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Saturday, March 29th, 2025

F3 Platte (New World AO)

Q School – Freed to Lead

Memorial Stadium, Pawnee Park

53°F, 9mph wind

 

7PAX: Axe, Hogan, Backdraft, Ground Beef, Gospel, Armstrong, Rancid

 

QIC: Rancid

 

0700 – WELCOME, BROTHERS!

F3 – Fitness, Fellowship and Faith

• The Opening Statements

  • F3: Fitness, Fellowship and Faith

  • Mission Statement: It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.

  • Five Core Principles: F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust.

  • Disclaimer: I am not a professional; Modify as necessary.

  • “Freed to Lead” and QIC

• Welcoming the FNG

  • Friendly-New-Guys are why we are here.

• Counting-off, Picking up the Six

  • Leave no man behind, but leave no man where you find him.

• Making it Personal

  • Connect with each PAX member.

 

Q School Rules for Engagement

   “Scholars” = Al Gore

      (Active Listening)

 

Mosey to grassy area just inside of the fence line

 

WARM-A-RAMA

    15 IC – SSH

 

“Scholars”

• Beatdown structure

  • Warm-A-Rama, Thang, 6MOM

• Leading an exercise

  • INTRO: “Next exercise is…”

  • MOVE: “Starting position...”

  • HOW: “In cadence, on my down, on my up, on my in, on my open, on my count...”

  • START: “Exercise!”

 

    10 IC – Don Quixote

    10 IC – Star Catchers

    20 D  – Bobby Hurley

    10 IC – Cherry Pickers

    10 IC – Imperial Walkers

    5 OYO – Burpees

 

“Scholars”

• Warm-A-Rama structure

  • 5-8 exercises max

  • Varied, different areas

• Types of reps

  • IC, D/U, Open, In, OYO, AMRAP, Regular, Slow, Red Bull

 

Mosey to far south side of the field

 

“Scholars”

• Pre/Post-Thang (Optional)

• Usually a “packaged workout”

  • Failure to Launch, Colt 45, B.O.M.B.S.

  • Rinse & Repeat x2 or x3

 

PRE-THANG

D12 DIE OF DOOM

   Each PAX gets to roll the F3 D12 Die

   The person who rolls gets to Q the exercise

   (only one roll per PAX)

 

Mosey to the south goal line

 

“Scholars”

• The meat and potatoes

  • Different ways to construct the Thang, this is where you could really insert your personality. Think of the PAX and what they will gain from what you can offer.

  • You could tie this into your overall theme.

  • Grinders, DORA, Flapjack, Stations, etc.

 

THE THANG

FIELD OF SCREAMS

PAX stick together

Start on the south goal line

   Bernie Sanders to the 10

      5 IC – Makhtar N’Diayes

   Karaoke to the 20

      10 IC – Mtn Man Poopers

   Bear Crawl to the 30

      15 U – Jump Tucks

   High Knees to the 40

      20 U – Big Boys

   Butt Kickers to the 50

      25 D – Air Squats

   Lunge Walk to the 40

      20 IC – OH Seal Claps

   Crawl Bear to the 30

      15 IC – Alt Shoulder Taps

   Broad Jump to the 20

      10 IC – Bonnie Blairs

   Crab Walk to the 10

      5 IC – Monkey Humpers

   Inch Worm to the Goal Line

 

Mosey 3/4 lap around the track to Center Field

 

POST THANG

ONE MORE TIME

   “One More Time” by Daft Punk

   AMRAP per Q calls each minute change

    0-1 – High Knees

    1-2 – Bobby Hurley

    2-3 – Butt Kicker

    3-4 – Jump Rope

    4-5 – SSH

   on “ONE MORE TIME” drop for one Burpee   

      then return to AMRAP per Q

          (~25x Burpee’s total)

 

Mosey to the Shovel Flag

 

“Scholars”

• Explain 6MOM aka MARY (Optional)

  • Don’t have to do the whole 6 minutes (any kind of core counts).

  • If heavy in core during the beatdown, skip or abbreviate.

 

MARY

    15 IC – Flutter Kicks

    15 IC – LBCs

    15 IC – Heels to Heaven

    All PAX – American Hammers (Rancid-Style)

 

“Scholars”

• COT aka Circle of Trust

  • Count off

  • FNG call out

  • Name-O-Rama

  • Name the FNG

  • Announcements

  • Prayer Requests

  • Message from the Q

  • Closing Prayer

 

COT

Name-O-Rama. Announcements. Prayers.

 

“F3 is a national network including 5,191 free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership…started in 2011 in Charlotte, North Carolina.”

• F3 Nation Website, 3/23/25

 

“The defining characteristics of an F3 workout are that it takes place outdoors, almost always at an unpleasantly early hour; that it is led by one of the participants; and that it is physically challenging while being inclusive of all men who show up for the workout.”

• Freed To Lead (Prologue)

 

Be yourself. You are already here for a reason.

Keep showing up. Keep offering yourself to others.

Keep “Giving It Away” to the FNGs and to your brothers.

You are “Freed To Lead”.

The rest will follow.

 

Thank you, Sky Q!

SYITG!

      Aye,

            Rancid