Q101 at #Village, no..just Kitten…there’s Skimmer..modified Q101

Q101 at #Village, no..just Kitten…there’s Skimmer..modified Q101

Workout Date:





Kitten, Skimmer (RESPECT), OneCall (QIC)

The Thang:


Boxcar asked me last month to do a Q101 at #Village since many of the PAX needed the refresher, and there were some that haven’t Q’d yet or only once or twice so needed to learn.  Then Skidmark asked me at #BombSquad.  Did one at #BombSquad a few weeks ago.  Well attended, guys learned a ton, and Q’s have been perfect since, BB’s have been posted, etc.  All the stuff the PAX are supposed to get from Q101.  Today, not sure what happened.  Perhaps the “missing” PAX from #Village have learned all they can?  Maybe there is some P200 tapering?  YHC did suggest that if PAX didn’t want Q101 (again) to go support Quaker at #Catapult.  Nobody did that either as it was Quaker, Sunshine, and one of our FNG’s from last week.  Made me think this morning some about what F3 is about.  And some of this is from Q101.  It’s not about you.  Yes, it’s you versus you, but sometimes you have to “sacrifice” your awesome beatdown or your PR that day for THE OTHER GUY.  Like supporting Catapult.  Or as I thought about this morning, supporting #PitStop.  Having Kitten with me this morning made me think about that.  How many of our PAX have taken 45 minutes out of their Saturday at least once to support this AO.  Kitten Q’s all the time.  Rousey has been there.  Vitamin D, Flop, Headgear.  Several others have stepped up to attend, but it’s probably 5% of our regular PAX.  Think about it dudes.  We are here to be the best versions of ourselves and we really can only do that by not only pushing ourselves but being part of the “team” of Brothers here and at other AO’s – especially the ones that invest in OTHER MEN.  So, “sacrifice” your fitness 1 day and go to #Catapult or #PitStop.  Support guys that really need that support.  Heck, on Saturday you can go hardcore at #BombSquad and still make #PitStop.  Q them both.  Make a difference.  Enough preaching.  Here’s what went down.

Weinke for Q101.  At 1 minute warning time, it was YHC and Kitten.  Kitten is an excellent Q, a fitness animal, and a great BB writer.  So, he doesn’t really need Q101.  So let’s modify.


SSH x 20 IC
IW x 20 IC
TTT x 15 IC
Tempo Squat x 20 IC
Windmill x 10 IC
At this time Skimmer comes in looking for Q101!

Well, we’ll throw it in throughout the beatdown, and I lay out the full “script” below along with the beatdown here.

Wall sit x 60 seconds
OH Press x 20 IC
Wall sit 30 seconds

Jump up on light pole, calf raises x 15 IC

To picnic tables – stay together so we could talk Q101, but get a hard beatdown
1 jump up, 1 right leg step up, 1 left leg step up, proper dip, proper derkin
2 of each, 3, etc.  Up to 11.  Kitten did more of course!

To coupon pile
Grab 2 bricks
Demonstrate the full way to count and call exercise with shoulder presses x 20 IC
Merkin, plank, right arm lift bring up and over with a full side plank, down, merkin, plank, left arm lift bring up and over with a full side plank.  That’s 1.  Do 10.  Shoulder Smoker!

Bricks back.  Grab big block.
20 Curls.  Lap.
20 Tricep extensions.  Lap.
20 Triple Crush.  Lap.

Back for part of the BEAST – supposed to be 6 exercises, performing 6 reps at 6 stops – a slight time modification needed here – that’s part of our job as Q – keep to time, know what you have to do, know time to get back, etc.
Start at the 1st cone, sprint to the next cone and do 6 reps, then to next cone and do 6 reps, then to the far cone and do 6 reps, turn around, and hit each cone back 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 4 of the exercises focusing on core:
– 2 count flutters
– 2 count american hammers
– LBC’s
– Burpees

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

Count-O-Rama – 3
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

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 Kitten


OTHER Q101 Info just for complete info:

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.

In the COP, assess the PAX – injuries; FNG’s fitness; etc. – if you see something – ask the man; be sure to give him modification ideas if needed
Use 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
On Your Own (OYO) stuff – 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

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

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!
If you do partner work:
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

– Read this BB; watch the video, etc.
– Ground Zero Dragon Boat – April 27. Brown Bag on Q. Get with him. DEFEND our championship!!!!
– P200 this weekend!



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