Blame Short Sale from F3 The Mount. He is the one who came up with the idea of asking YHC to incorporate a Q school into a 45 minute mid-week workout. Hmmm, thought the other Master Qs outside of Hickory, maybe we ought to do that too. So after leading the Q 101 workout at the Mount, YHC got two more invitations to do the same at The Station and at Hurler. So, that’s what we did this morning in Conover. Q 101 came to one of the best A.O.s in our region, Conover City Park, a.k.a. The Station.
The Thang
A whole bunch of exercises in the C.O.P. that included stuff like:
SSH X 15 in cadence 4ct
Horizontal mountain climbers X 12 in cadence 4ct
American hammers X 12 in cadence 4ct
Imperial storm troopers X 12 in cadence 4ct
Merkins X 12 in cadence 4ct
Squats X 12 in cadence 4ct
WWII sit-ups X 10 OYO
Burpees X 10 OYO
Mosey around the track, led by The Dude. Partner up for:
100 partner merkins. Partner 1 – 10 merkins, Partner 2 – LBCs. Flap jack until done
100 partner squats. Partner 1 – 10 squats, Partner 2 – plank. Flap jack until done
Mosey back to flag
Each man then took a turn leading an exercise. The PAX then offered praise for what the leader did well and suggestions for what he could do better.
We then moved over to the shed and YHC gave a brief overview of the philosophy and history of F3 Nation, how F3 Hickory was launched, and how The Station came to be. Then YHC talked about how to plan and conduct a workout, the importance of the C.O.T., and how and why to write backblasts.
C.O.T.
YHC quoted form Isaiah 53 and prayed for the PAX.
Moleskin
The Station PAX do a lot of things very well. They use good form, they exercise in cadence that actually matches their movement, they keep up the mumblechatter and have fun. Sure, they needed a little sharpening in a few things but we got that done. Mostly, they just need to watch Dredd & OBT’s video “How to Count.” Here’s the link to that video https://www.youtube.com/watch?v=tT7afkk2toA
YHC really enjoyed the trip over to Conover this morning. It is a fantastic A.O., all kinds of room, a track, a few hills, a bunch of playground equipment, etc.. Post over there one Tuesday or Thursday and check it out.
If you do post at The Station you’ll meet a great bunch of men who are working out hard, getting better, and becoming stronger leaders. “It’ll never work in Conover,” turns out to be a false prophecy. It’s flat working.
Abraham
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