Author Archive MapleSyrup

Q School @ Cuthbertson Middle School – Homework

9 PAX got to sleep in an extra half hour before heading out into this brisk windy cold morning at Cuthbertson Middle School to get edumacated on the arts of Qing.  Dasher and Posse shared the lead of a light (unless coming out of Hibernation like me) workout filled with advice on how to Q a work out.

The Warmup

Started this Windy COLD March morning with a quick warmup involving all PAX

  1. Lap around the parking lot
  2. Side Straddle Hop X 21
  3. Imperial Walker X 15
  4. Mountain Climber X 21
  5. Low Slow Squat X 10
  6. Mercken X 10
  7. American Hammer X 21

The Thang

  1. Ran to the front of the school and did Dips, followed by step-ups,
  2. On to the covered walkway where we did 3 sets of Lunges.
  3. We followed this by running to the HS stairs where we did 7’s with Jump Squats at the bottom of the stairs & Merckens at the top.
  4. Returned to the start as time was running out.
  5. Before getting back to the start we stopped to do some Incline Merkens, Derkens and Regular Merkens
  6. Lots of great feedback and training at each station.
  7. We ended the workout and all drove to McDonald’s for a walk through of packet and teaching

Moleskin

Great opportunity was presented by Dasher and Posse to learn more on how to run a successful Q. This was especially good for me as I Q’d (half Q’d) one work out in the past and made thing to difficult.

As everyone arrived at the Middle School Dasher was sure to keep us on time and notify us how much time until we go and get us started on time. During warmup got a chance to hear everyone’s name and everyone got a chance to lead an exercise to get right into it.

After finishing up the warmups we moseyed over to the front of the school for 25 Dips and 25 Step-ups. At this location got teachings and suggestions on planning our future Q’s.

After this we made it over to the covered walkway where we did 3 sets of walking Lunges and jogging around covered sidewalk to start each lunge set.

From here we Moseyed on over to the HS stairs and began doing 7s, starting with 1 jump squat at bottom and 6 merckens at top.  Here is where Posse conveniently decided to be duck out of this part of the work out to be “helpful” and go gather Radar who had just drove in with his tardy slip to join the rest of the students. Discussed how leaders can modify with extra reps or doing 11s, starting at 4 and other methods to help keep PAX together. Togetherness Good, Large separation Bad, Not Good but Bad.

After we finished up the 7’s we started to Mosey back when Posse and Radar caught back up to the group. Once all together we started our trot back with a quick stop back at the benches to do Incline Merkens, Derkens and Regular Merkens before finishing our mosey back to start.  Ended with a PAX count, names, more instruction, Announcements, and an Inspirational quote from Posse.

We all drove to McDonalds (Not Ole’ MacDonald’s) and reviewed, in a bit more detail, the documents.  Great time of fellowship, discussion and time getting to know one another.

Announcements

  1. Spaghetti dinner fundraiseron 3/3/18 to raise money for the Starnes family who lost the father/husband. Still able to get tickets at the fire station in Waxhaw from 5:00PM – 7:45PM.
  2. Bros, Brews, & Bibles3rd F on Sunday, 3/4/18, from 6-8PM @ Growler USA by the Sun Valley 14 movie theater.

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