222 posts and 15 Q’s into my F3 career since July 2022, it was my pleasure and privilege to teach Q School. To keep me humble, the Sky Q made sure I forgot to bring our flags. I rucked alone at 0500, but there were some PreRunners and lots of County guys getting 5 in for the 12 days of Christmas.
At 0530, those of us at The Loco went over the 5 things during warmup and got right to work, as we had a lot to do to showcase The County and what it has to offer, and 700 reps (+ bear crawls) planned through a variety of exercise types to make sure potential Q’s knew plenty of options. I went over my own tips and tricks in warmup (try not to do too much counting out loud on your VQ, don’t use it to work on your weak spots, etc), and we headed to Dip City for the first of 3 exercise formats.
1: OYO – 100 dips, 50 derkins, in sets of 20 and 10, respectively.
2. Head to Dumpster Hill for Dora: 400 squats, with uphill bear crawl and downhill run as the push. There were some complaints here, so I know it was a decent workout.
3. Head back to start for a Ladder (up only): 10 bent over rows, 20 Big Boys, 30 chest press, 40 flutter kicks (4ct), 50 curls. Short run in between each start-over.
4. That left just enough time for the 1/2mi perimeter to make sure everyone knew the whole place.
Attendees: Crockpot, Gisele, Pelican, One Star (next week’s VQ!), Wildflower, Brown Water, Subprime, Double Pump, PCI (Q).
F3 Louisville 