It was my honor and privilege to share some QSchool lessons learned with 6 of my brothers this morning. Please bookmark this backblast as you prepare your first Q. Many of us are here to assist as you plan and would love to support you at your first Q.

Pre-Workout

• Design your workout in advance. Ask for advice/feedback from the AO or other more experienced Qs. Go the week before to see how the site was used for a previous workout. If you can’t put your eyes on it, use Google Maps and www.onthegomap.com. Failing to plan is planning to fail.
• Design too much rather than too little. It is easy to cut on the fly but harder to improvise and create when fatigued.
• Think of what muscle groups each exercise uses and understand how each exercise will affect the next. Don’t smoke just one body part. Mix it up – chest, abs, legs, cardio, repeat.
• Design transitions – think of them as rest breaks.
• Have a plan, but be willing to modify based on site conditions.

 
Day Of

• Arrive early and scope the site. Note any hazardous conditions.
• Note who is attending. Be willing to modify the plan depending on the fitness levels of the PAX.

 
Introduction

• Introduce yourself and give a brief disclaimer, “I am not a professional. You are here at your own risk. Modify as necessary.”
• I like to point out the hazards and site conditions and remind everyone to watch out for each other.

 
Warm-Up

• Practice Cadence – mix up exercises (cardio, legs, stretch)
• Today we took turns leading (SSHs, Hillbilly Walkers, Low Slow Squats, 6 Count Burpees, Cherry Pickers, Mtn Climbers, Windmills)

• The Commands

• “THE NEXT EXERCISE IS ________!” (PAX repeat exercise to signal understanding)
• STARTING POSITION! (PAUSE)…MOVE!
• Starting Position is the information (or preparatory) command. MOVE is the execution command. Pause between is important to allow PAX to understand where to go next.
• IN CADENCE! (PAUSE)
• EXCERCISE! 1, 2, 3, ONE. 1, 2, 3, TWO.
• VOICE INFLECTION at last 1, 2, 3 to signal end.

• Why Cadence? CONSISTENCY in all things is the building block of leadership.
• Esprit de Corps – Counting together builds bonds, fuels morale
• Simple and Effective – Doesn’t require complex thought, designed for breathing
• Demonstrates Consistency, Competence & Attention to Detail: Lets the PAX know what’s happening. One movement per count.
• Voice inflection signals the end

The Thang

• Mosey to Elementary Loop for DORAs (100, 200, 300) – Goal is to build camaraderie while keeping the group together

• Merkins
• Squats
• LBCs

• Short Mosey to Bus Loop for 4 Corners
• 4 Corners allows you to see the whole group. Doing it in cadence allows everyone to stay together

• Corner 1 – 10 HR Merkins
• Corner 2 – 10 HR Merkins, 20 Big Boys
• Corner 3 – 10 HR Merkins, 20 Big Boys, 30 Calf Raises
• Corner 4 – 10 HR Merkins, 20 Big Boys, 30 Calf Raises, 40 SSH

• Benchwork

• 20 Irkins, 20 Dips, 20 Step-ups, 20 Bulgarian Split Squats

• Stretching

• Butterfly, left out, right out, standing middle, standing left, standing right

 
COT

• End EVERY workout with a COT
• Count-o-Rama
• Name-o-Rama (Hospital name, Age, F3 Name)
• Announcements
• Celebrations and concerns
• Closeout

 
Additional Tips

• Start together, stay together, end together. Never leave a man behind.
• Make it simple, but not easy.
• If running near traffic, run towards traffic as much as possible, wear reflective gear, and wear a headlamp. If headlamps are missing, strategically place your runners with lamps at front, middle, and back for safety.
• Keep an eye on the clock. Start on time and make sure you get back to COT on time, even if that means ending your plan early.
• Have an extra exercise set prepared near COT. This gives you a chance to stop on the way back and know that you will get back on time.
• Don’t push so hard that you cannot call cadence. You cannot lead effectively if you are about to pass out. Remember, it’s not about you.
• You don’t have to finish first, you just have to set the plan clearly and let the guys do it.
• If you can’t do it, don’t Q it.
• The PAX don’t know your plan so don’t let them know you’ve gone off script, forgotten the next exercise, did too many or not enough. If you mess up, move on. Don’t dwell on it.
• The Q is not over until a backblast is posted. Plan it in advance and use that as your template for the backblast.

 
NMM
This is not a complete list of pointers. You will learn more each time you do it. Just remember, when in charge, take charge. These men have entrusted you with their pre-dawn hours; make it worth the wake-up and keep them safe. Don’t mail it in, but don’t be so rigid that you don’t enjoy it as well. Your first time may be rocky, but with practice, you’ll get better.
 
-IJ