Leadership Development – How to Q

AO: The Bound

When: 08/23/2023

QIC: Cookie

PAX (15): Cookie, Ha-ha, Nacho Libre, Red Ryder, Scampi, Snowman, Tricycle (Mike Stolorena), Tsunami, Yellowstone, Light Foot, Training Wheels, Merle, Lasso, Biebs, FNG Shocker


Likely the most humid and hot morning of the year, YHC was impressed to see about 7-8 pre-runners emerge from the gloom just prior to 5:30am. Some did 3 miles others did nearly 5. TCLAPS!

With no big workout planned for today’s beatdown, YHC decided it would be a great opportunity to KISS (keep it simple stupid) and instead focus on Q principles and leadership development.

After a quick disclaimer, we set off into the gloom with 15 total PAX including an NLB resident who would later become our FNG Shocker.


Head across the street to the little grassy area below the big parking lot. It was here that YHC gave the newer PAX insight into what F3 is all about….

It’s not a workout group.  Do we workout, yup. It’s not a hangout. Though we do build brotherhood and fellowship. It’s not a religious group even though we believe in something bigger than ourselves.

It’s a leadership development group with the mission:  to plant, grow and serve small workout groups for men for the invigoration of male community leadership

The thinking is that if we get comfortable getting uncomfortable by leading in the gloom, that will lead to leading in other aspects of our lives. Our homes, businesses, churches, etc.

The first step in becoming a better leader in the gloom is to Q. So today’s focus was all about how to Q and what goes into it. If we do not push our fellow PAX to lead, we are letting them down and ourselves!

Prior to our first warmup exercise, YHC gave PAX instructions on how to count cadence.

Imperial Walker

Now with some practice under our belts, it was time for a game of 21’s. Doing SSH with the Q counting cadence to 5 and the PAX all having to count on their own to 21. Burpees were the penalty.

The Thang:

Head across the street to the quiet parking lot. Here I gave the PAX a few tips on routines during workouts. Keep them simple, easy to understand, speak loud, think about reps, etc.

Partner Dora

50 Burpees
100 Mike Tysons
150 Squats

Upon conclusion, some PAX were instructed to do Mary for the 6. A big emphasis was placed on active recovery and not allowing PAX to stand around waiting.

Prior to our long(ish) trip back to campus, YHC gave the PAX the F3 Credo “Leave no man behind, but leave no man where you find him.”

We would circle back for the 6 as needed considering no man is left behind.

Back on campus we did BLIMPS, going up and down the hill with variation in between reps.

10 Burpees
20 Lunge
30 Imperial
40 Merkins
50 Plank Jacks
60 Squats

Time running out, we talked about time management during a Q and finished with the 5 Core Principles of F3:

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


No time for Mary so we went straight into COT. Prayers for the men at the Bound and for their families during this journey. Darth Visor Memorial CSAUP this weekend!

Coffeeteria followed.

Honored to lead.


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