WARMUP: Some PAX Pre Rucked. The ME consisted of a double time ruck, then SSHs, Merkins, Squats, and Sun Gods

THE THANG: Q School with instruction and 0.0 PT – 11s and a mock Dora with cinder blocks (man makers, curls, overhead presses)

Opening: Planning your BD
– Start at flag in a school circle

* Plan the work, work the plan
* Write out your BD – notes in your phone or on a binky
* The Exicon and previous BackBlasts are great resources
* KISS – don’t over complicate the BD to the point you spend too much time explaining each movement.
* Plan 2 to 3 movements, more is better so you don’t finish too early – don’t cram 50lb of crap into a 10lb bag
* each movement should be 10 to 15 minutes long unless you have a crock pot Q planned with no specific end point
* Be strategic in the exercises and reps you plan for. Don’t have PAX attempt more reps than time allows; example – burpees in a Dora, don’t make the reps so high it takes too long to complete them
* Make sure you have a warm up plan, incorporate exercises that are in your BD movements and ensure they understand what the proper form is
* Incorporate the landscape and topography – like hills, steps, etc.
* Crock Pot BDs are a safe way to keep a BD moving and KISS
* Themes and games can be fun and entertaining ways to execute a BD. Just make sure they aren’t to complex or lacking in movement
* Make movements easy to remember – use acronyms like BOMBS
* Keep rep counts easy to understand, don’t use complicated math
* Keep them moving, don’t have too much down time or lack of movement
* Don’t allow the PAX to spread out too much
* Be purposeful in your movements, focus on certain muscle groups and add running in to allow muscles to recover between reps
* The best BDs allow PAX of all fitness levels to participate and get what they need/want out of it and allows for modifying without leaving men behind
* The night before – promote!! Use slack to promote your BD
* Post a Pre Blast
* if the PAX need to bring tools or coupons be sure to mention it the day before (headlamp, gloves, ruck sack, etc)
* Assign a coffee Q, music Q, etc., the day before (delegating these task to newer PAX is a great way for them to demonstrate their organizational skills)
* Be sure you’re comfortable reciting the F3 mission. You can call on PAX to recite the 5 core principles
* Incorporate a Q Source into the BD, or during the COT – it’s ok to add it in your notes on your binky; use LANGUAGE as an example Q Source to show how it’s important in our lives as men and in leading a BD
* Morning of the BD – plan to arrive early, especially if you need to setup props or coupons (to be early is to be on time, to be on time is to be late) – triple check your alarm clock
* Ensure the Flag is securely posted
* Assign someone to be the 6 Q
* Make sure props are setup and ready to go
* If you have music, ensure the speakers are good to go and music is cued up

Middle: How to Execute your BD
– Mosey down to the lower parking lot

* Start on time
* Make sure all PAX are ready and in a group. Assign someone to stay with the 6
* The start-ex and warmups
* Start with a light mosey, no more that a minute or two long and keep PAX together to allow for mumble chatter
* If you have a specific route for your BD movements in mind, incorporate it into the warmup mosey
* Get them in a circle to conduct the warmup exercises
* Be sure when doing the introduction to ask if there’s any FNGs
* Welcome the PAX to the AO and introduce yourself, then go through the disclaimer – explain what modifying really means
* Be sure to recite the mission statement and either go through the 5 core principles or call on PAX to recite them
* Once the intro is done, start your warmup exercises – in a clear voice you’ll announce the exercise, then starting position move, call out in cadence, then exercise to begin
* Be sure to count loudly and with varying tone or pitch
* Ensure PAX or keeping the right form
* 4 to 5 exercises are sufficient, incorporate specific exercises that will be part of your BD to ensure the movements/form are clearly understood by the PAX (Weed Pickers, Merkins, Squats, Man Makers, Curls, Over Head Press, Sun Gods)
* Explaining your Movements (11s with Merkins and squats)
* When going over the movements, be thorough but not long winded
* Use a binky if necessary
* Demonstrate the exercises if necessary
* Explain the count of reps (Kodiak, Rubicon, 4 Count, In Cadence, AMRAP, OYO)
* Be sure to ask if everyone understands before you start
* Executing your Movements
* If you’re doing a crock pot Q, like a long Dora, be sure PAX are keeping good form and are moving at a decent pace. Don’t allow PAX to skip reps or slack on pace. Encourage, but be firm
* Transitioning Between Movements – move to blocks near stairs
* If PAX finish a movement early, have them pick up the 6, plank for the 6, or assign the first PAX finished to lead others in Mary
* Once everyone has completed the first exercise, double check how much time you have left
* Keep the group together if you are moseying to another location – leave no man behind
* Using Coupons can be a good way to add physical exertion and push PAX (DORA as an example w/ coupons; 50 man makers, 100 blocks w/ curls and 150 overhead presses, other PAX farmer carries or rifle carries ruck down stairs to flag and back)
* Make sure the coupons and use of them are something any PAX can do
* Be sure to have enough on hand for all PAX
* If using multiple coupons in stations, be sure they are setup prior to the BD and spread out in an area providing enough room for the movements (like with logs)
* Be ready to adapt and modify as necessary
* If time is running out, cut reps or movements shorter
* If PAX are having difficulty keeping up, suggest modifying

Closing: How to Close Out Your BD

* Get back to the flag EARLY. Try not to take it up to the last second
* Be ready to call out Mary. Have some exercises in back pocket. You can also call out PAX to lead in an exercise (this is a great way to let newer PAX practice leading)
* End on time!!
* COT
* Count off and Name-o-Rama
* Record the name-o-Rama if needs be
* Q Source – Language
* Announcements
* Prayer requests
* Make sure to enter the count and back blast in Slack as soon as you can

MARY: None

ANNOUNCEMENTS: Kotter Week and Travis Manion

COT: Slum Lord, Mickey, Oxbows friend dealing with cancer.

Q Source: Language:

Effective groups have a unique Language
So, in order to recapture the concept, we redefined the word. Thus, the F3 Lexicon defines Accountability (note the capital “A”) as submission to standard through enforcement and consequence. To practice Accountability there must be a Standard (an objective measure of performance or behavior), Enforcement (an external force to apply the Standard) and Consequence (the result of the Enforcement of the Standard).

Thus, when the PAX use the word Accountability they mean the submission to Standard through Enforcement and Consequence; just as when we say PAX, we mean the members of F3Nation. These are just two examples from the Lexicon–there will be many more.

F3 is not alone in the employment of unique Language. Every Effective group has its own Language, whether it be the United States Army or the New England Patriots. The Army has field manuals that are full of its uniquely defined doctrinal principles and the Patriots have their playbook. Both perform the same essential function–to provide their leaders the linguistic tools they need to Effectively influence movement to Advantage within the group.

Like the Army and the Patriots, F3 is also an organization that seeks Advantage. To do that Effectively requires a unique Language, and for us that is the Lexicon.