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Q School, Levee Style

THE SCENE: A brisk 50 degrees.  Q school was on deck so YHC did a lot more talking than usual.  Meter Maid was on time.  Captain Obvious wasn’t. So there’s that.

WARM-O-RAMA:
SSH IC x30
IW IC x15
Imperial Squat Walkers IC x10
Burpees IC x5 (Don’t do this…)
SSH IC x20 (10 IC and 10 silent)
10 Penalty Burpees… Thanks Woody…

THA-THANG:
Mosey to the stop sign down the road. Flutter kick til all in.
Mosey around the park to parking lot near Shovel Flag. Burpees til all in.
Dora 1-2-3. Partner up and do the following.
100 Merkins
200 Big-boy Situps
300 Squats

Bear Crawl to the flag. Plank til all in

MARY:
Mountain Climbers IC x30
American Hammers IC x30
LBC’s IC x30
Box Cutters IC x30
American Hammers IC x15

COUNT-OFF & NAME-O-RAMA
24 PAX, 0 FNG’s

CIRCLE OF TRUST/BOM:
As we celebrated Mother’s Day yesterday, we have to remember that the M is not simply representative of your Mrs.  The M stands for the Most Important person in your life.  Let’s make sure to treat her that way.

Harbaugh made an appearance today and shared from his heart about his experience and how God has transformed his life by showing him how important every minute is.  T-Claps to Harbaugh and we will wish him the best of luck as he prepares to move to Arkansas.  Notes from his personal COT are below.

MOLESKIN:
Notes from Harbaugh:
coming soon.

ANNOUNCEMENTS:
Read the Pre-Blast that Soybean hasn’t posted yet…

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Levee Q School

THE SCENE: A lovely 45 degrees

F3 WELCOME & DISCLAIMER: YHC gave instructions to the pax on the disclaimer and thought we would have to do it again for Meter Maid.  Meter Maid ran by the AO but didn’t stay since he is training for the Buffalo 50 Race thingy.

WARM-O-RAMA:
SSH IC x20 (YHC emphasized calling exercises, cadence and the importance of proper cadence)
IW IC x20
SSH IC x20
ISquatW IC x10
SSH IC x20(final 10 in silence)
Penalty Burpees x10 OYO

Mosey to the stop sign.  Hold plank. Talk some more about things.
Mountain Climbers IC x20
Shoulder Taps IC x20
Mosey back to startex

THA-THANG:
AMRAP: 10 minutes that turned into 13.
10 Burpees
10 Hand Release Merkins
10 BBS
10 Jump Squats
Run to the end of the parking lot and back.

MARY:
American Hammers IC x30
LBCs IC x30
American Hammers IC x25
LBCs IC x30
American Hammers IC x20
Flutter Kicks x20
American Hammers IC x15
Hello Dolly IC x20
American Hammers IC x10
Gas Pumps IC x20
American Hammers IC x5
30 secs of Mountain Climbers

COUNT-OFF & NAME-O-RAMA
15 pax. Snowman with the Irish Goodbye.

CIRCLE OF TRUST/BOM:
Don’t suck!  Christians should be people that people admire and not avoid.  Unfortunately, thats not usually what most Christians are known to be.  Break the stereotype and dont be sucky people.

MOLESKIN:
As always, YHC loves being on Q with the pax at the Levee.  It was also great to see Hacksaw!  Thanks to all the pax for being awesome students in Q School!

ANNOUNCEMENTS:
Crucible 3/30
BrewRuck901 4/27

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Q School at Ye Old Forest

THE SCENE: Humid 79 degrees

F3 WELCOME & DISCLAIMER: Done!  We spoke about the disclaimer for a moment before jumping into the Warm-O-Rama, after all its Q SCHOOL!

WARM-O-RAMA: 
SSH IC x20
IW IC x20
Imperial Squat Walkers IC x20
Little Man in the Woods IC x10
SSH IC x10 and another x10 silently
Penalty Burpees OYO x10
Mosey to the Levitt Shell (stopped to do Merkins x10 and Mountain Climbers x20)

THA-THANG:
10 Merkins, BBS & Squats. Run backwards to the top of Levitt Shell Amphitheater and run back down.  Increase all exercises by 5 reps each trip back down.  AMRAP for 20 mins.

Mosey back to startex.  (Stopped to do SSH x20 and Freddy Mercury x20)

MARY:
American Hammers IC x20
ABC’s

COUNT-OFF & NAME-O-RAMA
14 Pax.  2 FNG’s.  Welcome Cowpoke and Peffercorn

CIRCLE OF TRUST/BOM:
We are all working to improve our physical fitness.  When I started F3, YHC splashed merlot 16 minutes into the workout.  YHC has worked hard to improve myself physically.  Lets also not forget or neglect our spiritual fitness.  If you are, you will feel it.  As HIM, we are obligated to be well rounded in every area of life.  Do not neglect your spiritual fitness or meeting with other men to grow yourself in your faith.

MOLESKIN:
The pax pushed themselves on the moseys.  I know running is not everyones favorite but watching men put in work gets YHC fired up!!  Rabbit also had his first experience with the Levitt Shell.  Hope she wasn’t too mean.

ANNOUNCEMENTS:
forgot… oops.

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Q School at the Bermuda Triangle

THE SCENE: 88 degrees and slightly rainy

F3 WELCOME & DISCLAIMER:   DONE!  Being Q school, YHC definitely emphasized the disclaimer and welcome

WARM-O-RAMA:
SSH IC x20
IW IC x20
ISW IC x20
SSH IC x20 (Last 10 done in silence to work on Cadence.  Pax failed the test.)
Penalty burpees x10 (Thanks Beauty Shop)

THA-THANG:
Elevator: Pax moseyed up the Berm to the running trail. Pax performed exercises at quarter mile intervals. YHC highlighted “string of pearls” and “getting the 6”. Exercises were as follows:
Start: 10 Burpees
1/4 Mile: 10 Burpees, 20 Merkins
1/2 Mile: 10 Burpees, 20 Merkins, 30 BBS
3/4 Mile: 10 Burpees, 20 Merkins, 30 BBS, 40 Squats
1 Mile: 10 Burpees, 20 Merkins, 30 BBS, 40 Squats

MARY:
American Hammer IC x20
Gas Pumps IC x20
ABC’s

COUNT-OFF & NAME-O-RAMA
13 pax!!  2 Willy Lomans and 1 FNG- Clutch

CIRCLE OF TRUST/BOM:
Jesus gives us many examples and sayings about how to live our life.  However, he boils it down to a very simple command to love God and to love others.  If we simply did that in our day to day, it would change the way we live and change the way we impact our communities.  YHC challenged pax to love God today.  Reading His Word, talking to Him thru prayer, worshipping Him in song are all options. Go out of your way today to love others.  Stop and help fix a tire on the side of the road, or help someone with groceries or say an encouraging word.  Lets be HIM that impact our community and love our God today.

MOLESKIN:
YHC smoked hisself on Q.  Absolute foolishness.  Really encouraged by our Willy Lomans (Cubbie Blue and Maestro) for posting while at a church conference with their families.  It was a blessing to have them. Beauty Shop thru a fit cause his cousin(FNG) got a “cooler name” than him.  I reject that notion!  Have you not been to a beauty shop?  Very cool place…for women.

ANNOUNCEMENTS:
GrowRuck was mentioned… in spirit.

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Q School at the Levee

THE SCENE: Perfect 65 degrees

F3 WELCOME & DISCLAIMER
The disclaimer was given and a longer intro for Q school.

WARM-O-RAMA:
SSH IC x20
IW IC x20
Little man in the woods IC x10
Burpees OYO x5
SSH IC x20(First 10 IC out loud and last 10 silent)
Penalty Burpees for not finishing as a group x10
Mosey to the football field

THA-THANG:
Flutter kicks waiting for the 6. Then used the football field for the Thang.

Charles Bronson:
Starting at goal line, pax complete 50 reps of a called exercise. When complete, pax run 100 yds to the other goal line and then bear crawl to the back of the end zone. When complete, run back to start and SSH til all-in. Exercises were as follows:
Burpees x50 (The pax complaining level was crazy high! Acted like they had never heard of the number fifty and burpees in the same sentence.  WEAK SAUCE! They did however complete the burpees…barely.)
BBS x50 (All the complaining went silent during BBS. You could hear nothing but birds chirping.)
Merkins x50 (Now the only sounds were midwife noises. Lots of grunting)
Squats x50
SSH x50
Mosey back to Shovel Flags. Half way back, had to wait for the 6. So we did 30 Mountain Climbers waiting for the 6.

MARY:
Flutter Kicks IC x30
Hello Dolly IC x20
Aww Yeah! IC x10 each arm. (this exercise is based off our favorite Slack emoji)

COUNT-OFF & NAME-O-RAMA
21 pax and 2 FNG’s (Walk-On and Hamm)

CIRCLE OF TRUST/BOM:
As Q, you are responsible for the outcome.  Being responsible for the outcome comes with a lot of weight.  We all need to be Q’s in every aspect of our lives. Don’t be a bum and just expect life to fall into place. Be responsible for the outcome in your personal life as well as a F3 workout. Being responsible requires work.  Do work!

MOLESKIN:
YHC really enjoyed being with the Levee pax today.  It was an amazing group of men and I would love to Q there any time.  I was really encouraged by how many men were there to enjoy the gloom together and get better.

ANNOUNCEMENTS:
Millington Launch next week.  EH any Sad Clowns from Millington!

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Q-School at the Morg

THE SCENE: a GORGEOUS 65 degrees
F3 WELCOME & DISCLAIMER: Today was Q-School with YHC.  There was plenty of disclaimer and explanation of the disclaimer for the pax.

WARM-O-RAMA:
SSH IC x20
IW IC x20
ISW IC x20
Mosey

THA-THANG:
Pax moseyed around the park on the trail.  YHC explained the importance of keeping the 6 and using the mosey as a way to break up a workout with a “string of pearls”.
Flutter kick while waiting on the 6.
Finish mosey
Mountain Climbers waiting on the 6.
MC IC x30

Pax partnered up for…
Dora 1-2-3
100 Merkins
200 BBS
300 Squats

MARY:
Mary was not welcome at the Morg.  Never in my Puerto Rican life did I hear as much complaining as I did today in the gloom. Smh Smh.
Hello Dolly IC x20
Captain Thor IC x5
ABC’s

COUNT-OFF & NAME-O-RAMA
The attendance was amazing today!  32 pax(9FNG’s + 1 rename) for King of the Bluff and Q-School.

CIRCLE OF TRUST/BOM:
YHC spoke on the need of having pax push you forward in accountability.  Do not go at it alone.  We all need someone to be with us in the gloom to push us and the same goes for other aspects of life.  Do not do this alone.

Prayers for Slicnut and Piccolo

MOLESKIN:
The pax at the Morg are an interesting bunch!  I love the energy and camaraderie of the pax.  They obviously need to do some more running, their cardio is on the lower end of the spectrum.  It just means YHC needs to Q more often!

ANNOUNCEMENTS:

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Q School – April 2018

THE SCENE:  45 degrees and perfect weather for Q School
F3 WELCOME & DISCLAIMER:  YHC led the pax through the importance of and the elements of the disclaimer.  The disclaimer should never be overlooked and always be at the beginning of every workout.

WARM-O-RAMA:
SSH x20 – IMHO every workout should start with SSH for the sake of traditions!
YHC went in depth the importance of calling out exercises and cadence.  The proper callout of an exercise helps the pax know what to expect.  All Q’s should practice the callouts and cadence before stepping out for the first time to Q.
Imperial Squat Walkers IC x20
SSH IC x20 (Led by O Positive)
Daisy Pickers IC x20
SSH IC x20 (Led by Choker)
SSH IC x20 (Led by Orange Julius)
Burpees IC x20 – YHC led the pax in a uncoordinated and difficult cadence of 20 burpees to prove a point that bad leadership and overly difficult exercises can hurt the pax and your leadership. Losing the trust of the pax to follow you will hurt your leadership abilities.  The opportunity to Q is not about you. The workout is for the pax so always be aware of how you are serving them the workout.

Mosey up the hill. – We ran up the hill to demonstrate that when running you have to assign someone to the 6. This makes sure nobody gets left behind.  We stopped at the top of the hill and performed flutter kicks waiting for the six.  YHC explained pushing the stallions in the pax while never leaving the 6.

THA-THANG:
Dora 1-2-3
Pax 1 will perform the prescribed exercise while Pax 2 runs to the end of the parking lot and back.  They will complete exercises listed.
100 Merkins
200 Big Boy Situps
300 Squats
YHC emphasized the simplicity of exercises is important to not overcomplicate the workout.  KEEP IT SIMPLE! You do not have to invent exercises to Q in F3.  You may also want to focus on a specific area of the body to workout, for example, shoulders, legs or arms.  You may also want to focus on a full body workout.  YHC has chosen the full body workout with Dora 1-2-3.  We also focused on FORM. Proper form will produce better results than simply blowing through improper reps and quickly as possible. When you do improper form, you are cheating yourself.  As Q, you should set the example of proper form. Demonstrate exercises when necessary.

10 Burpees OYO
Bear Crawl across parking lot.
9 Burpees OYO
Bear Crawl across parking lot.
8 Burpees OYO

Mosey to circle up for Mary.

MARY:
American Hammers IC x20
LBC’s IC x20
Shoulder Taps IC x20
Mountain Climbers IC x20
Hello Dolly IC x20

COUNT-OFF & NAME-O-RAMA
17 Pax (2 Irish Goodbyes and 1 FNG) Welcome Squeegee!

CIRCLE OF TRUST/BOM:
A Q is responsible for the outcome of the workout.  Be that somebody and step up to Q.  Do not let fear be the reason you do not Q.  YHC challenged the pax to sign up for a date to Q in May before leaving the parking lot.  When we have diversity of men leading, it benefits all the pax of F3 Memphis.  F3 needs each and every pax to lead so we can all get better.  We need each other to get better. Our families need us to get better. The city of Memphis needs us to be better so we can make Memphis a better place to live.

MOLESKIN:
Best part of our bootcamp today was a surprise visit from F150!  Loved the effort from all the pax to push thru during the workout while also listening and learning.  YHC was truly humbled to lead today.  Definitely not worthy of teaching Q School but glad the pax showed up and put in work!

ANNOUNCEMENTS:
BrewRuck901 is next week.  Over 60 people are signed up and YHC is PUMPED!

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Q School – December 2017

Date: 12/16/2017

AO: Mothership

QIC: Gus

PAX: O Positive, Billy Blanks, C-Lo, Bruce Wayne, F-150, Rabbit, Teacher’s Pet, Soybean, Snookie, Pirtle, Popstar, Captain Obvious, Beauty Shop, Four Eyes, Granola, Shoestring, Vladimir, Gus

Conditions: 42F and awesome

WELCOME
Welcome to F3–Fitness, Fellowship, and Faith. I’m Gus and will lead this workout.

Equipment check for 3S2W:
– Shirt
– Shorts
– Shoes
– Watch
– Weinke

DISCLAIMER
– I am not a professional.
– You are here voluntarily and are participating at your own risk.
– You are responsible for your own well-being.
– You didn’t pay anything to be here.
– Know your limits.

Warm-O-Rama
The Q, despite being in charge for the duration of the workout, must realize that the workout is not about him. The goal is to make the PAX better.

Because YHC hates burpees but realizes they make the PAX better, we started with Burpees OYO x 10.

During the workout, the Q is (1) teacher, (2) coach, (3) motivator…
but at a base level the Q is a PARTICIPANT.

“If you can’t do it, then you can’t Q it!”

SSH IC x 10
Imperial Walker IC x 10
Hillbillies IC x 10
Merkins IC x 10
Carolina Dry Docks IC x 10
Mountain Climbers IC x 10
BBSUs IC x 10
LBCs IC x 10

* mosey to upper parking lot *
Because we do not leave any man behind, we practice the “String of Pearls” method by stopping at regular intervals to allow PAX in the turtle and Clydesdale divisions to catch up. Because we do not leave any man where we found him, we do non-aerobic exercises (e.g., overhead arm claps, squats, cherry pickers, etc.) while the PAX catch their collective breath.

The Thang
Lunge walk down zigzag ramp
Bear crawl up zigzag ramp
Backward run down zigzag ramp

* mosey to The Kitchen steps *

Partner Sets:
While A box jumps up steps, B performs merkins. Swap partners until group has performed 100 collective merkins.
Rinse and repeat with squats.

* mosey to SP *

Mary
Hello Dolly! IC x 20
Rosalita IC x 20
Weezy Jefferson IC x 20
Jane Fonda IC x 10 each side
Hollywood Side Crunch IC x 10 each side
Pickle Pounder IC x 20
Boat/Canoe on Q’s command
Crunchy Frog IC until ENDEX

Count-O-Rama (18)

Name-O-Rama

COT / BOM:

Robert Lewis: “A real man rejects passivity, accepts responsibility, leads courageously, and expects God’s greater reward.”

For further reading:
1. http://www.christianitytoday.com/moi/2012/003/june/heart-of-manhood.html
2. https://www.authenticmanhood.com/a-clear-vision-for-authentic-manhood/

Theodore Roosevelt: “We need the iron qualities that go with true manhood. We need the positive virtues of resolution, of courage, of indomitable will, of power to do without shrinking the rough work that must always be done.”

Moleskin: YHC was honored to lead a group of Men who showed up ready to work, learn, and get better together. The burden of Leadership is borne by the willing, and these guys make it worthwhile to step up. YHC’s heart was already full at the end of the workout, but the PAX weren’t done edifying ol’ Gus. O Positive presented YHC with an Honor Box, emblazoned with the F3 logo and “GUS. Words failed me, and that doesn’t happen often. I gain so much by being around men who care for me and for each other.

C-Lo fiddled with his drone all morning, so hopefully we got some good images.