F3 Tornado Alley – 25 Jun 22
AO: Ground Zero
Conditions: clear skies and high humidity. Everything you’d expect from an Oklahoma June morning!
Q: Gas Station
PAX: Gas Station, Airbags, Clear Coat, Lasso, Geek Squad
FNG: N/A
DR: N/A

2 Minute Call – 1 Minute Call
Why Disclaimers/Mission/Principles
MISSION/5 Principles/Non-Pro Disclaimer/Risk
Discussed calling two minute and one minute warnings before workout, mumble chatter, how to call an exercise, and how to count.
1. “The Next Exercise is _______”
2. “Starting Position … Move”
3. “In Cadence [or On My Count (OMC), or On Your Own (OYO)]… Exercise”
Q: 1,2,3; PAX: 1; Q: Last rep higher inflection. PAX: “Halt;” Recover

Warm-O-Rama
SSH x25 In Cadence (IC)
Finkle Swings x20 IC (10 each Leg)
Merkins x15 On My Count
Mountain Climbers x20 IC

The Thang
Mosey to track. At each corner; hold exercise while truth nugget was dropped on PAX, followed by exercise, followed by sprint.

1. Level 1. Plank, Merkins
It’s not about YOU.

2. Level 2. Al Gore, Squats
Actually PLAN your Workout

3. Level 3. 6 inches, Big boy Situps
If you can’t DO IT, you can’t Q IT (Do not “clipboard” in F3). Q must be able/willing to do anything you call; ≠ “first,” but proper form.

4. Level 4. Plank, Alternating shoulder taps
Better to have too MUCH than not ENOUGH

5. Level 5. Al Gore, Lunges
Always wear a WATCH (We start and end on-time. End time is the end of the workout and not the end of COT. Cutting workout short if several FNGs is okay but should not be the norm.)

6. Level 6. 6 inches, American Hammers
NEVER Leave a Man Behind (bedrock principle of F3. We start together/finish together. If many PAX, assign a “sweeper” to this.)

Mosey back to the flags.

Centennial by the Decade:
PAX practiced “How to call an exercise” and “How to Count.”
Chatty DORA:

100 Merkins (P1 does 10 while P2 holds plank; 100 for group)
Run around the parking lot
100 Big Boys (P1 does 10 while P2 holds 6 inches 100 for group)
Run to the blue light and back
100 Squats (P1 does 10 while P2 holds rock above head; 100 for group)
Run to the Church overhang and back

Focus here is on Mumble Chatter, Morale, and Camaraderie.
Praise individually and critique as a group.
Discussed Paying Attention to the PAX
1. Engage the PAX
2. LOOK at the Pax
3. Demonstrate when needed
4. Don’t be afraid to audible if workout isn’t working for the PAX

5 Core Principles of F3:
1. Are free of charge, 1 burpee
2. Are open to ALL men, 2 burpees
3. Are held outdoors, rain or shine, heat or cold, 3 burpees
4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, 4 burpees
5. End with a circle of trust, 5 burpees
Test: repeat back 5 core principles. Burpees (5à1) after each answer

Sprint across the parking lot and back to get the heart rate back up.

Banana/Boat. Switch when repeating something learned.

Mary – 10 Reps Dealers Choice – to practice counting.

Circle of Trust (COT): Count-o-rama and namerama

James 3:1—”Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness” Teachers must hold themselves to a higher standard.
The Q is not simply the leader of the workout. The Q is responsible for the outcome.
Goal: 10 post “rule.” Q before your 10th post. Backblasts (template)

Announcements
#FNG100 is still going. We are at 91 FNGs to go. Keep the EHing up!
1st F events:
Q-School Tuesday 27th (Scissortail)
2nd F events:
June 25 – Airbags is moving today (just in town. Dont cry). He is offering food, and fellowship if we bring our muscles.
3rd F events: