Q School 2026

Q School 2026

QIC

JCS & Slider

AO

Wreck Center Sat

PAX

• Harry T. Stone
• JCS
• Juul
• Kipling
• Munger
• Slider

Workout

Warm-o-rama (JCS)

• F3 Overview: Mission, Five Principles, Credo
• Origins (National and Local)
• Fitness (the magnet), Fellowship (the glue), Faith (the dynamite)
• Resources (special thanks to @Bronco for putting this together):
  • Freed to Lead (the book that explains it all) – @JCS’s opinion: a worthwhile read; the assessment of the challenges facing 40-something men feels very true.
  • The F3 Parks & Wreck Resource page
  • Exicon
  • Lexicon
  • QSource
  • Podcasts
  • Take what resonates, leave the rest.
• Workout Planning
  • Guidelines for planning your Q:
    • Get familiar with the workout type of an AO before Qing
    • Be creative. A Q’s imagination is the sole restriction. Try different strategies: Pearls on a String, partner work, Tabata, Mystery Box, traveling / hitting landmarks, others?
  • • Keep it simple. This may sound like a contradiction to being creative. But the point is not to make the execution complicated.
    • Write it down ahead of time. This will help you visualize the plan ahead of time and stay organized during the execution.
    • Can’t do it, don’t Q it. You don’t have to finish first, but you have to be able to show the way.
    • Overplan. Always better to leave wishing you had more time.
    • Make it Hard. We show up to be challenged in order to be better. Don’t mistake complaining for dissatisfaction. Also, PAX should always be invited to modify. 
  • Materials you may (or may not) need
    • Must have: phone (for safety), watch (for ease of keeping track of time)
    • Optional: speaker, whiteboard or cardboard (with written workout plan), cones, specialty gear
  • Preblast: added to #parksandwreck_chatter on Slack 18-24 hours prior to your Q; you don’t need to have everything worked out in order to invite PAX to HC; check out Slack for examples

The Thang (Slider)

1. Disclaimer (welcome, mission, five principles)
2. Warm up
   1. The value of cadence
   2. F3 Cadence Count with Dredd and OBT [Vintage Video]
   3. Keep it dynamic; stretching isn’t the best place to start
   4. PAX practiced cadence calls doing a variety of warm-ups
3. Workout
   1. Today’s workout was tabata-adjacent: lateral/linear ice skaters; side-hurdles w/ jumps; high knees w/ broad jump; smurfjacks; holding plank
4. Mary
   1. No time
   2.  

CoT

1. Count
2. Names
3. Open the circle to the needs of the PAX, offering the support of the group 
4. Q’s Thoughts
   1. Think about it beforehand.
   2. Avoiding having to say, “I don’t really have much for COT today.”
   3. Be vulnerable
   4. COT starters…
      1. …The reason I come back to F3 is…
      2. …Today I am grateful for [something] because…
      3. …This [difficult or challenging thing] happened recently and I’m still thinking about it.
      4. …I’m learning / noticing [this thing] about myself lately…
5. Announcements
6. Coffeeteria