QSchool – How to Count

by | Sep 3, 2018 | Blast Off | 0 comments | 1 TClap

It was a calm morning and several vehicles were already parked at 0518. The flag was planted. The speaker died, so we had to create our own music. 14 pax showed up for the Q School lesson on how to count. (Well one pax beat the fart sack for the last 23 min.

The Thang –  We always begin with the Disclaimer. Here’s the version used today: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”

Purpose of Counting in Cadence: We do many things in F3 that may seem trivial. One may be coming up with nicknames for each exercise or counting in cadence. However, these things matter.

  1. Counting cadence allows 18 individuals speak with one voice. Although this may not matter as much doing 20 SSH, it matters more when doing 20 SSH after a brutal Beatdown. Speaking with one voice allows the brother beside you to pull from your strength and voice. We count in cadence for our brothers and to join together as a single unit.
  2. Counting also creates a rhythm that distracts the mind from the difficult task at hand
  3. Don’t reveal the number of reps. Guys will budget their effort.

The Warm-Up Lesson:

4-Count Cadence: In the 4-count cadence, each count aligns to a movement.

  • SSH IC;
  • Don Quixote  IC.
  • Flutter Kicks IC, STOP
  • Merkin IC
  • Burpee IC (6-Count)

Up or Down Cadence: Used for single explosive exercises.

  • Merkin x 10 IC Down (What do you notice about the rep counts)
  • Jump Squats x 15 Up
  • Squats x 17 Down

Tempo Cadence: Used for Slow, Deliberate movements.

  • Slo-Mo Squats x 10 IC
  • Tempo Merkin x 11 IC
  • Good Mornings x 7 IC

Partner up and follow the Q. This was a pop quiz to see who would get the mumble chatter up with their partner. The quiz came in having to name your buddy. The planned detention was 100 burpees. Luckily everyone knew their partners name. The mumble chatter back to the flag was intense, so the lesson was learned. Fellowship with your brothers.

Practice – Divide into small groups. Practice counting exercises in cadence. Brothers grade you.

  • Less than 5 sec from “halt” to “Next exercise…” by next Pax
  • Wasted time = 5 burpees (we didn’t have to use this one.
  • We finished with the newest F3 member from each group leading an exercise. Each man did well. Each man could improve. Catheter proved that like a champ for a stud who’s been in F3 for 2 weeks.

7’s – A trick to catching your breath, while pushing each man. Merkins and Squats. Finish with the 6.

Mary – Pax choice. Proper cadence. Less than 3 sec between. We did well on this final quiz.

COT/BOM: We kept many spoken and unspoken prayers in our hearts today.

Announcements: Read the webpage announcement tab www.F3ENC.com.

Moleskin: Today was fun. YHC has gotten creamed before by messing up a cadence. It’s embarrassing when something that we hear so often can’t be repeated when you face the crowd.

Today also helped remind YHC why we count. It’s amazing what happens when tired men gain strength from the energy of the man next to them. Our goal is to use that to push yourself beyond what you could do without a cadence.

Here are some tips for counting and being a Q:

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