08/26/2021 - Iron Lion - East side Q school . . kinda. Plus form police.
AO: Iron Lion
When: 08/26/2021
PAX:
Number of Pax: 15
Pax Names: Blues Clues, Cage Free, Chazz, Cousin Eddie, Cowbell, Kobayashi, Mellencamp, Nice Guy Eddie, Rainman, Software, Speaker City,
DR Names: Scrum (cincinnati)
Number of FNGS: 2
FNG Names: shrugs, quiddich
QIC: Wine in A Box
Introduction
Inspired by Aladdin on Saturday, I put together a Q school on the east side, mixing in proper form for popular exercises. Great participation and effort by all!
Warm-O-Rama
15 SSH
10 Abe Vigodas
warm up lap
The Thang
This Q was a mix of demonstrating proper form for multiple exercises, and inviting PAX to come to the middle to demonstrate the proper form. Each exercise was between 15-25 reps. Discussing WHY we do things in cadence and should be following proper form. Injuries can happen when form is sloppy, so be strict and disciplined in your movements.
Point of emphasis. We always say “modify as needed”, but dont cheat form or reps just because you are tired. That is the “bitch voice” talking. If you are injured and need to modify, please do so. But at the same time dont use that as a crutch to avoid heavy work.
Merkins
Urkins
Derkins
Squats
Walking lunges
THANG 2
Indian run (with proper form. WAIT until the man from the back is at the front BEFORE the next man starts to run to the front) to the octagon.
Discussion over planning a Q for different environmental conditions. Encourage the PAX to examine conditions the night before/early the day of and adjust if needed . . especially for SAFETY.
Then proper form for the following exercises
- Big Boy sit ups
- Flutter kicks IN CADENCE
- LBCS
- Carolina dry docks
Indian run back to flags/coupons. then the following exercises
Coupon curl
Shoulder press
Skull crushers
6 am
Circle of Trust
CoT quote
“If its worth doing, then its worth doing RIGHT”
If you are making the effort to be here. If you are dedicated to making a change for your physical health, then it is worth doing things RIGHT. Keep that form, as that will help you avoid injury. Get on the Q sheet and lead a workout! We discussed a lot of things today, proper form, time management, Lexicon, Exicon, site conditions (and ability to pivot if needed) and PLEASE reach out to any of us by DM if you have any questions or want someone to look over your plan for your Q.
F-3 is free to all men . . . but the price of admission is leading workouts. Those dues are due men . . . lets get them paid.
Naked Man Moleskin
Random musings . .
- Great effort by all on a hot humid morning.
- If you are planning a Q, then OVERPLAN the amount of things. You always want to cut things off the end instead of ending early and not knowing what to do next.
- Look over the site conditions for PAX SAFETY. (Is there ice? Goose shit? Too wet and muddy? flooded?)
- Think about your movements and if they are physiologically sound and safe.
- Use Exicon and Lexicon (found on the F-3 website) for inspiration and ideas.
- Also read backblasts
- Time management should be discussed prior wiith your site Q (the +6 on the preblast HCs)
- If there is a black diamond at the same location, discuss logistics to avoid overlap.
You are all “freed to lead” men. I look forward to attending each of your next Qs.