04/24/2021 - the_coop - Q School – Saturday Version!

AO: the_coop

When: 04/24/2021

QIC: Tex


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Tex, Titanium, Signs, Sunny


It was a SUUUUPER rainy morning and everyone and their father wanted to be under the Large Pavilion today. After the 7:00am workout group was done. . . Titanium and I set up the Q School Workout. We were joined by Signs and Sunny…and off to the side 3 dads of the cross country team visited at a picnic table while the kids ran. About halfway through the workout, the cross country team also gathered under the pavilion. I am pretty sure that all 3 of the dads and all the cross country runners can now Q a FiA workout! Haha!

Today’s workout was a peak behind the curtain of how to lead a FiA workout (aka How to Q). I won’t go into the details because there’s a handout for that! Just ask me or U-Haul if you want one. But here is the basic workout from today.


windmills, jumping jacks, cherry pickers

plus some other moving while I explained the pre-work out responsibilities of the Q.

The Thang: (about 10 minutes each)

Tabata – 20 seconds on, 10 seconds rest

Round 1

20 sec. Burpees

10 sec. Rest

20 sec. Skaters

10 sec. Rest

20 sec. Dips

10 sec. Rest

20 sec. Fold the Taco

10 sec. Rest

Round 2

20 sec. Squat Hammer Press

10 sec Rest

20 sec. High Knees

10 sec. Rest

20 sec. Pushups

10 sec. Rest

20 sec. Scissors

10 sec. Rest

Up Next: Stations 

4 cones at 4 points, 10 reps of each exercise – we had two instruction sheets taped to 4 picnic tables and they got real wet and kept trying to fly away! 

(1) jumping jacks then duckwalk to (2) curtsy lunges, do walking Toy Soliders to (3) Monkey Humpers then duckwalk to (4) Brooke Burkes (AKA J-Lo’s), then walking toy soldiers back to start.

FLIP if have time  (WE DID!)

(1) Imperial Walkers then buttkicks to (2) Jump Squats, and grapevine to (3) tricep dips then butt kicks to (4) scissor abs, then grapevine back to start.

Next Up: Partner Workout 

1 person Runs/Walks Other person does exercise. We had an even number! We ran the perimeter of the pavilion dodging rain, picnic tables, and cross country runners and their dads. 

Side Lunges


Sumo Squat

Calf Raise 

Hold Plank


Mountain Climbers

Tricep Dips


Together – 10 Burpees – WHOOPS! We forgot to do the burpees!  

Cool down:

Downward dog, Runners Lunge, Lunge twist, forward fold, arm/shoulder stretch, tricep stretch. 

Name-a-rama & COT: 

COT today was a school related joke:

Parent: What did you learn at school today?

Child: Apparently not enough…we have to go back tomorrow.

Same goes for working out. You can’t just do it once, you have to keep going back every day! Stronger together day by day!

It was great to have 4 PAX come out in the pouring rain to do a Q School Workout, especially Sunny who came to The Coop for the first time today!


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