08/22/20: Oracle – 7am 

Q – School: Be a Life Learner  

Temp:  69 degrees, fantastic morning!

PAX:(15), Lemon Law, Rollbar, Wentworth, Hashtag (HATE), Sweet Tooth, Spreadsheet (HATE), Short Sell, Grillz, Skipper, Umbero, Hog (RESPECT), Patton, Vandalay (RESPECT), Cheap Seats, Othello. 

QIC: Othello

The Opener –  Othello presented the 3 F’s, the mission statement, the five core principles, and the disclaimer. 

FNG today – No FNG’s today.

Al – Gore while Q is explaining Q-School Sessions. 

QSchool Session:

  • Explain the required text – Mission Statement, Five Core Principles and Disclaimer
  • Explain welcoming the FNG
  • Explain counting off and picking up the six
  • Explain making it personal, have a connection with the PAX. 

Mosey – The PAX moseyed to the parking lot to the EAST of the school. 

QSchool Session:

  • Explain the basic structure: Warm-A-Rama, Thang, 6MOM
  • Explain the structure sayings:
    • Next exercise is…
    • Starting position… MOVE
    • In cadence, on my down, on my up, on my in, on my out, on my count…
    • Exercise!
  • Explain the different style Cadence (regular, slower, red bull) 
  • Explain warm a rama structure:
    •  No more than 5 exercises
    • Varied warm ups, different part of body
    • Start with SSH, but you don’t have to.

Warm – A – Rama:

15 (IC) SSH

15 (IC) Windmills – Slower Cadence

15 (IC) Goofballs

15 (IC) Tappy Tap

15 (IC) Smurf Jacks – Red Bull Cadence

Mosey –  The PAX moseyed to the blacktop of the school, against the wall. 

QSchool Session:

  • Explain about Post/Pre Thang – Optional
  • If desired, usually a packaged workout – ATM / BMW / Rinse and repeat 2 or 3 times



10 (IC) Chicken Peckers

10 (IC) Copperhead Squats

10 (IC) Australian Mountain Climbers

10 (OMC) Failure to Launch x2

Mosey –  The PAX moseyed around the school for “String of Pearls” and back to black top.

String of Pearls:

15 (D) Merkins

15 (D) Air Squats

15 (IC) Step Ups

QSchool Session:

  • Explain The Thang
    • It’s the meat and potatoes
    • Different ways to construct the Thang, this is where you could really insert your personality. Think of the PAX and what they will gain. 
    • You could tie this into your overall theme of your workout/CoT
    • Grinders, Ladder, Round Robin, PAX… AMRAP, OYO.   

Types of Reps:

10 (U) Groiners

10 (OYO) Burpees

10 (AMRAP) Big Boys

The Thang:

The PAX stood in a circle and one by one each HIM would come to the center of the circle to pull an exercise from the sorting hat and lead that exercise.  10 reps each.

10 (U) Calf Raises

10 (IC) Backward Lunges

10 (D) Merkin

10 (IC) LBC’s

10 (OYO) Burpee

10 (IC) Plank Jacks

10 (IC) Sun Gods

10 (D) Squats

5 (D) Hand Clap Merkin

10 (IC) Rosalita

10 (IC) Heels to Heaven

10 (D) Low, Slow Squat 


15 (IC) Monkey Humpers

15 (IC) Pickle Pushers

Mosey –  The PAX moseyed back to the flags

QSchool Session:

  • Explain 6MOM
    • Optional
    • You don’t have to do the whole 6 minutes but some kind of core would be nice.
    • If you are heavy in your core during the workout, you could technically skip this or make it very light. 


15 (IC) Gas Pumpers

15 (IC) Box Cutters

15 (IC) American Hammers

QSchool Session:

  • Explain COT
  • Count off
  • FNG call out
  • Name A Rama
  • Name the FNG
  • Announcements
  • Prayer
  • Message from the Q
  • Closing Prayer



  • Q at Oracle and Battlefield… spots are open. 
  • Patton, Nemo, Short Sell, Spreadsheet, Hashtag and Sampras all have VQ’s coming up, watch out! 
  • Good job, Othello.


  • Sweet Tooth mother is having heart surgery
  • Nemo going after cross country. 
  • Patton’s daughter is having engagement and going away party 

Message from the Q:

“Never stop learning, because life never stops teaching.” – Unknown

This is coming from two different perspectives in my life. The past week was the first week back of school and educators had to adjust their normal way of teaching to fit the needs of our distant learners. This means we all had to learn different online tools and programs to ensure our learners who are distant are getting the same quality of education as the learners who are present. This was a difficult transition for most educators and we really had to be open and present to learn the different online programs.

The other perspective is having Q school for F3 Omaha. This is a great opportunity for HIM of the PAX to be open and present to learn the different ways to lead a F3 beatdown. The most important advice I could give is to observe and learn as much as possible on how to Q. Once you have the basics or the structure under your belt, you’re then capable of inserting your personality and taking ownership of your leadership style. That is what makes you, you and that is what makes F3 special. We have all sorts of different personalities, experiences, backgrounds, fitness levels, so when you Q, understand that HIM of the PAX will have the opportunity to understand you and connect with you which allows the second F to shine through and makes us a stronger PAX!



Grillz led us in a closing prayer… thank you, brother! 

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