18 came out for a cold, wet Q School. The intention for today was to set standards, reinforce good habits, share what you would see when you travel to other Regions or what others will expect when they visit New Bern, and maintain a little esprit de corps.
I am not a professional. You cannot sue me.
You are here voluntarily and are participating at your own risk.
You are responsible for own wellbeing. Know your limits and modify if necessary.
- SSH X 20 IC
- Imperial Walkers X 20 IC
- Merkins X 10 IC
- Wide Tempo Merkins X 10 IC
- Cotton Pickers X 10 IC
- Burpees X 5 OYO
Reverse Blue Hawaiian Lap around 1st Tee and collect under the Clubhouse. Partner up for:
- 100 Merkins (P1 does 10 while P2 holds plank – Flap Jack; 100 total for group)
- 100 LBCs (P1 does 10 while P2 holds 6 inches – Flap Jack; 100 total for group)
- 100 Squats (P1 does 10 while P2 holds Al Gore – Flap Jack; 100 total for group)
Mosey to parking lot and grab another set of partners along the way to form groups of 4.
Pax in each group took turns calling exercises and counting cadance.
1. “The Next Exercise is _______”
2. “Starting Position … Move”
3. “In Cadence (or, On My Down) … Exercise”
4. “1, 2, 3” then pax calls rep
5. Change your Voice Inflexion on Last Rep
Importance of leading by example and exhibiting proper form was also espoused.
Exercises were as follows:
- Mountain climbers X 10 IC
- Box Cutters X 10 IC
- American Hammers X 10 IC
- Tempo Diamond Merkins X 10
Move to the clubhouse driveway where there we 4 lighted cones lined up for “The Beast.”
6 exercises, performing 6 reps at 6 stops. Start at first cone, fast mosey to second and do 6 Merkins, then to third and do 6 Big Boy Sit Ups, then to fourth and do 6 Squats, back to third for 6 Wide Merkins, back to second for 6 Sumo Squats, back to start line and complete 6 Burpees. Pick up Six and/or Hold Plank until all finish.
Mosey to Flower bed for:
Inverted Pike Shoulder Presses (think Carolina Dry Docks) X 10 SC
Step Ups X 10 OYO each leg
Incline Merkins X 10 IC
Rinse and Repeat Beast with Sprints between cones.
- Heel touches X 25 IC
- Dying cockroach X 50 SC
If you’d little light reading and elaboration about the things we discussed and the how and why of Q-101, check out f3newbern.com/q-101/ and more specifically, Q 101 – The First F (provides guidance on planning and leading a workout – similar to what was covered today).
Thanks for showing up this morning and allowing us to talk at you. We look forward to seeing you Q.
McRib and Mr. Roboto