Y’all may have heard Malcolm Gladwell talk about how you need 10,000 hours of practice to become a expert. Who’s got that kinda time? Let’s just begin by with incremental improvement each morning. That’s the goal of the Q School Quicky(QSQ).
The first thing a Q should do is plan. Write it down if your new. Some of us old timers still have to write it down. Leaders plan; it’s that simple.
A disclaimer is a good idea which PAX faithfully recite, but it’s not the mission. F3’s mission is "To plant, grow, and serve small workout groups for men for the invigoration of male community leadership." It would not have spread as it has without a mission. I’ve adopted that to begin a beat down after seeing other regions do so.
Warmarama
SSH, Mountain Climbers, WMH, 10 penalty Burpees cause Slug was late–tisk, tisk
Through out Warmarama we reviewed the 5 core principals. PAX were called out to name one and there was not a single error!
1. Open to all men
2. Free of charge
3. Always outside, rain or shine
4. Peer lead in a rotating fashion
5. Ends in a Circle of Trust
Main Event
PAX were assigned an exercise to call and count. When we heard “hault,” we traveled out and back with varying modes of travel. The beauty of out and back is it gives PAX the opportunity to turn when ever… if they choose. The tortoise and the hare can finish at the same time! Various PAX contributed by counting reps, demonstrating form, and offering other helpful tips.
1. Dry Dock, Bear Crawl
2. Squats, Lunge Walk
3. Burpees, run 50% of your top speed
4. LBCs, Crab Walk
5. Step Back Lunges, Bunny Hops
6. Merkins, Run 75% of your top speed
Active recovery by holding table top while one PAX answered the following questions: How to you learn about F3, why did you come out, and why have you continued to come out.
Mary
Wipers, Control Freak Burpos
Mole Skin
The PAX who shared how he came learned about F3 shared he saw men exercising while he was having breakfast at Elmos. He started posting this summer. As you likely know, Elmos closed 2 years ago. He was not invited, which means he found our AOs through one of our online channels. Let's remember that people see us when were posting. They see the stuff we put on online. Let's make our impact be a positive one.
Also, we a PAX on his third post this morning. The man next to him said "aren't you my neighbor?" I don't want to cast stone here because Dr. Evil showed up to Paradise years ago and I said the same thing to him! Most of us were fortunate that some one invited us. Let's not miss the opportunities to invite others.