We had a great Q school led by Posse & Goodfella yesterday at Cutherbertson Middle School. We started talking about how to do a disclaimer and talk safety at the beginning of each workout following the DiCCS format. 1. I am not a professional. 2. Modify as needed. 3. Don’t sue me, F3, or the location. 4. You’re here at your own risk. 5. Safety: make sure someone has a cell phone on their person. Make sure someone knows CPR. Assume cars and buses don’t see you, etc.
Next we learned how to call out an exercise, start it, do the counting, and finish. I forgot how to count to 10 in my head and didn’t raise my voice on my 10th Mountain Climber even though that was going to be my last one. So I had to start over and do it again. This time I did Merkins and got it right. We went around the circle and everyone chose their own exercise and led the group the same way. I wasn’t the only one who had to repeat their turn. I think we all found out it’s a lot harder to count and think when you’re in front of a group of Pax.
Next Goodfella took off running like a bolt and we were trying to catch him. It was an example of how NOT to lead the group to a different location because we want to try to keep everyone together as much as possible. Lot’s of talk about circling back for the Six and never leaving anyone behind.
Then we learned about how to use the surroundings of the site to create exercise routines. We used light poles to stop and do Merkins while running around the parking lot. We discussed visiting the site before you Q to see what’s there, how far away areas are from each other, and planning your workout. A visit is much better than just looking online on Google maps.
We talked about partner exercises and how to use them. Some exercises require partners to be of equal fitness levels (like pushing each other, something like a horn lock drill). Some exercises require a faster and a slower person to be partnered up to keep the group together more and finishing at the same time.
We discussed other exercise structures like triple nickle, the Beast, and Jackpot. Triple nickle is where you pick three exercises and do 5 reps of each, 5 sets. The Beast would be 6 reps of each, 6 sets. Jackpot would be 7 reps of each, 7 sets. F3Nation.com has an Exicon, a list of tons of exercise ideas you can use, and formats/structures to do them in. It’s ok to make some notes for your workout as you plan it out to help you stay on track. It’s also good to plan more than you’ll have time for, much better than running out of things to do before time is up.
Finally we talked about how to end with the workout. Q gets in the middle of the COT, everyone counts off in the number-rama and the Q gets the names down on his phone since no one could remember all those names. Do announcements if there are any. Name the FNG’s. And then someone takes us out with either a thought, story, or a prayer.
I thought it was a great Q school training. Well done Posse and Goodfella!
Although I’ve already had the honor of Q’ing a couple gloomy mornings, it was still a great lesson that gave me some good takeaways this morning at Cuthbertson Middle. DiCCS were given and discussed in detail (heh).
Warmup
After a quick lap around the parking lot to get the blood flowing, PAX circled up and learned a core concept of Q’ing – how to count. One by one the PAX entered the circle to lead the rest in cadence. The next exercise is …, in position, move, in cadence, exercise, 1, 2, 3. If you didn’t get it right the first time, try again. It’s surprising how easy it is to forget such a simple routine when you’re out of breath and in front of a group of men. The actual exercises were unimportant because we were practicing the framework, but were mostly simple – side straddle hops, merkins, imperial walkers and YHC led some windmills. Stuff like that.
The Thang
A super quick takeoff from launch led to a game of pursuit of Goodfella to demonstrate the incorrect way to lead the PAX. After a sprint to the flagpole in front of the school we broke down exactly why Goodfellas lightning bolt across campus was incorrect Q behavior. Circle for the 6, try to keep everyone together, and/or plank it up. We then proceeded to learn a few different routines, by acting them out, that a Q could use for a good workout.
We wrapped up the last 10 minutes of the workout with a few examples of what you can do in the last 10 minutes of a workout and then actually doing one of those, a jack webb.
Everyone then met up at the local coffeeteria, a Chic-Fil-A, to go over some incredibly in-depth documentation put together by Posse. After a good overview of it all, we wrapped it up and committed to going out there and showing what we learned in a Q soon.
Moleskine
Cuthbertson High School was the site were ten Q wannabes were transformed into Q ready-to-bes through the terrific tutelage of Posse and Goodfella. Our fieldwork included discussing the disclaimer, working on cadence, running through some exercises (including triple nickel) and dissecting the various parts of the COT.
Upon concluding the post, Q School continued as we ventured over to Chick-Fil-A (no bagel boys in site) for additional tips, instructions, and insight. After we filled our bellies and brains, well-deserved thank yous were extended to Posse and Goodfella. We parted as better men and better leaders.
12 PAX showed up for the edjamaction of new Q’s. Free biscuits after. Thank you to Posse and Goodfella
The Warm-up:
-took a mosey around the parking lot, followed by some cadence tutorials (examples of good & bad)
The Thang:
-partner work followed by laps with incline merkins
-Triple Nickel (burpees, merkins, Rosalita)
Moleskine:
Learned a lot, thanks to the expertise of instructors Posse and Goodfella
7 strong and brave men joined me to run up and down a couple of Waxhaw’s hills. I don’t get up to this site much but wanted to try and use some different terrain, while at the same time not venturing too far into the darkness to avoid being chased or mauled by some stray dog. Also, spirits were high knowing that the “burpee train” passed at 5:20, sparing the PAX from that suckfest.
WARM UP: Mosey around Waxhaw United Methodist Church to Center Grove Freewill Baptist Church. 15 x Mountain Climbers IC, 15 x Plank Jacks IC, 10 x Low Slow Squats IC, 10 x Merkins IC, 10 x Peter Parkers IC, 10 x Merkins IC
THANG: Run from Center Grove Freewill Baptist Church to Amazing Grace Lutheran Church, long hilly way-each rt .4 mi –10 jump squats one end, 10 HR Merkins other; at middle point each way, 2 burpees—3 round trips total No hand flutters x 20 IC, American Hammers x 10 IC waiting for 6
Mosey to parking lot on Church and Main St. intersection, plank work-civilian count-5 Carolina dry Docks, 10 Merkins, 15 Dry Docks, 10 Merkins, 5 Dry Docks
At Caldwell St. –from there run around bend of Church St.(turns into Givens St.) up to Broad St. intersection-10 HR Merkins at one end, 10 jump squats at other-Completed 2 round trips Heels to Heaven x 20 IC, Dolly x 20 IC waiting for 6
Mosey down Broome St. (turns into College St.) to Brevard. Up Brevard St. to Main St.-5 burpees at each intersection
Mosey back to the start-4 minutes left-audible to the picnic benches dips x 20 IC, Derkins x 10 IC, Dips x 10 IC, Derkins x 10 IC Done.
MOLESKIN: Great group of dudes as always. Fast crew out there as well. A few I don’t see that often, mostly because many of you foolios don’t come to Ignition or Pursuit. F3 Haw WestUC WWW3 whatever we are doesn’t have many hills so it’s always fun to use them when we can. Last time YHC Q’d Floater it was during the remnants of a hurricane and we didn’t get to move much. #recordlowattendance
Always good to get out of the comfort zone and try something different. Just kidding, it’s the same crap I always do, run, jump, merkin, etc, repeat-just with the added danger factor of #87. That’s why I had to prerun to scout for whether those pitbulls were roaming around and whether it was safe in the dark mean streets of the Haw. Regrettably, we only saw a deer and some annoying rat terrier that was attempting to wake up the entire neighborhood with its barking. I usually try and say something about each PAX but there was not a lot of chatter going on when we’re struggling for breath most of the time. Good thing there were only 7. Some of this is actually true.
Twinkle Toes-Told me how much he loved the Q and can’t wait for the next time I’m up. At least that’s what I heard. Grinded it out today.
Easy Button-Getting faster and faster over the summer. Is it the tank tops? We’ll find out in a few months if sleeves are his kryptonite.
Carb Load-Hasn’t missed a workout in 2 months. I think. How would I know? I don’t. But he’s always there. And kicking ass.
Shake & Bake-I know how much he loves to run so my goal was to make him happy. Pushed hard as always, though he probably wished we did more merkins to show off his perfect form.
High Hat– Probably felt like stopping a few times but never quit. He’s going to give the #respecters a run for their money when eligible soon during their annual Respect Games competition.
Deadwood –Despite the calf issues, continued to work hard up at the front. And, since everyone was on their best behavior, didn’t have to scold anyone (this doesn’t apply to Groupme)
Zinfandel– Way to represent for the Crest. He must have forgot that there was a boycott of my Q’s from the Briarcrest guys. #ilivedthere10years #hoaduesalwayspaidontime #thankstroy
ANNOUNCEMENTS: Tonight-Gerber leads Clyent Dinner 5:30-He promises Old E & Mickeys 40s or Boones Farm Strawberry Hill and Zima as the low carb options *unconfirmed on the alcohol selections
Q School this Saturday-see signup links in GroupMe, Slack
You put the time and work in, you watch the experienced Q’s and then it happens. You get the call! “Hey kid, you ready Q?” I bet Fuse Box never expected me to be as enthusiastic in my acceptance of the opportunity. I’ve been fired up for today’s Chiseled Q since that moment and appreciate all that came out loosen the V off this VQ. (very gentle)
You always have everything planned out in your head, but it is a little different when you’re thinking about next exercises and counting kinda counting. You know what you should say and you know when you should say it, but then you just miss it. Thank you to Dough Boy for the reminder. Everyone would have known when to stop if they were in my head, but that is not an ideal place for anyone.
DiCCS given. DJ Fuse Box starts the Party. Let’s begin….
Warmup
The Thang: 14 Stations
Circle up for some Low Slow Squats – 15
The plan always was to get thru the cycle 3 times, but the program quickly turned into an AMRAP to keep things simple. Other Q’s in the past have successfully used running as a timer. I think I will have to revisit that technique for future Q’s.
Thanks again to the 15 PAX that came out and made my 1st Q such a great time. I hope you all felt the love I was trying to share.
Announcements:
F3 Dads Saturday at Dogwood Park – 9:00 am
September 14 prostate run with Need for Speed
We all need to change things up from time to time to get out of our Q comfort zone. After almost 3 years of F3, it’s easy for YHC to plan the same Speed + Strength + Core workouts that seem to be appreciated by the Pax. Well…at least YHC enjoys them, and I try to stick with my “Dolphin”. Sometimes it’s good to feel uncomfortable, to push through a challenge, and grow as a man. Today would be one of those days for YHC and my 14 brothers who were courageous enough to get out of bed when many others either did not, or are unable. Let’s go!
THE THANG:
After a quick Warm-up to the rock pile, every Pax would grab a LIFTING ROCK (some didn’t adhere to the direction). YHC grabbed one of the Cinder Blocks in hopes of some others doing the same. No dice! I recommended a Cinder Block again…still no takers! Sheesh. Mosey with your Pebbles Rocks up the driveway to the front of the school. Boy, this Cinder Block is heavy!
Circle up with your Rock/Cinder Block for a little dynamic stretching for what was about to come. Stretches included:
Now grab your rock for (25) Bicep Curls (IC)…drop the rock and run a hot lap.
Rotate one place to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Up Position…drop the rock and run a hot lap.
Rotate two places to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Down Position…drop the rock and run a hot lap. Done!
Mosey to the side Driveway with your rock for Suicides. After running to each of the (3) light poles, come back to your Rock for (10) Overhead Presses. Upped the count to (20) after the last 2 runs.
This was about the time that YHC (and everyone else) realized that Gerber was making us all look like snails, and he was Turbo! The humidity didn’t affect Gerber, but if it did, he definitely didn’t show it. Nice work, brother. “That Snail is FAAAAAST”!
Grab your rock and mosey to the Globe. At the Globe, circle up again for:
Mosey to tennis court benches for (20) Step-ups with your Rock. Ouch! Done!
Mosey to Speed Bumps…partner up for:
Done! 5 minutes left…mosey back passed the buses and return the rock. Half way there, it was clear we all YHC needed a breather after carrying the Cinder Block the entire workout. Stop for:
Now, return your rocks and head back for COT. Done!
MOLESKIN:
As usual, the Dromedary Pax worked hard today, A shout out to Garbage Plate for showing up 2 days in a row even though his dad, Pocahontas, is out of town. He’s 16, fellas! Let that sink in. What are your excuses? Also good to see Bratwurst’s 14 year old 2.0, “Howie” out there today!
A Happy Birthday to Endo, who turns 45!
Great job by Mad Dog and Dasher in showing up today as part of the WUC “M.A.S.H. Unit”. Both knew they were not at 100% with injuries, but worked hard even at a slower pace than usual. That’s what it’s all about. We never quite feel “100%” in life, but at Fathers, Providers, Leaders we need to show up EVERY DAY and perform. It’s the expectation God has put on us as men and we need to work through our tough times.
So…the title of this BB is “The Burdens of Weight” for a reason. While having my (almost) daily Coffeteria with my wife on our porch when I return from F3, we talked about how carrying that extra weight around today felt awkward/hard/annoying/frustrating/etc. (at least for YHC). It was hard carrying that weight, and I believe every man felt the same way today. That’s why it’s important to remember that we are blessed to have our brothers of F3. We don’t have to carry the “weight” or burden of life on our own. We have each other’s back and God does as well. He is the one who lifts our burdens, and that’s enough.
“I am not able to carry all this people alone; the burden is too heavy for me” Numbers 11:14 ESV
When Lazy Boy asked me if he could help me out by taking the Cinder Block during our final mosey to the rock pile, I told him, “No, I’ve got it for now”. I wanted to finish what I started and with the rock I started with. It was a burden though, and when we got to the breather of Merkins (some breather, huh?), I asked him if he would take the Cinder Block for me. He did…all I had to do was ask. This is symbolic by design, and what God put on my heart today! Don’t be like me…ask for help, or at least take it when someone offers.Thanks for your help today, Lazy Boy! I definitely needed it.
Announcements:
Thanks to OneStar for taking us out in prayer today.
Keep working hard, fellas. And let me know if/how I can help you in any way (and be helped)!
Iron Sharpens Iron!