PacRat

Troy A.O.

PAX: Gummy Bear, Clif Bar, Crash, Optimus
Q: PacRat

Warm. Bottom end of mid 70’s. But IYKYK how humidity in NW Indiana makes mid-70’s and turns it poopy. Still, the show must go on. We have several PAX that are on the eve of their VQ, and QSchool is a perfect excuse to get a decent workout in while getting those new PAX to ring that Second Bell.

A Q has 5 main components:
1 – F3 Mission Statement / 5-core principles / F3 Credo
2 – WarmUp
3 – The Thang (the Meat of the workout)
4 – Mary (cool-down, stretches, broga, or ab/hip work
5 – CoT (count-o-rama, name-o-rama, TAP, Ball of Man)

After the workout, it is the duty of the Q to write a backblast. BB’s must include attendees, A.O. location, a title, WarmUp/TheThang/Mary, and Moleskin (notes/observations/musings/encouragement, etc)

Below is an overview of how to put together a workout as well as the example we ran

WarmUp

Mission / 5-Core / F3 Credo

Bean Pickers x10 IC
Arm Warmup Complex 10/10/10/10
SSH x30 IC
Toy Soldiers x10 IC
Perfect Squats FTH x10
Perfect Perkins x10

The Thang – Dora 1-2-3

We used a DORA to introduce new PAX to the concept of writing a workout. DORA’s are simple, yet effective. PAX pair up and work in teams. PAX1 performs AMRAP (as many reps as possible) PT while PAX2 runs/crawls/coupon carries/lunges/burpee broad jumps/etc. there and back. When PAX2 returns, he tags PAX1 and they swap roles

In a DORA, All reps are cumulative for the team. Note the DORA we ran:

50 merkins 
100 squats 
150 Shoulder presses

When PAX2 ran the lap and returned, PAX1 may have completed 17 merkins. Roles switch, and PAX2 is now doing PT. PAX2 starts at 18 and keeps adding until PAX1 gets back. This repeats until all reps have been completed.

After the 50 merkins are completed, The PT PAX immediately starts on the squats. Once all 100 squats have been completed, it’s on to Coupon Shoulder Presses.

To write a DORA, all you need to do is pick a distance, choose 3 different exercises, and instruct PAX to pair into teams.

The Thang – Pearls-on-a-String

One of my favorite standbys. Pre-select several stations, have the PAX run to each station, and perform PT at the stop. Think of the “Pearls” as places to perform PT, and the “string” as the running between each stop.

When deploying POAS, pick destinations that have features that can be incorporated in the movement. Looking for examples/inspiration? Consider the following ideas:

STOP A – Parking Lot

Use the Lot Lines for either Suicides, Broad Jumps, or Line Merkins (one Merkin at each lot line). You can even do a Jacob’s Ladder/11’s at one of your stops

STOP B – Hill / Steps

You can’t ask for a better feature. Run a mini-workout with running up/down the stairs (or hill). Perform PT at the top and bottom

STOP C – Playground/Pullup Bars

Incorporate pull-ups/chin-ups, rows, etc. You can balance those movements out with opposite or complimenting movements. My favorite is the Christmas Tree: PAX get in 1 or 2 lines, walk up to the bar, and perform 1 pull/chin then get to the back of the line. Next time at the bar, it’s 2 pull/chins. Then 3. Then 4. Then 5. Once you get to the largest number in the set, the next set is to peel one off. Repeat ’til you’re back at one:
1 – 2 – 3 – 4 – 3 – 2 – 1 – 2 – 3- 4- 3 – 2 – 1

The complex above yields 31 pull/chins. No big sets, and 31 pulls get completed in a short time.

STOP D – Amp (Patmos/The Dump)

Amp workouts have levels, and levels can be used for repeated sets. You can do incline/decline merkins at each level, step-ups/box-jumps/one-leg squats, you name it. You can run Amp laps between each set or at the end of the super sets. Another favorite movement at Amphitheaters are Pinky Pies (Incline Merkin/Dip complex)

STOP E – Step Ups

You can find Step-Ups at Amps, benches, picnic tables, and Death Row (Troy). Similar to Amp stops, you can incorporate box jumps, step ups, Bulgarian Split Squats, Pinky Pies, incline/decline merkins, tons of ideas

STOP F – Wherever the coupons/sand bags are

Keep the sandbags and coupons in one area. When you make it to the coupon stop, go apeshit with curls, presses, snatches, slams, brick flys, and more. This is a nice break for the guys that don’t like running, and adds variety to a Pearls-based workout

Tips

• The longer the runs, the better these workouts are. Runs eat time and add to intensity
• You don’t have to pick every station listed above. You can pick 3 and just hit those over and over:
  • Picnic/Amps for step-ups
  • Coupon stop
  • Playground for pull/chin-ups
  • Repeato, etc..
• Be mindful of the PAX. If you have PAX that don’t normally run far, be sure to assign an experienced PAX to “Pick up the 6” as we leave no man behind

Here’s what we did:

STOP 1 – Coupons 

Curls x7 IC
Rat Rows x7 IC
Coupon Swings x7 IYO

STOP 2 – Brick Bathroom 

Al Gore 61

STOP 3 – Death Row

8-count StepUps x8 IC
Perfect Incline Merkins x8
Jump Squats x8 OYO

Mary

LBCs x10
Flutter Kicks x10
WWI’s x10

Moleskin

Second QSchool in 1 week. I’ll run these as often as needed as long as it gets PAX to ring the Second Bell. If you’ve not lead a workout before (or not in a while), grab a slot on the calendar and commit to leading a workout. Many PAX here have been putting together workouts for years and would be honored to help you succeed in your first (or next) workout.

Ping me (or another senior PAX) on Band and we will get to work. You’re gonna do great. We will see to it.

SYITG

73’s

PacRat
KD9GNS