10 rolled into the weekly edition of Anvil this cool and clear morning. (Cobains for forgetting the 10th pax name. My memory only stores up to 9 apparently) We disclaimed and moseyed on down to the front side of Calvary to get some COP in. But first… some F3 trivia on the way and throughout. Shameless plug, I pulled this Q and adapted some from https://f3raleigh.com/qsource-beatdown – give it a look.
Q: When did F3 start? Where?
A: 1/1/2011. AG Middle. (snowflake)
SSH x20. Squat x15. Merkins x10.
Q: What are the 5 core principles of F3?
A: Free to all Men. Held outdoors. Rain or shine. Peer led. Ends with COT. (Multi pax)
No penalty burpees at this time. Mosey on over to front lot for the next round.
Q: What is the F3 mission? Credo?
A: Plant, Grow and serve small mens workout groups for the invigoration of male community leadership. Leave no man behind, but leave no man where you found him. (Snowflake/Point Break)
The pax we’re strong in the F3 trivia/history lesson. But we still did some burpees, as practice for what was to come.
The Thang – YHC participated in GrowRuck Clt in august and felt it important to share some of the Grow portion. So here it goes.
Q: Who knows about QSource? How many Q points are there? How many quadrants?
A: F3 guide to leadership. 50. 4. (Duh, it’s a square)
With varied wrong answers we did 10 penalty burpees
Q: What is the first quadrant Q point?
A: Get Right. What a man must do to achieve proper personal alignment and Accelerate himself. We talked about how you can’t help others if you can’t first help yourself, so it’s time to get to work.
7’s in the front lot. Deconstructed burpees, hand release Merkin on one end of lot and jump squats at the other. The mumble chatter was strong to start but this round definitely got the heart beating and the talking got hard to maintain. The fast guys led a little Mary while waiting on the six.
Mosey over to basketball goals.
Q: What is the second Q point?
A: Live right. Pax need to learn to live right to maintain the Get Right. Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate.
Partner up and Dora 1, 2, 3. This stretched each one of us as the short run from goal to goal helped to shorten the time in exercises. Making the total body quiver a real thing by the time you got to your last sets for each exercise.
Mosey to the baseball field.
Q: Q Point 3?
A: Lead right. To Lead Right, a person must be capable of applying the Leadership Skills and possess the Leadership Virtues. Anything less will result in disaster, Disadvantage and lack of Prosperity for the Group he Leads. The Pax got homework to look up the skills needed through the VAPE acronym and the 5Cs.
Split into 2 groups of 5 and start to lead. There was no instruction just a statement. Lead the four guys in your group for 2 mins. GO!!!!
As expected the Pax did not disappoint and took on the challenge. YHC saw sprints, Peoples chair, bear crawls and all sorts of other exercises for the 10 min session.
With the 45 mins coming to a close we moseyed back to the start but not before giving the Meathead crew a round of Monkey Humpers to think about.
Back at the start we talked about the last Q point.
Leave right. Legacy is what a Virtuous Leader leaves behind through the Effective performance of his Mission, which is the Course Of Action he pursues to achieve his Ultimate Purpose.
Closed out with a minute and a half elbow plank.
Moleskin: YHC has been slacking in the gloom since august. Some injuries and a general sense of malaise have kept my acceleration low. Thanks to Point Breaks msg about needing Qs to get me out of my funk. The nation slack had a post from Raleigh about this Q source workout and I wanted to give it a try. It did not disappoint.
The Pax didn’t disappoint as well. Speedy guys did their thing. Respects were out in numbers. What’s your excuse? Mumblechatter was strong in the beginning but died quickly when breathing became more important than talking.
Announcements: Blood Drive at the end of Oct. Matthew’s town hall. See Mighty Mite for all your blood donating needs. Freed to bleed is an amazing example of QSource in action.
Prayers for family members in declining health and friends with Covid. We’re still not out of the woods yet. Be safe and smart.
some links to QSource resources
F3 QSource Index: https://f3nation.com/q-source-index/
43 Feet Podcast: https://f3nation.com/podcast/
F3 QSource Hard Copy Book: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwjXnvGlsrPzAhVjD1kFHaUfAl8QFnoECAIQAQ&url=https%3A%2F%2Fwww.amazon.com%2FQSource-F3-Manual-Virtuous-Leadership%2Fdp%2F1698352611&usg=AOvVaw1IzdLERrxeKQqqpjKd8mo0