AO: ISLANDS
QiC: Hamm
Date: 03/15/2022
Title: Q101 Islands
Number of HIMs: 19
Bob Ross, Cardone, Castrol, CPAP, DJ Scribbles, Flea, Lady Chablis, Ponzi, Rapinoe, Soft tail, Spread Eagle, Sweet -n -low, Tiny Tim, Woody
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Q101 – Covered the mission of F3 and how the 1st F is just the start. It's the attractant. Its the center circle. Without control over the relationship with ourselves, you cannot influence those around you. Leading the workout is about the group, not the Q. Don't try to impress the group or yourself. Its more important to ensure everyone in the group moves through the workout and is able to push themselves. Workouts start on time, and end on time. If you can't do it, Don't Q it.
Oh, and we did 55 burpees.
Tha Thang:
Q101 is a great introduction to how to Q. All of the key points can be found on the F3 Coastal Empire website: https://www.f3coastalempire.com/vq-q101/
Each man was encourage to step up an lead a workout. Leadership starts with the workouts and flows into the rest of our lives. Leaders grow through failure, and failure during the Q provides instant feedback. No one should be afraid to fail while Q'ing a workout.
One of the guiding themes of an F3 workout is that no man gets left behind. To demonstrate, Q partnered up the group for an old fashion Dora 1,2,3. Groups of 2, completed 100 merkins, 200 big boy setups, and 300 squats. One man completed reps while the other ran 50 yards out and back.
Q demonstrated the pearls on a string concept through a 4 corners with an escalator. 10 burpees, run to the next corner. 10 burpees, 20 merkins, run to the next corner.
Q ran out of time and verbally explained the 3rd and 4th corner. Q also demonstrated the key principle of having too many workouts and not enough prepared.
COT:
Explained the 5 core principles and the purpose of the circle of trust
Words of consideration for the day: F3 has 3,117 workouts in 233 regions as of this year. Encouraged men to post when they travel and engaged with other AOs. Fitness, a mans relationship with himself, is the core of our influence. We can control what we do, what we put in out mouths, and what we say. Not much else is in our control. Ensuring physical fitness helps stabilize our core. Fitness and early morning workouts also build good habits. If I workout first thing, complete 75 burpees before 6am, the rest of the day is easier.
Early morning workouts also get us out of our comfort zone and increases physical and mental toughness.
Pledge, then prayer – prayed for patience and wisdom to help us influence those around us.