September 7th, 2022
AO: The Dune; Aspen Creek Middle School
Weather: High 60’s
PAX (18): Yodel, Mufasa, Lilly Pad, Lincoln Logs, Blades of Glory, Mr. Miyagi, Vlasic, Bambi, Crab Cakes, Gump, Chowda, Patchy Adams, Unicycle, Coach K, Lite Brite, Ozark, Gator, Hard Hat
Q: Hard Hat
The Opener – presented the 3 F’s, the mission statement, the five core principles, and the disclaimer.
New Guys?
When the Q yells “Q-School,” the PAX will do 3 Burpees and Al Gore while Q is explaining Q-School Stuff.
- Explain the required text – Mission Statement, Five Core Principles, and Disclaimer
- Explain welcoming the FNG
- Explain counting off and picking up the six
- Explain making it personal, have a connection with the PAX.
Mosey – Front of School
- Explain the basic structure: Warm-A-Rama, Thang, 6MOM
- Explain calling and leading the exercise:
- The next exercise is…
- Starting position… MOVE
- In cadence, on my down, on my up, on my in, on my out, on my count, on my open, on your own, etc…
- Exercise! – extremely important… This is literally your “Cue” for the PAX to begin… We’re in this together.
- Explain the different styles of Cadence (regular, slower, red bull)
- Explain Warm A Rama structure:
- Varied warm-ups, think of different parts of the body to warm up… Stretching and dynamic exercises are great to include.
- Start with SSH, but you don’t have to.
Warm – A – Rama:
15 (IC) SSH – Regular Cadence
5 (SIC) Windmills – Slower Cadence
12 (O) Seal Claps
15 (D) Squat Jumps
5 (OYO) Burpees
5 (U) Groiners
15 (RBC) Smurf Jacks – Red Bull Cadence
- Explain how to end an exercise (inflection of the voice)
- Explain how to say HALT for the last count
- Explain how to wait for the whole PAX to finish before moving onward
Mosey: Do-ah-diddy to the track. Great way to keep the group together. Chain run with the front PAX dropping and doing merkins until the entire line passes him, then he yells “6”, joins the end of the line, and the front man drops for merkins, and this continues until we reach our destination.
- Explain about Pre and Post Thang – Optional
- If desired, usually a packaged workout – ATM / BMW / Crowd Pleaser / Steinal / Typically Rinse and repeat 2 or 3 times.
Pre-Thang:
Little Lazy Dora: Partners 60 Merkins, 120 Squats, 180 Flutter Kicks
- Explain The Thang
- It’s the meat and potatoes of the workout.
- Different ways to construct the Thang, this is where you could really insert your personality. Think of the PAX and what they will gain.
- You could tie this into the overall theme of your workout/CoT
- Grinders, Ladders, Stations, String of Pearls, loads of options!
The Thang:
The PAX stood in a circle and one by one HIM came to the center of the circle to pull an exercise from the F3 deck of cards and lead that exercise to the PAX.
10 Each: Chuck Norris Merkins; Sun Gods; Low Slow Squats, Plank
Post-Thang & 6MOM:
6 Minutes of Freddie (Flutter Kicks and Freddie Mercury’s to the song “Bicycle Race”)
- Explain calling OMAHA
- Explain the importance of wearing a WATCH when Q’ing… Keep track of time.
- Explain 6MOM
- Optional
- You don’t have to do the whole 6 minutes but some kind of core would be nice.
- If you are heavy in your core during the workout, you could technically skip this or make it very light.
Mosey – The PAX moseyed back to the flags
- Explain COT
- Count off
- FNG call out
- Name A Rama
- Name the FNG
- Announcements
- Prayer Requests
- Message from the Q
- Closing Prayer
CoT: We pushed it on time and I didn’t get in everything I planned, but it’s better than scrambling to come up with something. My VQ was a sh*tshow (IMO) and that’s OK. A VQ doesn’t have to feel like a super polished Q. I actually kind of enjoy VQ’s that are a little messy. It shows that you are willing to step up and lead, and the PAX are going to support you. Learn from the mistakes and make improvements. I tried to do too many fancy things with my VQ, ran out of stuff to do, made the PAX bear crawl 120 yards, and everyone still told me I did good. I didn’t believe them, and as a result, didn’t do my 2nd Q until 6 months later. Don’t do that. Embrace the opportunity to lead and to learn ways to better lead. I’ve Q’d a lot since then, and sometimes even “wing-it” occasionally. I’m reminded every so often, from guys way wiser than I, why we do this. So many of these things we do are not for you, the Q. They’re for the newer guys. They want to hear our mission statement and core principles. It lets them know they are always welcome. They want to know that we are going to pick up the 6, and that it’s OK to modify exercises. Doing this helps keep F3Omaha special. The guys that have posted down range can attest to that. We continue to grow, and this thing feels different than it did a year ago, two years ago, and especially four years ago. Remember that we are planting, growing, and serving, so help give it away.
Special thanks to Wait Time for always saying something that reminds me of why we do this. And another special thanks to Othello for the format for this Q-School. I had a lot of fun attending his Q-School at Ironwood long ago, and most of this workout’s format came from that.
SYITG!
-Hard Hat
