Block Party – Q School With Double D and Cake Boss

15 or so PAX came to the latest installment of Q school with YHC and Double D.

Double D gave the intros and we quickly realized some PAX might have come for a regular beat down, only to find out we were teaching how to give a beat down.

Double D took the 201 PAX and I took the 101 PAX and we instructed best we could. (See documents on website)

Again, it was hot a mofo out there and we were dripping even teaching the beat down, not just delivering it.

We regathered at about 0550 and answered some final questions from the PAX.

t-clap’s to all the PAX looking to lead. Its amazing what can happen from leading a group of guys in a boot camp. Things start to happen and confidence is grown…..no more sad clown!

Thanks to Ginsu for  the lead and we look forward to all these new Qs in the mix!

 

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The Coop 2017.29

I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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Two years and counting

Two years ago, Jekyll invited me to WEP for my first workout.  I thought I was in pretty good shape, but little did I know what was in store for me.   I remember halfway through the workout thinking, this was a bad idea and would anyone notice if I lost my breakfast.  Luckily, I kept my stomach in check, but spent the afternoon on the couch recovering.  Since this first day, F3 has greatly impacted my life both  physically and mentally.

Quagmire  workout – 7/17

After the disclaimer, we moseyed to the front of Best Buy for some dynamic stretches:

Butt Kickers

Knees to Chest

Lunges

Soccer stretches

Next, we took a short jog to COP for warm-ups:

SSH, Space Invaders, Imperial Walker, Mountain Climbers, Plank with 6″ hold

Next, we partnered up for a game of catch me if you can.  Partner 1 ran around the parking lot while partner 2 jogged around the same  route.  Once Partner 1 caught up with Partner 2, they each did 5 burpees.  Rinse and repeat.

Once complete, we moseyed to the front of Marshalls for wall sits and calf raises.

We finished up the final 15 minutes with some cadence strength training.

First round:  Bearcrawl/Merkin  10/5

Second round:  Lunge/Squat  10/5

Third round:  Backward Bearcrawl/Carolina Dry Docks 10/5

Forth round:  Crabwalk/LBC: 10/10

Jailbreak to COT

Announcements:

Children’s Attention Home – Friday 7pm

F3 Dads – 10am at WEP

Read Newsletter

 

Prayers/ Praises:

Tater – Healing (eye)

Jekyll – Quality time with his 2.0s

Royale – Daughter’s B-day

Witch Hunt – Son starts baseball camp

 

 

 

 

 

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Kielbasa’s Week of GIFs

Quick BB while on vacation in WNY but this was a week where Kielbasa posted a few disturbing GIFs announcing that YHC was not n Q.  Some I liked, some I just could not will myself to hit the love button. I am not sure what he searches, but I am sure that most content filters would block it…searches must be in another language.

Harry Carry pulled up out of the darkness in a prerun, pax circling and wondering who was Q, Red Wing asking if the workout was going to be easy, I asked him to determine at the end of the BC….I knew the answer, but wanted to surprise him.

Disclaimer was disclaimed and we were off.

Mosey to Sugar Creek parking lot for COP warm up.

main course  3 rounds by 9  minutes of AMRAP.

1 – 10 merkins, bear crawl, 15 squats, crab walk

2 – 5 Burpees, broad jump, 15 monkey humpers , karoke

3 – mosey to bottom of the hill.  15 squat jumps, run backwards up hill, 5 pull-ups, run down hill

6 minutes of pax led Mary

 

cot

writing this on iPad and many auto corrects but had me thinking about how our brotherhood helps keep us on auto correct.  Lean on your fellow pax, they are there to help, we need to ask or even show interest to help one another.  We are not in the alone.  Thanks for the push men!

 

Always honored to lead and push another.

 

 

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Last Day in my 30’s

Today marks YHC’s last day in his 30’s. So why not celebrate with a little BOP – 40th Birthday Edition. 12 posted not knowing what they were getting into even though Backdraft tried to tell YHC that the BOP was outlawed at The Ranch.

Disclaimer given and off we went into the 80 degree, 200% humidity.

The Thang

Mosey lap with High Knees and Butt Kicks

Circle up for Warmup of:

SSH x 39, Windmllls x 10, IW x 10, PeterParkers x 10, ParkerPeters x 10

Mosey over and explain the BOP. Do the reps then run down to the Shovel Flag and back (.25 miles roundtrip:

  • 40 Hip Thrusters
  • 40 Merkins
  • 40 Bombjacks
  • 40 Burpees
  • 40 Calf Rasises
  • 40 Squats
  • 40 LBC’s
  • 40 Carolina Dry Docks
  • 40 Mac Tar Jais
  • 40 Jump Squats
  • 40 Mountain Climbers
  • 40 Hello Dolly
  • 40 Wide Arm Merkins
  • 40 Sumo Squats
  • 40 Plank Jacks
  • 40 Burpees

Mosey back and pick up the DH Shovel Flag and then head home for COT and BOM

Announcements – F3 Dads this weekend

Prayers – Diesel and his GF as they go through pre-engagement counseling, Newt and his familyu as they travel to Michigan, marriages and injured PAX in general.

Moleskin

  1. Thanks  Backdraft for getting me on the schedule so close to my Birthday. You told me not to bring the BOP and as usual I didn’t listen. Probably gonna get banned from the ranch now too.
  2. Speaking of being banned (and shameless plug), YHC has had his SlowBurn ban lifterd for his 40th Bday tomorrow. YHC promises it will be moderately entertaining.
  3. Not a lot of Mumblechatter today during the BOP. 12 men working to finish. 12 men humbled by the BOP. Backdraft and a few others were closest, finishing up their Hello Dolly’s as time was called.
  4. Will save my thoughts on my 30’s until tomorrow’s BB, just so you have to read tomorrow’s as well.

Longshanks out (mic drop)

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Week 1 of Q School at #F3BlockParty

 

23 strong for Q101

Disclaimer and official notes listed below:

See you next week

Q101 – First Time Q

PURPOSE

The purpose of this document is to assist the new Q in preparing for and leading his first workout,

 

PHILOSOPHY

Q – Pax Relationship:  The unspoken social contract between the Pax and a Q:  “We will follow until you give us a reason not to”.  The Pax are very forgiving toward a new Q.  Most have been through it and understand the anxiety.

 

PREPARATION

Considerations for the first few Qs:

 

  1. Launch a quick grenade over twitter, let local Pax know that this is your VQ, most F3 vets enjoy being part of a VQ Pax.  
  2. Simplicity/Complexity and Originality
    1. Keep the Weinke simple. The fewer moving parts the better.  Many first-time Q Weinke’s are too complicated.

Keep it familiar.  New exercises or sets that require more than the briefest of explanations usually lead to confusion.

    1. Don’t be shy about stealing a Weinke, or parts of a Weinke, from another more-experienced Q.

 

  1. Go with strengths: “Don’t Q it if you can’t do it.”

 

  1. Cadence Counting – PRACTICE THIS, OUT LOUD, BEFORE FIRST Q
      1. Next exercise is [brief pause], the merkin.  
  • The Pax then repeats the exercise called.
  • Speak loudly so all Pax can hear.  You are in charge.
      1. Start(ing) position [brief pause], Move.  
  • Not “exercise” position.  Start position.  
  • The “Move” is to get the Pax to the position required to begin exercise. The “Move” is not a command to begin exercising.
      1. In cadence [brief pause], Exercise.  
  • In cadence simply means the Q counts the movements (1-2-3) and the Pax calls out the repetitions in unison (“One!”).
  • The Q counts should correspond to a distinct movement in the exercise. It is in rhythm. For example, for a merkin: “1” is the movement to the down position, “2” is the movement to the plank position, “3” is the movement back to the down position, the Pax call of “One!” is the move back to plank position.
  • The Q indicates the completion of an exercise by a higher inflection on his last repetition.

See Dredd’s excellent tutorial on the how and why of cadence counting:  http://f3nation.com/2012/02/22/f3-tv-how-to-count/

NOTE: When a Q does not lead an exercise in cadence that would normally be done that way, he is giving away his authority to lead the Pax.  He is implicitly telling the Pax that he not able to count in cadence or is not willing to learn.

 

  1. Weinke review with Site Q or experienced Q. Not required, but a good idea for a vet to check for potential issues.

 

  1. Too long, too short: It takes a few times go get a good feel for how long your Weinke will take to execute.  Be flexible if running too long and have a couple of stand-by ideas in mind in case you run long. Think through transitions from one set to another. Minimize dead time, standing around.

 

  1. Tap a vet – if you need time to get unsmoked or burned through Weinke in 30 minutes, there’s no shame in asking a vet to lead Mary or the next section of the workout.

 

EXECUTION

  1. FNG inquiry and Disclaimer – every workout should start with an FNG Inquiry and Disclaimer
    1. Disclaimer:  
      1. Why: We want to disclaimer in front of Pax because having witnesses adds a layer of protection above asking if they’ve read it on the website.
      2. What: Main points in your own words:
        1. I am not a professional
        2. This is self-policing: Stop or modify the exercises as required

 

  1. Take control—be the leader.  Be assertive, don’t mumble. If something doesn’t work and you have to audible, acknowledge it and move on to the next exercise. Don’t apologize, just move on.

 

  1. Observation – Do your best to keep an eye on the pax during the workout to see if you are losing people, either from it being too easy, too confusing, or too hard.  During your first few Qs, it is hard enough just to make it through the workout.  Ask your Site Q or another experienced Q to keep an eye on things and whisper in your ear if needed.

 

FOLLOW UP

  1. Twitter counts – check with Site Q on whether he or the Q will tweet the count.  Remember to use workout tag (i.e., #TheArmoryF3 also include @F3TheFort ) and the #F3Counts tag.

 

  1. Backblast –
    1. Part of the workout Qs responsibility to post the Backblast, not the Site Q.  The Site Q may volunteer to post the Qs first workout on his behalf but that is at his discretion .
    2. Get backblast credentials BEFORE first Q so that you are prepared to write up BB when it’s done.  The website interface is not difficult and will take only a few minutes to learn.  Here again, your Site Q will be an invaluable aid in assisting you to post your first BB.
    3. Get login credentials from The Fort’s Comz Q wordpress@f3thefort.com

 

  1. Post Mortem – follow up with your Site Q about what went right, what could be improved, what was a disaster, etc.  Seek out honest feedback from other veteran Q and Pax.  The best way to improve is to address your weaknesses head on.
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