• When: 11/12/15
  • QIC: Hee-Haw
  • The PAX: Paper Boy, Promo, Costanza, OC, Clam Digger, Jenny, Beads, Betamax, Traitor, Insanity, Robber


Q-101 at Thunder #Cobains

Nobody’s perfect, and even YHC forgets things sometimes, so I start this back blast off with an apology to the 12 men of Thunder that showed up last Tuesday for Q-101 for the delay in getting it posted.

YHC believes in Q-101 and believes that it is important, especially for newer pax that have never led a workout or only led a few, but it is also important for the experienced pax as a reminder of the proper way to Lead.

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 12 present, 2 had never led a workout before, the rest were well seasoned pax, which made for an interesting dynamic.

The Thang:

Fast Mosey around the track, to small field between the School and Woodrow St. 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
Rolling Plank 5 IC to the right, 5 IC to the left

(explanation: Start in High Plank, R arm up = 1, Reverse Plank = 2, Left Arm up = 3, High Plank = 4 of the cadence for one rep.)

[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 20 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 Square Planters 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. If you’ve been reading the Q-101 back blasts, you’ll notice YHC always includes some form of partner work in the workout, and YHC would encourage all Q’s to try and work in some partner stuff into their Q’s.

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.]

Mosey to the Big Field and line up facing the cones that have been set out, 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 2 that had never led a workout.

There were about 5 pax that called exercises, but YHC honestly cannot recall exactly what was called. However, YHC will not soon forget Promo’s Boat-Canoe sequence IC #IsItOverYet ?

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.

Mosey over to COT.

Count-O-Rama
Name-O-Rama

BOM – Hee-Haw

Moleskin:

Q-101 is making the rounds, and YHC submits it is working. Getting the chance to bring this program to Thunder was a treat, even though the turn out was a bit lower than their normal attendance. Looks like several Thunder pax were out leading other AO’s, but also looks like a bunch of them fartsacked. Tclaps to Paper Boy 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.

-F3’s 5 year anniversary is going to be celebrated in Charlotte on March 5, 2016. Mark your calendar. Event is M friendly, and should be huge. Don’t miss it.

-F3 Columbia’s Christmas Party is December 15, 2015 at King’s Grant. Get with Boris for the details.

Other Stuff

That’s all…for now

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