Q-101 at Ambush

The growth of Ambush has been strong and fast. With so many new leaders stepping up, YHC knew it was time for Q-101. Even the most seasoned QICs could use a refresher course every so often.

Believing standards are important and all details matter, Q-101 is a great way to learn the fine details of the art of Qing while also squeezing in a pretty good beatdown. Hopefully the 18 faithful in attendance learned something in the process of getting smoked.

Conditions: 54 degrees, clear

The Thang:

1 Minute Warning (explain purpose)

FNGs? (explain purpose)
Disclaimer (explain purpose)
BOM (not mandatory, up to Qs discretion)

Mosey to football field & take warm up mosey around track

(explain that YHC assigned a sweeper and explain purpose)

Plank waiting for six (explain planking is our resting position)

COP
(explain importance of count & cadence, if you can’t do it, don’t Q it, and count must match movement)
NEXT EXERCISE IS…STARTING POSITION, MOVE…IN CADENCE…EXERCISE. RECOVER.

SSH x 15 IC
Hillbillies x 15 IC
Imperial Walkers x 15 IC
Merkins x 20 on Qs call
Flutter kicks x 20 IC
BBSU x 20 OYO

Strings of Fire
Sprint 100 yds – 5 merkins, 5 werkins, 5 derkins
Sprint 100 yds back – 5 merkins, 5 werkins, 5 derkins
AMRAP for 7 minutes

Plank-o-rama

Burpee Ladder
Run across field – 10 burpees
Run back – 9 burpees
R&R decreasing 1 burpee each trip until you get to 1

Plank-0-rama

Mosey back to the SF

6 Minutes of Mary
Freddie Mercuries x 20 IC
Russian Twists x 20 IC

COT & BOM

(COT included more Q-101 discussion)

Devo: Proverbs 21:23 “Watch your tongue and keep your mouth shut, and you will stay out of trouble”

Moleskin:
-#Cobains for forgetting the disclaimer
-If you can’t do it, don’t Q it
-Form matters
-Never leave a man behind
-It’s ok to practice this & write it down on your #weinke: Starting position, move…in cadence…exercise…recover
-Movement much match count/cadence
-Tweet out count
-Standard for posting backblast is 24 hours

Announcements
Flood Relief Efforts – donate anything you can
9/29-11/10 – #Beards4Bray
10/13 – GORUCK Selection. Our very own No Help is going for it.
10/14 – Run Group Convergence at Stomp
10/22 – SOAR Trail 5K (support The Big Peter’s Dad): https://www.runhard.org/pages/race-soar.php
11/12 – Lexington Half. https://www.lexingtonhalf.com/
12/3 – Patty Packs 5K & 10K Discount code available. http://www.pattypacks.org/race-home/
12/10 – Kiawah Marathon / Half
12/16 – F3/FiA Christmas Party
1/7 – Harbison 50K. Preblast here: http://f3nation.com/2016/08/23/pre-blast-harbison-50k/
3/2017 – Palmetto 200. Preblast: http://f3nation.com/2016/06/20/p200-2017-lexington-region-pre-blast/

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