AO: Apex

When: 07/23/2020


Number of Pax: 18

Pax Names: Big Red, Bonilla, Chops, Drone, Dump Truck, Flatline, Fleetwood, Hartford, Mall Cop, Pop Up, Rug Burn, Saget, Short Circuit, Snap-On, Squirtle, Swap, Tackleberry, The Mole,

Number of FNGS: 0

FNG Names:

QIC: The Mole

YHC travelled south to start school a couple weeks early.  Q-School that is.

Warm up:

Mosey to lower parking lot to discuss how to properly call out an exercise and call cadence.
“The first exercise is  _____!  Starting position MOVE…. In cadence…… EXERCISE! 1 – 2 – 3”  (PAX call out number of reps)
We warmed up with SSH, Copperhead Squats, and Windmills.

The Thang:

Mosey back up to the middle school where we all found a comfy spot on the wall.
PAX hold up the wall while YHC questions the PAX.  We covered what each F in F3 stands for and what it means/signifies.
YHC asked a stalwart of F3, Fleetwood, “What is the mission of F3.”  After a partially correct answer we stopped holding up the wall and walked out on to the bus lanes for a penalty sprint starting from plank position.
After our sprint we correctly stated the full mission of F3 and then proceeded to hammer home that message with burpees, star jumps, and Smurf-jacks.

Mosey to the bottom of the hill and assume plank position with feet on the curb.
Here the PAX were asked about the Core Principles of F3.  In order.  Incorrect answers were given a penalty sprint up the hill from plank position.

Mosey back to middle school wall and partner up.  Partner 1 holds balls-to-the-wall as long as possible while Partner 2 performs donkey kicks on the wall.  Switch and repeat until 100 donkey kicks are completed between the two PAX.

Mosey back out into the open area parking lot.  Split up into four groups ensuring each group has at least one F3 veteran among them.  (approximately 4-5 PAX in each group).  Each PAX will take turns calling a Mary exercise and leading the group in cadence.  Practice for the newer F3 PAX to help prepare them for when they VQ and must lead the whole workout.

Mosey back near the flag for some 4-corners.  (We differentiated between Rubicon and Kodiak count.  Told the story of how “Kodiak Count” came to be.)
Always facing the trees….
Run forward to Corner 1 – perform 5 burpees
Side step to left to Corner 2 – perform 10 Lunges (Kodiak count)
Run backwards to Corner 3 – perform 15 Merkins
Side step to right to Corner 4 (starting location) – Perform 20 Squats
Repeat until time is up.  (most PAX completed approximate 2.5 laps.)


Full-disclosure…. It’s been a few days since the beatdown and YHC can’t remember all that was discussed in COT.
Prayers for Dump Truck to have negative Covid test later that day as one of his co-workers tested positive.
Fleetwood asked YHC to share about my F3 journey and how F3 has impacted my life.  (great question Fleetwood.  Thank you.)
Announcements about Spartan in September and half-marathon that Lucky Charms is putting together.

Naked Man Mole Skin:

Not to be confused with naked The Mole…..
Bonilla stepped out of the shadows this morning and crushed some of the runs!  He downplays his fitness, but he is already crushing it!
Saget took one or two of the sprints up the hill.  And don’t let him call Mary exercises.  It’s weird.
Rug Burn didn’t want to be outdone and managed at least one win on the sprints.
Fleetwood is still the nicest guy I’ve ever met.
Dump Truck kept his distance all morning but still did exercises on his own.  Good on you for still posting!
Road Runner (2.0) made an appearance!  How about a 10-year-old getting out of bed that early during summer months to workout with his dad and a bunch of old guys.  Wow!

Good work TLD.  Glad I made the trip down to post with you again.  More Q-Schools to come for the next 5 weeks.  Current Lineup:
7/23 Lion’s Den – the mole (DONE)
7/30 Paragon – the mole
8/3 The Apex – exile
8/12 Clinic – exile
8/22 WarTowne – exile
8/27  Stoneclad – the mole

For all new-to-F3 PAX…. Post at one (or more) of these Q-Schools and start preparing to step up and lead your F3 brothers.
For all F3 Veterans…. Post at one (or more) of these Q-Schools and remind yourself what is so great about F3 and why it has meant so much to you.

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F3 Cherokee