August 14, 2021
AO: Bannerman
VQ: Pineapple
PAX: Psycho, Fish, Chef Boyardee, Retro, Fruit Of The Loom, Flip Flop, Dry Hop, Dimples, FNG Andrew, Crab Legs, Doc T, Carbon Copy, Tastykakes, Angus
Lord’s Prayer
Name-O-Rama
Warm-up: Various arm and leg stretching exercises. Mosey to the church.
The Thang:
After arriving at the church Q explained that we were going back to school with “Billy Madison” and we were going to start in first grade and go all the way to twelfth grade. Each grade consisted of 12 reps of an exercise (or exercises) followed by a loop run around the parking lot. As PAX progressed through grades the exercises from each prior grade was stacked and added to the next grade. Example: Grade 7 consisted of exercises performed in grades 1-6 (12 reps of each) plus the grade 7 exercise (12 reps too) followed by the run. Grade 8 consisted of the exercises performed in grades 1-7 (12 reps of each) plus the grade 8 exercise (12 reps too) followed by the run, etc.
As each PAX completed the run around the loop they planked or performed AMRAP mountain climbers (for grades 1-3), squat jumps (for grades 4-6), tuck jumps (for grades 7-9) or V-up’s (for grades 10-12) until the last man arrived back to home base. Once the last man arrived back we progressed to the next grade. Q made adjustments as necessary in the interest of time and to lead the PAX all the way through to twelfth grade. Exercises for each grade were as follows:
Grade 1: Monkey Humpers
Grade 2: Speed Skaters
Grade 3: American Hammers
Grade 4: Merkins
Grade 5: Dips
Grade 6: Inverted Shoulder Presses
Grade 7: LBC’s
Grade 8: Squats
Grade 9: Walking Lunges
Grade 10: Oblique Crunches (Q and PAX were so smart we skipped 10th grade altogether).
Grade 11: Divebomber Pushups
Grade 12: Burpees
We then moseyed back to Bannerman and since there were a few minutes left we did more burpees, speed skaters, and crunches.
COT: Q expressed gratitude to the men who showed up this morning and was glad his first Q was now under his belt.
As there were some newer PAX and an FNG at today’s workout Q explained the five core principles of F3 workouts. Q also mentioned the credo of F3, “Leave no man behind but leave no man where you find him,” and encouraged PAX to continue coming out.
In honor of Bobby Bowden and the fact that Coach’s funeral was today Q mentioned one of Bowden’s best quotes, “Don’t go the the grave with life unused.” Q then paralleled this with Matthew 5:14-16, “You are the light of the world. A town built on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.” Q spoke about how Coach always let his light shine and the fact that he’s not going to the grave with life unused. Examples: Coach was a father figure to many of his players. He openly presented the Gospel and took his players to church. He mentored and led others on his coaching staff to Christ. Q reminded the PAX to do the same and let our light shine at home, at work, and around others who are in our circle of influence.
Prayers requested for PAX or their family for job situations/decisions, family members with illnesses, PAX’s children or other family members going to college, our troops, and the family members/friends of the first responders here in Tallahassee who recently lost their lives.
Announcements: Angus mentioned the upcoming inaugural Q in Pensacola and an upcoming 9/11 convergence at Cascades.
Prayer: Pineapple
Pledge
Post Q: 2nd F coffee, cold brews (thanks to Dry Hop) and fellowship at Lucky Goat.