Q School (Counting Cadence)

AO: The Green Room

When: 05/11/2021


Number of Pax: 6

Pax Names: Chick, Homer, Nemo, Rached, Rancid, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Rancid

The BackBlast:

Q School (Counting Cadence)

Tuesday, May 11, 2021

F3 Chicago, The Green Room AO

Humboldt Park Boathouse

40°, Clear & Cool

6 PAX: Chick (Respect!), Homer, Ratched, Nemo, Waddle, Rancid

QIC: Rancid


  • Explain the welcoming statements (always say these)
    • 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”
  • 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 to Humboldt Statue


20 IC – SSH


  • Explain leading an exercise & COUNTING CADENCE!!!! (This was our primary objective today)
    • INTRO: Next exercise is_______” *pause*
    • MOVE: “Starting position…MOVE!”
    • HOW: In cadence / on my down / on my up / on my count / etc.” *pause*
    • START: “Exercise!”
    • “Last Rep”, “HALT” and “RECOVER”
  • “Why is this important as QIC?”
    • Same structure is used nation-wide
      • Expectations and consistency
      • Fight through the pain & fatigue
      • Keeps the team together
    • PAX want to follow their QIC
      • You are in charge
      • Keep everyone moving
      • Confident communication
      • Presence and authority 

10 IC – Windmills

10 IC – Star Catchers

20 D  – Bobby Hurley’s

10 IC – Cherry Raisers

10 IC – Imperial Walkers

20 OYO – Burpees


Chain Run

Mosey one lap around 4 baseball fields

All PAX in one line

Flag man is leading

“Six” sprints to the front

Flag gets handed-off

Rinse & Repeat until PAX arrive at true Center Field


  • Explain beatdown structure
  1. Welcome
  2. Warm-A-Rama
  3. The Thang
  4. 6MoM
  5. CoT
    • Pre/Post-Thang (optional)
  • Warmup/CoP structure:
    • Circle of Pain vs. Mosey (or both)
    • Varied, different areas
    • 5-8 exercises max
  • THE THANG = “Packaged workout”,  “routine”
  • The meat and potatoes
  • 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
  • You could tie this into your overall theme
  • Grinders, Flapjack, Stations, etc.
    • Rinse & Repeat x2 or x3
    • Keep track of time


Count-off into four groups (1’s, 2’s, 3’s, 4’s) (AUDIBLE: 6 PAX stuck together as one group for THE THANG)

Stations at 4 dirt/grass field lines and 1 in CF

Group 1: 25 IC – Alt. Shoulder Taps / Mtn. Climber

Group 2: 25 IC – Monkey Humpers / High Knees

Group 3: 25 IC – Plank Jacks / Flutter Kicks

Group 4: 25 IC – LBC’s / Oh-Yeahs!

Once you complete your group’s station,

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


10 – Makhtar N’Diayes (IC) or Turkish Get-ups (OYO)

15 – Copperhead Squats (IC) or Hydraulic Squats (IC)

20 – Big Boy Sit-ups (U) or Jump Tucks (U)

5 Sets – Jack Webb (1 Merkin/4 OH Press) or 10 Sets FT Launch

Sprint to next station counter-clockwise

Rinse & Repeat until QIC calls CHICAGO (by 0607)

Mosey back to the Boathouse (starting point)


  • Explain 6MOM aka MARY (Optional)
  • Head back to the starting point
    • Where you usually do the CoT
  • Don’t have to do the whole 6 minutes
    • Any kind of core counts
  • If heavy in core during the beatdown
    • Skip or abbreviate
  • Types of reps
    • IC, D/U, Open, In, OYO, AMRAP
    • Regular, Slow, Red Bull
  • Freed To Lead
    • Ask other PAX to Q


Dealer’s Choice by PAX (Shared Q)

COT – Circle of Trust (aka 5th Core Principle)

  • 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. Prayers.

  • Keep posting!!! Tomorrow – Goat Rodeo (Walsh Park) 0600 QIC Denari

“F3 is a national network including 2,642 free, peer-led workouts for men in 177 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

  • F3 Nation Website, 05/10/2021

“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)

Getting Prepped, General Info https://f3nation.com/q101/

Many of these may seem self-explanatory,

but can get lost in the moment…

  • Start on time. Wear a watch. End on time.
  • Be prepared for your lead to be more strenuous physically than you think.  Counting cadence while you exercise can make it harder to breathe.
  • Remember you have help. If for any reason you want someone to grab a part of the workout even while you are out there, speak up.
  • When you screw up or fail, keep calm and drive on… count louder and push forward. As Dredd says, “When falling, dive!”
  • Every man thrashed, no man left behind. To promote “you versus you” but also to keep the PAX together, offer extra credit to the frontrunners via burpees, planks, merkins, etc.
  • Don’t take unnecessary risks or do stupid stuff. The Pax is looking for leadership and will follow often before thinking if they’re getting a great workout.
  • Think of CoT words in advance.
  • HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.


  • “What are the most basic expectations of QIC?”
    • Send a Preblast
    • Make a Plan
    • Q with confidence
    • Write a Backblast

Be yourself. You are already here for a reason.

Keep showing up. Keep offering yourself to others.

You are Freed To Lead. The rest will follow.

Ended in prayer. Thank you, Sky Q!

2 PAX for PCL (Parking Lot Coffeteria)




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