Q-101 has slowly made its way around the AO’s here in the Midlands, and YHC finally got the opportunity to bring this refresher course home to the Woodshed. Have to say this particular running of Q-101 was particularly meaningful to YHC as co-founder and former AOQ for the Woodshed.
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 17 present, 3 had never led a workout before, and many of the other pax had only led a handful of times.
The Thang:
Fast Mosey through parking lot, to field between the School and Playground. Circle Up:
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 (demonstration)
Merkins x 15, IC 4 CT
Mountain Climbers x 25, IC 4 CT
Freedom Twists 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 6 inches 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 Big Field for some partner sets:
In YHC’s humble opinion, one of the main reasons F3 works is it breeds Accountability and Encouragement, and that is exactly what these partner sets are designed to do.
100 Partner Merkins (P1 does 10 Merkins, while P2 holds High Plank; flip-flop; rinse and repeat until group reaches 100)
Hold High Plank 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
100 Partner Little Baby Crunches (LBCs) (P1 does 10 LBCs, while P2 holds 6 Inches; flip-flop; rinse and repeat until group reaches 100, but do not let your heels touch the ground)
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.]
Stay where you are, but line up and face the flags that have been planted, time for The Beast:
The Beast is supposed to be 6 rounds, with each round consisting of a different exercise. The pax then sprint between 6 stations, and perform 6 reps of the called exercise for the Round at each station. Due to time constraints, we only did three rounds.
Round 1: Merkins
Round 2: Squats
Round 3: Burpees (#crowdpleaser)
[Portions of a workout like the Beast, allow the Q to test each man, regardless of fitness level. The Round is done as fast as possible, with everyone holding high plank when they finish. This allows your Sugar Rays to fly through it, and your Clydesdales to work at their own pace. The key to this type of call is to give clear and concise instructions. Have a plan and communicate it well, and the pax will be smoked at the end.]
Circle back 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 has learned that this IS 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.
There were about 8 pax that called exercises, but YHC honestly cannot recall exactly what was called. Here is the best of YHC’s recollection:
Pondo: 8 Merkins IC
Land Shark: 10 Imperial Walkers IC
Banjo: 10 In and Out Leg Lifts IC
Flip Shade: 10 Squats 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.
Jail Break to COT.
Count-O-Rama
Name-O-Rama
BOM – Hee-Haw
Devo – Hee-Haw. Proverbs 27:17 #ISI
Moleskin:
Q-101 is making the rounds, and YHC submits it is working. Getting the chance to bring this program home was a treat. Tclaps to Pondo for letting YHC come and lead.
Announcements:
– 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. Race is capped at 115 teams, and at last count there were 75 teams already signed up. Also, price goes up at the end of the month.
-Special Woodshed / Legion Convergence on 11/10 in honor of Veteran’s day. Wear your F3 swag and come prepared to work. We will be buzzing the VA. #LookSharpShowSomeRespect.
Other Stuff
That’s all…for now