Q-school Battlefield –
Started with Circle of Trust Q school Lesson below.
Warmup: Led by 5 different PAX, Cadence work using SPMICE.
Workout
Back to School Beatdown – Tabata Timer 45 Seconds on 15 Seconds Rest
American Hammers
Merkins
Mountain Climbers
Side Straddle Hops
Lunges
Peter Parkers
LBCs
Squats
Burpees
Repeat x3 (x5 if time allows)
PAX –
Wipers
Crawdad
Arcy
Lyman
Huckleberry
Footloose
Djibouti
Snowball
Gulliver
Jersey
Shepherds Pie
Viper
Purdy
Flat Stanley
Battlebus
Norm – Q
Lesson From LDP3 FTL13 – C.O.T.
In our F3 Black Swamp region, we implement the following components into the COT, or Circle of Trust:
Circle
All PAX form a circle around the Q usually next to the shovel flag
Counterama
A count of the total PAX for the purposes of tracking growth and to identify the "6"
Namerama
Each PAX shares the following:
1) Hospital Name,
2) Age, and
3) F3 name (or FNG for Friendly New Guys)
The 6
The 6th PAX from the Counterama enters the middle of the COT and shares the following:
1) Who EH'ed him,
2) How he got his name, and
3) Why he showed up, or continues showing up to workouts
Announcements
A brief plug for an upcoming event
LDP3
A 1-2 minute lesson about F3, an inspirational quote, marriage guidance or life challenge
The Shout Out
A short prayer, typically formed in a Ball of Man formation, to close out the COT.
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