3 PAX took turns leading in the evening gloom.
We discussed the principles of leading a Q including awareness of the disclaimer for FNGs, the sequence of calling out the next exercise and cadence, and the five core principles. Then took turns giving each PAX 2 opportunities to practice leading the 6 warmup exercises.
Disclaimer: Inform FNGs that we are not trained professionals, to modify as necessary, and give verbal assent to not sue any PAX, F3 or owners of the workout site.
Sequence of calling each exercise –
Q:”The next exercise is…”. Demonstrate if necessary.
PAX: Repeat the exercise name.
Q: “Starting positions move”
Q: State if in cadence or calling the down/up.
PAX: Repeat “In cadence” when applicable.
Q: “Exercise”
Calling cadence –
Q: “1, 2, 3”
PAX: call rep number
Q: change voice cadence on final rep
Five core principles: Always outside, free of charge, open to all men, peer led in a rotating fashion, ends in a circle of trust.
Warm up
Grasspickers x10ic (DoorDash)
Arm circles x10ic (Clark)
Circle arms x10ic (Clark)
Windmills x10ic (Bansai)
Tennessee Rocking Chairs x10ic (DoorDash)
Imperial Walkers x10ic (Clark)
Jungle boy squats x15 (Bansai)
The Thang
We did a mosey around the path stopping at benches to do an exercise.
Mosey out to first bench – before we could start burpees we spent about 5 minutes talking about F3 to a guy that approached us (49, there with his daughter).
1 – Burpees x10
Mosey to next bench
2 – No Surrenders x15ic
Bear crawl out to nearby bench
3 – SSHs x20
Crawl bear back to the previous bench
4 – Flutterkicks x25ic
Mosey to next bench
5 – Merkins x30
Mosey to next bench
6 – Monkey Humpers x35
Mosey to gazebo
7 – LBCs x40
Mosey to path intersection
8 – Lunges x45 (easy way)
Mosey to next bench
9 – WW2s x50
Mosey back to the flag
COT
Keep an eye at morning AOs for a possible FNG (random guy approached us and engaged in conversation during our workout, gave him a card, seemed genuinely interested…)
Clark – upcoming sermon at his church
DoorDash – Communication with M and 2.0s