YHC was excited to be able to get down to the Wall for a QSQ. The only other time I've been here is for the Angry Beaver, led by Rambler and Griswold, pre-COVID. Here is what we covered in the workout, although don't hold me to which, or how many of the exercises we did.

WARM UP
Interspersed between LBAC, RLBAC, and a modified bat wing, we covered the Mission of F3: To plant grow and serve small workout groups for men for the invigoration of male community leadership. In between sets we talked about the 5 principles:
1. Open to All Men
2. Free of Charge
3. Held Outdoors
4. Peer-Led
5. Ends in COT

With that we had the first part of the discussion about Cadence Count, and how the introduction of the next movement is based on the "Ready, Set, Go" that we all used as kids to play. Instead of R,S,G, in F3 we say "Next exercise is________, In Cadence (or however the Q will count), Exercise." We also talked about how cadence is truly used for setting the cadence of the movement. We did 10 normal cadence SSH, then did 20 high cadence, with the PAX noticing the difference in SSH cardio between the two. Cadence Count is an effective tool for pushing an exercise towards slower (muscle building), or faster (cardio) movement.

YHC forgot to check if there were any FNGs, and to give the disclaimer, so we did this then. There isn't a set way to give the disclaimer, but there are two key points, "I am not a professional", and "Modify as Necessary". This acknowledges that the PAX have the agency to do what is best for them.

We also counted off, a key safety measure. While the QIC can easily count by himself, in making the count verbal, it helps create accountability of all PAX to know how many brothers to watch for.

We then jumped into moving within an AO, especially street crossing safely. When you cross a road (especially one that is particularly busy) make sure you have two crossing guards. This is usually easiest for the PAX leading the mosey, that will watch traffic as the peloton crosses. The Q in Charge (QIC) should either listen for the lead PAX to call for crossing, or put two PAX in charge of being the guard. The AO Qs should be well suited to do this. The QIC is in charge and its his duty to make sure the PAX are accounted for. We crossed the street, with two guards and bear crawled the hill leading to the retention pond.

At the top of the hill we talked about the QIC needing to monitor the six, especially when there are different abilities and different distances to cover on a movement.

After a crawlbear down, we talked about working out in the street and in intersections, where so many of our city based workouts happen. A couple key points are to have the workout originate in the middle of the intersection, so the PAX can monitor all directions for traffic. Again the QIC should put people in charge of looking a specific way. Being in the intersection allows the best visibility not only for the PAX, but also for the oncoming traffic. Being too far into an intersection creates blind corners for traffic, and often puts the PAX in an area where there is less lighting, leading to poor visibility.

We then moseyed to the pavilion to talk about Cadence Counting again, and fielded questions about a "Tempo Count". We demonstrated these and the impact each has with a series of Dips. The first 10 were fast cadence, the second were slow cadence, the third were tempo counts. The PAX noticed how they relied on momentum, not muscle, to get through the first set, then used all muscle with the slow cadence, and finally the burn of a quick tempo dip.

We flipped to Erkins on the picnic tables to show the impact of modifying the geometry of some exercises. The relative ease of using the table tops (most upright), then how it felt down on the bench (roughly 45 degrees), then a standard merkin on the ground. We rounded out the cadence discussion with a focus on the inflection on the last rep, and the importance for PAX to count the reps. This was also the opportunity for Brotox to bring up how the width of your feet, arms, hands, whatever changes the muscles used for movements. We talked about wide grip merkins using more biceps versus diamond merkins focusing on the center of your body. Chum also talked about wearing High Viz clothing.

The focus of the day then moved towards merkin form, and finding the right hand position for a standard merkin. This is done by starting with your arms at a T, moving them forward so they are in front, and bending your elbows. This is the natural position for each PAX to do their merkin. When you do a merkin, it is more than an arm/chest exercise. You should maintain a perfect plank for the entirety of the movement, and keep your eyes forward. If you look down, your ass will naturally come up, taking you out of the plank position. With perfect merkin form, we did three sets of 10.

The second in the F3 core exercises is the squat. There are three key issues related to standard squat form. 1. Feet facing forward slightly wider than shoulder width. 2. Chest stays upright, no bend at the waist. Some PAX can keep their hand on their chest to remind them to stay upright. 3. Squats are complete when your femur is parallel with the ground.

The third of the F3 core is the LBC. The point of this exercise is to engage your core (abdomen) to pull your shoulder blades off the ground. Do not use your hands to pull your head up, that is a quick trip to the IR with neck and back problems, especially as often as we do them! For YHC, I try to focus on squeezing as much air as I can out of my lungs on each up. This means that when I Q, I don't do cadence count. Single counts for me because I can grunt up instead of having an understandable count.

For Mary, we continued the form discussion with Heels to Heaven. In this exercise your butt should lift off your hands and if any PAX has a tramp stamp tattoo, it should be visible! Get those feet in the air, and that butt off your hands. This is the reverse LBC. To support good form, we did 15 or 20 of these.

We wrapped up with 25ish Flutter Kicks in cadence. The key form points for Flutters are to point your toes (it doesn't matter if you point them down or up, either will isolate your lower abs), and keep your knees straight. Flutter kicks should not look like Freddy Mercuries, or a series of Mortal Kombat kicks. Remember this is a core exercise, not a leg exercise.

COT

The final lesson of the day was that in COT, it is the QIC's discretion whether or not they say a prayer. Remember that F3 is open to all men, which is inclusive of atheists, and people of other religions or beliefs. We just ask that all PAX be respectful of whatever the QIC does, this is about everyone there, not just you. Keep it open and welcoming to all men.

YHC took us out.

Thank you gentlemen for a great turnout, and allowing me the opportunity to lead this QSQ.

SYITG