Q School Workout

When: Oct 10, 2020

AO: The Galley

Q: Beats

Pax: Meche, SAL, Wings, Chill Pill, Hutch, Azul, Anchor

Explain the cards/pass them out to people. Each number on the card represents a part of the workout!

1. WELCOME- have them do air squats while explaining this

   1. "Q role- Q is the leader of the workout for that day. They design and lead a workout that is accessible and challenging for every woman who shows up that morning. They have a goal to have fun but also build a sense of community among the pax. In order to Q a workout it is highly recommended that you participate in a CO Q first with a seasoned Q once or twice."

2. MISSION STATEMENT (goes under the Welcome)- now get them to do jump squats- “We are a community of women whose mission is to make each other stronger in all areas of our  lives.”

3. OUR FOCUS (goes under the Welcome)- now to pulse squats

   1. Bodies- We organize FREE, peer-led workouts most days of the week, and often participate together in fitness challenges or other events.

   2. Minds-We get together for coffee, happy hour, and a variety of social outings and faith interactions.

   3. Hearts-We give our time and resources to the community, and invest in each other by practicing selfless acts of FiAlanthropy. 

4. DISCLAIMER-move to alternating lunges- Explanation on why the Q MUST do this every time and the important things to include in it and say the disclaimer.

5. WARM-UP- hold a low squat while explaining- "5 min to get warmed up. Keep the emphasis here on Cadence counting and why we do cadence counting. Every movement is on a count etc. It’s ok every now and then to change it up but IC counting is a part of what makes FIA unique and builds a sense of community and togetherness."

   1. Anchor did toy soilers in cadence, Beats did jumping jacks, SAL did more jumping jacks.

6. THE THANG: 45 minutes unless on Saturday or a special occasion which is then an hour. (Then we moved to doing step-ups on the benches and some running before getting into the workout.)

   1. "The Q has a responsibility to have mapped the course. They now there will be sufficient lighting and have a backup plan for bad weather. They have planned their workout, practiced it, and have prepared extra in case there are leftover minutes."

   2. Q can find workout ideas on our backblasts or other regions. And to remember to keep workouts simple. Sometimes overthinking isn’t always best. Always offer more reps and challenges to modify up to the faster/stronger pax who are moving more quickly.

   3. Then we moved to the actual workout (GO THROUGH EACH CORE PRINCIPLE WITH EACH SET)

      1. (FiA is for women only. Rare exceptions are made for occasional F3/FiA group events) 5 min- Partner 1 will do 10 froggers while the other partner is doing a wall sit. Then switch and repeat for 5 min

      2. (FiA workouts are free. Always. No catches) 5 min- P1 will do 10 diamond merkins while the other partner is holding a low/high plank. Then switch and repeat for 5 min

      3. (FiA workouts are held outside: hot or cold, rain or shine. We do not cancel workouts unless conditions are absolutely unsafe. Being together outdoors connects us with nature and each other. Valid reasons to cancel include lightning, tornados, icy roads, or flash floods. When attired appropriately, hard rain, painfully cold weather, and snow are all perfectly safe and just another way to make us stronger. Locations or workouts can easily adjust to adverse conditions: seek covered areas or stick to stationary moves like burpees. Parking garages and picnic shelters are great!) 5 min- P1 will do 10 bear crawl forward and back (forward is 1 and going backward is 2) while the other partner is holding low bear crawl. Then switch and repeat for 5 min

      4. (FiA workouts are peer-led. There are no paid instructors or trainers. We are not fitness professionals, and no formal training or certification is needed to lead a workout. All participants should be familiar with the FiA Disclaimer)  5 min- P1 will do BOPO (One Regular Burpee, One One-Legged Burpee, One Burpee with a Plank Jack, and One One-Legged (other leg) Burpee). (Thanks Cherokee) while the other partner is doing pulse squats low. Then switch and repeat for 5 min

      5. (No one is left behind. Always have someone watching the back of the pack, and know how many are working out so no one feels lost, alone, or unsure. Always emphasize You  Against You, and make a point to welcome and encourage women of all ages and fitness  levels. No matter where you start, we all become Better Together) (A scheduled FiA workout is a promise. If a workout is scheduled, someone must show  up to lead the workout and keep that promise to whoever shows up. If a workout is  cancelled for some reason, it must be announced on the website and social media with  as much advance notice as possible)5 min- P1 will do 10 curtsy lunges (1:1) while other partner is doing monkey humpers. Then switch and repeat for 5 min

      6. (FiA workouts end with a Circle of Trust. We acknowledge each individual after every workout and give newcomers a nickname right then and there. Then we take a  moment to pause together in faith or contemplation before going into the world.) (Fun Facts about FiA- Started in Jan 2013 in Charlotte, NC., we have our own “lingo” in FiA) 5 min- P1 will do 10 False Starts Exercise (Plank position. Then jump in, jump out, then 1 plank jacks) while the other partner is doing j-los. Then switch and repeat for 5 min

7. MARY/CLOSER (optional)-Helps get the heart rate down. Great way to end. We ended in going to the railing at the Coastal Fish Company. P1 held a half pull up while P2 is doing 20 pull-ups/chin-ups. They all hated me after this one.

8. COT- (End the workout with the COT. An explanation of what the COT is and why we do it. The Q has the responsibility of making sure we start and end of time so there is room for this.)

9. COUNT-O-RAMA-counting off to see how many PAX showed up

10. NAME-O-RAMA-The name o Rama (how the pax announce themselves and what an FNG does during the COT) The Q for that day is responsible for helping start the naming process of an FNG and moving those steps along.

11. CLOSING WORD-Q is responsible for having a closing word/thought/ prayer/ quote to end the workout. Today we went over the mission statement again and how right now is the prime time to invest in FiA for the incredible community it is!

12. PICTURE-AND POSTED WITHIN A FEW HOURS OF WORKOUT and write backblast

13. COFFEETERIA-Q is responsible to make sure to remind pax of coffeeteria and encourage them to try it out.