BB – Patty Q – The Defender at the Patriot

We welcomed 13 to Q school this morning with 3 Pizza Box Weinkies, a fire F3 Spotify Playlist, and the always glorious Colonel Oldham statue waiting for us to get going on this WO planned up by your YHC.

Disclaimer was given, F3 Mission was recited, and the 5 Core Principles were refreshed from the previous 2 workouts. We counted off, and school had begun. And we mosied…

Pax- Rip Van Winkle, SQL, Ruby (R), MalPractice, Snaggletooth, Saul Goodman, Cover Up, Yankovic (R), Mannequin, Honeycomb, Scammer, Swingset, Patty (Q)

Test Day! Randomly assigned questions to the Pax to see who knows their stuff. Individual answer, no help from others, and every wrong answer will modify the WO AND/Or add a sprint at the end.


  • SSH
  • Abe Vigotas (IC)
  • Hill Billy Walkers
  • Runners Stretch
  • Merkin – OMD 10x
  • Arm Circles

The Main Thang: Dora (Partner WO) Arms, Abs, Legs while other partner travels and picks up the count when they circle back. Travel was around the courthouse.

Question 1 – What does COP, COT, COR, and NOR stand for? Malpractice knocked this out like it was tattooed on his arm

1st Exercise – Abs – 150 gas pumps, 150 flutters, 150 LBC

Question 2 – what are the 4 elements of the disclaimer according to the F3 Louisville Q document? – Snaggletooth knocked this one out of the park, but forgot the 1st element (Are their any FNG’s?) not really a disclaimer so we gave him that one.

2nd exercise – Arms – 75 merkins; 75 curls; 75 overhead press

Question 3 – Name the 5 core principles of F3. – Yankovic was sure to get this one and confirmed each one.

3rd Exercise – Legs – 50 Coupon Squats, 50 step ups, 50 lunges (HW/each leg)

We finished up the last leg and mosied to Heartbreak Hill for the last bit.

Question number 4 – What is the F3 mission? – This one was tough, but with a tad bit of help, RVW got it done.

2 hill sprints to finish this thing off.

  • 1st hill Sprint, from stop sign to stop sign, with 5 merkins at the top
  • 2nd hill sprint – same distance- with 10 merkins at the top.

Slow jogged back for COT


COR – 13


Announcements – 9/10 monthly Rick in memorable of 9/11, Man in the Arena, Ruby’s F3 Campout 9/24, and the start of a female lead WO starting 9/1.

Intentions – Unsaid intentions

This week was a great refresher of the fundamentals of how to run a Q, but what also make the F3 workout so special, are the Q’s themself, HIM. I’ve learned a lot from the original Q’s like Yankovic, Holy Roller, Big Bird, Focker, and many others and feel like I can use those traits everywhere I go. These are the ones I shared:

  • Free to lead
  • Pick up the 6 – “leave no man behind, but leave no man where you found him”
  • Proverbs 27:17 – Iron Sharpens Iron, so one person sharpens another
  • I hope this is the hardest thing you have to do today, and if not, I ask God to give me strength to fulfill it

Thank you for letting me workout with you all this morning. Until next time…


Answers to the above:


⁃ Identify if any FNGs are present

⁃ I am not a professional

⁃ You are all present on your own free will

⁃ Modify as necessary

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

1. All workouts are free of charge

2. Workouts are open to all men

3. Are held outdoors – rain or shine, heat or cold

4. Men who participate also lead the workout in a rotating fashion, with no training or certification necessary

5. Workouts end with a Circle of Trust

Question 1: Describe – COP, COR, NOR, COT – Circle of Pain, Count o Rama, Name o Rama, Circle of Trust

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