9/24/25 0530-0615 “Let Ush Work” @ Grantland
This CoQ was brought to you by Longhorn and YHC! Usher was the playlist and it did not disappoint. We made our “confessions”, screamed out “Yeah yeah yeah” and “let it burn” for the finale! CoQ’s are a great way to assist a newer pax to Q more and honestly, they’re just plain fun. Side note; Iso and Guardian did in fact show up in bath robes lol.
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Pax:
Madden
Echo
Bourbon
Huckleberry
Ukulele
Tarnished
Photon
Arcy
Big Spoon
Isosceles
Flipper
Geppetto
Longhorn – CoQ
Guardian – CoQ
Warm-ups:
SSH, hillbillies, imperial walkers all x 20ish -IC
First 12 min of the Thang: AMRAP partner work. 1 pax went on the MOT venture while the other did stationary work. Switch off after each MOT. Once through all 3 sets, yell out “yeah, yeah, yeah” and repeato.
Set 1: Merkins and bear crawls
Set 2: Squats and lunges
Set 3: BBSUs and broad jumps
Next 16 ish minutes:
Stations of 25 reps each: Pax count off in 4s and started at respective light station. Do the reps, mosey to next station, do the reps and so on…
25 Merkins
25 Squats
25 LBCs
25 Mtn climbers (2:1)
Finished the final 3:52 with the song “let it burn” as we attempted to hold plank for the duration of the tune. Let’s be honest too, the melody of PAX joining in the “ooh ooh ooh” toward the end was on point!
COR
NOR
6-Tarnished
Announcements
LDP3 (Thanks for picking me up, Huck)
Prayer
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