High Intensity Q School

The What: F3 is a national network of free, peer-led workouts for men. Our workouts are free of charge; open to all men; held outdoors, rain or shine, heat or cold; led by men who participate in the workout in a rotating fashion, with no training or certification necessary; end with a circle of trust. We welcome all men and meet them where they are at, just like Jesus. The F3 Credo is: Leave no man behind, but leave no man where you find him.

The When: In the gloom.

The Why: Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

The How: Qing a workout. 

Disclaimer: I am not a professional nor am I held liable for any injuries that may happen. Push yourselves but listen to your body and modify as needed.

Warm Up/Circle of Pain (COP):

4 count SSH x 5 IC

4 count Squats x 5 IC

4 count Merkins x 5 IC

Counting cadence while you exercise can make it harder to breathe. Don’t be afraid to ask for help.

PAX alternated leading SSH, Squats, and Merkins x 5 reps in cadence until all 9 had a turn

As the Q you may introduce a new move, like the Bear Kick Throughs, which will require a demonstration. Make sure the PAX know how to properly do the exercise.

The Thang

The goal of this morning is to demonstrate ways to push everyone while keeping the PAX together.

Mosey to the Picnic Shelter

Partner up with someone of similar speed and/or strength. This is key so you can really push each other.

*Adding a stop watch and a partner ups the competition and the intensity. If you expect the PAX to go max effort, you have to plan accordingly. The reps should be broken up into bite size pieces, the circuit shouldn’t take long to complete, and you have to allow adequate rest before moving on to another one.

5 Rounds for Time vs. your partner

5 Burpees

5 Bulgarian Split Squats each side on bench

5 Bear Kick Throughs each side

As the Q, it is important to assess the PAX throughout the workout. I was the first to complete the circuit at 3:40. At the 4 minute mark, I told the PAX to go hard for 1 more minute. Adding a time cap allows you to move on to the next thing efficiently with minimal standing around. The ones that didn’t finish still got a good push, and a lot were happy when I yelled “recover.”

Mosey to the playground

*Teamwork adds a different element to the intensity. You don’t want to let your partner down so you may push yourself harder

5 Rounds for Time with your partner vs. the group

10 Pull ups (partner assist when needed)

10 Bro Merkins

10 Alternating Jump Lunges

*Partner assisted pullups are needed for most people to complete the movement through a full range of motion. I demonstrated the proper way to assist your partner so he can maintain good alignment.

Mosey to the flag 

Catch Me If You Can Distance

Partner 1 takes off

Partner 2 performs 1 burpee and chases after partner 1

Once Partner 1 is caught, he drops to do a burpee and then chases after partner 2

After completing 1 lap, go back and pick up the six

Catch Me If You Can Sprints

Partner 1 is however many steps ahead of Partner 2 as they say. On go, partner 2 tries to catch partner 1 before the finish line (light pole, about 30 yards away)

We did this 4 times total allowing PAX to adjust their distance to where they think they can catch their partner before the finish line.

We didn’t have time for Mary, which honestly did not upset me. I shared with the PAX that I like involved core work throughout the workout. I also think total body dynamic movements, like the Bear Kick Throughs, are more effective than an isolated crunch.

Prayer Requests: My pops, Duff and his family, Caliente’s mom, Captain Obvious’ mom, injured PAX, Shrimp’s dad, Popeye’s M and her friend

Announcements: PAX lunch at Villa Verde today at 11:45

YHC is Qing Broga and BoydLeeBeatdown tomorrow

Moleskin: It was an honor to lead this morning. F3 has changed my life in so many ways for the better. If you haven’t Q’ed yet or in a while, step up and get on the calendar. If you want to be a better leader in your family, workplace, and community, leading in the gloom is a great first step to push the rock. It’s the start that stops most people. Once you do it, you’ll want to do it again. Step outside your comfort zone as that is where the magic happens.

General Tips for Your First Q

https://f3nation.com/a-guide-to-your-first-q/