Embedded Files
In order for the Comz Q and Weasel Shaker to do their part efficiently, it has to be in a certain format. Copy the text below into the Band event. The two sections below are effectively the same. The first one has explanations of what everything is - replace all the content in the angle brackets. The 2nd option is a blank template that can be directly pasted into Band and added to.
Template with Instructions
Template with Instructions
------Create a comment------
<Intro including missing, principles, disclaimer, and credo>
Warm-o-rama <warm-up exercises>
The Thang: <beatdown details, including counts, on your own or in cadence>
<any details observed including weather>
Count-o-rama
Name-o-rama
Announcements
Words of wisdom: <the words, if a quote then include who said it>
Prayer Requests / Special Intentions / Praises: <list any prayers, special intentions, or praises>
Picture
Coffee: <If anyone brought coffee, or was it at a specific coffee shop>
-----Create a separate comment------
PAX Total: <include the total number of PAX who attended including the Q>
<list the names of everyone: include yourself (the Q) in the list, no need to annotate Q next to your name. Add identifier's next to 2.0's (2.0), downrange visitors (DR) with their F3 region and state if out of state, friendly new guys (FNG) with the name of who EH'd them. If someone isn't pictured but attended please note this.
Template without Instructions
Template without Instructions
Welcome to F3!
F3 stands for
Fitness
Fellowship
Faith
Our mission is 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
Peer led in a rotating fashion
End in a circle of trust
Disclaimer: I am not a professional so be mindful of your own situation and modify as necessary to prevent injury but not to prevent growth. I have my cell phone in case of an emergency.
Finally our credo is to leave no man behind but leave no man where you found him.
Warm-o-rama:
The Thang:
Count-o-rama
Name-o-rama
Announcements
Words of wisdom:
Prayer Requests / Special Intentions / Praises:
Picture
Coffee:
Example
Example
Welcome to F3!
F3 stands for
Fitness
Fellowship
Faith
Our mission is 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
Peer led in a rotating fashion
End in a circle of trust
Disclaimer: I am not a professional so be mindful of your own situation and modify as necessary to prevent injury but not to prevent growth. I have my cell phone in case of an emergency.
Finally our credo is to leave no man behind but leave no man where you found him.
Warm-o-rama:
Arm stretch each arm
Deep squat into hamstring stretch
Calf stretch
Quad stretch
The Thang:
Forward arm circles 10 IC
Reverse arm circles 10 IC
Overhead seal claps 10 IC
Forward seal claps 10 IC
Mosey to field
The Thang:
Frisbee Toss with exercises
- everyone starts with Bonnie Blair's continuing to do them until the first person does 20, this person throws the disc to the other team who will then pull off a surprise exercise and that side will do that exercise until someone reaches 20 and throws the disc to the other side.
- this is done until all the exercises have been done
- focus on form instead of speed
Ultimate Frisbee
- the goal is to get the Frisbee to a teammate in the end zone scoring your team a point
- the player who has the disc must stop before throwing to a teammate
- this person has 10 seconds to do so or they give possession to the opposing team
- this is a non-contact sport so give the thrower enough room to throw. No knocking the disc from a players hand.
I think the score was 6-3, @Bassmaster @Kirby @Tacklebox @early bird were the victors.
Cool down stretches
@Malware led us in a series of lower back stretches, thank you
Deep squat stretch
Hamstring stretch
Tricep stretch
Count-o-rama
Name-o-rama
Announcements
Words of Wisdom:
“Just Do It" - Nike
Prayer Requests / Special Intentions / Praises
Picture
Coffee: La Bou Bakery & Cafe, join in for Q-source
Google Sites
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