Sauer Patch

Sauerpatch A.O.

PAX: 2005, Bert, Dr. Freud, Editor, Heisenberg, HHH, Pheidippides, The Mick, Trader Joe
Q: PacRat

10 PAX started the workout, and 5 couples emerged. And by couples, I mean Battle Buddies. Weather was about 32 degrees, so post-warmup, only a thermo and a long sleeve Tee was needed.

In previous Q Schools, I’ve told new PAX that theme-based workouts write themselves once you understand the theme. For the life of me, I couldn’t figure out how to incorporate Valentine’s Day with something other than sets of 2 and 14 reps. Then it hit me – Leftover Valentine’s Day cards were on the counter. That was all the inspiration that I needed.

0700

WarmUp

Arms Up, Small circles forward OYO:

F3 Mission Statement: To Plant, Grow, and Serve small workout groups for men for the invigoration of male community leadership

F3 5-core principles:
a. Open to All Men
b. Held Outdoor, Rain or Shine
c. Free of Charge
d. Led in a Rotating Fashion
e: Ends in a Circle of Trust

F3 Credo: Leave No Man Behind, but Leave No Man Where You Find Him

Recover.

Arm WarmUp Complex:
10 Small Arm Circles Forward x10 IC
10 Small Arm Circles Reverse x10 IC
10 Skull Claps x10 IC
10 Seal Claps x10 IC
10 MNCs x10 IC
Hold for a count of 10
Recover

Bean Pickers (RESPECT pace) x10 IC
SSH x30
Hillbillies x10 IC
IST x10 IC
Perfect Merkins x10
Perfect Squats FTH x10
Mike Tyson Merkins x10 IC
Toy Soldiers x10 IC
Shuffle Merkins x5 8-count
Willie Maze Hayes x10 8-count
10 Merkins OYO

Lake Lap – Gazelles run heading East around the lake, Clydesdales head West. When Gazelles meet up with Clydesdales, everyone heads back to the start point

TheThang

PAX to grab a Valentine’s Day card and place it in their pocket. I paired off w/Editor, and Pheidippides paired off with 2005. The remainder of the PAX to pair off on their own accord. Grab a coupon per PAX, head toward the Playground

Couples Only

The following exercises are performed as a couple. Or a team if you’re squeamish.

The Mick and I worked out a sweet playlist. We both opened up our Spoitify accounts and pulled all the romantic songs we could think of. I paired the iPhone with the Bluetooth speaker, let the jams rip, and we went right to work. The playlist was on random, but you bet your sweet dupa we started with Barry White. It’s my job to get my men ready for tonight, and no singer does that like the man BW himself

1. Partner Wheelbarrow – Wheelbarrow as far as you can, but no further than 1/2 way. The PAX that is the wheelbarrow can call for a sub at anytime. Sub as often as you need
2. Back to Back Coupon Twists – Set up B2B with your Valentine. Hand the coupon off to the right. PAX to perform 10 full rotations. Switch to the opposite side and complete the final set of 10
3. 6-cound Booya Merkins – Fist Bump L then R, then a Merkin. Set complete when both PAX perform 10 merkins
4. Pull/Chins – head over to the playground. PAX to perform AMRAP pull/Aussies until BW finished and Air Supply finished. PAX to either help with assisted, swap out sets, whatev. You call it.
5. Buddy Burpee Jump – PAX1 to set up in plank. PAX2 to jump (or step) over PAX1 and pefrom a burpee. At the bottom, hold plank. PAX2 to now perform the burpee/jump and repeato ’til you hit your destination. Then return. In total, each PAX nailed 20-26 burpees
6. Partner Perfect Squat FTH – PAX to line up across from their Valentine’s, both PAX set up in the hole. PAX1 performs a perfect, 4-count squat FTH, then stays in low squat. PAX2 to mirror that. Repeato until both PAX complete 10 Perfect Squats FTH
7. Partner Shuffle Merkins – PAX to hold front leaning rest. PAX1 to perform an 8-count Shuffle Merkin, then stay in plank. PAX2 to perform an 8-count Shuffle Merkin and stay in plank. Repeato until both PAX perform 5 Shuffle Merkins

DORA

Well wouldn’t ya know. Almost out of time. I had a ton more for us, but we only got through 1 round of DORA coupon press / run to the far sign. We performed approx 4 sets per PAX. My warning alarm went off, so we finished up our last set and had to call it good

Exchanging of Valentine’s Day Cards

PAX reached into their pockets and puled their Valentines Day card out. One PAX hands his Valentine’s Day card to a PAX, and that PAX exchanges cards. Once all Valentine’s Day cards are exchanged, PAX open their cards to read their Valentine message! Message was:

a. 20 Burpees
b. 20 Coupon CPRs
c. 20 Coupon Thrusters
d. 20 Merkins

PAX performed the set of exercise. Once all in, Flip and perform the set the set your Valentine just completed. Once all in, help PAX still working through burpees, and recover. Mosey back to the start point for…

Mary

0700-0756 was for Accelerating our Fitness. 0756-0800 was reserved for Valentine’s Day training. It’s a big night (or small night, depending on the PAX haha ), so let’s get ready to CELEBRATE!

Pickle Pounders (RESPECT pace) x15 IC

Alabama Prom Dates (RESPECT pace) x15 IC

Hold Plank ’till the clock runs out

0800

Moleskin

It was a little fruity but a ton of fun. Hope everyone had a gay ol’ time this morning (you know, in a Fred Flinstone kinda way). The partner work and VD cards made it special

At Coffeeteria, we started Q Source. For the uninitiated, Q Source is Dredd’s manual for F3 Leadership development. It was written based on principles he learned/discovered during his time in the Army Special Forces. There are 4 Quadrants in Q Source:

Q1 – Get Right
Q2 – Live Right
Q3 – Lead Right
Q4 – Leave Right

Those 4 Quadrants are underpinned by the 5 Foundational Pillars:

F1. Disruption (Leadership definition)
F2. Language
F3. Group
F4. LDP (Leadership Development)
F5. Preparedness

We started today at F1 Disruption. We went through what the essence of Leadership is. Even though the principles of QSource are formed in such a way for the PAX to consume, they universally apply. Below is an outline of my notes:

F3 Nation: Fitness, Fellowship, Faith

F1. Disruption (leadership)

I. WHAT it is

1. Leadership influence movement to Advantage
2. A leader influences people to do things they would not have done otherwise
   A. Default is Status Quo

II. HOW it works

1. A leader identifies a place that is more advantageous, and articulates it to his followers
2. A leader persuades his followers to follow him to that place
3. A leader must describe it to them first, as people only follow if they believe the leader knows where he is going

III. WHAT it does

1. Because it causes movement, leadership causes Disruption that leads to Movement
2. Leadership naturally make people uncomfortable until they believe they are being led to a place of Advantage

IV. WHY it works

1. A great leader’s ability is built on love
2. Effective leadership requires effort, dedication, commitment, and love
3. Leader can be effective when it is his sincere desire to see his followers obtain Advantage

V. Questions

1. What is the difference between Leadership and Management?
   A. Managers do not cause disruption by initiating movement
   B. Managers are not driven primarily by Love and the sincere desire to see his followers obtain Advantage
   C. A Manager directs based on delegated authority or position. Following management is typically not voluntary
2. How does a leader convey to his followers that he knows where he is going?
3. What examples do you have in your own life where you recognized you were in a state of disruption when you were being led to a place of Advantage?
   A. What things influenced you to overcome inertia and follow?

Well Fellas, it’s been fun. Gotta try out those honed skills pretty soon here. HHH said he and Kelly were going to try something new today. He sounded pretty excited. Get back to us bud and let us know how it went. Or let us know if you got smacked in the face for even suggesting x-)

73’s and Love.
PacRat

KD9GNS