Podcast: https://soundcloud.com/f3nation/bing-talks-q101
– see above for link to Ref (Google) Doc for a lot more details than what follows.
Plan
– Plan 2 workouts (depending on AO condition, weather and PAX fitness)
– Make both workout plans run longer than allotted time (so you have options)
– Go with your strengths, but include variety (example: longer runs, if you are a runner) (If you can’t do it, don’t Q it).
– Simple structure: Warm-up – routine/s – Cool down
– Plan for COT
– Use GoogleMaps to map out AO as needed.
– Carry a watch – stay on schedule – return to start (or have a PAX track time for you).
– You can carry your plan (it’s called a Weinke)
Disclaimer
– This is an F3 workout – I am not a professional
– Instructions are suggestions – modify based on your fitness/injury
– You are responsible if you choose to continue (assumption of risk)
Count
– Practice the count
– PAX – respond to the count – Q needs it to keep cadence – gauge PAX tiredness
Workout
– Start and end on time.
– Keep an eye on the 6 – “No man left behind”
– Let the Mustangs know where to stop and what to do while they wait for rest of PAX (Plank/Merkin/Squats/Crunches)
– Assign a “Ranger” (a PAX to keep Mustangs in check) a “Rover” (watch for 6)
– End with Count-a-rama; Name-a-rama; Share;
– Circle Of Trust (COT)
After
– Photograph for social media
– Document routine for BackBlast
Resources
– How to Count (straight from the F3 founders!): https://f3nation.com/2012/02/22/f3-tv-how-to-count/
– Exercises – https://f3nation.com/exercises/
– Idea 1 – search above for “Routine”
– Idea 2 – look though BackBlast (your’s and other AOs) – make a personal mix
– F3 lingo – https://f3nation.com/lexicon/
It’s not a contest to have the toughest workout – Work the PAX out, don’t hurt/destroy them – Make them want to return.
Prepare – Lead – Enjoy the experience.
– WallE