Site Q 601 Q-School

First edition of Site-Q … Q-School began on a surprisingly moist Tuesday morning. After a quick disclaimer we moseyed to the pavilion near the football field to share some reminders and just a few burpees.

Theme of the day : Stewardship. How as site Q’s are we stewards of F3’s Mission, our individual sites, and our fellow Pax? While this message was geared towards Site Q’s it’s one I think should resonate with all Pax.

Part 1: The Mission.

After getting to the pavilion we circled up and planked up. I asked the PAX what are F3’s 5 core principles. Which thankfully everyone got. Then a question on our credo. (Leave no man behind…leave no man where we found him). Did a quick 10 merkins IC.

Then I asked the assembled PAX what is F3’s mission? Most Pax Struggled with this question. Thankfully, Maximas was there to rescue his fellow PAX. With the reminder that F3’s core mission is to Plant, Grow, and Serve small workout groups for the invigoration of Male Community Leadership.

As Site Q’s we play an integral part in ensuring that our Mission as a group is carried out and that we act as a steward of that mission.

Other topics hit during this portion : Scheduling Q’s, culture building at your site, and general safety reminders,

Workout:

It was still a workout after all so we did 10 burpees on the minute every minute for 5 minutes then took a recovery lap around the track.

Came back and planked it up for Part 2

Part 2: The Operation

This section was focused on the nuts and bolts of being a Steward of your site. We discussed on how to work with the Q you schedule prior to the workout to ensure safety, and preparedness. We talked about how to market the site, and some best practices around timing and creativity. We also touched on safety, ensuring someone (especially the site q) has a phone with them and ensuring that the workout Q is aware of potential risks to the PAX and of the site. (I.E. traffic, footing,). Also, it’s important for the Site Q to act as a “sweeper” during a workout. Again, going back to our credo, we do not let anyone behind.

This is also where the Site Q must act as a steward of the site they oversee. We are guests at these locations. As a result, be mindful that we shouldn’t jump fences, drag cinder blocks, or damage property in any way.

Workout:

6-minute Emom 5 burpees 10 squats

Recovery Lap.

Part 3: COT

I wanted to separate COT out as a separate Category because of how much it differentiates us from other workout groups. Different PAX here shared what COT is to them and it shows why it’s so important conceptually. With that I imparted on the Site Q’s how important it is to embrace your role at COT by facilitating a positive experience for FNG’s. that means (during the workout) sticking with them, encouraging them, and ensuring that you capture their information.

Workout:

5 Minute EMOM

5 Squats 15 HR Merkins

With time running short, we had one last exchange about how to think about succession planning. Who else is willing to step up, who can we identify as the next guy to embrace the mission and steward it on to fellow PAX throughout the region. As site Q’s go this is something that should be top of mind early in your tenure. A key part of being a good steward is to leave something better than you have found it and in good hands.

Run to COT.

Final Thoughts:

We are really blessed with the men we have leading AO’s here in the Fort. Today was a great example of that as we had a great interactive session with some key reminders of why it is we do this each morning. For those looking for more detailed information on the points covered I’d encourage you to check out the Site Q handbook located within the Site-Q channel. More importantly, I’d ask all men of the Fort to remind themselves and familiarize yourselves with our mission. Remind yourself WHY it is we do what we do.

We, all of us, are fulfilling a need in our communities and are very lucky we can lean on each other and build from one another.

Thanks to all who showed!

Honored to Lead!

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Headbangers ball

WARMUP:
20x IC SSH, 20x IC Moroccan Nightclub, 20x IC hillbilly walkers, 15x IC lss, 15x IC Cherry pickers, 15x IC mtn climbers. 10 count plank x3, 10 count hands to the sky, Honeymooner, down dog stretches
THE THANG: Mosey to curbs in front of school
7s w. Bearcrawl to incline merkin, crab walk to dip

Mosey to blacktop track for Dora, with laps between sets
50 burpees
100 side to side squats
150 lbcs

Mosey to small COT lot for AROD, with laps between sets
100 Superman’s
75 calf raises
50 cdds
MARY: box cutters, hello dollies, flutters
ANNOUNCEMENTS: Jaegar 3/11, jump program for fngs
COT: prayers for a buddy’s new born with WHS, prayers for cornerstones and cubbies wives, praise for our lives and families and the things we do have

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Sir Topham Hat Ran and Then Ran Away

WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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“I’m sorry Mrs Jackson Street (woo!), Minnow Pond is fo real!!” – OutKast, 2001

THE THANG:

Run to Harris St Park via paved trail behind WEP Amphitheater.

3 strong PAX split 30 pull-ups, 100 merkins, 100 squats.

Run up Jackson St
– Every intersection, do a 20 Rep abs workout
1. American Hammers
2. Box Cutters
3. LBC’s
4. Hello Dollys
5. Penguins
6. V-ups

Run to WEP playground.

Planking relay races – pAX to 12, 4, and 8 o’clock locations on perimeter of playground. 1 person runs to the next. Others are planking and waiting for the runner to tap them out to run.

3x circuits running
3x circuits NUR

Took a 1/2 mile lap around WEP, then headed back to COT.

Total miles-3.1 miles

ANNOUNCEMENTS:
Dam to Dam bar
6 at 6 on Saturday is back.

COT:
Seasons of change for various PAX. Prayers for times of transition, patience, and presence.

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HIIT?

8 enjoyed a beat down on the football field at Ballroom. The buckets of running pain were back and the pax selected random runs from the assortment of options available such as 20 yard sprints, 50 yard runs, 100 yard runs, and just a few, very few, mall walk options. But mostly an opportunity to get in just under 2 miles worth.

Great fellowship and good to see Who Dat back out clown carring with Cubbie.

Prayers for Triple Lindy and his health concerns as well as some family health issues. Prayers for Poppins family situation, for peace and comfort.

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It’s Still a Keeper

WARMUP:
THE THANG:

5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10 *20

Overhead Press – 10 ea arm

Tricep Ext – 10 *20

Swings – 10 *20

MARY:
ANNOUNCEMENTS:
COT:

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Four Corners of Fun at Golden Corral

WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son

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