Conditions

50, no breeze, great weather.

What is a “Weinke”?  Why you should use one.

F3 Disclosures

1. I am not a professional (exercise trainer).
2. You are participating at your own risk
3. You are responsible for your own well-being
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

Warmarama

• SSH – 25 IC
• Arm Circles – 10/10 IC
• Through the Tunnel – 15 IC
• Abe Vigoda – 15 IC

Discussed calling two-minute and one-minute warnings before workout, mumble chatter, how to call an exercise, and how to count.

1. “The Next Exercise is _______”
2. “Starting Position … Move”
3. “In Cadence [or On My Count, or On Your Own (OYO)]… Exercise”

Q: 1,2,3; PAX: 1; Q: Last rep higher inflection. PAX: “Halt;” Recover

One lap around parking lot

The Thang

In warmup circle area, hold exercise while truth nugget was dropped on PAX, followed by exercise, followed by lap around parking lot.

1. Level 1. Plank, Plank Jacks

It’s not about YOU.

1. Level 2. Al Gore, Squats

Actually PLAN your Workout

3. Level 3. 6 inches, Big Boy Situps

If you can’t DO IT, you can’t Q IT (Do not “clipboard” in F3). Q must be able/willing to do anything you call; ≠ “first,” but proper form.

4. Level 4. Plank, Shoulder Taps

Better to have too MUCH than not ENOUGH

5. Level 5. Al Gore, Lunges

Always wear a WATCH (We start and end on-time. End time is the end of the workout and not the end of COT. Cutting workout short if several FNGs is okay but should not be the norm.)

6. Level 6. 6 inches, American Hammers

NEVER Leave a Man Behind (bedrock principle of F3. We start together/finish together. If many PAX, assign a “sweeper” to this.)  Discussed “string of pearls” approach.

Kinda Dora Partner Sets:

• 100 Merkins (P1 does 10 while P2 holds plank; 100 for group)
  • Shuttle run
• 100 Big Boy Situps (P1 does 10 while P2 holds 6 inches 100 for group)
  • Shuttle run
• 100 Squats (P1 does 10 while P2 holds Al Gore; 100 for group)
  • Shuttle run

Focus here is on Mumble Chatter, Morale, and Camaraderie.

Praise individually and critique as a group.

Discussed Paying Attention to the PAX

1. Engage the PAX
2. LOOK at the Pax
3. Demonstrate when needed
4. Don’t be afraid to audible if workout isn’t working for the PAX.

5 Core Principles of F3:

1. Are free of charge, 1 burpee
2. Are open to ALL men, 2 burpees
3. Are held outdoors, rain or shine, heat or cold, 3 burpees
4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, 4 burpees
5. End with a circle of trust, 5 burpees

Test: repeat back 5 core principles (in order).

Review with Canoe/boat: Switch when repeating something learned.

Chumbaburpee: SSH and burpees to the song, “Tubthumping” by Chumbawamba

COT

Romans 12:1 – I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.

Discussed suggestion to Q within first 10 posts, 50 post requirement to Q to earn a spot on Lady Glitter Sparkles, and the importance of Back Blasts (within 24 hours).

Discussed naming FNGs

• Q is responsible for ensuring FNG leaves with a name, not necessarily coming up with the name
• Q can put some ideas to the PAX for a vote
• Name should be somewhat appropriate for polite company… can you tell it to your kids or M?… can you yell it across a crowded grocery store to your F3 buddy?
• Should not be something that discourages a PAX from returning (e.g., naming a doctor “Malpractice”)

Resources to help plan your Q:

• Sign-up to Q via the Q schedule by entering your name for the workout you want to lead – no permission needed from anyone to sign up!
  • https://docs.google.com/spreadsheets/d/1phwbvSUZAVdSQBnGBk-WEP-F4Sn_dhax/edit#gid=573620921
  • F3hamptonroads.com/Pax/Q Schedule
• Other PAX – ask someone to review your VQ (Virgin Q) ideas
• F3nation.com/Pax/Exicon (can download to Excel the entire list of F3 exercises or use website’s search features)
• F3hamptonroads.com/Pax/VQ/Q101

Announcements

• Quad P for November is Planking (specifically Chillcut Plank). Simply log the longest one performed each day. Attack your own personal goal. See the Challenges page for the link and more info.
• Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.
• Christmas Town Dash 8k – December 5 @ Busch Gardens. Several PAX are running the race; signup at this link. Let Dreamliner or Lawn Boy know if you are interested in Clown Car to the event.
• December 2ndF Saturday, Dec 11 starting at 3:30 at Scully’s home, 2217 Kendall St, VA Beach. Agenda includes a beer exchange or wine for those inclined, ping pong, kayaking if willing to brave the cold, there is also a lighted boat parade not too far away from 5-8 if anyone wants to make the trek over (caroling??). Bring you M’s, 2.0’s, and hor d’oeuvres to share!
• Santa Claus Shuffle – December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.