Q: Maestro
PAX: OneHit, CurveBall, BlueBird, Maestro, Gaylord, Mr. Fixit, T-Swizzle
FNGs: None
COUNT: 7
INTRODUCTION: i hope it was informative as I tried to rattle off as much as I could about your first q. Some notes to help prepare are below:
Arrive early 5-10 minutes so that you can welcome everyone. Make sure you got that watch on….
Watch who’s there.. have you got a new guy!
Have you got some one that’s a little slower?
Be mindful
Welcome everyone by giving you f3 name
“Welcome to F3 I’m maestro I’ll be the Q.”
5 core principles
What’s the mission:
What’s the credo:
Disclaimer should have these 3 elements:
1. you are not a professional
2. These exercise are only suggestions And Modify as you need to
3. You, F3 and the area your at is not responsible.
Warm o Rama
Expect guys to do stretches before this as a time to get loose…. Warm o Rama is just that a time to get warmed up
Think about your workout if your chest heavy concentrate that on your warmo Rama
How to start an exercise
Be loud
Be confident
If you mess up… it really doesn’t matter one bit. keep going.
With the in-cadence it’s always one motion per movement. Practice at home if you need to.
Next exercise is the bear hug
Starting position move
In cadence
Exercise
WARMUP: bear hugs, imperial walkers big arm circles, and Curve ball led us in some hill billies
THE THANG: the Dora 123 is alway a good routine if your stuck and creativity sometimes gets in the way if your new to it so just keeep it simple. Everyone will still get a fantastic workout as long as you keep moving
Got 400 meters in to start with then right into Dora 1-2-3
Mike Tyson’s 100
Gas pump 200
Imperial walkers 300
Then a Dora 1-2
100 merkins
200 LBC’s
Headed back to get a full Mary
MARY: Rapid Fire… every pax got to lead a Mary workout in rapid succession
Freddie mercuries
Box cutter
Dying Cockroach
LBC
Flutter kicks
Gas pumps
There was one more…..
ANNOUNCEMENTS: uh huh
COT – 6TH MAN: Curveball was the 6th man. Expressed his gratitude and told us about his family
PRAYER REQUESTS AND PRAISES:
Gayloed ask for test for his M and babies on the way. Fixit shared about struggles with his daughters and figuring out the best way to be there for them