YHC traveled north today for a Q-school in God’s Country. Beautiful clear day on the Lakefront. I could see the homeland across Lake Pontchartrain. Chewy showed up slightly late with the broken flag but no Schwanks. Upon his arrival we got started, 6 strong. A couple of things you always want to do when you Q is to start on time and start with a disclaimer. I did neither today.
The Thang
10 Burpees to get the blood flowing. Then it was a short mosey to the warm-up COP
Warm-up COP: YHC gave a short spiel about the importance of the 3 part command as a means of communicating to the pax and keeping everyone together. I introduced an exercise and did 5-10 reps, then asked one of the Northshore Pax to lead that same exercise. The counts below merely reflect an estimate and should not be taken as accurate.
SSH IC: YHC – 10 reps, Nacho – 10 reps
Imperial Walkers IC: YHC x 10, Chewy x 20
Merkins IC: YHC x 5, Tankini x 10
Peter Parkers IC: YHC x 10, Parker Peters IC: EIEI x 11
Squats IC: YHC x 10, Crab Legs x 10
From there we moseyed to an open area for some Tabata. Here I preached the importance of designing the workout so that the young, fast guys get pushed hard without leaving us old, slow guys behind. The design should be such that everyone is smoked and no one is left behind. Tabata is a good way of doing that. 8 sets of exercises. Each set is 20 seconds as hard as you can possibly go, followed by 10 seconds of rest. The result is 4 minutes of the most effective workout you can create (that’s a scientific fact). You can use any exercises you want. Today we cycled twice through burpees, full sit-ups, merkins, and squats.
Next we took a short recovery mosey and lined up by the sea wall. Again we passed the Q from one man to the next. Again, the reps are estimates.
Right Leg Step UP: Chewy x 15
Left Leg Step Up: EIEI x 15
Dips: Tankini x 10
Derkins: Nacho x 8
RLS: Crab Legs x 8
LLS: Nacho x 15
Irkin: Tankini x 10
Recovery walk during 10 second count down to the nearest Live Oak. We partnered up. One partner did Peek-a-boo pull ups on the tree as the other did 10 burpees, then we flap jacked. Repeato with 7 burpees, then 5 burpees, and ending with 3 burpees. Here I stressed the importance of adding some kind of pulling exercise into the workout. Sometimes you have to get creative – but not too creative, right Mr. Awesome?
Mosey back flagward as we are getting short on time. We circled up as YHC introduced the infamous Jack Webb. Chewy wanted the air press to merkin ration to be 2:1. YHC obliged and will be doing it that way from now on. So a Northshore Jack Webb is one merkin followed by 2 air presses, 2 merkins followed by 4 air presses, etc. etc. Nacho was not a believer in the air presses. He became a believer when we got to 5 merkins and 10 air presses. We worked our way all the way up to 10 and 20.
At this point Chewy had some exercises he wanted to introduced. He lead us in the inchworm for roughly 25 yards. We finished with a 60 yard sprint and an 80 yard sprint to get us back to the flag.
At the COT we discussed how the Northshore workouts were going. A couple of things you want to do as a Q is to end the workout with a count off and name-o-rama. I got into the discussion and forgot both of these things. At least I closed us with a prayer.
Naked Man Moleskin
Good work by the Pax today. Leading an exercise is usually a little ragged when you do it for the first time, but once you’ve done it a few times you get it cleaned up quickly. T-claps to all the guys that came out today to push themselves. You guys have a good start. It’s going to grow.
You also forgot to post the PAX in the backblast.