutter Kicks and Squats. Runt did Mountain Climbers and WW2s. Bidet did Monkey Humpers and Merkins. Farva – Flutter Kicks and Squats. Marshall Mountain Climbers and WW2s. Chestnut Monkey Humpers and Merkins. Sprint Flutter Kicks and Squats. LEO Mountain Climbers and WW2.
Big T-claps to all the PAX. Not one screwed up. Got every call down correct.
Moseyed to Foul Line
DORA – Explained DORA and how this was a great way for each PAX to push themselves. If they wanted to go hard, then their decision on how hard to push during the exercises and run.
200 Mountain Climbers
YHC intentionally cut off DORA. We moseyed back to the flag and had three minutes. Explained when they get back to the flag and still time left when they are Q, go into MARY and act like you planned it. We started a backwards pyramid of WW2s until time was called.
Great COT. Great questions from all PAX. Bidet and Sprint are ready to lead a bootcamp. Both Marshall and LEO going to crush their 2nd Q. Studs today. Great work and proud of them for listening, asking great questions, and getting excited about leading.
Prayers for Marshal, Fire Ant, this country
Announcements – Well Done on Q tomorrow at Disco Trail, Showboat at Double Play on Saturday.