Q-101 at #BombSquad

Q-101 at #BombSquad

Workout Date:

03/04/2019

QIC:

OneCall

PAX:

Sunshine, Vitamin D, Humpback, Quaker, Brown Bag (RESPECT), Skidmark, Boxcar, Crankbait, El Red Cardo, The Intern, Litterbox (RESPECT), Bling, Prosciutto (DR Chattanooga), OneCall (QIC)

The Thang:

Conditions
59, but dropping quickly, and then it got misty and colder!

A few weeks ago, Skidmark as #BombSquad AOQ and Boxcar as #TheVillage AOQ asked if I would do some Q-101 at their respective AO’s.  Glad to oblige.  It’s a decent workout that teaches the men the how and why and some good overall information.  Vital information for newer PAX and upcoming VQ’s, as well as a great refresher for the veterans.  As I always say when I do this, thank you to the other regions that I stole most of this from, and put a little of my own tweak to.

1 minute warning – Remember men – USE COMMAND VOICE THROUGHOUT…We are not weak, soft, or slow – we are leaders!

Time to start…

A lot of this information was Interspersed with the COP  (Circle of Pain) and throughout the beatdown:

Explanation given:
a. Assign someone to be “Point Man” – to be in front
b. Assign someone to be “Sweeper” – to keep eyes on 6
c. Encourage one or two guys to lead the “Mumble Chatter” – keeps morale high

A little explanation of what Q-101 is and how it would run; the Mission of F3 – To Plant, Grow, and Serve small workout groups for the invigoration of male community leadership – we lead by example!
A little time spent on what we do and why we do it since we had some kinda newer guys and it’s good for all of us to hear; lexicon; various names for exercises; look at your neighbor, ask for a demonstration – if you are on Q and there is a FNG, if you can, tell them what the exercise is in common terms so they aren’t floundering about – bring them into the Brotherhood right away!

If you have to demonstrate, as Q, don’t count demo reps in your count, even for OYO stuff.

DISCLAIMER – hit all points – WHY?
a. It does have legal significance
b. F3 has standards to uphold, and the Disclaimer is one of them
c. It helps set the tone of the workout from the very beginning

What to say:
1. I am not a professional
2. You are participating at your own risk, and you are assuming the risk of injury
3. You are responsible for your own well-being; you could get injured
4. You are here voluntarily, and you are not paying to be here nor am I being paid to lead you
5. Know your limits and do the best you can
6. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
7. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today.
8. Does anyone have any questions or objections?

5 Components of every F3 Workout:
– Free
– Open to all men, regardless of fitness level – we will not leave a man behind, but we will not leave a man where we found him either
– Outdoors, rain or shine, hot or cold
– Peer led, no training necessary
– End with COT

PLANNING YOUR WORKOUT – There is no “perfect” F3 workout. Everyone’s structure will be somewhat different. The hardest part about Q’ing a workout is signing up to do so
Important points:
1. It’s not about YOU.  It’s about the PAX
2. Actually PLAN your Workout; write it down; run ideas by other guys who have Q’d.  We all learn from each other.
3. If you can’t DO IT, you can’t Q IT. Know your limitations.  We don’t “clipboard” workouts.  Also, don’t smoke yourself!
4. Better to have too MUCH than not ENOUGH.  When tired, hard to come up with stuff
5. Always wear a WATCH – must be able to keep up with the time.  We respect our Brothers and time constraints we may have.  If you forget, find someone to keep your time.
6. NEVER Leave a Man Behind-bedrock principles of F3.  We start together and finish together.  It is how we make a man feel included, and how we keep people coming back.  You have to keep this in mind when you are planning the workout.
7. Don’t be afraid to alter your workout if it isn’t working for the PAX.  Use 10 counts as needed.
8. Every F3 workout will be different.  One of the beauties of F3.  From a fitness standpoint the muscle confusion that results from differing workouts is part of the benefit to the PAX.
9. Show up early and be energized!!  Meet PAX you haven’t met.  Greet your regulars
10. Use Good form – LEAD BY EXAMPLE – Q has 2 options: 1) lead plank-o-rama, or 2) pick up the 6 – some discussion about this and thoughts for the way to handle
11. Push everyone to give 100% – encourage the PAX; Praise!
12. Remember phases of the PAX – Survival, Push yourself, and keeping an eye out for others to encourage
13. Use the Proper Order and terminology:
a. “The Next Exercise is _______” – PAX repeat exercise name; Demonstrate if needed
b. “Starting Position … Move” – Pause between info and command, to assist with understanding
c. “In Cadence … Exercise” – PAX repeat back “in cadence” to demonstrate understanding
d. “1, 2, 3” then PAX calls rep – Cadence matches the movement
e. Change your Voice Inflection on Last Rep – keeps Order; PAX says HALT
f. “Recover” – tells PAX to stand up, get out of position and relax, etc.

COP
Started with a nice long plank so YHC could basically run his mouth with a bunch of the other stuff above
SSH x 20 IC – easy exercise to circle around and assess the PAX – injuries; FNG’s fitness; etc. – if you see something – ask the man; be sure to give him modification ideas if needed
Imperial Walkers x 20 IC
Merkins x 15 IC
[Example of using good form.  Don’t cheat yourself.  You wake up early to get better.  Do the exercises right and push yourself.  Also, gauge your PAX – if Q sees PAX huffing and puffing and resting on knees and not exercising or just holding plank, stop the count.  You are no longer benefiting the PAX.  Great, you can do 100 merkins in a row.  Nobody else can.  Do 20.  Then do other stuff.  Then go back later and do 20 more.  Etc.  You will get your 100 in, and so will the other guys]
Some more planking to talk some more
On your 6 – Flutter Kicks x 20 IC
Big Boy Sit-ups x 10 On Your Own (OYO) – why OYO? Sometimes IC doesn’t work – DO NOT GIVE UP IC as the dominant part of your workout – as this gives away your leadership – but sometimes have to use OYO
Hold arms out; LBAC Fwd x 10 IC; hold arms out; LBAC Bkwd x 10 IC – more talking and such

REMEMBER TO ALWAYS explain what the rabbits do waiting on 6 – this is key for OYO exercises so men are not standing around

We took a short mosey to the front of the building to wall sit and talk some more

Lazy DORA Partner Sets – GIVE CLEAR INSTRUCTIONS – You may have a great idea, but you have to be able to clearly communicate that to the PAX if you want them to do it.  If you get questioned, explain it!
100 Merkins (P1 does 10 while P2 holds plank; P2 then does 10 while P1 holds plank; 100 total for group – i.e., 50 each)
100 Squats (P1 does 10 while P2 holds Al Gore; P2 does 10 while P1 holds Al Gore; 100 total for group)
100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches; P2 does 10 while P1 holds 6 inches; 100 total for group)

Remember while doing partner work to have great #MumbleChatter
Keep Morale high; Camaraderie; encourage partner and others cranking out reps
Pick up the 6 if need be or plank on the 6

YHC then gave The Intern and Litterbox time to think about what they would lead for Dealer’s Choice which we would do over in the big parking lot.
We moseyed there and
The Intern jumped in with 15 IC Boxcutters
Then, what??  Humpback??
YHC Totally missed that Humpback has not had his VQ yet!?!?!  He has already signed the #IronFlag and he posts pretty much EVERY DAY somewhere – I wasn’t thinking!  But he jumped right in ready for his VQ Wednesday!!  (We tried to change it but Q vs Q already did, so his VQ is Wednesday!!!!  BE THERE!!)
Litterbox – Merkins x 15 IC

Overall great work by these 3 men!   It’s harder than it looks.  Here’s the video on how to count.

Next in the parking lot would be The BEAST – use the cross lines (2 of em), and the far side.
The BEAST is supposed to be 6 exercises, performing 6 reps at 6 stops – a slight time modification needed here – #YHC really needs an hour for Q-101 cause I talk a lot.  No problem; that’s our job as Q – keep to time, know what you have to do, know time to get back, etc.
Start at the grass, sprint to the 1st cross line and do 6 reps, then to next cross line and do 6 reps, then to the far grass line and do 6 reps, turn around, and hit each cross line with 6 reps, and back to the start line for 6 reps and do what you are told until all finish (plank, 6″, or Al Gore) – or go help the 6 and do reps with them to encourage them!  Also explanation given that something like this is good to push men of all fitness levels – those fitter can go faster and then do more when helping the 6.
We had time for 5 of the exercises:
– Merkins
– BBSU’s
– Squats
– Diamond Merkins
– Heels to Heaven
– (SKIPPED) Burpees – everyone do 36 burpees later!!

We then moseyed back to the Flag for the COT – Every F3 workout ends with a COT and BOM

Count-O-Rama – 14
Name-O-Rama – call out, “Hospital Name, Age, F3 Name” If new, FNG
PAX repeat F3 Name; RESPECT for those over 50
Q is responsible for leading the COT
Q is responsible for getting the Count and recording names for BackBlast
Q is responsible for recording Hospital Name and E-Mail address of FNG’s so they can get welcome email
Q is responsible for communicating the Count via Twitter or to someone who will tweet

BACKBLAST
a. You are responsible for doing the Backblast
b. Backblasts are important; You owe it to the Pax
c. The Standard is that the Backblast is posted within 24 Hours
d. Read this for more information on the BB and its importance: https://drive.google.com/file/d/0B_YqK1xMFMfyYlFTeHcwSzUtTm8/view
e. Also good to read the BB from the AO earlier in the week so you’re not repeating the same workout somebody else did, unless you wanna!

Prayer requests upspoken
BOM by YHC – Proverbs 27:17 – #ISI
Remember why we do what we do – we sharpen each other and ourselves as we start our days and energize ourselves as we go through our days to be better husbands, fathers, friends, brothers, workers, employers, etc.  We want to physically better ourselves so we can also better ourselves mentally and spiritually.

Announcements
– Read this BB; watch the video, etc.
– Ground Zero Dragon Boat – April 27. Brown Bag on Q. Get with him. DEFEND our championship!!!!
– We have a “networking/business directory” in our Slack Channel. The linked is pinned, so get on it, and it can be a great resource for guys looking for someone in a particular field.
– All the standard fare tomorrow, but don’t forget our newest AO – Catapult under Flop and Rousey. Coming back from IR, need to take a little cardio easy, newer guys not comfortable with standard boot camp. Another great option!!! 0530-0615
– QvQ challenge starting!! Check the Q sheet and be there to have a blast and vote!!!  #MarchMadness

Moleskin
– It is always a blast to Q, and bringing Q-101 to men is really exciting!!  Hopefully, the PAX all got something from this Q-101.  Thank you for allowing me to lead!
– Keep EH’ing Men. Nothing like sharing this GREAT BROTHERHOOD with others and the excitement a FNG brings to the mix!
– Great work to all those in the Marathon // 1/2 this past weekend!!

SYITG!!!

Aye!
OneCall

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