The Commons (Levis Commons) – Mike “Gold Star” Niese

PREBLAST for 10.7.25 – The Commons – Q-School Safety Town

What is F3? – Fitness Fellowship & Faith

Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you found him.

Q-School – Tuesday’s emphasis centered on Safety & Awareness
>We challenge each other, without leaving anyone behind, picking up 6
>Why we count off at the beginning
>Be aware of the environment and Pax abilities
>Always have way to modify if needed
>Q Demos for safe exercise and modification methods

Warmup
Potato Pickers – in cadence
Willie Mays Hayes – in cadence
Windmills – in cadence

Beatdown = FLORA 1-2-3 (partner up)
>Dora's lazy, mean stepsister. All pax partner up, and grab a coupon.
>Partners run a long Negoya lap after each set.

100 Merkins
>P1 – 10 block derkins
>P2 – hold plank w feet on block
>Flapjack, run at end

200 LBCs
>P1 – 20 LBCs w block on chest
>P2 – hold legs 6” off ground w block extended above chest
>Flapjack, run at end

300 Goblet Squats
>P1 – 25 goblet squats
>P2 – lowers to bottom of goblet squat and holds
>Flapjack, run at end

Pick up the 6 when done

COT Special Mentions about Safety
>Why we give our names in COT
>Please fill out Emergency Contact form
>Mumblechat Calendar, New Useful Link, click on form link
>Also in Useful Link: Stats Lookup, Q Schedules, and DR form
>Q Starter Kit for another source for wealth of info

COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture