And the Grammy goes to… Q School

AO: Grindstone

When: 02/06/2023

QIC: Spit Valve

PAX (8): Corn Dog, Crab Cake, Hail Mary, Irene, Jiminy, jugdish, Krystal


Q School was available for all the RNGs. The Grammys happened the night before so YHC mashed it all up to make it work.


Mosey to the far end of the parking lot for the first lesson…

Plank while asking PAX to provide the mission and core principles. Those are provided below:

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

F3 Five Core Principles

Free of Charge

Zero cost! Never a charge to workout, ever

Open to all Men

No matter the man, you are welcome here

Held Outdoors

Rain or Shine, Hot or Cold, we are out there

Peer Led

Led in a rotating fashion by the men who attend

Ends with COT

Always ends with a Circle of Trust

With that out of the way, an overview of counting in cadence was given while performing SSH, weed pickers and good mornings. Check this out for more…

The Thang:

Mosey to the turf field. During the commute we discussed planning for a BD. This included using what is available at your AO, reviewing prior BB, searching the exicon and drawing inspiration from what is going on in the world (i.e. the Grammys).

The thang consisted of partnering up at the goal line while the playlist containing a sample of the “best song” nominees was played. Partner 1 begins the specified exercise while partner 2 moseyed to the 30 and back. Partners switch on and off and do AMRAP of the specified exercise until the next song. It was quickly determined that 1) we needed to run to the 50 instead of the 30 and 2) we needed to take it easy on the legs with the upcoming Thrill in the Hills 50k/21k that multiple PAX are running. The routine is as follows:

Abcdefu = Burpees

About Damn Time = LBCs

As It Was = Plank Jacks

Bad Habit = Merkins

Break My Soul = Big Boy Sit ups

The Heart Part 5 = Overhead Claps

After 20 minutes of that, we did a little string of pearls to demonstrate how to fill in extra time. This consisted of step ups and dips at the bleachers, balls to the wall at the wall, DB drills in the parking lot, bear crawl, duck walk and crab walk. We had time for 5 minutes of Mary and everyone had a chance to practice calling cadence.


Continued prayers for Crab Cake’s cousin – praise for recent positive progress

Prayers for Corn Dog’s daughter and health concerns

Prayers for my wife’s 90 year old grandmother who was in a car accident and sustained multiple broken bones including back, neck, etc. Praise nobody else was hurt.

Prayers for Jugdish and discernment related to work opportunities

Prayers for safety for all the PAX racing Thrill in the Hills this weekend

Naked-Man Moleskin:

Hopefully, everyone learned a thing or 2. The one thing that everyone can take away is that you’re not in it alone when you decide to Q. You have a whole group of guys there and ready to support you when you are ready.

Leave a Comment