Northeast Tennessee

NETN Q School @ Arrowhead

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Arrowhead (Indian Trail) Johnson City

17 PaX from across the NETN Region and 1 from NC came out for Etch’s Sketchy version of Q School.  Here is a copy of my weinke, plus a bunch of other resources used.

I integrated the workout into the “school” part.  The italics was the workout.

Q-School

F3 Q-School

  1. History – F3’s co-founders, Dredd and OBT, unwittingly launched an international movement from a Charlotte, N.C., middle school on New Year’s Day 2011
  2. F3 Mission—to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
  3. F3 Credo—leave no man behind, but leave no man where you found him.
  4. F3 has five core principles. F3 workouts:
    1. Are free of charge
    2. Are open to all men
    3. Are held outdoors, rain or shine, heat or cold
    4. Are led by men who participate in the workout in a rotating fashion, with training necessary
    5. End with a Circle of Trust (COT)
  5. Discuss – The magic of 1st F (Glue), 2nd F (Magnet), 3rd F (Dynamite) 
  6. Discuss – Sad Clown Syndrome

The Q – Men were born to lead – we build men into leaders by investing in them

  • Encourage new PaX to Q (once you have been to 10 workouts you are ready to Q)
  • We’re a group of leaders who build leaders, no man left behind and always build the 6
  • Get their phone number and get them plugged into Slack and engage
  • Be someone’s battle buddy to get them plugged in

Guidelines for a Successful Q

  • Be Prepared 
    • Plan the BD – Look at previous Backblasts, look at some from other regions, look at the exicon
    • If you fail, own it, and get back up. #FailForward
  • Be Confident/Excited
    • The 1st Rule of Q’ing: You Will Screw Up 
    • It will be fine; just keep going. YHC will make mistakes today too. YHC did make mistakes today. Several, in fact.
  • Be Prompt
    • Ideally before the BD, the Q gives a 5-minute and a 2-minute warning. Make sure you start on time. Hold the Pax accountable to the time, and set an example for the Pax to also hold the Q accountable to the time.

The Workout

Read Disclaimer  http://f3nation.com/disclaimer-and-notice/ 
Prayer (Optional)
The Warm Up
  • Jog
  • SSH 
  • TTT
  • Merican into stretch
  • Squat
Run to other side of school, tell someone to cover the 6.

The Warm Up

  • Perhaps the most critical element of an F3 workout
  • Sets the stage and prepares stiff bodies for what you will do for the next 45-60 minutes
  • A warm-up jog is always good
  • A dynamic warm-up that focuses on medium amplitude movements is even better (high knees, butt kickers, goosesteppers, carioca, backwards run, etc.)
  • A jog and then dynamic warm-up is the perfect lead-in to the COP, where you start to incorporate more workout-specific activities
  • Used to transition from warm-up to work-out
  • Use as an opportunity to warm-up any specific body parts that you will target during your workout
  • Doing lunges or squats later?  Start to introduce some of these movements now
  • Lots of merkins on the way?  Get the arms/shoulders involved
  • Not trying to kill anybody yet – 30 merkins here is probably a bad idea

The Thang

Introduce cadence – Break into groups
  • 5 mericans
  • 10 squats
  • 15 lbc
  • Repeat, everyone needs to do it in cadence- correctly.  Help each other out.  
Introduction to WiB
  • Jacob Ladder at hill – Get in groups of 3, mix it up 
  • Race Bernie up, top lbc bottom lunges 
  • Partner Up- playground – get to know them
  • Mini-Murph – 50 pull ups or double unders, 100 mericans, 150 squats
  • If you finish first, go help others finish
  • Get new partner – head to flag pole
  • Lunge walk while partner goes around
  • People’s Chair Race
  • Split in half, down and back and keep going
  • Peer ledrun with someone not from your AO – run back to flag, encouraging your partner to sign up to Q next week and come Visit them at their AO (or meetat one close)


The Beatdown

  • The Workout-Cadence
    • (4 part command) 
    • (1) The Next Exercise is…..
    • (2) Starting position (not ready position)….Move (let paxs get into postion)….
    • (3) In Cadence….
    • (4) Exercise…. 
    • Count the cadence, Pax counts the Reps….Inflexion of Voice during Count on Last Reps….Halt from Pax….
    • Recover 
    • Recover is used to break an exercise or position.  If you don’t want the pax to stand up after doing LBC, don’t call a recover.  Just call the next exercise.
  • Watch pace of count, typically done too fast (slow and steady)
  • Make the count match the movement
  • Example 8 count burners (holding rock: 1-2 down/up Squat, 3 Curl, 4 Press, 5-6 skull crusher, 7 top of curl, 8 down ready for squat and paxs calls the rep #)
  • Shoulder Touch mericans (1 on the down, 2 on the up, and 3 touch the shoulder, put hand down back to staring postions, Pax calls # and you are in starting position to go down again)
  • WIB – Workout in a BAG
    • Give the PaX instructions on what to do
    • Ex – 4 Corners, Jacob’s Ladder, The Vern

Mary

  • Time to engage the core – try to plan for 5 min of Mary 
  • This is the cool down – be sure to not just END the BD without a cool down

Responsibility of a Q

      • Develop a workout that will be full body; don’t concentrate just on one muscle group-PAX form will suffer
      • Focus on correct form, don’t be afraid to correct others; give alternate exercises if PAX suffering
      • Keep it simple – they aren’t listening after the 2nd command
      • If you can’t do it, don’t Q it! Lead from the front.
      • Set the right example for the PAX-Leaders are Confident, Competent, Courageous, and Committed (4 C’s of Leadership)
      • Cadence matters!
    • Cover your 6: No man left behind! 
    • Workout Leadership development: let newer guys lead just COP, MARY, CoT to introduce them to leading.
    • Always be Grooming Q’s for future workouts
    • Flexibility- need to be able to show PAX how to do an exercise right
    • Start on time/ End on time- if workout starts at 0530, ends at 0615 then do Count-O-Rama, Name-O-Rama, announcements (good time to talk about upcoming F3 events, and CoT (within the next 5 min to get folks out by 0620)
    • Develop PAX: relationships, Brotherhood, Accountability
    • CoT: ask questions, dig deeper, it’s more than just a workout=2ndF
    • Notes from the Goat:
        • A Q can help a fellow start his day in a really great way… or a really crappy way.  As a Q I always want to help men start their day great.  As a Q when I look out over the pax before the workout, here are some things I try to keep in mind:
          • 1.  There may be a guy out there who’s been up all night with a sick family member, a crying baby, etc. This time at F3 may be the best part of the day.   Make the day great for him.
          • 2.  There may be a guy out there who’s really stressed about his upcoming day at work.   Make the time between 0530 and 0615 a GREAT time for him.
          • 3.  There may be an FNG out there in the pax.  It took all his courage to come out.  Make F3 a great experience for him.
        • No man should ever leave an F3 workout pissed off that he posted.  That’s a Q fail and an F3 fail.
        • Q’s can avoid this by great Q-manship:  putting out a pre-blast, staying on time, calling a good cadence (yes, we all know this matters), planning a good workout, keeping the pax together, being enthusiastic, putting out a back blast, etc.

F3 NETN History

With the help of F3 Lexington (SC), Donatello (Nathan Hale) officially launched F3 NETN on June 11th of 2016. After one year of continued growth, F3 NETN was officially designated as an independent region within F3 Nation on June 11th, 2017. Regional designation confers that F3 NETN has demonstrated a level or commitment, organization, and growth needed to function independently on behalf of F3 Nation in Northeast Tennessee. 

During the initial two years, the following AO’s were established within the F3 NETN Region:

Boot camps:

  • >Iron Horse (Johnson City)—June 10th, 2016
  • >Arrowhead (Johnson City)—January 31st, 2017
  • >Iron Valley (Erwin)—April 1st, 2017
  • >Wilderness Road (Kingsport)—August 12th, 2017
  • >The Range (Johnson City) – 

Run groups:

  • >The Hill (Johnson City)—May 8, 2017

The Vision

  • See it the vision that Dredd/OBT saw, that Donatello brought to NE TN and that I have been a part of – F3 brother hood is NEEDED 
  • 1stF is the magnet.  We’ve got to encourage men to get out here. You don’t get in shape to come out, you  come out to get into shape.  We should be engaging one another, Encourage one another.  Push one another. And connect with one another, bearthe burdens of one another.  This is what the 2ndFis, it’s the glue. It’s coming out because you want to see the other men. The fellowship is contagious. Our fellowship needs to lead to us being in community. 
  • Buy in and commit to the region and the PaX
  • Give back – if it meant something to you, it will to someone else 
  • Actions 
    • Invite Everyone (don’t judge whether or not he will be a good fit)
    • F3 Metor thing – Nickname at first post (claim him as one of us) 
    • Do CSAUP Events
    • Experiment (we have never done this before, but….)
      • YouTube, P90X, any sport you ever played drills 
  • Cover your 6: no man left behind 
      • Good practice on longer runs are to count off and keep counting off, or assign battle buddies
  • Good practice is to have 2 folks covering your 6
    • See email about what happened in highland were someone passed out

Don’t….

  • Don’t do it alone
  • Don’t be satisfied with size of workout (if you’re not growing you’re dying)
  • Don’t hesitate to break it up (addition by division)
  • Don’t violate the core principles

F3 Regional Strategy

  • The right leaders are the key to new workouts
  • Focus on the 6 and building men
  • Sad Clowns are out there, keep your head on a swivel 
  • Keep in mind, guys come to F3 to get in shape, we dont look for guys only in shape
  • Looking to grow in concentric circles
  • Growing further out needs a sponsor model
  • “If you ain’t growin’ you’re dying” 

Honorable Mentioned Notes

  • https://f3pugetsound.com/q-school/
  • https://f3gastonia.com/resources/first-time-q/
  • The Q should greet all Pax as they arrive, and make sure to warmly welcome any FNGs.
  • Q told the PAX to map out their workouts before their Q.
  • Make sure to inject “you” into the beatdown; bring a bit of your personality and flair to your Q.Plan extra exercises and pay attention to the time to modify your plan as needed.
  • When you Q, be CLEAR, LOUD and SUCCINCT. Make sure to always face the PAX when speaking. If you are not loud, you may have to repeat yourself. Your workout plan is in your head and makes sense to you, but no one else will see the workout the exact way you planned it.
  • Having a Weinke (cheat sheet with notes) is helpful, but you need to communicate it to the PAX in a simple manner that is easily understood. Think about how having an FNG present will impact your instructions and demonstrations of the moves.
  • Q explained the importance of doing some exercises “In Cadence” – to get the PAX into a rhythm together.

F3 TV

F3 SSH Merkin

http://www.youtube.com/watch?v=Ipmi1B-ENMQ

F3 TV: How to Count

http://www.youtube.com/watch?v=tT7afkk2toA

F3TV: The Burpee

http://www.youtube.com/watch?v=ATaJwxtgaww

F3-Jacobs-Ladder

http://www.youtube.com/watch?v=fBi2WREaQ4E

F3-Mary, Part 1

http://www.youtube.com/watch?v=dI63guoV9X0

F3-Mary, Part 2

http://www.youtube.com/watch?v=Rhm3yQz3zKo

This is F3

http://www.youtube.com/watch?v=sfh5a1KTAxI

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