WARMUP: Mosey (lap parking lot to grab late PAX, like Ma Bell), SSH, WPs, SGs, mission, credo, core principals discussion with burpee penalties
THE THANG:
Bernie Stations – run to each cone and do an exercise, discuss set up for beatdown and keeping everyone together, sweeper and 6 roles

Frisbears – sprints to disc and bear crawls – discussion around hitting pax in the mouth with a speedy workout out of the gate. Helps to wake everyone up and set the tone.

Circle up, sandbag tossing while PAX call the workout. Took newer PAX and had them practice cadence while PAX took turns throwing the bag. Discussion around counting, projecting voice, dealing with crowds.

Musical workout: Tubthumping routine, discussion around bringing in music and using lyrics for workout motions. Allows Q to monitor energy levels and augment plan if need be, but at least gives a mental rest to the Q if nothing else.

Pearls on strings – routine around school, 5 stations. Discussion around the 6 and keeping the group together. We are blended with Gazelles and Clydesdales. The Q is in charge of making sure both groups get a stellar workout.

Important reminders: Take notes while prepping and save the bds that work well, prep because guys don’t like waking up early for nothing, take chances, don’t be a jerk, ensure the group is feeling together, modification is saved for as needed, not wanted (loudly encourage involvement, others will take care of it from there) – best way to learn to Q is by doing. Don’t forget to switch it up here and there, don’t become too predictable.
MARY: a few mins with revolving leadership
ANNOUNCEMENTS: WNS, 2nd-F lunch
COT: discussion of COT and what to do