AO: Murph City

When: 12/14/2021


Number of Pax: 9

Pax Names: Brad Pitt, Butterfly, Exile, Hans gruber, Rojas, Saluki, Scotchguard, Sooorie, Tiny Tat,

Number of FNGS: 0

FNG Names:

QIC: Exile


Imperial Walkers
craP I forgot to do one that starts with a P
American Hammers
Crunchy Frogs
Toy Soldiers


The Thang:

  • How many points comprise the Q Source? ……..
    • 5 burpees! (answer: there are 50 Q points in the Q sourcce)
  • How many segments is the Q Source organized into? –  There are 4 Quadrants
  • Can anyone name the first quadrant?  – “Get Right”

GET RIGHT: “The Pursuit of Proper Personal Alignment”

In the Get Right Quadrant of the Q source we study and pursue Proper Personal Alignment: this requires a man to accelerate his fitness and prioritize his Concentrica with proper relational rhythms. And to build the guardrails of regular study, prayer, and meeting with others in growing his faith.

Exercise: Sevens OYO
6 Pull-ups / 1 Merkin
Work your way 5/2, 4/3, and so on until reaching 1/6



  • What is the second Quadrant of the Q source (aka “Q2”)?   –  Q2 is the “Live Right

In Q2, The Live Right, a man who has and continues to Get Right shifts his perspective to other men whose boats are capsized. The High Impact Man is unstoppable and effective to help other men, and also able receive help and correction graciously and eagerly!

IMPACT is an acronym to go look up and study.

The F3 definition of Impact is: “Forcible contact to strong effect.” This REQUIRES proximity.

Exercise: Partner Squats & Run
300 Squats cumulatively with a partner, taking turns running to the SF and back.

Working with a partner a man can get more hard work done faster than he could have possibly alone.
This is only a glimpse of the power of locked shields.



Q3: What is it?!  – The 3rd Quadrant of the Q Source is the Lead Right

  • What acronym does the virtuous leader need to remember in developing his leadership skills?  VAPE
  • What Letter does the virtuous leader need to remember in developing his leadership virtues? The 5 C’s

More penalty burpees doled out for missing answers!

The leadership SKILLS a man must have and continually practice are remembered with the acronym VAPE:

Without these skills – no matter how virtuous or “good” a man is – he will be ineffective as a leader. He will not accelerate his group to advantage by leading in any way and at best can maintain status quo. Although this nice guy is well liked, he is not a leader and the group will be a Bull-Frogish institution that is going nowhere.

The leadership VIRTUES a man must have and continually practice to be a leader of virtuous character are remembered by the 5 C’s:

A man may be an effective leader skilled in VAPE, but without the guidance of virtue he will lead the group away from advantage. Most famously recorded as an example is Adolf Hitler: a leader who Articulated Vision and used Persuasion and Exhortation to make much happen but to evil, self serving, and destructive result on a massive scale.

Thus, the High Impact Man we train to be necessitates that we are always working at both the leadership skills and leadership virtues.

Just like we work at our physical fitness: This requires ongoing practice, relational accountability, and constant adjustment.

Hence the term Accelerating. The HIM is always accelerating because he has done the bricklaying work of building the guardrails in Get Right and invests time and energy in the relational accountability of a Shield Lock for the benefit of his Concentrica but will never “arrive.” We accelerate, but the work of a virtuous leader is never done!

The team led by a leader who possesses both the virtues and skills will be a LIZARD not a bullfrog because he will fight bullfrogishness and teach others to do the same.

Exercise: Mary Go Round

All back to the pull-up bars for a Murphy Mary. Each PAX gets a turn to Lead in call and count whatever exercise his little heart desires. 🙂


Leave Right

Trivia: What is the definition of “Leave Right?” – No answer!?!?!? No worries, burpee penalties are done. : D

Q4: Leave Right is – “The construction of Legacy

If you are looking for your purpose: it is probably not what you are called to do, but rather WHO you are called to serve.

Our legacy is not built in our successes, wealth, or accomplishments.

Legacy is built in proximate relationships. Most essentially our M’s and Shorties.

Run one mile (to the end of the park rd and back) and  along the way discuss what Legacy means to you with the men around you.

The Sky Q has put you on this earth at this time. There are men in your life who need you. Your M and Shorties need you most! In the Live Right we study dedication to Purposefulness. In Leave Right we leverage relationships, our unique talents and strengths, and the leadership skills and virtues to build a legacy in the lives of others.


Shared the story of Henry Johnson of the Harlem Hellfighters – an all black regiment in WWI
I am humbled to read about a man who was so dedicated to serve his country, his fellow man, who suffered 21 wounds to rescue a brother in arms on the battlefield. America did not give him the respect and honor he deserved at the time – and we must do better.
Henry finally received a medal of honor for his heroic action nearly a century later in 2015.





What exactly is the QSource?

Further notes from F3 Coco Crisp of Raleigh, the creator of the original version of this workout:


The Q-Source is the integrated expression of F3’s leadership philosophy.

It is the F3 leadership manual. It is designed to be used by F3 members to improve their leadership skills for the benefit of their families, workplaces, and neighborhoods.

At its highest level, there are 50 Q Points touching on different aspects of leadership. With 5 Foundational Q Points and the remaining Q Points divided into 4 Quadrants.

A student of the Q Source will find themselves getting right, living right, leading right, and ultimately, leaving right.

You can spend countless hours reading about and studying the Q Source and I bet you’ll learn more and something different each time. For starters, here are a few resources that will help you get going:

F3 QSource
43 Feet Podcast   –  Look for the “From the Archives” series starting Jan 2021
F3 QSource Hard Copy Book on Amazon

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