Q School at Golden Strip

  • Workout Date - 08/21/2018
  • Q In Charge - Benign
  • The PAX - NYOPT, 1 Direction, Ron Swanson, Cyclone, Lt. Dangle, Bambi, WiFi (respect), Jillian Michaels, Moon Unit, Zebco, Urban, Flo (respect), Sammy, My Two Dads, Elmer, Fred, Beamer, YHC
  • AO - Golden Strip

18 PAX avoided the fartsack to matriculate in Q school at Golden Strip (tuition is included in F3 dues).  A mixture of veterans as well as relative newbies were present; all (including YHC) got better together.

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: no professionals here


-Imperial walkers x 20 IC

-Side straddle hops x 25 IC

-Merkins x 20


Partner up at the flags.  Each partner runs around the parking lot in the opposite direction (i.e. away from each other).  When they meet, they stop for 10 pattycake merkins.  Run back the opposite direction until meeting again and stopping for 10 more pattycake merkins.  Continue for a total of 40 pattycake merkins.

Mosey to the back benches.  Partner 1 does 20 dips while partner 2 sits in people’s chair.  Flapjack.  Continue for 15 derkins, 10 dips, and 5 derkins each.

Mosey to the Golden Strip cleavage (the area between the hills) for a modified FLORA.

-Total of 100 merkins in sets of 10.  When not merkin-in’, plank it up.

-Run together up the hill to the stop sign and back.

-Total of 200 LBCs.  When not crunching, hold 6 inches.

-Run together up the hill to the stop sign and back.

-Total of 300 squats.  When not squatting, hold low Al Gore.

Return to the flags for Mary.


-Flutters x 40 IC

-Heels to heaven x 10 (led by Jillian Michaels)

-Captain Thor (1:4 ratio BBSUs to American hammers) up to 5:20

Circle of Trust:


-Sign up to Q.  Golden Strip is wide open in September.  See NYOPT for details.

Prayer requests:

-Andrew Brunson still falsely imprisoned (house arrest) in Turkey

-Short Barrel having a pacemaker upgrade today

-Children returning to school this week

-LEOs protecting our children at school


Naked moleskin:

F3 is an organization of leaders, not an organization with leaders.  As leaders, we are all called to take the daily red pill (DRP) to promote our daily commitment to accelerate fitness, fellowship, and faith.  In F3, the leader is called the Q, which is a man who takes responsibility for the outcome, whether it be at a workout, at home, or at work.  While most men initially come to F3 to get in better physical shape, the major purpose (the mission) is to foster every man as a leader in the community and at home.  The apostle Paul had these words to say to his brother in Christ Timothy (1 Tim 3:1-7):

The saying is trustworthy: If anyone aspires to the office of overseer, he desires a noble task.  Therefore an overseer must be above reproach, the husband of one wife,[b] sober-minded, self-controlled, respectable, hospitable, able to teach,  not a drunkard, not violent but gentle, not quarrelsome, not a lover of money.  He must manage his own household well, with all dignity keeping his children submissive,  for if someone does not know how to manage his own household, how will he care for God’s church?  He must not be a recent convert, or he may become puffed up with conceit and fall into the condemnation of the devil.  Moreover, he must be well thought of by outsiders, so that he may not fall into disgrace, into a snare of the devil.”

One tangible way to learn to be a leader is to overcome fear and stand in the middle of the circle to lead a workout.  This task requires no special skillset; it merely requires a willingness for a man to do his part.  YHC encourages everyone who has been coming out to workouts for a while to get on the Q list and lead his brothers in the pursuit of getting better together.




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