VQ week kicks off very soon and The Green Mile is ripe with new Pax. A few days ago I decided to mix in a little “how to Q” with a beatdown. Small group today, but overall a success. I will try to replicate this a few more times. Here is how it went down.
Mosey behind school explained some Q 101 principles to the guys:
- Start on time
- If you can’t do it, don’t Q it.
- Keep it simple.
- Speak clearly and with authority.
Warmorama went down. Walked through importance of walking through the “what is F3” and the disclaimers. Walked through how we call out exercises (see the 101 video, lots of good information). Chipper and TSG took turns calling out warmups exercises.
COP 1 – Four corners/prostitute style. 10 merkins/20 LBCs/30 jump squats/40 SSH.
Principle 5: Know your Pax. Just because you can lead a grueling workout like 11s with Burpees and Navy Seal pushups doesn’t mean it’s the right call for everyone. Be mindful of your group’s capabilities. Push them, but always have modifications ready so everyone can participate, no matter their fitness level. It’s about challenging your Pax, not breaking them.
COP 2 – Asked Chipper to lead a triple check. Dips and Freddie Mercury. Boom.
COP 3 – Asked TSG and Chipper to come up with something else. DORA was the verdict. 100 squats/200 LBCs/300 Mountain Climbers. DORA is three guys, right TSG?
COP 4 – Heist time killer. Mosey around bus loop and did squats at each light post. Build up by 5 to 25. Down to 5. Then 5 burpees at the end.
BTTF for 6 MoM. Good job by TSG and Chipper leading ab work.
Chipper and TSG led numbers/Names.
Principle 6: End on time.
Announcements :
- Daddy daughter dance coming up. If you are interested see Rudy/Meatball. Don’t have a daughter, ask those guys how you can help.
- VQ freaking week starts technically November 4, but TSG is signed up for November 1 at Satan’s Hill. Get some!
- A potluck/chili cook off is in the works weekend before TG.
Prayers:
- Healing for Dumar’s Dad and Futon’s M.I.L.
- Prayers for Florida
- Prayers for America. It’s a stressful and toxic political climate. We can’t control what people may or may not do in Whitehouse. But, we can lead what goes on in our house. I encourage you all to put time and positivity in to the things that truly matter: friends and family.
