Q-101 at #TheRiviera – get your information here!

Q-101 at #TheRiviera – get your information here!

Workout Date:

01/09/2018

QIC:

OneCall

PAX:

Mudslide, Magnum, Butterfly, Etch-A-Sketch, Spreadsheet, Wonton, Grasspatch, Whittle, Tag Team, Peach, OneCall (QIC)

The Thang:

Conditions
It had warmed up nicely to 39 degrees
But it stank out at #TheRiviera – it’ll wake ya up!

A few weeks ago, YHC was able to meet with our 1stF Q and the AOQs to discuss all things AO related.  One of those things was bringing some Q-101 to #TheRiviera as there were a lot of relatively new guys.  So I grabbed the schedule, took a date, and was excited to see 11 #HIM this morning getting some education, hopefully learning some stuff, and getting a decent workout in!   #T-Claps to Mudslide, Etch-A-Sketch and Magnum getting a pre-run in!

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

Time to start…

Interspersed with the COP  (Circle of Pain) was some good old-fashioned educating!!!

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
A little time spent on what we do and why we do it since we had some kinda new 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 (#awesomecult) Brotherhood right away!

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

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?

The THANG

The workout was interspersed with explanations of various things including:
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
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
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
SSH x 25 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
[Good example here – if Q sees PAX huffing and puffing and resting on knees and not exercising, 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]
CDD’s x 20 IC
Tempo Squats x 20 IC
[great example of using good form.  Don’t cheat yourself.  You wake up early to get better.  Do the exercises right and push yourself]
On your 6 – Flutter Kicks x 20 IC
LBC’s x 20 IC
Big Boy Sit-ups x 20 On Your Own (OYO) – why OYO? Sometimes IC doesn’t work
Hold 6″ on the 6
LBAC Fwd x 15 IC; then a longgggg hold while the 5 core principles were talked about
LBAC Bkwd x 15 IC
Burpees x 10 OYO
Plank on the 6 – ALWAYS explain what the rabbits do waiting on 6 – this is key for OYO exercises so men are not standing around

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; 100 total for group)
100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group)
100 Squats (P1 does 10 while P2 holds Al Gore; 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

Time for Dealer’s Choice
Called on some local PAX to lead an exercise – those that had not Q’d before or wanted to give it a go
Butterfly – Bicycle kicks x 11 IC
Spreadsheet – SSH x 12 IC
Peach – Merkins x 12 IC
Overall great work by these men stepping up to lead.  A little change of inflection issue – don’t be afraid to let your voice crack!! #Puberty

Mosey to the cones for The BEAST
The BEAST is supposed to be 6 exercises, performing 6 reps at 6 stops – time modifications needed here – #YHC 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.
4 cones set up 10 yards apart.  Start at first cone, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps.  Hold Plank until all finish – 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.
Only had time for
– Merkins
– Big Boy Situps
Usually end with Burpees but had to call it – the calling it was a #CrowdPleaser

We then walked back to the Flag for the COT – while YHC gave my #WasNow story – Every F3 workout ends with a COT and BOM

Count-O-Rama – 11
Name-O-Rama – call out, “Hospital Name, Age, F3 Name” If new, FNG
PAX repeat F3 Name; RESPECT for those over 50; Hate for the youngsters
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

Announcements
– Read this BB and get on the Q sheet!!!
– Look for CSAUP and other fellowship opportunities – get on Twitter, Slack, group messaging, whatever works!
– Get F2L and read it!

Prayer requests for family in Aynor where 8th grader committed suicide; and all members of the school
Prayer requests for Shannon and battle with cancer
Prayer requests for Wonton’s Father
Prayer requests for Magnum’s friend and relapse
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.

NMM
– 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!

SYITG!!!
Aye!
OneCall

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