Q101 Refresh and 3 Man Block and Brick Relays

10 pax posted at Turning Point this morning for some Q101 review and some 3 man relays with blocks and bricks. Here is what went down:

Conditions: Cloudy – 53°, Winds E 9.4 mph, 75% Humidity, felt like 52°

Disclaimer / Prayer 

Mozey up the parking lot Row Circle up

• SSH x 10 IC 
  • Q101 Review – Calling Exercises
    • “Next Exercise is…” Informs the Pax of the exercise
    • “Starting Position – Move!” Gives pax the time to think and get into position
    • “In Cadence – Exercise!” Pax know when to begin, changing Cadence signals last rep
    • “Recover” – Means on your feet, prepare for next exercise or instruction

Mozey down the drive to the staff lot

• IW x 10 IC

Mozey to the back lot, Circle up

• LBAC Forward/Back’erds x 10 IC

Mozey through the portable and down the ramp to the basketball court, Circle up

• TTT x 10 IC
• Slow Mo Merkins x 10 IC
• Slow Mo Squats x 10 IC
• Mt Climbers x 10 IC

 

• More Q101 Items:
  • If you can’t do it, don’t Q it.
    • Not a good look from the Q when he still calling the cadence for an exercise he isn’t doing.
  • Make your movement match your count rhythm

THE THANG:

Count 1-2-3, 1s lunch to your Left, 3s look to your right. 2s reach out to both sides. That’s your group
Mozey to block pile – 1s Grab a block, 2s Grab bricks, 3s look pretty
Mozey to the side of the track down near steps

P1 with Block will start on the near side
P2 with Bricks with start on the far side
P3 will start as the runner
Approximately 5 minutes each (turned out to be more like 4…)

	Blocks	Bricks
Set 1	Lunges	Booo! Squats
Set 2	Block Swings	Lat Raises
Set 3	Bent Over Rows	T Plank Merks with Bricks
Set 4	BBSU with Block	Russian Twists with Bricks
Set 5	Blockees	Napalms

Return the blocks and bricks to the brick pile

Mozey back to SF

COT/CountaRama/NameArama

Moleskin:

• More comments from Q101:
  • Roles helpful to the Q:
    • Time Keeper – Keep an eye on the time if the Q doesn’t wear a watch
    • Sweeper – ask an experienced to keep an eye on the Six and Sweep to keep encouragement high, especially in workouts with an FNG.
  • First Time Qs, or Considering
    • If 45 minutes it too much to manage, consider a Co-Q, lead a small portion for the first time
    • Dealers Choice in a circle (Mary is a prime example) to give Pax the opportunity to call 1 exercise at a time
  • Iron Sharpens Iron – Don’t be afraid of Critique from a Pax you trust.  Ask “How was my Q? What went well? What can I improve on for next time?”

Announcements

• 4/6 – GlowWorm Running CRB, Raising Money
• Q Sheet open for Qs
• 4/29 – F3LexSC Gauntlet, 2 weeks of AMRAPs
  • 4/30 – TurningPoint hosting Kamikaze

Prayers

• None Shared today, But Prayed for Unspoken and the needs of those not present

Devo: Proof of the Resurrection

“I know the resurrection is a fact, and Watergate proved it to me. Because 12 men testified that they had seen Jesus raised from the dead. Then they proclaimed that truth for 40 years, never once denying it.  Every one of them was beaten, tortured, stoned and put in prison. They would not have endured it if it weren’t true.  Watergate embroiled 12 of the most powerful men in the world and they couldn’t keep a lie for 3 weeks.  You’re telling me 12 Apostles could keep a lie for 40 years? Absolutely Impossible.”

– Charles (Chuck) Colson, Former Special Counsel to Richard Nixon.

Something to think about.