F3 Greenwood

Soggy Bottom Boys go to Q101

Several weeks ago, YHC noticed that a new phenomenon known as “Q101” was making its way around the Midlands. It was billed as a shortened, FirstF-focused version of Q School. YHC thought this would be a great thing for the PAX in Greenwood, especially after following the impact via Twitter it was having around Columbia. So, HeeHaw graciously sent me the goods and we went for it!

Conditions

No rain, but good grief was it soggy! Temp was somewhere between chilly and cold, but wet britches made it seem uber-cold.

Disclaimer

YHC noted that he was not a professional, the workout is free, and the pax post voluntarily (with a little EH in there from time to time). There is legal significance to the disclaimer. So don’t be a Cagney. (Disclaimer #2 – YHC once forgot to give disclaimer and Flossy came to the rescue. And he’s not even a lawyer.)

CoP

  • SSH x 25 IC
  • Imperial Walkers x 20 IC
  • Merkins x 15 IC
  • LBCs x 25 IC
  • Flutter Kicks x 20 IC
  • Burpees x 10 OYO
  • During CoP, YHC explained cadence and how each exercise has a different cadence
  • Mosey to another baseball field

The Thang

  • Partner sets
    • 100 Merkins – P1 does 10 merkins while P2 holds plank. Flapjack. 100 total for group.
    • 100 LBCs – P1 does 10 LBCs while P2 holds 6 inches. Flapjack. 100 total for group.
    • 100 Squats – P1 does 10 squats while P2 holds air chair. Flapjack. 100 total for group.
  • Mosey to football field for the BEAST
    • Start at goal line. Sprint to 25 and complete 6 reps.
    • Sprint to 50. 6 reps.
    • Sprint to opposite 25. 6 reps.
    • Sprint to opposite goal line. 6 reps.
    • Sprint back to 25. 6 reps.
    • Back to 50. 6 reps.
    • Back to 25. 6 reps.
    • Back to goal line. 6 reps. High plank till the 6 is in.
    • Merkins, LBCs, Burpees were the called exercises
  • Mosey back to flag for Dealer’s Choice
    • Kaboom – 25 mountain climbers IC (He appears to have called cadence before)
    • Uncle Jesse – 20 monkey humpers IC (He appears to really like monkeys)

CoT

Count-O-Rama

11 PAX took the #DRP and chased it with Q101.

Name-O-Rama

Fabio decided to give his full birth name in response to YHC’s snarky reminder that a man’s hospital name is not “Self Regional Healthcare.” All the PAX followed and forced YHC to divulge a closely held secret – his middle name!

Q101

Kaboom gave us the Marine Corps version of why cadence is called the way it is called. “That’s just the way we do it.” Aye, brother!

Leadership begins with consistency. As the Q, you are the leader of the PAX. Be consistent with how you call exercises and be consistent with other Qs. This is why we call exercises the same way across F3 Nation.

If you can’t Q it, don’t do it! Meatloaf said that is why he never calls 20 merkins in cadence. YHC agrees!

Don’t be afraid to audible if it’s needed. If you mess up or forget something, just keep going. Chances are the PAX won’t notice. Even if they do, just keep going. YHC noted that he forgot some of the CoP exercises and had to cut the BEAST short due to time constraints.

Speaking of time…Start on time and end on time. Wear a watch or bring your phone.

All workouts end with CoT, count-o-rama, name-o-rama. It is the Q’s responsibility to:

  • Get the count for the workout
  • Tweet out the count immediately following the workout. Hashtag it with #F3Counts.
  • Get the names of all the PAX. For FNGs, get their birth name and email address and get that info to Juggernaut, F3 Greenwood’s ComzQ
  • Write a backblast and post it promptly. The standard is within 24 hours.

Announcements

  • We lead Augusta workout on Nov. 21. 3rdF focus. Let’s have a great showing down there!
  • Some new organizational structure:
    • Flossy is Region Nan’tan
    • Meatloaf is Epicenter AOQ
    • Judge Judy is Shipyard AOQ
    • Kobayashi is FountainHead AOQ
    • Juggernaut is ComzQ/REDFriday AOQ
  • Lots of 5Ks, including one in the distant land of Abbeville. Papa Smurf has deets on that one.
  • Special Veterans Day workout tomorrow at Starbucks. No 5K, but there will still be coffee at the finish line!

Prayer Requests

  • Coffin’s grandfather had to be put to sleep to remove a cancerous spot from his ear and slipped into a coma. Prayers that he wakes up.
  • Pray for two brothers by name who have not been in the gloom for a while. Let’s EH these guys and get them back out.

BoM

Led by YHC

NakedMan Moleskin

  • #Mumblechatter is never an issue at Epicenter. Seems like guys have really stepped up their #Mumblechatter game recently.
  • NOTICE: There is a ROPE stretched across the front of the gate when you enter the football field from the northern side and YHC has the rope burns on his face to prove it.
  • Meatloaf noted that Q101 states to scout the AO BEFORE the workout and if YHC had done that then there would be no rope burns on YHC’s face. Luckily, No-Shave-November will cover the scars for the month.
  • YHC was impressed with the amount of encouragement the PAX gave each other. It literally never stopped. #TClaps
  • #TClaps to Smoky for continuing to push through today. It’s always encouraging to see a brother fighting to the end.
  • There was no rain, but it was by far the nastiest day yet at the Epicenter. YHC’s M forced him to undress in the front yard. The neighbors will never be the same.
  • We learned that six inches is different for everyone, especially Coffin.
  • ‘Twas an honor to do the first official Q101 in Greenwood. OF course, Meatloaf, as Most High Grand Poobah of the Epicenter, has been incorporating parts of it for some time. And it’s working. Q sheet starting to fill up with very little EHing. Coming to Shipyard soon!