Q School and Shield Lock

    • When: 04/20/19
    • QIC: Bill Nye
    • The PAX: Red October, Big Mac, Angelo, Big House, Poppins, Twist Tie, Nacho, Peach (R), White Hat, Kindergarten Cop

This morning before The Patriot we had a Q School.

Not a whole lot of attendance. What I realized as I made the papers to guide Q school is that all of us need to go over this information from time to time- it’s always good to be reminded of ways to get better and keep sharp. Don’t worry, we will run a 200 level Q school soon- you will have your opportunity!

I had a plan, but as I started going over it with the group I realized that this was the same group of guys that had done about half of the workout a few weeks ago with Smiley Face.

No worries, I always have more than is needed.

Start out with a disclaimer, some stretching, and then mosey to the football field. Circle up for a little bear crawl ring of fire. Each man bear crawls around the ring, you perform a merkin as the bear crawler traverses the circle.

Grab a partner for some B.O.M.B.S. 75 each of Burpees, Overhead claps, Merkins, Big boy sit ups, Squats

Get the six and help them out with the squats.

Circle up for some Tubthumping- Every time they say “I get knocked down” we do a burpee. SSH in between- a few guys modified into squats, but everybody kept after the burpees.

Mosey to the fence for the people’s chair.

Partner squat/dips- One man stays in the chair, his partner does 30 dips using his knees as a base. Sprint across the field and flapjack.

10 burpees OYO.

30 more partner squat/dips and then 10 merkins followed by 10 squats OYO.

Mosey back to the parking lot for some merkin suicides using the lines of the parking lot as a stopping point. Add one merkin each trip, reached a total of 8 consecutive (so 36 total).

Circle up for the last seven minutes- 7 minutes of Mary. Each man called out something- LBCs, flutter kicks, box cutters, big boys, peter parkers, dying cockroaches, and a few other things.

If you are still playing F3 Bingo we got 100 merkins, 100 SSH, 50 Burpees, and 7 Minutes of Mary.

Special thanks to Nacho and Twist Tie who came to us from Clemson- good to see you guys out and crushing it this morning!


One of the key concepts of F3 is the shield lock. We are battle brothers. While that may manifest itself first as members of a workout group, it grows over time. Accountability and being held to a standard are the targets that we aim for as a group. Remember, the goal of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

The articulated purpose is for us to get better and then leave to spread a positive masculine influence. Too many times the concept of masculinity is derided by those who do not understand that the brittleness and artificial toughness exuded by some men is not masculinity. It is a frail and brittle thing, a twisted misconception of strength.

It takes strength to do 100 burpees.

It takes a different kind of strength to lift up a neighbor who is struggling.

Particularly when that neighbor is not kind.

The goal of F3 is to make you capable of being strong physically, mentally, and emotionally. When you get better you can help to lift the community around you. When enough individuals rise together we create a current that lifts the people around us.

And that is what being a leader is about.


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