Thank you to Slow Pitch and the other 3 PAX who showed up at Falcon 0 on this cool gloom work on some speed drills and make each other better for it. Thank you for the push from all PAX in attendance. Welcome to F3 FNG Fireball.
YHC had asked the PAX to be warm by 0500 so we could start, but we still took a mosey for a one 1600 Meter Jog around the track.
Run 5K Pace for 600 M w/a Recovery Jog for 200 M (8 Times).
Run 1 Mile Pace (Faster than your 5K Pace for 200 M w/a Recovery Jog for 200 M (4 Times).
Then we took a 400-800 M Cool Down Run.
F3 Workouts are led by men (who participate in the workout) in a rotating fashion, with no training or certification necessary. This is one of the 5 Core Principles of F3.
Let’s break this down a little.
- Led by men. This is obvious as F3 workouts are open to all men (another Core Principle).
- Men who participate. We are not to be the clipboard holder and whistle blower. We are to participate in the workout as well. An important note here is ‘If you can’t do it, don’t Q it’. This is very important as you don’t want to ask other men to do something that you yourself cannot do.
- In Rotating Fashion. This is the key point I want to set our focus on today. WE (all of us) are to lead workouts in a rotating fashion. I have been looking at the Q Schedule lately and have noticed a lack of Q’s as we end this year and start the new one. We need to step up and request to Q at workouts. This is what keeps F3 fresh. If it is the same person leading all the time, he will eventually run out of ideas and our workouts will become stale. Then, men get bored and stop showing up. Trust me, it happens. REACH OUT TO SITE Q TODAY AND ASK TO BE PUT ON THE Q SCHEDULE. Or better yet, put your own name on it when it works for you, and then tell the Site Q. I am sure he will be grateful.
- Our PAX have no training or certification to ‘lead’ our workouts. However, we lead because we are men who are called to lead by SkyQ. No certification or professional training is required to ask men to do Merkins (and do it with them) and keep a cadence. I will, however, suggest a PAX who is just starting F3 or who hasn’t Q’d in a while to go to Q School or practice his cadence at home. It will make the workout go much smoother.
Men, this is important. F3’s Mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Remember that and serve the workout group by leading a workout today.
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Sign up for Kenyan Meal Train.
Sign up for the Christmas Party, Dec. 7 at Catfish’s.
Still collecting hand warmers, Christmas cards, and money for hand warmers for Grunt and his Unit in Poland. See JAG.
December Word of the Month-Joy.
Read your Newsletter.
The PAX shared their prayers and praises and YHC lifted them up.