Q-School Part 1

Started this fine morning with Pusher leading the Disclaimer.

All key points were included.
Asking for new people
Declaration that you are not an expert
Stating that everyone there is assuming all risk by being there, every exercise is a suggestion and to modify if needed to avoid injury.

Pusher also made sure to note the leadership aspect of being a Q. How it links with the larger mission of F3 and how being prepared to lead is instrumental in having a successful Q.

With that we moseyed to behind the Oil Change garage.

Here we circled up and Pusher put us through the finer points of a warmup including how to call cadence, how to pace cadence, and a sample of exercises that are popular within a warmup. After this portion of Q-school Pusher handed it off to me and I called 5 burpees OYO. Because why not….

Well also, as I explained, it’s a good tool to use to silence mumble chatter and help corral the PAX. (a whistle also helps with this)

For my portion of Q school I introduced a couple of workout concepts that had are scaleable. Meaning that the PAX could modify these up or down as they saw fit during the course of the workout. The other key piece I mentioned here is the intention of time-boxing your workout. For me I like to divide my workout into pieces. This helps inform me on if I can modify up or modify down a set of exercises based on the time allotment.

The first two sequences were first a simple circuit using the wall behind the garage.

10 Irkins
10 Derkins
10 Dips

X3

Plank for the 6

Run to behind the grocery store

Using the two islands

A simple 7 concept with a run in-between the two stations

HR Merkins on one side and Squats on the other.

Again, these are concepts that you can leverage and elevate as needed. For instance the 7’s could become 11’s, 20’s or even 30’s if you are so inclined with any mode of transportation you see fit in-between like bear crawls or burpee broad jumps.

For the final 3rd piece of the WO portion I took us to the pavilion by the church. I talked about knowing the AO and what it has to offer. Specific for this AO we have cover and benches here. It’s a great spot for a tabata style workout leveraging the WOD app. And that is what we did. I called out a series of exercsies with a short rest in-between.

Again, this is a great way to use a small space but keep the hear rate up and engage the pax. Candidly some of my best Q’s were in this format because of the proximity of my fellow pax and the ability for PAX to push themselves in this type of format.

After this portion was over we took off for COT.

With just over 5 minutes left we did Mary but had newish pax attempt cadence. I’m happy to say we all settled on Starting Positions ….MOVE……and that all Pax did a good job of picking up on it quickly.

We ended on COT where Pusher did a great job of articulating why it’s important and why it makes F3 different.

To quickly recap

-A great Q starts before 5:15. Work with the Site Q and plan ahead. Always overplan because it’s easier to scale down than scale up if needed.
-When calling cadence practice if you are not used to it. Practice in your garage or wherever but perfect practice makes perfect.
-Be willing to alter your plan if needed. A big thing for me is to keep PAX together and keep Pax safe. In other words if you think that hill looks a little too muddy to run up maybe look to do something else. (burpees for instance)
-COT is one of the most important pieces of the Q experience (that and writing a timely backblast). Be respectful and thoughtful.

Thanks to the Pax who came out, and the Pax who supported this (Especially Fishtix and Olaf who shared tidbits of wisdom throughout)

If anyone has any questions or wants to view/access some of the documents referenced today please feel free to reach out.

SYITG!

Class dismissed!

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Tabata in the rain..

WARMUP:

15 SSH
10 Windmills
(A couple burpees as we waited for JWOW to join us)

15 SJ
10MNC

Plank jacks
Stretch
Mt climbers

Thang:

30 seconds on
20 seconds active rest ( it was 4 Burpees)

4 rounds 4 sets
1.SSH
2.Seal Jacks
3. Peter Parker’s
4. Imperial Walkers

Same as before but with this:

1. LBCs
2. Flutters
3. In and outs
4. BBS with twist

Same as before but BBS instead of burpees during the rest

1. Merkins
2. Shoulder Taps
3. HR Merkins
4. Dips

COT

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Tabata in the rain..

WARMUP:

15 SSH
10 Windmills
(A couple burpees as we waited for JWOW to join us)

15 SJ
10MNC

Plank jacks
Stretch
Mt climbers

Thang:

30 seconds on
20 seconds active rest ( it was 4 Burpees)

4 rounds 4 sets
1.SSH
2.Seal Jacks
3. Peter Parker’s
4. Imperial Walkers

Same as before but with this:

1. LBCs
2. Flutters
3. In and outs
4. BBS with twist

Same as before but BBS instead of burpees during the rest

1. Merkins
2. Shoulder Taps
3. HR Merkins
4. Dips

COT

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Shoulders and More

WARMUP: Motivators x7, Big Arm Circles, Cherry Pickers, Windmills, Mosey to and around the church parking lot
THE THANG:
1) Tellier-inspired 4-courners around the church parking lot
-Corner #1 – 10 Burpees
-Corner #2 – 10 Burpees, 25 Merkins
-Corner #3 – 10 Burpees, 25 Merkins, 50 LBCs
-Corner #4 – 10 Burpees, 25 Merkins, 50 LBCs, 100 Squats
2) At church field/gravel parking lot:
-Bear crawl appx. 40 yards x2
-Lungewalk back x2
3) Mosey to the apartment circle:
-50 Carolina Dry Docks around the circle curb
-100 step-ups on the retaining wall
4) Mosey back to COT
MARY: Yes. Full circle.
ANNOUNCEMENTS: D2D, Q-school, Newsletter
COT: Completed

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“If you can dodge a wrench, you can dodge a ball!”

WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!

2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats

Catch the ball from Pax at either End, Thrower must perform 2 Burpees

In between movements :

SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles

MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!

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“If you can dodge a wrench, you can dodge a ball!”

WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!

2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats

Catch the ball from Pax at either End, Thrower must perform 2 Burpees

In between movements :

SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles

MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!

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Let’s Mumblechatter

WARMUP: Intro and began to mosey across 420 to the BOA ATM. We didvsome MNC, windmill, pickers, ans seal jacks.
THE THANG: Mosey behindvDD and did some parking lot line work. Bear Crawl 5 lines and crawl bear back. Crab walk 5 lines and walk Crab back, Karaoke 5 lines and back. Mosey to the day care with some toy soldiers and butt kickers. In the parking lot, 4 corner time. 3 rounds, 10 reps each. Started with 4 merkin styles, the 4 leg exercises and finished with 4 ab workouts. Ran the long distance and Nur the short. once finished, went to the flag and did the pledge and message. Ran back to HT for some wall sits and B2W.
MARY: At COT, got in a little Mary work.
ANNOUNCEMENTS: D2D bar and read newsletter.
COT: Prayers for health, travel and marriage.

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Q School – 2024

One of F3’s core principles is that our workouts are peer led on a rotating basis. Leading a workout is one of most fundamental pieces of getting the full F3 experience. By developing and honing skills a Q you in turn, are developing as a leader. With that in mind coming soon to the Stockade we will be hosting the first Q school of 2024.   Q school will look to hone workout skills that any Q would use like calling cadence, setting routines, and planning on how to wrap it all up in 45 minutes. Whether you are a seasoned vet or still in your rookie year it’s always good to learn new things and push yourself. Hope to see you all there!

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