Fitness. Fellowship. Faith.Weather: 30 and clear
Warmup:
SSH x10 IC
Imperial Walker x10 IC
Pickle Pusher x10 IC
LBAC F/B x10IC
The Thang:
Today’s workout is based on the QSource. YHC learned of this workout from the Nation’s 3rd F Slack Channel. Here is a link to their BB:
The QSource is the integrated expression of F3’s leadership philosophy. It is the F3 leadership manual. It is designed to be used by F3 members to improve their leadership skills for the benefit of their families, workplaces, and neighborhoods.
At its highest level, there are 50 QPoints touching on different aspects of leadership. With 5 Foundational QPoints and the remaining QPoints divided into 4 Quadrants, a student of the QSource will find themselves getting right, living right, leading right, and ultimately, leaving right.
You can spend countless hours reading about and studying the QSource and I bet you’ll learn more and something different each time. For starters, here are a few resources that will help you get going.
F3 QSource Index: https://f3nation.com/q-source-index/
43 Feet Podcast: https://f3nation.com/podcast/
1st Question is how many points are in Q Source
PAX failed to provide correct answer and we did 5 penalty Burpees
2nd Question was how many and what are the Quadrants of the Q Source. Manana saved the day and was able to name the 4 Quadrants.
PAX were then asked for the definition of the GET RIGHT, and after failing to answer correctly, we executed 5 Penalty Squats
PAX performed 7s OYO with squats and LBCs
We moved onto the next quadrant, and Manana correctly named the LIVE RIGHT.
PAX paired up for DORA of 100 merkins, 200 squats, and 300 LBCs
Quadrant 3 is the LEAD RIGHT. PAX took turns leading an exercise.
Easy In — 8 ct body builders x15IC
Swamp Fox — Calf Raises x20 OC
Mayhem — Flutter Kicks x10 IC
Manana T Claps x10 IC
Quadrant 4 is the LEAVE RIGHT. PAX discussed what it means to leave a lagcy, both positive and negative.
Mary:
Pickle Pounders x10 IC
Pickle Pushers x10 IC
Pickle Pusher with R leg in air x 5 IC
Pickle Pusher with L leg in air x 5 IC
WWI situps x 10 IC
Pledge
Namearama
Announcements: SheepDog, Grand Opening of Pony’s Fireworks stand 12/21, Christmas Party TBD
COT
Moleskin: A nice change and a workout with some real knowledge. Easy In is always good for mumble chatter, and he continued his role as a Blue Falcon with the Body Builders. This is one thing YHC really respects about Easy In, he never takes the easy way out and always calls a hard exercise during PAX choice. He serves as a reminder to push ourselves outside of our comfort zone. Swamp Fox led an exercise for the first time. He stepped up and led. The first step is the hardest. YHC can’t wait for his first co-Q.
Devo: Each one of us has a purpose and are needed in this world. We can never forget that, no matter how hard the struggle. We MUST stay in the fight, no matter the circumstances. Our families and communities need EACH and EVERY one of us.