Q School – April 2018

THE SCENE:  45 degrees and perfect weather for Q School
F3 WELCOME & DISCLAIMER:  YHC led the pax through the importance of and the elements of the disclaimer.  The disclaimer should never be overlooked and always be at the beginning of every workout.

WARM-O-RAMA:
SSH x20 – IMHO every workout should start with SSH for the sake of traditions!
YHC went in depth the importance of calling out exercises and cadence.  The proper callout of an exercise helps the pax know what to expect.  All Q’s should practice the callouts and cadence before stepping out for the first time to Q.
Imperial Squat Walkers IC x20
SSH IC x20 (Led by O Positive)
Daisy Pickers IC x20
SSH IC x20 (Led by Choker)
SSH IC x20 (Led by Orange Julius)
Burpees IC x20 – YHC led the pax in a uncoordinated and difficult cadence of 20 burpees to prove a point that bad leadership and overly difficult exercises can hurt the pax and your leadership. Losing the trust of the pax to follow you will hurt your leadership abilities.  The opportunity to Q is not about you. The workout is for the pax so always be aware of how you are serving them the workout.

Mosey up the hill. – We ran up the hill to demonstrate that when running you have to assign someone to the 6. This makes sure nobody gets left behind.  We stopped at the top of the hill and performed flutter kicks waiting for the six.  YHC explained pushing the stallions in the pax while never leaving the 6.

THA-THANG:
Dora 1-2-3
Pax 1 will perform the prescribed exercise while Pax 2 runs to the end of the parking lot and back.  They will complete exercises listed.
100 Merkins
200 Big Boy Situps
300 Squats
YHC emphasized the simplicity of exercises is important to not overcomplicate the workout.  KEEP IT SIMPLE! You do not have to invent exercises to Q in F3.  You may also want to focus on a specific area of the body to workout, for example, shoulders, legs or arms.  You may also want to focus on a full body workout.  YHC has chosen the full body workout with Dora 1-2-3.  We also focused on FORM. Proper form will produce better results than simply blowing through improper reps and quickly as possible. When you do improper form, you are cheating yourself.  As Q, you should set the example of proper form. Demonstrate exercises when necessary.

10 Burpees OYO
Bear Crawl across parking lot.
9 Burpees OYO
Bear Crawl across parking lot.
8 Burpees OYO

Mosey to circle up for Mary.

MARY:
American Hammers IC x20
LBC’s IC x20
Shoulder Taps IC x20
Mountain Climbers IC x20
Hello Dolly IC x20

COUNT-OFF & NAME-O-RAMA
17 Pax (2 Irish Goodbyes and 1 FNG) Welcome Squeegee!

CIRCLE OF TRUST/BOM:
A Q is responsible for the outcome of the workout.  Be that somebody and step up to Q.  Do not let fear be the reason you do not Q.  YHC challenged the pax to sign up for a date to Q in May before leaving the parking lot.  When we have diversity of men leading, it benefits all the pax of F3 Memphis.  F3 needs each and every pax to lead so we can all get better.  We need each other to get better. Our families need us to get better. The city of Memphis needs us to be better so we can make Memphis a better place to live.

MOLESKIN:
Best part of our bootcamp today was a surprise visit from F150!  Loved the effort from all the pax to push thru during the workout while also listening and learning.  YHC was truly humbled to lead today.  Definitely not worthy of teaching Q School but glad the pax showed up and put in work!

ANNOUNCEMENTS:
BrewRuck901 is next week.  Over 60 people are signed up and YHC is PUMPED!