Warm up – all in cadence

SSH – 30

Cherry picker- 20

Merkins- 10

SSH- 15

Cherry picker – 10

Merkins -5

Mosey around block back to AO

10 Cones are set up approx 10yards apart

1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.

All pax side shuffle to 9th cone. side shuffle back to start

8th – at each cone stop and do amount of merkins per cone you are at. To and back

7th – NUR to cone, high knees back

6th-   lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back

5th – repeat cone 10 routine but to 5th

4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10

3rd- lunge walk to cone with 40lbs, mosey back

2nd- mosey to cone- 10big boys mosey back

1- inch worm to cone , burpee with broad jump back.

30 squats with 40lbs oyo

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.

Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.

To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).

• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.

• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.

• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.

The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.

TO LEARN MORE, see the index of all 54 QPointsthat comprise the QSource.