Reviewing the Core Principles

July 13, 2017

WHEN: 07/08/2017
QIC: Beano, Doogie
PAX: Doogie, Beano, Riggs, 2-Ply, Sweater Vest, Walnuts, Funny Money, Chachi, Deep Dish, Snots, Newt, Shake It, Tatertot, Mr. Brady, Crockett, Adolphus
In the beginning of the year, some in the group discussed the idea of reading Freed to Lead and potential ways to share key learnings from the book with all Churham PAX.  In an effort to reinvigorate this initiative, I am going to begin sharing some of my favorite parts of the book in each backblast I write.  So….here we go!
17 pax, including the F3 Police/Nant’ans, got some education…
This morning we reviewed the Five Core Principles of F3
Freed to Lead, Chapter 2, Pages 14-15
 
“The Fitness F (the first F) consists primarily of the Workout.  There are a few (but only a few) rules about the Workout.  
  1. It must be free of charge
  2. It must be open to all men
  3. It must be held outside, rain or shine, heat or cold
  4. It must be lead in a rotating fashion by men who participate in the Workout, with no training or certification necessary
  5. It must end with the Circle of Trust (the COT)

These rules, which we call our Core Principles, are simple and (with the exception of the COT) self explanatory. Other than these principles, F3 has no rules, just a lot of suggestions.  The Q is free to design and run the workout as he sees fit.  The Q gets feedback from the PAX about whether his leadership is any good.  Feedback is generally immediate, abundant, and forthcoming, whether the Q wants it or not.”

In the first half, Doogie took the Q
Standard F3 warmup with merkins (we didn’t start with SSH), squats, reverse baby arm circles (yes, no forward) – take note that there was plenty of mumblechatter about the quality of the Q’s speaker system…
Bring Sally Up – first with high/low plank holds to failure, then high/low squat holds
Back in Black – 10 burpees, run to half field and back, 9 burpees, half and back, 8 burpees… keep going until the song is over
Thunderstruck – high plank hold with a merkin every time the word “thunder” is spoken
Ghostbusters – SSH throughout entire song, do a burpee every time the word “ghost” is spoken
At this point, thankfully Beano took over.
For the second half of TBL, the PAX completed a total of 500 reps of a High Intensity Interval Training (HIIT) workout.  No weights or fancy equipment – the weight of your body and the proper mindset was all that was needed to kick things off.  We crushed five rounds of the following ten exercises (ten reps of each exercise in each round). PAX were encouraged to put a heavy emphasis on the appropriate form of each exercise, and demonstrations were provided when needed.
– Burpee Bunny Hops
– Close-grip Merkins
– Alternating Reverse Lunges
– Leg Raises
– Seal Jacks
– Supermans
– Mountain Climbers
– Prisoner Squats
– Plank Builds  AKA “Makhtar N’Diaye’s”
– Terminators
COT
Moleskin –
– Prayers to Melissa & Aly and their parents along their difficult road to recovery – if you have the ability, consider donating to their rising medical bills: https://www.gofundme.com/alymelissa
– Prayers also to Nickelback; he and his mother have had a tough year with the death of his father and now a fire to his mother’s house. We’re here for you.
– If you can spare some time, Mumbles could use some help with moving this coming weekend – his Slack announcement is below:
#moversformumbles If anyone is interested in helping me move on the 14th and 15th of this month please DM, or text/call at 919-886-8581. I’ll have more details for those interested. Thanks!