Don’t Jerk It – one of many Q nuggets

YHC loves to Q. Delivering a beat down that gives everyone a solid workout by challenging the experienced PAX without leaving the six is extremely gratifying. YHC asked Quick Lube if he could Q today for his own enjoyment and because he wanted to pass on a few nuggets of information about Qing.

Warm Up
When counting in cadence (IC) today, YHC disused the importance of the Q matching his count to the movements of the exercise. Each count should go with a movement. An example of this can be seen below for Side Straddle Hop (SSH) and Temp Merkins.
SSH IC 15x (1- jump put feet out and hands up, 2- jump put feet together and hands by your side, 3- jump put feet out and hands up, PAX count – jump put feet together and hands by your side)
Tempo Merkins (1,2,3 count on the way down, PAX count on the way up) IC 10x
Squats IC 10x

Run around the circle to the exercise equipment (giving different options for different speeds)
Plank-o-roma for the six

The Thang
Dora 1,2,3 – with a partner complete 100 merkins, 200 little baby crunches (LBCs), 300 squats. Partner 1 runs to the umbra and back while Partner 2 does the exercise, flap jack Partner 1 picks up where Partner 2 left of.
Peoples Chair/Balls to the Wall for the six (few of the PAX wanted to move into the Balls to the Wall position – plank was given as the variation)

Run to the big rock pile – hold your rock over your head while waiting on the six.
It is important as Q to allow very little time during the workout where the PAX are just standing around. The PAX should always be doing something. A caveat to this is if the PAX is being allowed to catch their breath after an especially exasperating set of exercises. Look out for transitions during the workout – running from one location to another (solution: have the PAX do something while waiting for the six) or explaining the next exercise (solution: keep the exercises fairly simple so the explanations can be short, if a longer explanation can’t be avoided then have the PAX do an exercise of some kind while you explain.)

Before starting the exercises YHC explained they would be done IC. YHC stated the count would be done at a slow pace. In F3 we tend to count too fast. This prevents the PAX from staying together and doing controlled reps. Going too fast leads to jerking motions on your exercises. YHC told the PAX not to jerk it, because doing so leads to messy workouts and possible injuries.

With the rocks in hand the following were done:
Curls for the Girls – IC – 5x
Rock Press – IC – 5x
Tris for the Guys – IC – 5x
Curls for the Girls – IC – 10x
Rock Press – IC – 10x
Tris for the Guys – IC – 10x
YHC had originally planned to go up to a 15 count with these exercises but based on the PAX response YHC decided it would be best to skip. As Q, pay attention to the PAX and adjust your plan as necessary. Just because you can do it does not mean you should Q it.

Run to the shovel flag
Wind Sprints:
Make two groups
Group one line up at the light pole and sprint to the next light pole
Once group one is done, group two follows
Turn around – rinse and repeat
Total of 10 wind sprints done

Circle up for Mary
American Hammer IC 10x
Windshield Wipers IC 10x
Slinky IC 10x
Merkins IC 10x

CoT
Prayers:
Students and teachers going back to school
Grammar’s daughter getting her eyes checked in Durham – he’s not able to go because of 1st day of school.
Mellow Johnny’s cousin is back in the hospital.
Praise for Splinter’s friend Homeland (F3 Wilmington) says F3 saved his life.

BOM

Moleskin
Stories like the one Splinter shared today in the Circle of Trust are inspiring and reminds us how F3 is so much more than just a workout group. Keep emotionally head locking guys. There are a lot of men out there that need something like F3 in their lives. Our numbers have been growing at a strong pace over the past couple of months. There were 3 FNGs just today! A number of these newer PAX members are going to be ready for their VQ soon. YHC hopes the Q nuggets dropped today are helpful in developing both future and current Qs. Quality workouts will help bring new PAX back and will help us all grow stronger with less chance of injury.