The second running of Q-101 occurred at The Spur this morning, and 6 men joined YHC to get better. Q-101 is a crash course on how to lead a F3 workout. It is instructional, but it is also a workout. It went a little something like this:
Disclaimer, and a refresher on the importance of the 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 going it. We went over “How to call an Exercise” and “How to Count.” We also covered command voice, attention to detail, and engaging the pax.
The Thang:
One lap around the Big Field, circle up for COP near the Pull-Up bars:
[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
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.]
Gasser to across the length of the Big Field, then hold 6 inches until the last guy finishes.
25 Flutter Kicks IC
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
Plank Sequence
High Plank
Starfish Left
Starfish Right
High Plank
Low Plank
Extended Low Plank
High Plank
Recover
[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.).]
Sprint to other side of the Big Field 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 back to the Pull-Up bars, and line up for…
The BEAST:
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.
Merkins
Squats
Burpees (#crowdpleaser)
[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
Den Mother – Imperial Walkers
Tin Tin – SSH
Big Worm – Little Arm Circles
Oliver – Windmills
Scarlett – Squats
Chose the guys who had never led a workout before, yet they took the reigns and demonstrated the right way to do it.
COT
Count-O-Rama
Name-O-Rama
[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
Moleskin:
This was the second 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. YHC readily admits that Q-101 fits better into a 1 hour, Saturday workout than it does a 45 minute, mid-week workout, but we will continue to tweak it and make revisions. Already got three more of these scheduled for this month, and one for next month, so looks like there was a need/want for this. Be on the lookout for Q-101 headed your way soon.
Strong 2nd F experience at Coffeteria afterwards. Great group of men at the Spur. If you haven’t been there yet, make it a point to support this AO.
Announcements:
– Q-101 is coming to the #SawMill on Tuesday 9/22/2015 and #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
Other Stuff
That’s all…for now