Kato

Troy A.O.

Several PAX have joined the ranks, and we have 2 VQ’s inbound. Ringing the Second Bell is the gateway between Getting Right to Leading Right. It’s important to overcome the desire to remain comfortable in pursuit of Advantage. A man rings the First Bell when he takes that first step from Sad Clown to PAX. Depending on the PAX, there can be a great deal overcoming to make that first step. If a man has not cared for his body in years, there is an unavoidable discomfort in participating in F3-style workouts. After persisting and overcoming apathy and posting up, a man grows in confidence. When a man gets to that point, the rest of the PAX stand to benefit from that man’s leadership. Depending, it may be experiencing the leadership. In some cases, it may be the beginning of that man’s leadership development. Either way, when it’s time to ring the Second Bell, do not delay. Best to jump first and figure out how to land than it is to chicken out on the high dive.

PAX: Puppy Chow, Optimus, Roadshow, Gummy Bear, Kato
Q: PacRat

0530

Warm UP

Bean Pickers x10 IC
Arm Warmup Complex 10/10/10/10
SSH x10 IC
Perfect Squats FTH x10
Perfect Merkins x10

6-piece Lot Lap

TheThang

0 – Rep Counting

Before we dug into the workout, we started with rep counting. To this day, I don’t think I’ve seen someone 100% nail it. Puppy Chow and Smokey Robinson came about as close as I recall, but here is the actual formula:

Q: THE NEXT EXERCISE IS… (name the exercise)
PAX: Repeat the name of the exercise in unison
Q: Starting Positions, MOVE
PAX: (get into position. Either grab coupon, get into plank, stand up, whatever the starting position calls for)
Q: IN CADENCE, EXERCISE!

Q: 1 – 2 – 3..
PAX: ONE! (rep count)
Q: 1 – 2 – 3…
PAX: TWO! (etc.)
…
Q: (last rep) – Changes the vocal infraction to indicate the end of the exercise) ONE-two-THREE…
PAX: HALT!

Rep counting is typically:

a. Cadence – Q calls (in time) 1, 2, 3 and PAX keep track of the rep count

b. OYO – Q gives an exercise and a rep number, and lets the PAX complete at their own pace

c. Civilian Count – Q either “UP” or “Down”, and PAX count the rep (ONE, TWO…)

There are other variations. These will get the guys started.

1 – Dora 1/2/3

DORA 1/2/3 is the easiest exercise complex to write. PAX pair up, and one performs PT and one performs a time-based movement. You pick 3 exercises, a distance, and a mode of transportation, and that’s really about it. A Dora is good because it evens out the strengths between PAX with different physiological predispositions. If one PAX is a PT monster (Mule) and the other is a Cardio bunny (Gazelle), the runner ends up doing more PT because the Mule will perform the time-based movement slower. And the inverse is true too – a PT monster might be able to knock out a hundred overhead presses with a 60lb sandbag but can’t because the Gazelle will be back shortly. Everyone is blown out and everyone puts in work. PT count is cumulative. When PAX1 is running, PAX2 performs as many reps as possible. For example, PAX1 returns and PAX2 performed 17 merkins. When PAX switch roles, The first rep will start at 18 and continue to switch until they hit the rep count for that exercise and switch to the new exercise. This continues until all 100, 200, and 300 reps have been completed.

PAX1 takes a time-based lap. Could be bear crawls, could be walking lunges, could be a coupon carry, etc. Most typical is a run/mosey. Lap should be long enough to give PAX1 at least 30 seconds of PT work, but not more than 1 minute.

PT should be structured to perform the most difficult (or longest) exercises first when the rep count is lower. For example, if you are considering Merkins, Squats, and Coupon Curls, you might structure it something like:

PAX1 – PT
PAX2 – Lap (Run)

Lap – 150m
PT – 100 merkins / 200 squats / 300 coupon curls

Wisdom would prioritize quality over poor quantity. If you ain’t doing 150 burpees on your free time, don’t put burpees last.

2 – Jacobs Ladder / 11’s

Jacob’s Ladder (a.k.a. 11’s) is all OYO (on your own) work. The Q will pick 2 spots (one side of a lot, one end of the track, etc.). Each PAX works on their own pace, but the pace should be brisk.

You pick 2 exercise, 2 areas, and that’s it.

You perform 1 rep at location 1, run to location 2, and perform 10 reps. You return to location 1 and perform 2 reps. Run to location 2 and perform 9 reps, etc. Every iteration, 11 reps are being performed:

1 rep – RUN – 10 reps – Return
2 reps – RUN – 9 reps – Return
3 reps – RUN – 8 reps – Return
…
9 reps – RUN – 2 reps – Return
10 reps – RUN – 1 rep – Return, end

11’s are a low-effort time eater. Personally, I don’t like to lead with 11’s, but like to keep one in my back pocket in the event I need to eat up 7-10 minutes.

Specialty / Custom

Experience helps in this category. The 2 above movements are templates. Not too much in the way of creativity or direct leadership. My favorite is to design a workout that the Q leads. The Q designs a movement and leads it. The tried-and-true adage is that “IF you can’t do it, don’t Q it”. So if you are leading PAX, don’t call for exercises that you cannot perform. BUT… this is the ultimate time to call for exercise that you can perform well. Smoke those PAX by dragging them through the things you excel at.

At this QSchool, we did Rock / Paper / Scissors. I picked this up at F3 NOLA and it’s probably the perfect thing. PAX pair up in teams of 2. PAX go back-to-back and do a round of Rock / Paper / Scissors.

The winner for the round does 1 merkin.
The loser of the round does 1 burpee.

Next round, the number goes to 2.

Winner – 2 merkins
Loser – 2 burpees

The true, full complex calls for 10 rounds (1-to-10). We abbreviated from 3-6 for time.

Mary

Basic stretches, ab/core work, and cool-down exercise. I know Broga, so I oftentimes lead with that after a grueling workout. But Abs are a good thing to add here too.

0615

Moleskin

Clif Bar, Puppy Chow, and Smokey Robinson all primed to ring the Second Bell (VQ). As this BB is late, Puppy Chow and Smokey Robinson have successfully put one in the books. Clif Bar is next. And Slick Willy? Tune in and see!

Running QSchool is one of my favorite things. I love teaching, and seeing the lightbulb go off is so very rewarding. There are so many things I left off. Typically, I like to take 2 days and do a Pt. 1 and Pt. 2 to run QSchool. We cover Pearls on a String and go deeper into the custom/specialty work.

Keep after your FNGs, get them plugged in, and encourage them to lead. It’s natural for men to initially reject the leadership spot, which is precisely why they need to take it. Eventually we all benefit from it, but VQ and his Concentrica does the most.

73’s

PacRat
KD9GNS