Q-101 at #TheVillage – lots of good fun this morning!

Q-101 at #TheVillage – lots of good fun this morning!

Workout Date:

01/16/2018

QIC:

OneCall

PAX:

Buffett, Barkley (Respect), Crankbait, Kitten (Meow), Peterbilt, Flop, Sunshine, Boxcar, Skidmark, OneCall (QIC)

The Thang:

Conditions
Cold.  26 degrees.  Lots of chatter by Peterbilt about moving away from South Bend!!!

A few weeks ago, YHC was able to meet with our 1stF Q (who was absent today for some reason; yesterday too, but there was a valid excuse) and the AOQs to discuss all things AO related.  One of those things was bringing some Q-101 to #TheVillage as a new AO with some strong guys already posting all the time, but who have yet to Q.  So I grabbed the schedule, took today and was ready to get to work!  Peterbilt was back from vacation and we were gonna ride together, but alas, he woke up late, but somehow still beat me to the AO.  #WildStyle.  Early Bird was back from vacation and he needed Q-101 just to refresh his memory…..hmmmm….maybe he’ll read this to refresh that memory.  Kitten came running in solo from the Hulk as his usual extra 3.4 miles pre and post workout.  Buffett was there ready to work, as was Crankbait and Sunshine (also back from vacation!).  #TheVillage (and other AO) regulars BoxCar and Skidmark were there and learned so much I think they are Q’ing from now on – don’t forget to come back to #BeachBells.  Barkley was back and ready to get back after it!!  Flop came rolling in just as we were starting, looking dapper in some soccer gear.

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 – 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 (#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.  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
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
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]
Merkins x 15 IC
[Good example here – 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]
CDD’s x 15 IC
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
Then we kept holding 6″ to talk a bit.  #CrowdPleaser
LBAC Fwd x 15 IC; then a longgggg hold while the 5 core principles were talked about at length
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 the regulars who had not Q’d yet to lead an exercise
Skidmark – Moutain Climbers x 12 IC
BoxCar – Arm bends x 15 IC
Barkley (#Respect) – Raise the Roof x 25 IC
Overall great work by these men stepping up to lead.  It’s harder than it looks.  Here’s the video I mentioned.

Mosey to the what were supposed to be cones for The BEAST
So, sometimes the Q has to modify on the fly.  This was a good example to show the PAX.  Usually, YHC has a carload of F3 related stuff – KB’s, rucks, weight plates, espresso maker, extra gloves, and of course, cones.  Well, all that was removed from my vehicle to make a trip to the dump over the weekend.  I realized that this morning after leaving the house and setting the alarm.  There ain’t no going back inside after that – don’t wanna incur the wrath of the M as the alarm beeps and beeps at 0500!!  So I grabbed some landscaping stones from my front yard as a modifier and used those in place of cones.
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.
The stones were set up 10 yards apart.  Start at first one, 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 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 3 of the exercises:
– Merkins
– LBC’s
– Burpees #CrowdPleaser

We then walked back the 10 steps to the Flag for the COT – Every F3 workout ends with a COT and BOM

Count-O-Rama – 10
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 – thank you Crankbait for asking that question!

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
Good tip from Peterbilt here – also good to read the BB from the AO earlier in the week so you’re not repeating the same workout, unless you wanna!

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!
– #3rdF Starting Tuesday, January 23.  Check it out here

Praise Report from Barkley – was on IR, lots of PAX reached out to him and he was in many men’s prayers!!  He greatly appreciated that and that is what the F3 Brotherhood does!
Prayer requests for PAX member’s marriage, and really, all our marriages
Prayer requests for Kitten and Micah and family and upcoming doctor visit
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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