02/24/2022 - Dark Tower - QSchool @ Dark Tower
AO: Dark Tower
When: 02/24/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Aladdin
Introduction
2/24/2022 Dark Tower Pre-Blast 0515-0600
QSchool 
PAX there’s a TON of great Q’s mañana starting with the VQ directly above. If you’re new/er to F3 and want a better understanding of the basics this is for you. We’ll cover the 5 Core principles, the structure of a BC/RC (boot camp • run club) proper cadence counting and our weird vocab. Bring your coupons, plan for grass and pavement 
but first HC (hard commit) below 
SYITG (see you in the gloom)Warm-O-Rama
SSH IC 10
Explained Cadence counting
Proper Cadence Sequence
- “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
- “Starting Position…” [pause] “Move!”
- “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
SSH IC 10
Good Mornings IC 10
Abe Vigotas IC 10
The Thang
Thang One – My Hill
Elevens
also written as 11s. An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. Example: Elevens along the oak trees at #45MinutesofMary with Burpees and Merkins starts you with 1 Burpee and 10 Merkins at the first tree, then 2 Burpees and 9 Merkins at the second tree, then 3 and 8 etc. until you do 10 Burpees and 1 Merkin at the last tree.
I modified with Sevens (6 burpees @ the bottom and 1 hand release merkins @ the top)
Thang Two – Secret Spot by Eagle St bridge
Dora 1-2-3
Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). Modified Dora 1-2-3 is 50, 100, and 150 reps.
We went with the modified Dora (time)
Thang Three – Municipal Parking Lot
Four Corners
Usually done on a football field or area with four corners. Run to first corner, do 10 reps. Run to 2nd, 10 more reps. Run to 3rd, 10 more. Run back to start, 10 final reps.
Ring of Fire
In a large area you have 8-10 different exercise stations set up in a circle. Split groups evenly into each station. Group spends one minute at the station doing the exercise (as many as they can) and then rotate around the circle of fire to the next exercise (All groups rotate at the same time). Go 3 complete rotations around the Circle of Fire. Exercise examples- 1. Burpees 2. Hill Run 3. Box Jump 4. Flutter Kicks 5. Jump Rope 6. Mercins 7. Shuttle Run 8. Squats 9. BBS 10. Lunges.
Circle of Trust
K.I.S.S
Keep It Simple Stupid
You don’t have to reinvent the wheel. Copy and past from the Exicon https://f3nation.com/exicon/
A good Q is one that pushes all PAX and while keeping everyone together.
When you Q it’s not about YOU!
Ask questions…
Prayers for Ukraine, Snowden, and Slumlords family in Ukraine.
I shared with the PAX that I also prayed for President Putin on the way to Dark Tower.
Final Prayer
Naked Man Moleskin
This morning felt a little gloomy (in a negative way) with what’s going on in the world. It was hard to shake yet I had a mission of our own to honor. Overall I think it was pretty good. We answered a lot of great questions. Dingo was a GREAT help tag teaming with me. SQ’s always are when we run a QSchool. I remember WIaB and Gloop playing the same role in the past. It’s easy to run these for me because I basically cover all the questions I had when I was new. All the insecurities. All the questions I would be afraid to ask. I did however accept ownership early on doing my own research digging through https://f3nation.com/ learning as much as I could. Preparation was never negotiable in my book. I encouraged the PAX to bring their flavor to the table with a focus on the basics. Keep it simple, plan and execute. I hope they found it of value, if they didn’t they can fire me 😉
Aladdin signing off…
See you @ the TOP!