potomac-rising Q Training

Date: 2024-10-16
AO: potomac-rising
Q: Tiger Lilly
PAX: Sherpa, Tiger Lilly, FIFA (F3 The Capital), Clinic, Baguette, Pothole, Promoter, RA, ShamWow, Low key, El Doblé, Buckeye FNGs: None
COUNT: 12
Having observed recent growth within the AO, it was decided to do some Q training today (not a full Q school) to help prepare pax for a VQ.

Warmup:
Started discussing the history of F3 and SCS.
25 Side Straddle Hops
Stretch on your own while outlining how to Q.
15 Imperial Walkers
Review of 5 core principles
Provide direction for calling exercises and cadence using 10 Merikans
Hold plank and discuss pace of cadence use 10 Merikans varying cadences to emphasize.

Thang:
Circle Jerk – All Pax take turns leading an exercise in the center of all other pax. Stopped several times to provide more direction and clarification, including discussion when to do single count vs in cadence.
Dora – Partnered up and did a quick Dora of lunges down and back and completing 10 burpees, 20 squats, 30 Merikans, and 40 shoulder taps. Hold Al Gore until all in.

Mary:
Captain Thor – 1:4 ratio of Big Boy Sit-ups:American Hammers increasing in count from 1:4 up to 5:20.

COT:
Count-a-Roma – 12 stong
Name-a-Roma – Happened and then explained Hate and Respect
Ball-of-man – discussed making a decision and moving forward. Progress is easier to correct than getting thing moving from a stopped position. This helps the SCS by posting and modifying as needed. Just show up and make progress.

Tags: potomac-rising, Sherpa, Tiger Lilly, FIFA (F3 The Capital), Clinic, Baguette, Pothole, Promoter, RA, ShamWow, Low key, El Doblé, Buckeye