12 men showed up this morning at Sandlot and were greeted by a guest Q that was planning on using them as guinea pigs for a new Q-101 program. Hopefully they still got the workout they came for, and, as a bonus, a healthy dose of instruction on how to lead a workout and what it means to be the Q. It went a little something like this:
Introduction to Q-101
Disclaimer, and a refresher on the importance of the Disclaimer
Mosey to “new” parking lot for COP:
[During this Mosey the pax were reminded that the Q’s job is to have a plan that all the pax can do, and to keep the pax together.]
Side Straddle Hops (SSH) x 20, In Cadence (IC) 4 CT
Imperial Walkers x 20, IC 4 CT
Merkins x 15, IC 4 CT
Mountain Climbers x 25, IC 4 CT
Squats x 20, IC 4 CT
Freedom Twists x 20, IC 4 CT
Flutter Kicks x 25, IC 4 CT
[During this COP the pax were reminded on the importance of Cadence. That Cadence has to match the movement, and that each exercise has its own Cadence.]
Mosey to field between Tennis Courts and building:
Big Boy Sit-ups x 20 On Your Own (OYO)
Hold High Plank until all pax finish
Extended Low Plank
Burpees x 10 OYO
Hold High Plank until all pax finish
[During this section the pax were reminded that some exercises do not work well when called in cadence, so do not be afraid to call a set number of reps to be performed OYO. If you do though, you need to have communicated a plan for what the faster guys should do while waiting on the six (i.e. hold High Plank, etc.).]
Mosey to Playground for some Partner Sets:
100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
Hold High Plank until all groups finish.
100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group)
Hold 6 inches until all groups finish
100 Squats (P1 does 10 while P2 holds air chair; 100 total for group)
Hold Air Chair until all groups finish
[During this section we focused on the importance of clear instructions. You may have a great idea, but you have to be able to clearly communicate that to the pax if you want them to do it. Also, the pax were reminded on the importance of holding each other accountable, while also encouraging each other. Some great examples as each partner pushed each other to get through these reps, while still using great form.]
Mosey to the Lacrosse (?) Field:
4 Cones. Start at first cone, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish.
[The plan was to do the entire BEAST, which is 6 exercises, performing 6 reps at 6 stops. However, due to time constraints, the plan had to be altered and we only got through 3 called exercises. This situation gave a great opportunity to remind the pax that, as the Q, you have to make decisions about time management. You cannot be afraid to change your plan if it isn’t fitting the time allotted for the workout.]
Rally at COT and Circle up for Dealer’s Choice
Aquaman – Little Arm Circles
Ham – Imperial Walkers
SDR – Squats
Only had time to get through three rounds, but chose guys who had never led a workout before. Explained “How to Call an Exercise” and “How to Count.” Then the dealers took the reigns and demonstrated the right way to do it.
[Duties of the Q to record the Count, the Names, and do Backblast. Also went over the need to make sure FNGs are included, and we get their contact information, which are all duties of the Q.]
BOM – Hee-Haw
This was the first stab at a new “mini” Q-school that we are calling Q-101. The idea is to have an instructional workout that fits into a regularly scheduled time, and provides the pax with guidance on how to properly Q a workout. Thanks to Senator and Hot Tub for letting YHC lead today and test out this new idea on the Sandlot pax. There are some kinks to workout, but looks like this idea might catch on and might be beneficial to all pax. So, be on the lookout for a Q-101 at your AO soon.
Also, YHC has to say that Sandlot has a great thing going. The 2nd F is fantastic in that group. Way to push and encourage each other.
– Q-101 is coming to the #TheSpur on Saturday 9/19/2015…be there
– #Blitz launches 9/29. 5:45-6:15 at Memorial Stadium in Rosewood. EH your Rosewood friends. Cornstache is AOQ.
– MudRun sign ups continue. Sign up now, form your team later. Just sign up. You can do it HERE
– P200 prices increase at the end of the month. The P200 is a great opportunity for those who would like to be a part of a relay team. It’s also a great opportunity for relay veterans to ramp it up a knotch and do something crazy like an ultra team #choosetheharderthing.
That’s all…for now