A couple weeks back YHC got an email from Swampfox’s AOQ, asking if we could bring Q-101 to the pax. Since Swampfox use to be YHC’s home AO, the answer was a resounding yes. Scheduling issues pushed it back, but 10/22/15 was the agreed upon date.
A lot has happened between that discussion and this morning. Columbia went through historic flooding. Many of the Swampfox pax were directly effected by the flooding, and the majority of the rest have spent the last 2-3 weeks helping with the disaster relief efforts. Then we had a cold snap. Despite those challenges the decision was made to push forward with Q-101, and 6 pax showed up. Hopefully those present got a good-enough workout, while also gaining a little insight into the proper way to lead a F3 work out.
Here’s what happened:
Disclaimer
Introduction to Q-101
Before we got things rolling, YHC took some time to really talk about what Q-101 is and why we are doing it. Of the 6 present, 3 had led workouts in the past, 2 were fairly established pax that had never led a workout, and one was attending just his second F3 bootcamp. So, at least half the pax present needed to hear what Q-101 has to offer.
The Thang:
Fast Mosey through parking lot, past front of school, and Circle up at corner of access road and Clemson. COP I:
At this point we went over “How to call an Exercise” and “How to Count.” We also covered command voice, attention to detail, and engaging the pax.
Side Straddle Hops (SSH) x 25, In Cadence (IC) 4 CT
Squat Walkers x 20, IC 4 CT
Fast Mosey along access road, behind school, and circle up near the dumpsters. COP II:
Merkins x 15, IC 4 CT (stay in high plank)
Mountain Climbers x 25, IC 4 CT
Freedom Twists x 20, IC 4 CT
Continue fast mosey down access road, behind school, and circle up near the Tree of Life. COP III:
Squats x 20, 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.]
Big Boy Sit-ups x 20 OYO
Hold High Plank until all pax finish
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.).]
Recover
Mosey to the Football Field for some partner sets:
100 Partner Merkins (P1 does 10 Merkins, while P2 holds High Plank; flip-flop; rinse and repeat until group reaches 100)
Hold 6 Inches until all groups finish.
100 Partner Squats (P1 does 10 Squats, while P2 holds Air Chair; flip-flop; rinse and repeat until group reaches 100)
Hold Air Chair until all groups finish
Move the group to the top of Hamburger hill, due to swampy conditions on the field.
100 Partner Little Baby Crunches (LBCs) (P1 does 10 LBCs, while P2 holds 6 Inches; flip-flop; rinse and repeat until group reaches 100)
Hold 6 inches 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.]
Mosey to the Basketball Courts and Circle up for Dealer’s Choice:
The focus of this portion of the workout was about getting the “How to Call an Exercise” and “How to Count” right. YHC is learning that this is probably the most important part of Q-101, because it’s one thing to attend bootcamps and watch people Q, it’s a totally different thing to be thrust into the middle of the circle and have to call the exercise and the count. YHC submits that experience gives a Q-to-be something to draw on and learn from when they have their VQ. Overall the pax did well, especially the 3 that had never led a workout.
Nelly – 15 Merkins IC
Stent – 15 Giggling Nibblers IC (each side) #crowdpleaser
Mulch – 35 Stationary Lunges IC
Boss Lady – 15 Bicycle Crunches (aka Freddy Mercurys) IC
Second Hand – 20 Imperial Walkers IC
The pax were reminded that we should always be getting better each time we lead, just like everything we put our time and effort to in life. “If you aren’t getting better, you’re getting worse.” Relayed the story Dredd tells in Freed 2 Lead about Drill Sergeant school, and then owned up to mistakes YHC made while Q-ing today. If you start to fall, dive.
COT
Count-O-Rama
Name-O-Rama
BOM – Nelly
Devo – Mulch. Don’t be satisfied with salvation. Instead continue to grow in Christ, with the goal of sanctification. Be the blossom not the blade. Powerful stuff to ponder.
Moleskin:
This was YHC’s fourth 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. Since Swampfox was YHC’s home AO for about 6 months … a year and a half ago, YHC knows that the majority of the regular pax are well seasoned, but we can all use a little refresher from time to time.
Sure hope to get to lead the Swampfox men again in the future…promise to make it a #ParadeOfHorribles.
Announcements:
– MudRun this weekend. To late to sign up, but we could still use volunteers, and that way you could still hang out. Reach out to Myrtle or Heist.
– P200 teams are still being formed. 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 notch and do something crazy like an ultra team #choosetheharderthing. Beacon is the F3 Columbia Event Q. Check out the Pre-Blast HERE
-We have three LEAPs coming up on November 7, 2015. Hit up Chaser on Twitter at @F3Chaser if you want in the #ClownCar or if you know someone in the target cities that needs F3.
Other Stuff
That’s all…for now