Q: Dovetail
PAX: Lunch Lady, Cheesesteak, Blair Witch, HuggyBear, Denny’s, Dovetail, Gekko, Finch
FNGs: None
COUNT: 8
CONDITIONS:humid slight breeze
WARMUP:0.0 FNG Welcome / Disclaimer
(Practice this – quickly and clearly state the FNG welcome. And most important Welcome and disclaimer. “I am not a professional, you are responsible for your own safety, modify as needed.”)
1.0 Warm-up (5-7 minutes)
Site Q demonstrated how to start each exercise. The next exercise is ————“, Call starting position move. Each pax picked a warmup and lead his pick. Eight in total around circle. Site w lead mosey around lot with a dynamic exercise in each corner.
THE THANG:Thang
A. The Grinder (Strength/Endurance Circuit):
(Perform each exercise with good form. Call out the next exercise clearly.)
– Merkins (Push-ups): 20 OYO (On Your Own) – Full range of motion, chest to ground.
– Squats: 25 OYO – Ass to grass, knees tracking over toes.
– LBCs (Little Baby Crunches): 30 OYO – Shoulder blades off the ground, eyes to the sky.
– Lunges: 10 each leg OYO – Controlled descent, knee hovers above ground, front knee stacked over ankle.
– Plank: Hold for 45 seconds – Flat back, core tight, glutes squeezed.
(Repeat the entire Grinder circuit 2-3 times. Emphasize pacing and pushing through.)
B. The “Route 66” (Running/Exercise Combo):
– Start at light pole and run around lot to mid pole perform 1 exercise.
– Run back to the start, perform 2 exercises.
– Run to the other end, perform 3 exercises.
– Continue until you run back to the start and perform 6 exercises.
Suggested Exercises :Utilizes F3 card deck for exercise selection.
(Call out the exercises and counts at each stop. Encourage speed and effort.)
MARY:3.0 Mary (Cool-down / Core) (8-10 minutes) Ring o Fire style
Crunchy Frog, American Hammer, Flutter kick, Freddie Mercuries. Squats, Cheese steak holds Box Cutters Texas Style 35 count
ANNOUNCEMENTS: Credits f3pugetsound.com/q-school/
COT:4.0 Count-off / Name-o-rama / COT (Circle of Trust) (5 minutes)
(Practice these transitions. The Q Leader School will assess your ability to lead these elements smoothly.)
– Count-off: Have everyone count off quickly.
– Name-o-rama: Call out each person’s F3 name. If an FNG is present, have them state their FNG name and where they’re from, then give them a new F3 name.
– COT: End with a short moment of reflection, gratitude, or a prayer. Reinforce the F3 principles (Fitness, Fellowship, Faith). Lift up Cooke who drowned and rescued by pax and pool officials last week. Safe pax travels, safe camp week for shorties
Post-Workout: Coffeteria @Bodega Lilburn