Q School in session today at the Mothership with Professor Catfish. Started with a mosey over to the Peristyle. Started with Side-Straddle Hop, then moved into a discussion of the mission of F3 (to plant, grow, and serve small workout groups for men for the reinvigoration of male community leadership). Did some Abe Vigodas to get some motion going again, then discussed the essentials of communication with PAX through verbal commands (summary – loud and slow is the way to go). Got in some Grass Grabbers, then moved into a discussion of the standard F3 commands for introducing an exercise (based on page 94 of “Freed to Lead”) – 1. “The next exercise is…” 2. Demonstration (optional, but made it a point to perform demonstrations for all exercises today. 3. “Starting position… MOVE!” 4. “In Cadence.” 5. “Exercise.” Got some volunteers out to get some practice leading with Side Straddle Hop, Squats, and Merkins, with commentary afterwards highlighting what they did well and what they could improve on.
Moseyed over to the Great Lawn for a discussion on structuring an F3 workout (“Pearls on a String”), and a discussion of using “burner” type activities (e.g. 11s, Doras, etc.) as part of a workout strategy. Set up a “four corners” derivative where PAX incremented starting with 7 burpees, and incrementing 14 merkins, 21 jump squats, and 28 overhead claps at each corner. PAX who finished early did Freddy Mercuries waiting for the six.
Moved back to cadence exercises with flutter kicks, then called back Logo, Prof. Smiley, Circus, and added Tank for rounds of LBCs, Dying Cockroaches, Leg Lifts, and Penguins, respectively.
Back to feet for some leg action with Low Slow Squats, Monkey Humpers, and Bonnie Blairs.
Moved to parking lot for a Nickel and Dime Q&A session. Back to flag for CoT.
Thanks to all who attended, hope it was a value added experience.
