The Q School Quickie was an idea borne out of a discussion during the May SLT meeting. The intent was to introduce key Q concepts to newer PAX, remind veteran PAX, and to create a place for questions and discussions about Qing, and leadership within our region. I offered to take the first one, and today was the day. This backblast will be a bit odd, with a recap of what we did, but also what we talked about.

WARM UP
We talked about the mission of F3; "To plant, grow, and serve small workout groups for men for the invigoration of male community leadership."
SSH x 24
We then alternated between naming a Core Principle of F3:Warm Up Exercise
Free of Charge: Willie Mays Hayes x 12
Open to All Men: Harvester x 12
Held Outdoors: LBAC/RLBAC x 12
Peer Led: Imperial Walkers x 12
Ends in COT: Hillbillies x 12

THE THANG
While holding a low squat position we talked about the phrasing to lead into the next movement and some safety items.
The transition to the next exercise should be similar to the "Ready, Set, Go" that many of us said often as kids, or to our kids. Instead within the gloom, it's "Next Exercise Is (PAX repeat), Count Style (In cadence, on my down, etc.), and Exercise." This allows the Q to identify the work, the PAX to confirm they heard it, and to communicate, that we're starting.

From a safety stand point we talked about a few things at this time.
1. Count Off – It's great that the Q knows the number of PAX, it is his responsibility, but the Count Off allows all of the PAX to hear the number, and makes each man accountable to ensure that number makes its way to the workout area, and back for Endex.
2. Know The AO & Plan For It – The Q in Charge (QIC), should have familiarity with the AO (at least a google earth view, and a convo with the AOQ), and plan the workout accordingly.
3. Go HiViz When You Need To – For many of our AOs, and certainly our time of day, hi visibility is really important. For AOs like Devil's Ridge, Owl Theory, Piranha, The Heights, and Honey Badger where street work is possible this is especially important.
4. Crossing Guards – When crossing streets, or even busy driveways, its important for a PAX leading the group to act as a crossing guard. Solid work today when we crossed Garrett @Crash Cart.
5. Pick Up The 6 – A fundamental characteristic of F3, make sure someone picks up the 6. As the QIC, feel free to assign someone to do it, or ensure the AOQ is there to do it. Cheers to @Botched for doing so today.

The group then moseyed to the pavilion at Garrett Street Park, for a discussion on workout speed, modifying based on the PAX in attendance, and how to maintain the integrity of the movement. We used Dips as an example. Leading into our first set, YHC discussed the need to consider the speed of exercises and how to manage the speed to ensure guys are using their muscles for reps versus the momentum and rebound effect. For the first set, we did them in cadence, slow count down, then up on the rep count. This was key because by doing them slow there isn't a chance for PAX to use the momentum to spring up. The second set was a short one to showcase what it looks and feels like when the Q is not counting in the same cadence that they're moving. It's disorienting, and creates a situation where everyone is off, and allows poor form to take over. The third set was another slow count to reiterate the difference between proper count and off counting.

Then we moseyed to the Tennis Courts at Garrett Road Park for discussion on form.
1. Merkins – We talked about the baseline for hand positioning for a standard merkin and the similarity in the shoulder blade movement between a proper merkin and a Bent Over Row. Keeping the core tight, butt in line with the head and heels, face up, are hallmarks of a proper merkin form. Butt raised too much puts you into Dry Dock position, butt tucked too much puts you in the position for a Pickle Pounder. We also talked about using the hand release merkin to help trigger the proper use of the shoulder cradle to make sure the shoulder blades touch on bottom of a merkin. In honor of our feature exercise, we did 10 slow, cadence count standard merkins, and 10 hand release merkins.

2. Squats (Bodyweight) – For this one we really focused on the positioning of the feet, how low your butt should drop, and how straight your back is. With feet pigeoned slightly outward, and just wider than your hips, squat down making sure your butt is lower than your knees. @Botched reminded everyone that your weight during a squat should be off your toes, and focused on the heels, and even mid foot. He also mentioned putting your hands in front to promote balance.

3. Little Baby Crunches – I totally blew this one! My intent and what I hope I achieved is the importance during this exercise is not to pull up on your head. The motion for this exercise should be generated by the top 2-4 of our your six pack (or where it will soon be). Truth be told, I wasn't as prepared as I could have been to demonstrate this one, and panicked just a touch when my alarm went off at 6:05 by how much time had passed. In my attempt to isolate the movement, I jumped to a reverse sit up where the movement is controlled on the way down. Effective in demonstrating not pulling the head, and engaging the right muscles, but the movement was totally not an LBC! Thank you to the PAX there for your patience with me. In honor of the discussion we invented a new exercise, the Up Sit, a reverse Sit Up. Look for it soon in the Exicon.

4. Burpees – There isn't really one way that F3 prescribes these be done, and there are several "proper forms" for a burpee depending on your school of thought. The one that I tend to take is more incremental, especially since we can break this compound exercise into 6 movements. The steps are; a. squat to hands on deck, b. squat thrust out, c. merkin down, d. merkin up, e. stand up, f. jump, hands over head.

With that we moseyed back to Startex to talk about work out flow, and COT.

COT
In a high plank position, we discussed:
1. Adjust on the Fly – The QIC should watch the PAX and adjust the workout on the fly when they notice the PAX aren't keeping up, don't let the Q juice take over so much that the PAX can't keep up.
2. Be Prompt – We talked about the responsibility the QIC has to ensure the workout is wrapped up in the time allotted, especially on the weekdays, so PAX can get on with their day.
3. COT – Always do NameORama! Taking the PAX out doesn't have to be done by the QIC, it is very acceptable to see if anyone feels compelled to say a few words. Prayer isn't a requirement, but is very acceptable if the QIC is comfortable to. We do have a diverse group of beliefs in Churham, and the PAX can just provide words of wisdom, thoughts, observations. Feel free to inspire through prayer, or not!

MOLESKINE
I like to think some guys came out today to learn more, some came to refresh, and some just came out to support. Whatever your reason, thank you for your contributions, and desire to keep a good thing going within our region. It was an honor to host the first Q School Quickie, and I look forward to taking the show on the road, and sharing my thoughts on other leaders in our group to take this on themselves!

Looking back there are some key points that I glazed over and/or ran out of time to hit on. Here are those items:
1. 4 way view – Especially at workouts or AOs that streets must be used, workout directly in an intersection (instead of partially into an intersection) so any oncoming traffic can see you before the intersection instead of turning into you around a potentially blind corner. You can make this safer, by the QIC assigning PAX to face in each direction of traffic to monitor oncoming, notify the PAX, and take action if traffic is oncoming.
2. Rep Planning – Use realistic numbers for reps. 500 merkins per PAX likely isn't healthy. Think of large numbers and how you can make them cumulative, how to break them into smaller increments, or adjust if you have too. High rep counts will get you stronger, but also has a greater likelihood to promote poor form, and lead to injury.
3. Cut Standing Around With No Exercise – We did some of this today. When the QIC has to give a long explanation, have the PAX stand in a squat, hold plank, or take on another passive exercise to keep things progressing, keeping the strain consistent.
4. Don't Overcomplicate If You Don't Have To – Creative workouts are great, and welcome, but if you don't come up with something don't let that stop you. Merkin Mondays, Doras, 11's, Jacob's Ladders are all easy to call, easy to do, and give a strong workout. Use Ring Of Fire if you finish early. This allows guys to stay active, eats up any underutilized time, and if used correctly can push tired muscles into the burn zone, taking your Q from the Workout to Beat Down category.
5. FNGs – If you have an FNG at your Q, make sure you connect them with other PAX(the AOQs are good go tos) so they feel connected, terms can be translated and for fellowship. After the work out either get their contact information for Slack and the Welcome Email, or work with the AO Q to do this.
6. Backblast – Just do it. Even if it's short, it lets the guys know what you did, provides ideas, and recognizes your F3 brothers for their work.

Thank you to each of you for your contributions to making our region what it is! As always I appreciate the opportunity to lead this group. Please let me know if you have any questions about what we did today, or anything that will help you in your Q endeavors.

SYITG!