Fortress – Q School – COT
Date: 10/11/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford
PAX Count: 6 Total
PAX Names:
Meatloaf
Tarnished
Photon
Golden Gate
Binford
Spaulding
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer Huddle
Warm-Up (10 minutes)
Objective: Teach cadence, pacing, and presence.
Format: PAX-led cadence work with coaching moments.
1. SSH – 15 IC (Q-led)
2. Imperial Walkers – 10 IC (different PAX Qs)
3. Windmills – 10 IC (different PAX Qs)
4. Merkins – 10 IC (different PAX Qs)
5. Squats – 15 IC (different PAX Qs)
Main Work
5 Stations (8 minutes each, rotate after each with ~1 min transition).
Each station represents a leadership principle.
Station Name Focus Exercise Block Teaching Tie-In
1. Cadence-Precision-Mary
10 Bonnie Blairs IC,
10 Shoulder Taps IC,
10 Flutter Kicks IC
Leadership requires clarity and rhythm. Speak with purpose.
2. Connection-
Partner wheelbarrow 20 yds + 10 partner derkins + switch.
Then 20 partner sit-ups (hand clap each rep).
A Q connects his team — nobody works alone.
3. Timing-Disciplin-2 min AMRAP:
burpees, squats, merkins — rotate every 30 sec. Rest 30 sec, repeat.
Leadership means respecting time. Start and end on time.
4. Encouragement-Accountability
Team goal: 200 reps (mix of lunges, shoulder taps, LBCs). Count together.
The Q’s role is to encourage effort — finish together.
5. Vision-Purpose
3 rounds: 100m run, 10 BBSU, 10 jump squats.
50m run, 10 BBSU, 10 jump squats.
Vision keeps men moving forward even when tired.
The Circle of Trust – Segment Breakdown
1. Count-o-Rama
Purpose: Accountability & Recognition
Every man counts off so we know who’s here — and who’s missing.
It’s not just a headcount; it’s a reminder that every HIM matters.
> “When you say your number, you’re declaring, I showed up. I’m present. I’m part of this.”
Pro Tip for Q’s:
Keep it clear and quick. Make eye contact. If someone’s missing, follow up later — that’s part of leadership.
—
2. Name-o-Rama
Purpose: Connection & Identity
Each PAX shares his F3 name, hospital name, and age.
This is where men step into identity — where a group of strangers becomes brothers.
> “We’re not just faces in the gloom; we’re names, stories, and journeys tied together through shared effort.”
Pro Tip for Q’s:
Repeat names if needed, especially for FNGs. Help everyone learn them. Names are the first step in building connection.
—
3. The 6
Purpose: Vulnerability & Testimony
The “6” shares a short story about their F3 journey — how they got the name, why they post, and what keeps them coming back.
It’s a moment of authenticity that strengthens the group.
> “The 6 reminds us that every man has a story worth hearing — and that we’re stronger when we share it.”
Pro Tip for Q’s:
Coach the 6 beforehand if needed — remind him it’s about his F3 journey, not a speech. Keep it to 2 minutes max.
—
4. Announcements
Purpose: Communication & Momentum
This is where we share upcoming events — workouts, service opportunities, CSAUPs, prayer needs.
It keeps the PAX plugged into the bigger mission beyond just the workout.
> “F3 doesn’t stop at 0615. Announcements remind us we’re part of a movement, not just a moment.”
Pro Tip for Q’s:
Be intentional — filter out the noise. Only share what helps accelerate male community leadership or connection.
—
5. LDP3 Moment (Learn → Do → Teach)
Purpose: Leadership Development
Remind the PAX of F3’s mission: To plant, grow, and serve small workout groups for the invigoration of male community leadership.
Every man is a leader. LDP3 means we learn by doing and then teach by example.
> “Leadership isn’t a position — it’s a practice. Today you learned something; next time, step up and teach it.”
Pro Tip for Q’s:
Use this moment to invite someone new to lead the next workout or part of the warm-up. Multiply leadership.
—
6. Prayer / Final Thought
Purpose: Reflection & Strength
Close with purpose — spiritual or motivational. It centers the PAX and sends them out stronger than they came.
> “This is the glue. The COT ends the workout the way it should — in unity, gratitude, and humility.”
Pro Tip for Q’s:
Keep it authentic. It doesn’t need to be perfect — it just needs to be real.
—
7. End Strong (Picture & Send-Off)
Purpose: Connection & Continuity
Take a group photo. It’s not about social media — it’s about proof of connection.
It marks the completion of another shared mission.
> “Every workout ends with connection. The COT is where we lock arms.”
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