Archives: Q School

  • When: 20180804
  • QIC: Dreamliner, Screen Door
  • The PAX: Marvel, Bachelor Pad, Bevo, Scrap, Doss, Turn Two (FNG), Gunner, Dreamliner, Screen Door
  • 9 PAX attended Hampton Roads Q School. The curriculum was incorporated into the regular #Ironclad beatdown. Hopefully, there was applicable information for the veteran as well as the VQ. A few extra truth nuggets not covered in the workout are in the backblast.

    The Thang
    A. I am not a professional.
    B. You are participating at your own risk
    C. You are responsible for your own well-being
    D. You are here voluntarily, and you are not paying to be here
    E. Know your limits and do the best you can

    Side Straddle Hops (SSH) x25 In Cadence (IC)
    Shoulder Circles x20 IC
    Merkins x15 IC
    Mountain Climbers x20 IC

    Discussed calling two minute and one minute warnings before workout, mumble chatter, how to call an exercise, and how to count.
    1. “The Next Exercise is _______”
    2. “Starting Position … Move”
    3. “In Cadence [or On My Count (OMC), or On Your Own (OYO)] … Exercise”
    Q: 1,2,3 PAX: 1
    Q: Last rep has higher inflection. PAX: “Halt”

    Hand off to Screen Door.
    Mosey to parking deck. On each level (1 through 6). A hold exercise (e.g., plank) while truth nugget was dropped on the PAX, followed by an exercise, followed by a sprint up the ramp and around the corner to the next level.

    Level 1. Plank, Merkins
    Level 2. Al Gore, Squats
    Level 3. 6 inches, Big boy situps
    Level 4. Plank, Alternating shoulder taps
    Level 5. Al Gore, Lunges
    Level 6. 6 inches, American hammers

    Truth Nuggets:
    1. It’s not about YOU.
    2. Actually PLAN your Workout
    3. If you can’t DO IT, you can’t Q IT (We do not “clipboard” in F3. You, as the Q, will need to be able and willing to do anything you call for the pax to do. That doesn’t mean you have to be “first,” but if you cannot do 20 Merkins, with proper form, in cadence, then you cannot call it and ask the PAX to do it.)
    4. Better to have too MUCH than not ENOUGH
    5. Always wear a WATCH (We start and end on-time. End time is the end of the workout and not the end of COT. Cutting workout short if several FNGs is okay but should not be the norm.)
    6. NEVER Leave a Man Behind (This is one of the bedrock principles of F3. We start together and finish together. If large number of PAX, assign a “sweeper” to this duty.)

    Hand off to Dreamliner.
    Mosey back to the flags.
    Coupon Olympics: PAX practiced “How to call an exercise” and “How to Count.”

    Partner Sets:
    100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
    Run to the port-a-john and back
    100 Big boy situps (P1 does 10 while P2 holds 6 inches 100 total for group)
    Run to the port-a-john and back
    100 Curls (P1 does 10 while P2 holds rock above head; 100 total for group)
    Run to the port-a-john and back

    Focus here is on Mumble Chatter, Morale, and Camaraderie.
    Praise individually and critique as a group.
    Discussed Paying Attention to the PAX
    1. Engage the PAX
    2. LOOK at the Pax
    3. Demonstrate when needed
    4. Don’t be afraid to alter your workout if it isn’t working for the PAX

    Hand off to Screen Door
    5 core principles listed by Screen Door
    1. Are free of charge, 1 burpee
    2. Are open to ALL men, 2 burpees
    3. Are held outdoors, rain or shine, heat or cold, 3 burpees
    4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, 4 burpees
    5. End with a circle of trust, 5 burpees

    Memory of the PAX was tested (it’s called Q SCHOOL for a reason) as they had to repeat back the 5 core principles. After each answer, decreasing number of burpees (5 to 1).

    Hand off to Dreamliner
    Sprint 1/4 lap around lake and back to get the heart rate back up.
    Banana/Boat. Switch when repeating something learned. Additional Mary (American hammers, box cutters, Freddy Mercury’s).

    Circle of Trust (COT):
    Count-o-rama and namerama
    James 3:1 (ESV) Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness.
    Teachers must hold themselves to a higher standard.
    The Q is not simply the leader of the workout. The Q is responsible for the outcome.
    Goal: 10 post “rule.” Q before your 10th post.
    Prayer requests
    Ball of Man (BOM)

    Aug. 18: Speed for Need 5K. We need more runners.

    August QuadP (Monthly Challenge): F3 Iron PAX. Starts tomorrow. More information coming soon. @F3IronPAX

    Important Links:
    Q Schedule: Just sign up. We can help you prepare.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from but the username and password can be the same
    Twitter: @F3HamptonRoads
    Facebook: F3HamptonRoads