Archives: Q School – Wreck Center – Oak Park 11/21

Date: Saturday November 21, 2020

Time: 07:00

Location: Wreck Center – Oak Park

QIC: rancid

My Buddy
Sweet Tooth


“Freed To Lead” says a voice from The Gloom.

To whom does it speak?

Find out on Saturday 11/21 at 7AM during a Rancid led beatdown. Q School co-led by RA to begin at 8:30AM. Wreck Center AO on Ridgeland & Lake in Oak Park.



Q School: Freed to Lead

Saturday, November 21, 2020 

F3 Oak Park (Wreck Center AO)

Ridgeland Common Recreational Complex

36° and Temperate

QIC: Rancid

14 PAX: Denari, Pebbles, RA, Cutter, Brawny, My Buddy, Fogger, Ladybug, Sweet Tooth (Respect!), Baywatch (Hate!), Kodak, LED, Miles (Hate!), Rancid


  • Explain the opening statements
  • F3: Fitness, Fellowship and Faith
  • Mission Statement: It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership
  • Five Core Principles: F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust
  • Disclaimer: I am not a professional; Modify as necessary
  • “Freed to Lead” and QIC
  • Explain welcoming the FNG
  • Explain counting-off, picking up the six
  • Explain making it personal
  • Connect with each PAX member

Q School Rules for  Engagement 

                       “Scholars” = Plank or Al Gore 

                               (Active Listening)

Mosey ¾ lap around field to NW corner for W-A-R


20 IC – SSH


  • Explain beatdown structure b/t WELCOME and COT
  • Warm-A-Rama, Thang, 6MOM
  • Explain leading an exercise:
  • INTRO: “Next exercise is…”
  • MOVE: “Starting position…”
  • HOW: “In cadence, on my down, on my up, on my in, on my open, on my count…”
  • START: “Exercise!”

10 IC – Windmills 

10 IC – Star Catchers

20 D  – Bobby Hurley’s 

10 IC – Cherry Raisers

10 IC – Imperial Walkers 

20 OYO – Burpees 


  • Explain W-A-R structure:
  • 5-8 exercises max
  • Varied, different areas
  • Re-Explain the different types of reps 
  • IC, D/U, Open, In, OYO, AMRAP
  • Regular, Slow, Red Bull

Mosey to N Scoville Garage side walk 



  • Explain Pre/Post-Thang (Optional)
  • Usually a “packaged workout”
  • Failure to Launch, Colt 45, B.O.M.B.S.
  • Rinse & Repeat x2 or x3


AAST (Alternate Alternating Shoulder Taps)

Find a partner

   1’s balls to the wall 

   2’s plank on the side walk

 12 IC – Alternating Shoulder Taps (or hold)

     Switch Positions

   2’s balls to the wall

   1’s on the side walk

 12 IC – Alternating Shoulder Taps (or hold)

   Rinse & Repeat x3


   To Euclid Ave

                  20 IC – Mtn. Climbers (Denari)

   To North Blvd

                  20 U – Squat Jumps (Ladybug)

   To East Ave

                  20 IC – Tempo Merkins (RA)

   To Lake St

                  20 IC – LBCs


Beaver Run

Mosey towards the Shovel Flag

    20 sec Arms Out

    20 sec Arms Up

Halt, All PAX Together (Shared Q)

    10 Down – Merkins

Rinse & Repeat until PAX arrive at the Shovel Flag for THE THANG


·       THE THANG is our meat and potatoes

o   Different ways to construct the Thang, this is where you could really insert your personality. Think of the PAX and what they will gain from what you can offer

o   You could tie this into your overall theme

o   Grinders, DORA, Flapjack, Stations, etc.


Count-off into four groups (1’s, 2’s, 3’s, 4’s)

Stations at 4 corners and 1 in center field

   Group 1: 25 Down – Merkins 

   Group 2: 25 IC – Plank Jacks

   Group 3: 25 Up – Big Boys 

   Group 4: 25 IC – Monkey Humpers

Once you complete your group’s station,

Bear Crawl or Lunge to CF for All PAX exercises led by QIC


      10 IC – Makhtar Ndiaye’s

      15 Open – Low Dollies

      20 OYO – Turkish Getups

      25 Down – Squats 

Sprint to next station counter-clockwise


  • Explain 6MOM aka MARY (Optional)
  • Don’t have to do the whole 6 minutes (any kind of core counts) 
  • If heavy in core during the beatdown, skip or abbreviate


15 IC – Flutter Kicks (Denari)

15 IC – Box Cutters (Kodak)

15 IC – Penguins (Cutter)

15 IC – Windshield Wippers (Ladybug)

28 IC – American Hammers (Shared Q)


  • COT aka Circle of Trust
  • Count off
  • FNG call out
  • Name A Rama
  • Name the FNG
  • Announcements
  • Prayer Requests
  • Message from the Q
  • Closing Prayer


Count-off. Video Name-O-Rama. Announcements.

  • OTB Thanksgiving Beatdown next Thursday 11/26 at 7AM – Details on Slack
  • Ugly Sweater 5K in December
  • La Grange Gear Coming Soon
  • Prayers for Dave’s family (via Ladybug) and for Eskimo’s brother

“F3 is a national network including 2,318 free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership…started in 2011 in Charlotte, North Carolina.”

–        F3 Nation Website, 11/19/2020

“The defining characteristics of an F3 workout are that it takes place outdoors, almost always at an unpleasantly early hour; that it is led by one of the participants; and that it is physically challenging while being inclusive of all men who show up for the workout”

–        Freed To Lead (Prologue)

Be yourself. You are already here for a reason.

Keep showing up. Keep offering yourself to others.

The rest will follow.

You are Freed To Lead.

Ended in prayer. Thank you, Sky Q! 

+4 PAX for PCL (Parking Lot Coffeteria)

Q School discussion guided by RA followed at 8:30am







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