15 men gathered in the gloom for the third installment of Q-101. Here’s what happened:
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 going it. This being the Third installment, YHC submits this portion is getting more efficient. Hope the pax agree. Specifically, we went over “How to call an Exercise” and “How to Count.” We also covered command voice, attention to detail, and engaging the pax.
One lap around the Building, circle up behind the Tennis Courts 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 25, 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
Freedom Twists x 20, IC 4 CT
Squats 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. Also had to interject a few “demonstrations,” which is also part of the Q’s job.]
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.).]
Mosey to Tennis Courts for some partner sets:
100 Merkins (P1 does Merkins, while P2 sprints to far baseline and back; flip-flop; rinse and repeat until group reaches 100)
Hold High Plank until all groups finish.
100 Little Baby Crunches (LBCs) (P1 does LBCs, while P2 sprints to far baseline and back; flip-flop; rinse and repeat until group reaches 100)
Hold 6 inches until all groups finish
100 Squats (P1 does Squats, while P2 sprints to far baseline and back; flip-flop; rinse and repeat until group reaches 100)
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.]
Mosey to the Big Field, and line up for…
4 Cones, each 20 yards apart in a line. 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:
We had 8 pax that had never led a workout. YHC cannot recall specifically who led what, but that’s okay, because the focus of this portion of the workout was about getting the “How to Call an Exercise” and “How to Count” right. They did well, especially for having never lead a workout.
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.”
BOM – Hot Tub
This was the third 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. Be on the lookout for Q-101 headed your way soon.
First time for YHC at the Sawmill, but big things are happening in Blythewood. #tClaps to Reefer, Hot Tub, and the rest of the pax for their effort and leadership.
– Q-101 is coming to #Score on Thursday 9/24/2015…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. Beacon is the F3 Columbia Event Q. Check out the Pre-Blast HERE
That’s all…for now