Warmup
Went for a quick little mosey around the parking to get everyone warmed up and the blood flowing, because that is what you do when its 27 degrees outside on beautiful Saturday morning. Regroup in a circle to give all a chance to be the center of attention, well what was left, after Posse’s GREAT rendition of Imperial Walkers
The Thang
Goodfella took off from the group like Buford T Justice would chasing a 1977 Black Trans-am…”But Daddy….”
Come to the front of school to partner up to knock out 50 dips and 50 step-ups while the other did half a lap
Run to the buses, where everyone gets down on all fours, to do bear crawls and long jumps. Then we proceed to head towards the shed where some one called out BURPEES. Whom ever that was, Thank you. So we commence to do burpees between each light pole until the shed.
Everyone grabs a lifting rock. Some are bigger than others. Exercises include Chest Press, curls, squats, triceps extensions, with a shuffle to the left for each exercise.
With a little time left, we mosey back to the COT on the sidewalk, but stopping every light pole for 5 Bobby hurleys. Still had a few mintues left. so we did the pushup wave.
Posse took us out with a great quote and then proceeded to Mickey D’s for coffee and the 2nd part of the examination. I sure hope I passed
Burning the midnight oil…..
15 PAX, 12 of which were Newbie Qs, gathered at Cuthbertson Middle on chilly February morning eager to learn how the magic potion is made….
DiCCS Explained….with longevity…..
WARM-UP
Posse’s version of a circle jerk or was it jerks in circles? Regardless, everyone took turns practicing the different ways of counting in cadence based on different types of exercises.
Merkins
Low slow squats
Side straddle hop
LBC
Big Boy Sit Ups
Emperial walkers
…a few more I can’t remember
THE THANG
Mosey/chased Goodfella to the front of school where we learned what not to do when on Q. Reviewed and practiced partner exercises and talked about when and how to use them. Talked about using covered areas when its raining. Mosied some more around the building and discussed using columns, light poles, trees, etc to do staggered exercises. We practiced with some squats, burpies, etc. We learned about time management and the importance of setting an alarm for 5 minutes remaining so we can start making our way back if we haven’t already. We worked our way back to the start and learned how to closed the workout.
MOLESKIN
I learned today that I’ve been luke warm over the last 12 months and it’s time to get fired up. Sprinkles and I will be on Q at Dromedary the 1st and 2nd week of March. Looking forward to getting after it and getting to know everyone and getting some FNGs to come join our insanity!!! Posse, Goodfella, and Gerber did an awesome job today. Thanks brothers!
At my first Q school we stood around frozen as an icicle, but once we got going it was all good. First, we went over DCCS and ran a hot lap. Next we went over exercises and counting. Next, we ran to the front of the middle school and did a partner workout so we could learn the best techniques matching people together. Then, we went over to the bus area and the transporter shed. Along the way we talked about using light poles and columns for exercises. Next we used the rocks by the shed to workout our arms. Afterwards we did jump squats back to COT
Welcome to Saturday morning Q School with Principal Posse and Coach Goodfella!
Location: Cuthbertson Middle School Campus
The Warm Up
We started off with a quick mosey around the side parking lot. When we returned from our mosey, we began doing a warm up with Posse who was leading us in warm ups by being a class clown. Come to find out later that it was done intentional as a way of showing us what not to do and what is the correct way of doing it.
Each Pax was then given the opportunity to practice leading a warm up exercise. Each Pax was given constructive criticism on what we were doing right and wrong during our tryout.
The Thang
After we concluded our warm up, Goodfella took off running to the front of the middle school and had us follow him after he had gained some distance from us. Once we all got to the front entrance of the school it was once again explained to us that this is not the proper way of leading the group. He then explained to us that not only is it important to make sure that there is a leader in the front of the pack, but that there is a leader in the back of the pack staying with people such as myself who fall behind the rest.
We were given examples of why staying with the group is important due to some recent tragic events where people had been hit or died and were found because they were off on their own and not with the group.
The group was then instructed to break into pairs. After pairing up, we were then given the workout of doing (50) dips, (50) step ups and doing a half run around the front island of the school parking lot. Once completed, we then moseyed to the bus stop. There, we completed bear crawls and broad jumps to the other end of the columns.
After we completed this, Principal Posse then got stern with the group, as the Pax waited for everyone to complete the workout, they were standing around talking when they should have been doing some other forms of exercise.
We were then instructed to mosey to the shed. But as we get to each light pole, we were to complete 5 burpees. Once we got to the shed, the group completed another exercise waiting for the rest of the Pax to catch up. We were then instructed to grab lifting rocks and circle up in the parking lot. After completing the first exercise we then found out we wouldn’t be staying in the same spot and were to shuffle left. This left some Pax with the difficulty of working out with a heavier rock then they had picked. A few Pax led different exercises such as curls, bent over rows along with a few others.
We then returned the rocks to the pile and met back at the shed and did a time check. We had 10-15 minutes left to get back to the side parking lot where we had began.
The next workout instructed was to do a run back to the side parking lot but stopping at each light pole where we would complete (5) Bobby Hurley exercises. Half of the group returned to pick up TB who was behind while the others returned to the side parking lot and completed some additional exercises.
Once all were back at the side parking lot we circled up and completed some demo exercises we can do to fill up any remaining time.
Posse led us out and explained to us all of the different ways that we can take the group out. He led us out using a quote that he had pulled up and saved on his phone.
Moleskin
We all worked together as a team today. We were educated and shown that there is more to Qing a workout then just what we see when we all show up to site each day. There is a lot of prep work that goes into it. If we are Qing a site, we should arrive early and inspect the site to make sure that its up to safety standards to host the workout.
Best of luck to everyone who attended Q school today. For those who havent Q’d yet, I wish you all the best and that its everything you sought out to do.
COT/Announcements:
For the month of March, no one is to Q more then once.
Everyone is getting together this morning to help move Shop Dog from his apartment to Millbridge.
CLASS DISMISSED!
Warmup
We started with a quick mosey around the parking lot and circled up for warmup exercise. Posse started with an example of how not to do any exercises and we discussed the correct way to start a finish exercises.
We went around the circle with each Pax member taking a turn doing an exercise as the Q.
The Thang
Goodfella took off to the front of the Middle School with not really much of a warning to demonstrate on how not to lead the group to our next exercises.
We Partnered up and with 1/2 circle with 50 Dips and 50 Step Ups.
Mosey to the buses for bear crawls and broad jump and alternating with each column.
Mosey to the shed but at every light pole 5 burpees. we grab a lifting rock and circled up. We shuffled left after each exercise Curls, Chest Press, Triceps extensions and Squats ( this didn’t work out for all as some of the Pax grab some larger rocks).
With 12 minutes to go we did 5 Bobby Hurley’s at each light pole as some went back to pick up the Six others circled up for some Ab workout.
Back to the start with a few minutes to go, circled up for a Mencken wave until time was up.
Moleskin
Worked we together to sharpen our skills as we all embark to our new challenge of becoming THE Q MASTER. I’m looking forward supporting each one of you boys on your first Q.
COT/Announcements
Month of March we will have no one Q more than once at any site.
15 Leaders gather this morning in some cold 27 degree temperatures thirsty for knowledge.
Warm Up:
Posse went through an overview of some do’s and don’ts and had everyone go into the center and try their hand at leading an exercise. There was no mistake, if you didn’t do it well enough for Posse, it was done again (no surprises there).
The Thang:
Goodfella took off running fast by himself, like he may have done in the past when he was younger going home from school, hoping his mom didn’t hang his pee stained sheets out the window for everyone to see he wet the bed.
We all partnered up to do 50 dips and 50 step ups with one person running a lap, while the other doing the exercise and trading off.
A short Mosey to the bus locations for some bear crawls and jump squats. I didn’t get any takers for my demonstration of Alligator Merkins, but that’s ok, it will be back for my next Q.
Mosey to each light pole with 5 burpees at each light pole until we reached the bathroom area where we grabbed a rock for some exercises before a Mosey back to the parking lot stopping at each light pole for some Bobby Hurleys.
Moleskin:
We may have started out shaky in the beginning, but Posse had us on track that by the end everyone was a fine tune machine. It was
great to see everyone out there ready to take on the world.
Back to school for another education. Posse’s posse of a couple Veteran Q’s,(is that what a VQ is?) hope to usher in another batch of semi-qualified Q’s to generate more banter in GroupMe.
The Warm-up
hot lap.
Everyone step in to practice your counting. Boitano and his 75 Merkins. Posse Imperial Sqwalkers looked like a mamma duck faining an injury. Varying degrees of success and repetition.
In an effort to teach proper counting technique for our VQs, (lets see if I can make this PC) Goodfella proceeds to do humming bird SSHs while the rest of us flapped our wings like vultures, managing to get in one SSH for each of his 3… (is that a cadence count)
The Thang.
Moleskin
We learned a couple of good things to pass on in an effective way. We anticipate your vocal judgement when we step out of our little shells to Q.
COT
Get in the ARENA. Get off the sidelines. Now for a cup of Coffee and a deeper jump into the backend details at Micky D’s.
What a difference 24 hours makes. After making it through a windy but 60-degree warm workout yesterday, this morning’s 27-degree Q school @ Cuthbertson Middle tested the determination and desire of 15 PAX. Hard to tell how many were truly new to the Q but even the pros dialed down their experience levels to show us some of the mistakes they’ve “only ever made once.”
So with a campus full of frost ahead of us, and only one innuendo during the DiCCs, we ventured out.
CoP
Quick lap around the parking lot to knock off the frost and then circle up for a demonstration on cadence. Even though I’ve seen several examples of “cadence challenged” Qs before, Posse put them all to shame in a humble effort to highlight POINT #1, how the quality of the Q sets the tone for the grind. Better examples followed and then a quick round-robin of PAX-led warmups using proper cadence (mostly).
The Thang
Warm up complete and Goodfella sprints to the front of the school. Half the PAX catch up, half get caught off guard and left behind. Point #2 made and we regroup at the front of the school for partner work.
Mosey over to the bus lot for exercises leveraging AO-specific structures. In this case, the covered walkway with columns. After throwing the next exercise out to the group, someone called for bear crawls to the delight of the crowd. Another PAX tried to subvert the exercise by demonstrating an “Alligator Merkin” and the group quickly reversed course and accepted the bear crawls. We originally tried to mix the bear crawls with squat jumps but quickly realized that squat jumps are not a distance sport. Swapped for broad jumps and we’re off. Alternate between the poles. Al Gore while we wait for the 6.
Next up, cross campus movement using landmarks for added pain. 5 burpees per light pole as we headed toward the shed. Plank and Plank Jacks till the group reforms.
Mosey to the rock pile to select a rock. No one told us we were going to shuffle rocks which left some PAX happier than others.
Point #3 (probably not as I’m sure we had learned more by now) about proper form and the handling of large rocks (no innuendos) and then back to the pile.
Getting close to time so we head back to the start using the back walkway. 5 Bobby Hurleys per light (thanks for showing me the move) and we’re back in the parking lot. Half the PAX circled back for the 6, other half took turns calling out cadence to keep us moving and warm. Monkey Humpers, Flutters, LBCs kept us loose.
Short mosey back to the cars and POINT #4 (?) delivered about how to fill time (or shorten time) based on the progress of the weinke. Low milage, varying intensity, but high on learning. Thanks Posse.
COT / Announcements
I’m sure there were announcements but I was wrapped up in some mumblechatter.
Posse with the inspirational quote to take us out.
Gerber with the ring light for visual proof of who he can get to Q next week.
The Moleskin
Great group of guys out there this morning. Special shout out to Posse and the site Qs who assisted for getting this group in shape. Hope to see everyone leading their first Qs in March.
Special shout out to Sprinkles who introduced me to the “Merkin Wave”. Gotta steal this as a “Point Break special” to stick with the beach/ocean theme.
Lots to think about as I put my first weinke together. I’ll be out @ Anvil in Area 51 on March 4th if anyone wants to see the results of actually going to Q school. No promises.
Warmup
Really bad imperial walkers by Posse
Around the circle with each new Q calling out a new exercise (amazing how you go blank in the circle for the first time).
The Thang
Goodfella took off like a jail break to the front of the Middle School to show how you don’t run off and leave the Pax.
Partner work with 1/2 circle and 50 Dips and 50 Step Ups.
Mosey to the busses for bear crawls and burpees between the columns for 1 set.
Mosey to the shed and grab a lifting rock. Don’t pick the wrong rock (each exercise followed by shuffle to your left.) Chest presses, curls, squats, tricep extensions, and possibly one more that wasn’t that memorable anyway.
12 Min left, run the light pols with 5 Bobby Hurley’s at each pole.
Back to the start a bit early, so circle up and each of the Pax call out. Push-up wave and we’re done.
No announcements and a great quote read by Posse. Off to McDonalds for some more learnin.
15 High Impact Men showed up for some learnin’ with Posse at the helm. F3’s mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. Congratulations fellas, you just took a big step towards that today.
Warm Up:
Took a lap around the starting lot then circled up for some practice in remedial math AKA: Counting. Posse did an excellent demonstration on how not to count cadence, including poor form, speed, rhythm. Goodfella and Gerber followed up with proper demonstrations of counting both in cadence as well as civilian counts. We then proceeded around the circle with each PAX choosing an exercise and calling the exercise as the Q would.
The Thang:
Goodfella then went cowboy on us and sprinted off towards the front entrance of the school. Another demonstration of what not to do as a Q: don’t leave your PAX behind.
We then partnered up and did a combined 50 dips and 50 step-ups while alternating a half lap around the front lot. Partners can be paired by like size/speed/ability or by opposites, depending on the type of exercises you want to do. You’re either combining strengths or pitting like vs like. It’s also a great way to eat up some time for your weinke if you’re running out of things to do.
Another mosey to the bus lot where Posse asked for the PAX to give him some ideas for the next exercises. Bear Crawls were suggested. Anyone else? Please? JWow suggested the Alligator Merkin. After his demonstration it was decided that it was a terrible idea so we did some bear crawls and jump squats between columns. Who knew jump squats could be used to move from one location to another?
Another mosey with exercises at each light pole. I honestly can’t remember the exercise we did, but that’s not the point. The point is you could do ANY exercise between light poles and it’s a great way to break up a long mosey and keep the PAX closer together.
Down at Transporter’s Shed/Rudy’s Office we grabbed some rocks and circled up for some lifting exercises. Most sites have a pile of rocks somewhere that can be used to get a little arm work in. Just remember, while doing your counting, make sure you’re counting slowly enough were the PAX can use proper form. It’s a better exercise and it helps prevent injury.
We’re running low on time, which brings up the important point to make sure you know how much time you have left. Goodfella suggested setting your watch alarm for 5 minutes ahead of the intended finish time. That way you’ve always got time to make a quick mosey back to the beginning.
In our case we did 5 Bobby Hurleys at each light post back to the starting lot. Some PAX went back for the six and others stayed in the lot and did some exercises. Either one is fine, but KEEP MOVING.
Final exercises…final…exercises…OK, I really don’t remember what they were…Doesn’t matter. The point is to finish together and on time. If you’ve followed the previous tip about setting your watch then you should all be back at the shovel flag with time to spare.
Moleskin:
Lots of great lessons today. Lots of excellent leadership. If you’ve never Qd before then there’s never a better time to start. I think it’s awesome how many guys signed up and showed up. If you haven’t already been approached by a Site Q to lead your vQ then seek one out.
Posse, the real Q for today, led us in the closing. It doesn’t have to be a prayer. It can be a quote. A life lesson. An inspired thought. Make it yours.
Plan it. Lead it. Close it. #cradletograve