Weather: 45 and clear

Warmup:

SSH x20 IC

TTT x15 IC

Imperial Walker x10 IC

Burpees x 5 OYO

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:

QSource Beatdown

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/

F3 QSource Hard Copy Book: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwjXnvGlsrPzAhVjD1kFHaUfAl8QFnoECAIQAQ&url=https%3A%2F%2Fwww.amazon.com%2FQSource-F3-Manual-Virtuous-Leadership%2Fdp%2F1698352611&usg=AOvVaw1IzdLERrxeKQqqpjKd8mo0

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 Pax failed to properly name this quadrant and we did 5 Burpees.

PAX paired up for DORA of 100 merkins, 200 squats, and 300 LBCs

Quadrant 3 is the LEAD RIGHT. Milton guessed this correctly and YHC perform Burpees, but PAX refused to allow them to be done alone and joined in.

PAX took turns leading an exercise.

Milton — Merkins x10 OC

Smokey — WWI Situps x10 OC

Microwave — Flutter Kicks x25 IC

Kiwi — American Hammer x10 IC

Pretzel —

Radio — LBCs x10 OC

Mosey around the parking lot

Quadrant 4 is the LEAVE RIGHT. PAX discussed what it means to leave a lagcy, both positive and negative.

Kiwi led Mary

Pledge

Namearama

Announcements: Christmas Party TBA, Pony’s grand opening 12/21

COT

Moleskin: There was some confusion on the Q and YHC took the Q. YHC will return to Seismic on Tuesday for Kiwi’s Revenge. The PAX seemed to enjoy the Q Source Beatdown. Mumble Chatter was limited, but both Smokey and Radio demonstrated they’re ready to take the next step and hit Q school. Both did great calling exercises. Milton is always good for jibber jabber and today was no different.

Devo: VISION. Many times we fail to make a big IMPACT because we think to small. We are put on this earth to accomplish great things. We are doing a disservice to our gifts from God if we fail to use them to their fullest potential. We each must find our WHY and share it with the world. Success is our DUTY, OBLIGATION, and RESPONSIBILITY.

From Q Source on Vision:

Vision is a Skill possessed by every person

Without trying to launch an eschatological argument, let us agree that (whether by divine spark or random selection) every person is empowered to Visualize. Man alone among sentient beasts can reason. While our individual natures and nurtures connect each of us in varying degrees to the perceived safety and comfort of our own Status Quo, we all nonetheless are able to Visualize something different, some better outcome that is unique to our perception. To be incapable of that is to be not-human.

The question then is why do most people keep their Visions to themselves rather than putting them into action? The answer depends upon our placement on the Sur-Ser Continuum. A Survivor is too busy trying to live through the day to think of anything outside of himself. A Sad Clown is too consumed with trying to achieve a more perfect balance between what he takes and what he gives to do anything but daydream of a better place. Only the Servant, the person whose Purpose it is to seek Advantage for others, has the capacity to transcend his own material and spiritual needs long enough to put Vision into action.

To Lead Right, a man must first Get Right and then Live Right. Then, and only then, can he capture his Vision to the Advantage of his Community.

AHHHH, good livin’ made easy, baked early, and served with a cold heart.  10 PAX, no whiners just hard men getting harder.

Conditions:  Cool, clear skies

COP: SSH x15 IC, Imperal Walker x15 IC, Drydock x15 on Q, Merkins x15 on Q

Thang: Preposition 80,60, 50, and 40 lbs. sand bags.  Form up into two columns mosey to the coupon pile. Battle Buddies issued one log plus a bonus pair of blocks , Mosey to the field.  Format; Battle buddies complete Log PT, mosey with sandbag (alternating weight each trip) around the AO pausing at the pavilion for intermittent opportunity to get better.  Log PT; shoulder -to- shoulder x20 IC, OVHD Squat x20, sit-ups x20, curls x38?  Yes, 38.  intent was 15, however  the PAX got busted twice trying to complete OYO, Log Squats x20.  Intermittent Opportunity to get better; Incline Merkins, Derkins, Dips, Bulgarian Split Squats.

Mary: X crunch, flutter kicks, leg raises

COT

BOM

Devo by YHC

9 PAX posted for a humid morning DRP.  Conditions were right for a rolling beatdown and YHC was happy to oblige.

COP:  Merkins, Drydocks, Squats, Imperial Walker, Hillbillys’

THANG: Form into two columns and mosey to the train tracks.  Dealio – Longbow 11s Burpees x Squats  (down the hill then back up the hill) between Hickory St and Cedar St.  Pause each leg at Laurel St intersection for WW1 situps x25.  GO!

COT

BOM

DEVO by YHC

8 PAX got out of rack for a DRP.  Good Livin’ is best endured in the company of like minded men.  The DRP tastes better when shared.

COP:  SSH x15 IC, Mountain Climbers x 15 IC, Thru the Tunnel x15 IC, DonQ x15 IC

THANG: Form up into two columns and mosey to the parking garage lowest level.  The PAX had the surprise of preposition sand bags – crowd pleaser!  Commence three rounds of Balls to Wall, Butt to the Wall, and Crunches on the wall.  One minute hold on the hand stands, 25 reps on the crunches.  Move out to the top of the garage with the coupons pausing every other ramp for a mixture of merkins, squats, lunges, and burpees.  Mosey down the stairwell to Hutchison Square for merkin-fest by the fountain.  Mosey back to the AO.

COT

BOM

DEVO by YHC

Count:  10: Grits, Radio, Kiwi, Peg, Fanny Pack, McFly, Goose, Flo, Splinter, Microwave

Weather:  75 and slightly humid

COP:  SSH x 20 IC; TTT x 10 IC; LBAC x 10 IC (FWD/REV); Hilly Billy x10 IC; Imperial Walkers x 10 IC

The Thang:  The Pax grabbed blocks and headed to the corner of the block.

20 Oblique crunches each side, 20 Burt Reynolds each side, 20 IC Wacky Jacks

Run to location 2

20 Cannonball sit ups, 20 LBC’s IC, 20 flutter kicks IC

Run to Location 3

Superman pulse x20 IC, Ironman pulse IC x20, Plank jacks IC x20, Denise Austins IC x20

Run back to location 2

Iron Cross x20, The Stapler x10 each leg, Jim Braddock x20 IC

Run back to Location 1

Real American Hammers IC x20, Berserkers IC x20, Oblique crunches w/ the block IC x20 each side

Lap around the entire block, stow the blocks

Mary:  The whole damn workout

Name-O-Rama, Announcements, Pledge, Prayer

Naked Moleskin: Goose told us how much he likes Denise Austin….again. McFly showed up late and ended up running with a block on his should a whole bunch. Other than that, the Pax was pretty quiet today. I guess they were all focused and getting better. Though the Q was disappointed that nobody besides Goose said they love a full Mary work out.