Archives: Q School at DDG

  • When: 20200825
  • QIC: Marvel
  • The PAX: Double Fault, Gas Station, Sea Daddy, Huggies, Daycare, Musket, Ladies Man, Funny Car, Moneyball, Dreamliner, Bing, Marvel
  • Conditions: Humidity below 70%, so not half bad

    PAX: 12 NICE

    FNGs: None

    Disclaimer

    • 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

    Warmarama

    • SSH – 25 IC
    • Arm Circles – 10/10 IC
    • TTT – 10 IC
    • Mountain Climbers – 15 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, or On Your Own (OYO)]… Exercise”

    Q: 1,2,3; PAX: 1; Q: Last rep higher inflection. PAX: “Halt;” Recover

    Mosey to Food Lion, the short way.

    The Thang

    Six stations around the strip mall: hold exercise while truth nugget was dropped on PAX, followed by exercise, followed by sprint.

    • Level 1. Plank, Merkins

    It’s not about YOU.

    • Level 2. Al Gore, Squats

    Actually PLAN your Workout

    • Level 3. 6 inches, Big Boi Situps

    If you can’t DO IT, you can’t Q IT (Do not “clipboard” in F3). Q must be able/willing to do anything you call; ≠ “first,” but proper form.

    • Level 4. Plank, Alternating shoulder taps

    Better to have too MUCH than not ENOUGH

    • Level 5. Al Gore, Lunges

    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.)

    • Level 6. 6 inches, American Hammers

    NEVER Leave a Man Behind (bedrock principle of F3. We start together/finish together. If many PAX, assign a “sweeper” to this.)

    Circle of Pain: PAX take turns counting out ten of the exercise, while all other PAX do AMRAP until their turn to count 10. Merkins, Squats.

    • 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 audible if workout isn’t working for the PAX.

    PAX practice “How to call an exercise” and “How to Count.” by repeating the same round the Circle of Pain, with each PAX calling 10 LBCs IC.

    Mary

    Banana/Boat. Switch when each PAX repeats something learned.

    1 minute of AMRAP LBCs

    COT

    “Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness”

    James 3:1
    • 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. Backblasts (template)

    Moleskin

    • 240 LBCs completed + whatever accomplished during AMRAP minute
    • Mumble chatter was strong though YHC will admit he did not pick up on it due to focusing on his Weinke/the Q School
    • Focus was so intense, YHC did not even activate a workout on his fitness tracker until 0600.

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      • Backblast template can be found here.
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