And then there was ONE

Slackblast:
And then there was ONE
DATE: 2023-06-14
AO: ao-bushwood
Q: Barry Manilow
PAX: Lighthouse Band Camp Fogerty Rebel Birdcage
FNGs: 0
COUNT: 6
6 of us for the 101 edition of Q School. Oddly enough, Lighthouse is the only PAX in the entire Fort region that needed Q School 101. 4 veterans also shared the wisdom. It was a bit of a bizzaro world, I get out to a couple 100 workouts a year, but there is only one new guy, and ZERO PAX who feel they need to hone in on their basic Q skills. Well done, nothing to learn hear. Go back to your knitting.

1. basic warm up with imperial walker, hillbilly walker, LBC, hello dolly, low slow squat, OH clap, shoulder taps, merkins
2. 7s with BB sits and jump squats, with bearcrawl 1/2 trans mode.
(Rebel was recognized for his jumping skills)
3. 2 rounds of Assassin suicides, 5-10-15, BB sits, merkins, squats AND gas pumpers, shoulder taps, calf raise
4. Mahktar N'Diayes, Kneetar N'Diayes (or course)
5. circled for some practice cadence calling with Lighthouse

Observations:
-BandCamp is a big fan of backblasts
-Squat Jumps should be re-named, maybe Squat Baby Bunny Little Hops
-Site Qs required to attend Q601 are generally grumpy dudes
-Basso was not in attendance, Rebel and Fogerty missed him
- We have an excellent Q101 doc (see BandCamp)

Q101 wisdom nuggets
-clear disclaimer
-new guy inquiry (a new guy does not know the term FNG)
-be aware of the abilities at your workout
-a longish run can be taken in chunks or destination stated for slow guys
-5 steps in calling a complete exercise
- keep it simple
-keep it moving
-keep it familiar
-clear and easy instructions
-10ct for moderates (and old guys)
-don't Q it if you can't do it, or aren't going to complete it (ie calling 50 burpees and you half-a$$ 12) (really)
-practice cadence
-promote your Q, knowing what I am waking up for and where I am going is half the battle and very motivating
-I like to give no more that 3 exercises verbally per instruction, my small brain can handle 3, more than that? on a board, or chalk it
-don't chalk MONKEY HUMPERS in a school or church parking lot
-prepare a weinke
-steal a weinke
-review a weinke with a vet
-COT
-count
-name o rama
-record (at least verbally so you have the names for your backblast
-announcements
-prayers
-WRITE A BACKBLAST
-don't stress on all this, you can do the life and death stuff when you get crunching your excel spreadsheet at 9:04am

Thanks for hosting Fogerty
Thanks to Solid State for being my first instructor
Thanks to Rebel, Bandcamp, Fogerty and Birdcage for adding bits of knowledge

Looks like we made it,

Barry Manilow

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