7 Pax posted despite the cold windy weather to get learnt up with Q101 at The Arena. The students were eager to learn and even kept the mumblechatter to a minimum while class was in session. YHC enjoys teaching Q101 because not only does it give YHC a chance to pass on lessons learned and give great advice but to learn from the Pax as well.
The Weather: low 40s with a brisk wind
The Thang:
Before we started YHC covered (the 1-minute warning, calling for new guys, disclaimer, pre-workout prayer, assigning a sweep)
Mosey around to the field
COP – All IC
Side Straddle Hop x 20
Thru the Tunnel x 20
Imperial Walker x 30
Windmill x 20
Little baby arm circles forward and reverse x 15
Merkin x 10 on YHC
Covered (calling an exercise, counting in cadence, observing the Pax, demonstrating proper form, varying cadence to match the movement, command voice, It’s not about you, If you can’t do it don’t Q it, overcoming mumblechatter)
Mosey around the back of the school where the wind would be blocked
Bulgarian ball buster x 15 each leg
Morning wood x 10 each side
Kurdish kickstand x 15 each leg
Covered (Creativity, calling exercises on your own (OYO), string of pearls)
Mosey to the side of the school
Ranger Ladder
5 burpees at the start
Run to the first set of windows
10 merkins
back to start
5 burpees
Run to first window 10 Merkins
Run to second set 10 Squats
Back to first set 10 Merkins
Back to start 5 burpees
continue this pattern down all of the sets of windows
Covered (Circuit workouts, watching out for the 6, managing varying abilities, No man left behind, why Ranger workouts suck)
Mosey around to the other side of the school for a pop quiz dealer’s choice style
This is where the Pax got to show what they have learned by calling an exercise in cadence properly with the other Pax giving feedback. Some of the exercises called were:
Flutter kicks, LBCs, Hello Dollies, Heel Touches, Monkey Humpers, Side Straddle Hops, WWI sit ups
There were more but that’s all YHC can remember
COT
BOM
Covered ( count-o-rama, name-o-rama, backblasts, #F3counts tweet, COT, prayer requests, announcements, BOM, devo, planning workouts, keeping track of time, leaning on AOQ for help)