Weather: 41 and clear

Warmup:

SSH x10 IC

TTT x10 IC

Imperial Walker x10 IC

Calf Raises x10 IC

Thang:

Grab Bricks and go to Yield Sign

Lat raises with bricks x10 IC

Squats x10 OC

WWI Situps x10 OC

Sprint around parking lot

Moroccan Night Clubs x10 IC

Squats x11 OC

WWI Situps x10 OC

Sprint around parking lot

Door Push x10 IC each arm

Squats x12 OC

WWI Situps x10 OC

Sprint around parking lot

Shoulder Shrugs 3 sets of 10 OYO

Squats x13 OC

WWI Situps x10 OC

Mosey to front picnic shelter

Dips x10 IC

Mosey to wiffle ball field

Squats x14 OC

Bear crawl to 1st Base

Squats x15 OC

Lunge Walk to Second Base

Squats x16 OC

Reverse Lunge Walk to 3rd Base

WWI situps x10 OC

Sumo Squats to home plate

Mosey to rear scoreboard

PAX choice

Pullups x10 OYO

OR

Modified Pullups x20 OYO

Discussed goals

Gratitude Mosey back to flag (Mosey in silence to reflect on what we are grateful for)

Stow bricks

Pickle Pusher x 10 IC

Pledge

Namearama

Announcements: Anniversary Convergence 1/8, Help St. Paul’s afterward, 1/14 Anniversary Party, FABRIC collection, GBF events 3/26-27

Moleskin: Not much mumble chatter this AM, Easy has his son going back to CMA, PAX discussed briefly their goals for the year.

Devo: Prescribed burns regularly take place in the forest. These are conducted to eliminate the wildfire fuel that can accumulate on the forest floor. Debris, leaves, dead branches, etc.

When the fire starts, it is closely monitored by professionals, but there is still the destruction that comes along with fire. However, the healthy trees remain. Next, it smolders for a few days, then leaves behind dark, charred remains. Finally, the first thing to return is beautiful green ferns all along the forest floor.

Our lives and relationships can be similar. There could be a bunch of debris and junk in our lives, that if not culled can cause out-of-control wildfires. However, with simple disciplines and maintenance, we can perform prescribed burns in our own life and eliminate the junk, while preserving valuable and healthy relationships.

Also, a key verse as we start the New Year is Habbakuk 2:2-3

² Then the Lord replied:

 

Weather: 41 and raining

Warmup:

SSH x10IC

TTT x10IC

Don Quixote x10IC

WWI Situps x10OC

Calf Raises x20IC

Thang:

Mosey to bridge

PAX Correctly identified the 5 Core Principles of F3 while holding Al Gore (Mayhem loves hugging polar bears)

Merkins x10OC

Squats x10OC

WWI Situps x10OC

Mosey to front parking lot (during the mosey we observed a plump man in a sleigh fleeing the AO)

The PAX were pleased to discover that the mysterious visitor left us a package (a beautiful ruck filled with 55 lbs of weights)

PAX were asked about the 4 F3 Leadership Skills (VAPE)

Vision, Articulation, Persuasion, and Exhortation (Mayhem exhorted how much he appreciated YHC CTHT and not opting for the shelter, Old D continually expressed gratitude as we began WWI situps)

Merkins x10OC

Squats x10OC

WWI Situps x10OC

Manana grabbed the ruck and we began another mosey. The PAX took turns carrying the ruck, switching every 60 paces

We stopped at the Stop sign near the police car for another QSource Quiz

This time it was on the 5 F3 Leadership Virtues (5Cs)

Mayhem named something that started with a C, but YHC suspects it may have been an unflattering name directed at the Q.

Candor (the PAX demonstrated candor with their feelings about the workout,) Commitment (it took serious commitment for the PAX to come out in the rain,) Consistency (this group of PAX are fairly consistent in posting at least weekly,) Contentment (the difference between happiness and joy. The PAX mentioned that dry pants would make them happy,) Courage (facing our fears and continuing in spite of them.)

Merkins x10OC

Squats x10OC

WWI Situps x10OC

Mosey to back lot switching the ruck amongst the PAX

When we arrived at the back lot, we discovered that our portly pal had left ANOTHER ruck with approximately 50 lbs of sand. The excitement was like that of a young child on Christmas morning.

YHC discussed the importance of all 3 Fs and that F3 is a leadership group disguised as a workout group. This is critical to our impact and growth.

Merkins x10OC

Squats x10OC

WWI Situps x10OC

We picked up the second ruck and moseyed over the wooden bridge around the wiffle ball field to the picnic shelter. This fulfilled Mayhem’s Christmas wish, and we were able to work out underneath the shelter.

Dips x20OC

Step Ups x10 Each leg OYO

WWI Situps x10OC

Mosey back to flag with 2 laps around the parking lot

Squats x10OC

Namearama

Pledge

Announcements: Pony’s Grand Opening tonight, FABRIC through 2/14/22, Anniversary Convergence and Party 1/8/22

COT

Devo: Proverbs 3:5-6 Don’t be afraid to ask for directions and guidance. In order to grow, you need mentors, coaches, and accountability partners.

 

 

 

Weather: 30 and clear

 

Warmup:

 

SSH x10 IC

Imperial Walker x10 IC

Pickle Pusher x10 IC

LBAC F/B x10IC

 

The Thang:

Today’s workout is based on the QSource. YHC learned of this workout from the Nation’s 3rd F Slack Channel. Here is a link to their BB:

QSource Beatdown

The QSource is the integrated expression of F3’s leadership philosophy. It is the F3 leadership manual. It is designed to be used by F3 members to improve their leadership skills for the benefit of their families, workplaces, and neighborhoods.

At its highest level, there are 50 QPoints touching on different aspects of leadership. With 5 Foundational QPoints and the remaining QPoints divided into 4 Quadrants, a student of the QSource will find themselves getting right, living right, leading right, and ultimately, leaving right.

You can spend countless hours reading about and studying the QSource and I bet you’ll learn more and something different each time. For starters, here are a few resources that will help you get going.

F3 QSource Index: https://f3nation.com/q-source-index/

43 Feet Podcast: https://f3nation.com/podcast/

F3 QSource Hard Copy Book: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwjXnvGlsrPzAhVjD1kFHaUfAl8QFnoECAIQAQ&url=https%3A%2F%2Fwww.amazon.com%2FQSource-F3-Manual-Virtuous-Leadership%2Fdp%2F1698352611&usg=AOvVaw1IzdLERrxeKQqqpjKd8mo0

 

1st Question is how many points are in Q Source

PAX failed to provide correct answer and we did 5 penalty Burpees

2nd Question was how many and what are the Quadrants of the Q Source. Manana saved the day and was able to name the 4 Quadrants.

 

PAX were then asked for the definition of the GET RIGHT, and after failing to answer correctly, we executed 5 Penalty Squats

 

PAX performed 7s OYO with squats and LBCs

 

We moved onto the next quadrant, and Manana correctly named the LIVE RIGHT.

PAX paired up for DORA of 100 merkins, 200 squats, and 300 LBCs

 

Quadrant 3 is the LEAD RIGHT. PAX took turns leading an exercise.

Easy In — 8 ct body builders x15IC

Swamp Fox — Calf Raises x20 OC

Mayhem — Flutter Kicks x10 IC

Manana T Claps x10 IC

 

Quadrant 4 is the LEAVE RIGHT. PAX discussed what it means to leave a lagcy, both positive and negative.

 

Mary:

Pickle Pounders x10 IC

Pickle Pushers x10 IC

Pickle Pusher with R leg in air x 5 IC

Pickle Pusher with L leg in air x 5 IC

WWI situps x 10 IC

 

Pledge

Namearama

Announcements: SheepDog, Grand Opening of Pony’s Fireworks stand 12/21, Christmas Party TBD

COT

Moleskin: A nice change and a workout with some real knowledge. Easy In is always good for mumble chatter, and he continued his role as a Blue Falcon with the Body Builders. This is one thing YHC really respects about Easy In, he never takes the easy way out and always calls a hard exercise during PAX choice. He serves as a reminder to push ourselves outside of our comfort zone. Swamp Fox led an exercise for the first time. He stepped up and led. The first step is the hardest. YHC can’t wait for his first co-Q.

Devo: Each one of us has a purpose and are needed in this world. We can never forget that, no matter how hard the struggle. We MUST stay in the fight, no matter the circumstances. Our families and communities need EACH and EVERY one of us.

Conditions: High 40’s

FNG: None

COP: TTT/IC, SSH/IC, Q led stretching, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  The 60lbs Sand bag was brought out for all to enjoy.  One at a time, a member of PAX would call an exercise for the rest to do while they moved the sandbag around the traffic circle.  Once everyone made their lap around with the sandbag, a new method of moving the sandbag was given.  The following methods were used to move the sandbag:

Clean and throw
Lunge Walk
Shoulder carry

This continued until time was called.

Mary: None

Numberama: 5

Namearama: Repo, Easy-In, Mayhem, Fish-N-Chips, Manana

Pledge & COT: Complete

 

Conditions: High 40’s

FNG: None

COP: TTT/IC, SSH/IC, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  As a group, the PAX made their way to the parking lot near the fire station.  There, they performed the following workout.

21’s around the circle.
Thrusters w/block
Murcans

PAX then made their way along the backside of the ball field to the palm trees.  At each palm tree, PAX performed a set of Curls for the Girls, increasing the set by one rep for each tree.  Final tree was a set of 12.

PAX then returned to the flag, being careful not to be ran over by everyone showing up for baseball tournaments, and stowed their blocks.

Mary: None

Numberama: 3 (with a 4th showing up for coffee)

Namearama: Easy In, Pretzel, Manana

Pledge & COT: Complete

Conditions: High 50’s

FNG: None

COP: TTT/IC, SSH/IC, Q led stretching, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  As a group, the PAX made their way to the wiffle ball field.  There, they performed the following workout.

At each field position (3 bases, home plate, pitchers mound), PAX performed the exercises for 1 minute, before moving to the next position.  Once all 5 had been performed, PAX did active recovery for 1 min, making a lap around the wiffle ball field.

Home Plate: Thrusters w/block
First Base: Burpees, jumping over the block between each rep.
Second Base: Overhead Press w/block
Third Base: Curls for Girls w/block
Pitcher’s Mound: 8 count body builders

After 5 rounds, PAX made their way back to the flag and stowed blocks.

Mary: None

Numberama: 6

Namearama: Swamp Fox, Threes Company, Mayhem, Easy In, Chowdah, Manana

Pledge & COT: Complete

Devo: YHC read the following:

I asked for strength, God gave me difficulties to make me strong.
I asked for wisdom, God gave me problems to solve.
I asked for prosperity, God gave me a brain and energy to work.
I asked for courage, God gave me danger to overcome.
I asked for love, God gave me troubled people to help.
I asked for favors, God gave me opportunities.
I received nothing I wanted, but everything I needed.

Announcements: Saturday workout and upcoming events.

Conditions: Mid 50’s

FNG: None

COP: TTT/IC, SSH/IC, Q led stretching, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  As a group, the PAX made their way to the baseballs at the front entrance of the park.  There, they performed the following exercises:

2 Rounds
Overhead Press w/block OQ x20
Curls for Girls w/block OQ x20
Overhead Triceps Press w/block OQ x20
Muricans w/right hand on block OYO x5
Muricans w/both hands on block OYO x5
Muricans w/left hand on block OYO x5
Muricans w/both hands on block OYO x5

PAX then picked up their blocks and made their way towards the back traffic circle by the scoreboard, stopping at the last street light before.  PAX then performed one round of the above exercises before making their way around the traffic circle twice, returning back under the street light for another round of the above exercises.

PAX then headed back towards the flag making 4 stops along the way to perform one set of each exercise, then stowed the blocks and returned to the flag.

Mary: LBC/IC x20

Numberama: 7

Namearama: Waldo, Easy In, Swamp Fox, Mayhem, Repo, Wreck-it-Ralph, Manana

Pledge & COT: Complete

Devo: Know that a lot of people suck, and you’re going to be pissed off at some point.  Don’t let it get to you, or do something you will have to answer to later.  You got this.

Announcements: Saturday workout and upcoming events.