8 men attended “Site Q School” this morning at the Cutherbertson campus to learn all about the nuances of running an effective AO via “on the job training” (and a follow-up coffee-teria overview of the Site Q documentation). Posse led a quick mosey to the front middle school parking lot loop and back to the side lot. A refresher was given by Good Fella about DiCCS (Disclaimer, Cell phone, CPR, Safety) with a quick reminder to assign someone to circle back for the 6 and to lead Mary while waiting on the 6.
Nails on Q for warm-up and the first part of the workout.
Side Straddle Hops x 20 IC
Mountain Climbers x 20 IC
Moroccan Nightclubs x 20 IC
Merkins x 10 IC
Mosey to the back side of the middle school and pair up for the following… P1 starts each exercise while P2 runs to first light in bus lot. Switch on and off until all exerises are complered as a team.
50 Big Boy Sit-ups
Next up, Easy Button on Q. Mosey to covered area in front of middle school for a round of Therkins? which included…
1 Big Boy situp followed by 4 American Hammers repeat sequence until you reach 10 Big Boy’s and 40 American Hammer’s
Pair up again (same partner as previous)…
P1 starts each exercise while P2 runs a hot lap in front of middle school. Switch on and off until all exerises are complered as a team.
100 Step Ups
Wolverine takes over Q and we mosey to the side bus lot area stairs area where he led a round of Circle Burps while we waited for the 6.
Next up a “Nickel Triple” (Mike Tysons, Donkey Kicks, Stair Run) which is Wolverines’ take on the “Triple Nickel.” On your own… complete 10 Mike Tysons at school side entrance, run down angled sidewalk and back up stairs to side entrance. Do 10 Donkey Kicks, run down angled sidewalk and back up stairs to side entrance. Rinse and repeat 3 times.
Mosey to the outdoor bathroom area at lower bus lot.
50 Air Presses IC
Closed it out with a fast paced mosey back to COT with a combination of 20 Speed Skaters, 20 Bobby Hurleys at every other light pole. Completed some Mary while we wated on the 6.
Bulwinkle led COT with Nails taking us out.
Done with the workout. All headed to Chik-Fil-A for coffee-teria where Posse led a discussion/reviewed the Site Q worksheets.
Chilly and foggy morning today, however, it was good to get out and “learn the Site Q ropes” in a real time environment. Great push by everyone and lots of great questions both during the workout and at the coffee-teria overview. Thanks to Posse and Good Fella for organizing and leading by example.
Q school next Saturday 6:30 AM at Cutherbertson
One Star brought up an idea of possibly organizing a “Father/Daugter” and/or “Mother/Son” weekend workout.
Good Fella recommended Site Q’s read “Freed To Lead” and the “Q Source” maual.