QIC: Steam Engine
PAX: Friar Tuck, Nordictrack, Postman, Blue, Cleaver, Dundee, Geek Squad, Hasbro, Slois Lane, White Lightening, Ducktales
Conditions: Humid with a real feel of 78 degrees
Disclaimer: Not a professional, know your limits, and here on your own free will.
Burpee OYO 1x
Up Straddle Hop IC 12x
(Switch leg) Up Straddle Hop IC 12x
Alternating Toe Taps IC 12x
Windmill IC 12x
Imperial Walker IC 12x
3rd Grade Exercise IC 12x
Squat IC 12x
Show up early and be energetic
Set the tone, welcome the PAX, establish your command
Disclaimer: Does have legal significance
Needs to include
I am not a professional
You are participating at your own risk
You are responsible for your own well being
You are here voluntarily and you are not paying to be here
Know your limits and do the best you can
Proper Cadence is:
“The Next Exercise is ___” a clear and concise command
The PAX repeat the exercise name to demonstrate understanding
“Starting Position…Move” Starting Position is the information and Move is the command.
“In Cadence…Exercise” In Cadence is the information and Exercise is the command.
PAX repeats “In Cadence” to demonstrate understanding.
“1, 2, 3, “ then the PAX calls rep
Your Cadence must match the called exercise/ body movements
Change your voice inflexion on last rep, which signals to the PAX that we are ending.
“Recover” at the end of the called exercise. Important command to let everyone know we are finished.
Dealer’s Choice: each PAX got to call an exercise using the proper cadence
Beer Truck Burpees OYO 10x
Stroll to parking lot
End of parking lot to cones (or 5 parking spots)
Exaggerated Skip down and back
Butt Kickers down and back
Karaoke down and back
Forward Lunge down and back
Reverse Lunge down and back
Toy Soldier down and back (Arms stretched out and swing leg forward towards your arms)
T Toy Soldier down and back (Arms extended away from body to make a “T” shape and swing leg towards its respective arm ie swing left leg out to left arm and right leg to right arm.
Exaggerated Skip down and back
Next find a parking spot preferably where 4 parking spots intersect.
Side to Side Hop IC 15x
Front to Back Hop IC 15x
4 corners IC 15x
Criss Cross IC 15x
LBC IC 12x
RBC IC 12x
Pretzel IC 12x
(Switch sides) Pretzel IC 12x
Hello Dolly IC 12x
Rosalita IC 12x
Flutter Kicks IC 12x
Big Boy Situps OYO 12x
More Q notes
Most Important thing: It’s Not About You!
Your #1 Job as a Q is the safety of the PAX
Planning not just the exercise, but the explanations, transitions and your BOM.
Better to have too much than not enough
Utilize a Sweeper to keep eyes on the 6
Have PAX count off for rest times
Think about the weather, amount of day light, size of the PAX, and fitness level of the PAX
Do I need any equipment cones, light sticks, coupons,
Make sure you can do the exercise “If you can’t do it don’t Q it.”
Always wear a watch.
Never leave a man behind
COT (Circle of Trust) and BOM (Ball of Man)
Hospital Name, Age, F3 Name
Every man calls out his F3 Name and the PAX repeat it
PAX calls “Respect” for those over 50
FNGs (Friendly New Guy)
Every FNG gets a F3 name at the close of Name-O-Rama
BB should be posted within 24 hours of beatdown
BB are important and you owe it to the PAX
Moleskine: Just want to apologize for getting this BB out late. Got home yesterday to a home without power. Guessing a tree fell down while at work and I didn’t get power until 8:40 PM and was starting to wind down at that time. Also, felt great getting to Q at Huey and glad Ducktales allowed me to sprinkle in some Q 101 knowledge into my beatdown.