Q-101 #Timeshare Edition

Q-101 #Timeshare Edition

Workout Date:

03/23/2019

QIC:

OneCall

PAX:

Viagra (RESPECT), Cubbie, Barbie, Texas Ranger, Quicksand (#Kotter), OneCall

The Thang:

Conditions
Mid 40’s, clear and sunny

A bit ago Beaker saw YHC doing Q-101’s and asked for it at #Timeshare based on there being many new PAX there.  YHC asked if 3/23 would work as a good date for most of the PAX, and Beaker texted the crew.  Affirmatives were received, so it was scheduled.  Well, no new PAX today – #WhereWereThey?  Just veterans!!  Regardless, lots of hard work was done, great information was shared, and AWESOME fellowship!!  Cubbie, Viagra and Barbie are long time Timeshare PAX and always work hard and Q regularly.  It was awesome to have some time to workout with them and share a great coffeeteria with Cubbie too!  Surprised to see Texas Ranger make the trek, but he wanted some Q-101, which was great to see!  He nailed his VQ and several Q’s since, but it’s always good to get some refreshers and ideas!  And Quicksand -long missed #Kotter but back!  Hopefully regularly!  TR and QS rounded out our 4 for great fellowship at DD!

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 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
Lots of planking and Al Gore as we talked so there was no standing around
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
Hold arms out; LBAC Fwd x 15 IC; hold arms out; LBAC Bkwd x 15 IC – more talking and such
On your 6
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
Flutter Kicks x 20 IC
Tempo Squats 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]
Burpees 5 OYO

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

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)
100 CDD’s (P1 does 10 while P2 holds Low Plank; P2 does 10 while P1 holds Low Plank; 100 total for group)
100 2 count flutters (P1 does 10 while P2 holds 6 inches legs spread; P2 does 10 while P1 holds 6 inches legs spread; 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 – help the 6 by encouraging them and doing reps with them!
Use 10 counts as needed

YHC then gave Quicksand a 1-exercise-Q to try it out.  After some constructive critique….he nailed 15 IC Squats

It’s harder than it looks.  Here’s the video on how to count.  Watch it, practice it – in the mirror, for the M, for the kids, heck, even for the cat!

We moseyed to the original AO parking lot…which as YHC learned is super nasty and why the AO parking lot switched…#Smart
The BEAST – cones were set up
The BEAST is 6 exercises, performing 6 reps at 6 stops – Usually, YHC does this in a 45 minute boot camp, but I had an honor today so we did the whole beast.  But a talking point here – If something is not working, if time is over or under – No problem; that’s our job as Q – keep to time, know what you have to do, know time to get back, etc.  Modify on the fly!
Start at 1st cone, run to next cone and do 6 reps, then to next cone and do 6 reps, then to the last cone and do 6 reps, turn around, and hit each cone with 6 reps, and back to the starting cone 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.
Here are the 6 exercises we did (took out core exercises cause NOBODY wanted to lay down in that nasty parking lot:
– Merkins
– Lunges (3 each leg)
– Diamond Merkins
– Prisoner Squats
– Wide Arm Merkins
– Sumo Squats

We then moseyed back to the starting point to do some CORE Mary since we skipped it in the Beast

Flutters x 20 IC
Heels to Heaven x 15 IC
BBSU’s x 10 OYO

Every F3 workout ends with a COT and BOM

Count-O-Rama – 6
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 for Pedro (family/mom), Jill and Family, Enron and M
BOM by YHC –
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, or Texas Ranger. DEFEND our championship!!!!
– Keep EH’ing all the time!!  #ABH
– Good luck to our AWESOME P200 team kicking butt!!!!
– Every Tuesday at 10AM – the Meet Your Brothers email comes out.  Get F3GrandStrand@gmail.com your answers so the PAX can get to know you!!!

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!

SYITG!!!

Aye!
OneCall

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