09/23/2020 - the_mud_room - Q School + a Workout

AO: The M.U.D room

When: 09/23/2020

QIC: Sonic Boom


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Fast Feet, Queso, Zumbo, Buzz, Titanium, Tex


Q 101 – Training for the Workout Leader

I wanted to take this opportunity to do an informal Q School because we have a lot of new friends and would love to share the joy of the Q! Additionally, our October challenge is coming up where FiAs can win points to be entered into a drawing to win a prize – and you’ll get more points if you Q! Finally, it’s an opportunity to lead & keep the workouts fresh. Check out the Facebook Group for a one-pager resource.

So what is a Workout Q? Locally, we use the term interchangeably when referring to both the person and the workout, but in general FiA uses “Q” to refer to person in charge – Site Q (ours are Queso & Tex!), Merch Q, Social Media Q…I encourage those who aren’t already familiar with FiANation.com to check it out for info, disclaimer language, best practices, and workout ideas (the Lexicon).

Typical elements of our FiA Alpha workouts include:

  1. Pre-workout: Hype it up in the Facebook Group (day/evening before)
  2. Disclaimer
  3. Warm-up
  4. Main routine – cardio, strength, and/or core
  5. Stretch
  6. CoT & Name-o-Rama
  7. Post-workout: Backblast

MUD Room workouts are 45 mins; The Coop is an hour.

So let’s warm up – we made it a Co-Q and took turns sharing a warm up move while the timer kept us on track – 30s each move with a 10 second rest.

Buzz (maybe she’s ready for a VQ?!) and Titanium shared some great tips on form and where to find awesome workout ideas (backblasts and Pinterest).

I shared a little anecdote about planning because I guess I was acting as a Q before I even knew FiA existed…my former boss and I met at the work fitness center one day, and I just brought the Beginner Body Weight Workout routine from Nerd Fitness as a guide. After that, she passed along a FiA flyer to me because she knew Queen Bee. I checked out FiA Alpha, and the rest is history!

So in honor of that first workout, here’s the Beginning Body Weight Routing (FiA style): 2x thru

  • 20 Squats
  • Push-ups – 19 first round/10 second round
  • 20 Lunges (per leg)
  • 15-20 Rows (per arm)
  • 60 second Plank
  • 10 cadence Jumping Jacks

For my next tip, I employed the use an interval timer because counting can be hard…& helps stay on track with timing.

40/20 Tabata: 2 Rounds

  • Inch worms
  • Burpees
  • Plie squats
  • Goal post presses
  • High knees
  • Jump squats

Take a lap – “wait for the six”

Last, we rounded it out with some core: 2 Rounds

  • Hollow rocks (modify: bring arms up & slightly bend knees)
  • Single leg sit-ups (modify: touch knee instead of toes)
  • 1 push-up into 4 mt. climbers (knee push-ups to modify)
  • Low plank oblique crunch (low Peter Parker)
  • High plank trunk rotations (knee taps to modify)
  • Side plank crunches (modify w/top leg at 90 degrees in front)

Stretch, CoT (Circle of Trust) & Name-o-Rama:

It took me months before I was comfortable giving it a shot, and I never went to Q school (is it obvious??), but now I do it weekly & rely on Queso to capture photos (I know my weaknesses)! To close our workout, I shared a modified version of an Italian proverb – original: If you can’t live longer, live deeper; modified: If you can’t squat longer, squat deeper.

Now that you’re ready – all you need to do is sign up – click Sign Up to Q under Resources and put your FiA name on the Google sheet for the next workout!


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