Shuttle Run format with exercises on each end. 30 exercises for 30 reps with Prison Break in between from end to end of CHOP parking lot.
Merkin
Squat
LBC
Derkin
FWD Lunge (Alt. Legs)
Flutter Kick IC
Incline Merkin
Reverse Lunge
Scissor Kick IC
Diamond Merkin
Mexican Jumping Beans
Box Cutters IC
Ranger Merkin
Calf Raises
Leg Lifts
Wide Arm Merkin
Iron Mikes (Lunge Jumps)
High Plank – 30 Count
Shoulder Taps
Apolo Ohno’s
American Hammers IC
Overhead Claps
Burpees
Box Cutters IC
FWD Arm Circles IC
Broad Jump to Back Peddle
Forearm Plank – 30 Count
Reverse Arm Circles IC
Wall Sit – 30 Count
Big Boys
3rd F Message: The Joy is in the Journey
“Success is a journey, not a destination”
I’ve heard many times that if you want to hear God laugh, tell him your plans. As I reflect on the last decade of my life, it looked nothing like I would have scripted. It had deep dark valleys and some wonderful mountaintop experiences, both of which I would not have expected. I had big goals set for things I wanted to achieve by 30 and quite frankly the bulk of them never came to fruition. But I’m confident in this, that He who began a good work in me, will be faithful to complete it until the day of Christ Jesus (Philippians 1:6).
“For I know the plans I have for you, plans to prosper you and not to harm you, to give you a future and a hope.” -Jeremiah 29:11
As leaders and High Impact Men, it is our responsibility to cast vision, set goals, and know our direction. However, as leaders, we also need to be emotionally stable enough to embrace and enjoy the journey, even when it takes us down a different path than planned. Leaders love the journey, leaders love the process. Leaders stay diligent even when things shift, because ultimately they know that God will work all things out for the good of those who love him (Romans 8:28). Embrace the Journey, Find Joy in the Journey, and keep traveling toward your destination, even when a decade is nothing like you expected.
“Let us not become weary in doing good, for at the proper time, we will reap a harvest, IF we do not give up.” -Galatians 6:9
Today is 1 year that my M has been on a Life changing health journey. My wife was over 250lbs this time last year and now is down to 160lbs. Her commitment to changing her life for the better was not just for herself but for our 4 kids. She in turn was my motivation for my life change. I was 313lbs this time last year and now weigh 208.lbs. Our Pastor made a comment to us a couple weeks ago and said that he sees a difference in the way we love each other. Thinking on that makes sense because for us to be able to truly love our spouse we had to love our selves. Behind every strong man is a strong women, if were not for her being a strong women who knows where we would be.
The Thang 3
Mosey over to the Compass by the Over Falls Ship
10 MERKINS
10 WIDE MERKINS
10 DIAMOND MERKINS
10 STAGGERED MERKINS ( switch up ) 10 MORE
20 PLANK SHOULDER TAPS
10 LEFT LEG RAISED MERKINS
10 RIGHT LEG RAISED MERKINS
The Thang 4
Mosey to the Basketball courts
20 PRISION SQUATS
20 MOUNTAIN CLIMBERS
20 PRISON SQUATS
20 MOUNTAIN CLIMBERS
20 PRISON SQUATS
20 MOUNTAIN CLIMBERS
HOLD PLANK TILL GROUP IS DONE
RINSE REPEAT 3 XS
FINISH LAST 60 SECs WITH FOREARM PLANK. ( Q had to do extra 15secs since I dropped ) VANILLA REMINDED ME IF YOU CANT DO IT DONT Q IT SO I HAD TO MAKE UP FOR IT !!!!
This Backblast has less to do with the workout itself than it does its title–YHC will get to the explanation of what that means, but in the meantime here’s the breakdown for the sake of recall and as a catalyst of remedy for those who lost THAT FIRST BATTLE to the Fartsack.
With a good number of Q’s in the rotation there is a longer break in action than what most QIC’s prefer, so YHC was actually disappointed in what turned out to be more of a slow burn than a memorable beatdown. I.e. it seemed like a wasted opportunity to leave one’s mark on the other PAX’s minds and bodies. Gotta hate it when that happens! Okay, here’s how it went down:
Warm-O-Rama:
SSH – 20 IC
Moroccan Night Clubs – 18 IC
Italian Night Clubs – 18 IC
Shell Picker, Shell Flipper, Cherry Pickers…WTB??? This somehow turned out to be some crazy, off-cadence, retarded form of the Windmill. Holy smokes, did YHC get inside of his own head for a brief moment! Thankful the PAX were gracious enough to give a good laugh from this total screwup, what else could they do? YHC has no idea What The Bombjackshe was doing!
Okay…
Cherry Pickers – 10 IC
Windmill – 18 IC
Imperial Walker – 18 IC
The Thang:
Living next door to the AO has its privileges — YHC was able to work his way around the parking lot the night before and go to work with some sidewalk chalk (to write different exercises on the asphalt). 13 different stations. 1 PAX ran from AO to Willow Street and back while PAX did exercise at given stations. Switch on the return and continue rotation til all 13 were visited by all PAX. Here’s what was written:
Run to Willow and back – Good hustle by all PAX!
Sledge Hammer Row
Box Jumps
Slosh Pipe
Rapido Merkins (18) – swap – Rapido LBC’s (36) rinse & repeat. Rapido = as fast as you can
Hair Burners (compliments to Flutie Flakes, I think)
Squat Press Lunge w/cindy
Upright Rows w/40lb. ruck
Burpees
Tire Flip
Dragon Crawl
Burpjacks (exactly what it sounds like)
Plank
Somewhere in the middle YHC had the privilege to share the following 3rd F message:
Last Wednesday for an off-the-cuff 3rdf, I’d mentioned a “secret to success” borrowed from Jack Hayford that Mark Batterson mentioned in his book “If.” The secret? “Make decisions against yourself.”
We’re already onto something here in the Gloom, because, fact is, if you’re here it’s because you already made a decision against yourself. You can see how this applies to leadership.
As a secret to success it is exactly what the Bible teaches in Romans 8:4, where it says, “walk not according to the flesh…” If you know someone who has 6-pack abs, they made a decision against themselves to go to the gym when, as Mark Batterson writes, “the rest of us went back for seconds.” (57)
Not only does this apply to workouts, but many other areas of life:
• My nephew, Aaron, who once again is in Ranger School has repeatedly made decisions against himself toward accomplishing his goal of becoming one of the army’s elite combat leaders. He’s in swamp phase once again. Go Aaron!
• Earning any type of degree, whether it be a BS, BA, MA, or a PhD brings with it memories of going to the library instead turning on the TV. Those who earned degrees or other credentials made decisions against themselves. The piece of paper on their wall is a key that opens doors.
• Successful (and I should say fruitful because Paul does add, “walk not after the flesh, but according to the spirit”) athletes, musicians, professionals, ministry leaders, etc. are successful and fruitful in large part because they made decisions against themselves–both when it came to right/wrong issues, and often times when it came to personal convictions.
This is key because some decisions we have to make against ourselves are not right and wrong, or black and white. Paul also wrote in 1 Cor. 10:23, “everything is permissible—but not everything is beneficial.” We need to understand, then, that often times “if we really want god’s best, we won’t just say no to what’s wrong. we’ll also say no to what’s second best.” (Batterson 58)
We have to prepare for times when we must recognize that we cannot settle for what we want in the moment in exchange for what we want most! The kind of success and fruitfulness this refers to is that which involves sacrifice beyond what most of us are willing to make.
F3 workouts provide a superb laboratory in which to train ourselves and each other for this kind of leadership:
Setting your alarm very early and posting in the Gloom (at O-Gawd-Thirty) for a workout which will push you past your limits…if that’s not making a decision against yourself, then what is?
Some are used to hitting that snooze button on the alarm, both literally & metaphorically speaking! When you’re not willing to make decisions against yourself, you’re kind of hitting the snooze button on success and fruitfulness in your spiritual life (temptation & sin), your family life, your work life, and in many other areas…you’re delaying doing the right thing—the hard thing—9 minutes at a time!
So, what do him do? As a general rule and practice, they are High Impact Men because they make decisions against themselves!
Well, that was the workout. A slow-burn, as mentioned, but a burn nonetheless.
Now allow YHC to explain the title of this Backblast; it’s more important than the workout itself. So…Keep Calm and Read on: Much Bigger Than We Are
If you follow what’s going on, either on F3Nation.com or F3MustardSeeds.com then you have at least some sense that F3 is Much Bigger Than We Are. We’re a Mustard Seed–pioneers!–and so we tend to think small, within the limits of our own line of sight. But we are Much Bigger Than We Are.
F3 is blowing up across the nation; we’re privileged to be a part of this explosion of men being rescued from Sadclown Syndrome and to rescue others from the same condition through Fitness, Fellowship, and Faith. Still, we tend not to see very far down the road from our own AO’s.
Each Tuesday Mustard Seed Nantaans from across the nation participate in a half-hour long conference call from 07:30 – 08:00. The call is about leadership and its where we encourage, challenge, build-up, and basically sharpen one another “as iron sharpens iron” (Prov. 27:17)
Yesterday’s call was different. It reminded me that while the fitness that brings men out, its the fellowship (the glue) that brings them back. We’ve been impacted by this incredible force in our lives, making us better leaders. But here’s how yesterday’s call was different:
Our call Q, Fountainhead (Columbia, SC), essentially began the call by telling us how hard a weekend it was for many of their PAX because F3 Gump had lost his 19-yr-old son this past Friday night in drowning accident. He talked about the camaraderie (2ndF) of other PAX that jumped into action to come along side Gump and his M. He’d also mentioned that Gump was a pastor there in Columbia.
Having lived in Columbia for nearly 3 years, I asked what Gump’s hospital name was. Since I’m also in ministry I figured I might at least know the pastor’s name.
I was utterly floored and speechless when Fountainhead told me Gump’s name was Scott Fleischer! Frankly, it was a punch in the gut. It still hurts; that’s why I’m writing because it helps to grieve rightly.
Here’s the thing. I didn’t know Scott from my time living in Columbia. I knew Scott and his M, Victoria and their 2.0’s Jack, Isabella, and Sam from my years pastoring in York, SC. Scott and I connected in York through ministry and immediately hit it off. Our families spent time together celebrating birthdays, eating dinners together, swimming, etc. Our kids (3 a piece) are practically the same ages. We got to know each other well before ministry took he and his family to Columbia. When I heard that Jack died on Friday my heart sank for Scott and his family. I’m so deeply grieved because Jack and my oldest 2.0, Zeke, were good buddies. “Running through the woods and playing laser tag” were my son’s fondest memories when I informed him yesterday of Jack’s death.
When Scott moved his family from York to Columbia, SC there was no F3, so I didn’t even know Scott was involved with F3. We’d lost contact with each other over the years. So you can imagine my shock just hearing his name when I’d inquired. Following the conference call I called Scott immediately. The phone rang only 1 time when he picked up and simply said, “Hi Todd!”
It was great to talk with Scott (F3 Gump). It was painful to find out how Jack died. Scott and I simply picked up where we’d left off, but this time we reconnected in a rather providential way (Godincidence) because of F3! I’m so glad I didn’t find this out later. This time we reconnected because we serve a God and Father “who comforts us in all our affliction so that we will be able to comfort those who are in any affliction with the comfort with which we ourselves have been comforted by God.”
Indeed we’re Much Bigger Than We Are. I’ve never lost a son, but I have suffered great loss in other ways and I have been comforted by God and by brothers in Christ at times when it was desperately needed. Scott and I grieved together as we spoke on the phone. I grieve for Scott and his family. We all grieve with the family over this heartbreaking loss. But, you see, as believers we “do not grieve as those who have no hope” (1 Thess. 4:13). There’s so much more to this than meets the eye but we really are amazingly Much Bigger Than We Are. I know Scott personally, he’s truly a brother and has been since long before F3. But he’s also your brother. That’s F3, so please keep the Fleischer family in your prayers.
Well guys, if you’ve made it this far thanks for reading. I appreciate your patience.
5 Cones set up spaced out 2 parking spaces wide for Suicide Burpees .
Partner 1 starts the suicides drill while Partner 2 started the Merkins ( 200) to completion switching back and forward with Partner 1. Immediately switch to (200 )LBCs until completion Switching with Partner . Finished with (200) Prison Squats until Completion in same fashion.
Cone 1 – 1 Burpee
Cone 2 – 2 Burpee
Cone 3 – 3 Burpee
Cone 4 -4 Burpee
Cone 5- 5 Burpee
200 Merkins
200 LBCs
200 Prison Squats
Break for 3rd F
I spoke about how the sport of Wrestling taught me how to handle certain situations in my life. whether I win or lose taking those experiences and learning from them. I read 3 Quotes from a Legend in the sport and another Man who is becoming a legend in his own right. I explained what they meant to me and how I thought described us as HIM.
Pain is nothing compared to what it feels like to quit. Give everything you got today for tomorrow may never come. -Dan Gable
The easiest thing to do in the world is pull the covers up over your head and go back to sleep. -Dan Gable
To get better you have to step out of your comfort zone. You cant do the same things you’ve always done and improve. – Jordan Burroughs
Thang 2-
Rapid Fire Coupon Set.
20 Curls IC
20 Tricep Extensions IC
20 Overhead Press IC
20 Bent Over Rows IC
20 Dips
15 1 leg dip Switched legs 15 more.
Finished with some MARY each HIM called out a Exercise until time was up.
27 June 2018, 7 HIM posted for my Back-2-Back beat downs and to watch a beautiful sunrise over the canal and fishing fleet
Warm-up 50 SSH, 25 cherry pickers, 25 windmills
TheThang- Mosey 1 lap inside tennis court, 1 lap karaoke switch sides at half way, half lap high knees, half lap toy soldiers.
Deck-of-death – Deck of cards each suite represents an exercise deal off 1 card at a time face value represents reps lots of spades seemed to of showed up during the beginning to create a little chatter
Diamonds- diamond merkins
Clubs- prisoner squats
Spades- big boy sit ups
Hearts- Bobby Hurleys
left 2 Jokers in the deck if joker showed up that was 5 burpees
With the message I asked each pax to tell the group what F3 meant to them lots of good input
YHC was given the honor to Q it up at our newest AO. He was actually a little “giddy” the night before, knowing that he would FINALLY get to take the PAX to the hospital. To borrow words from Hetfield, Hammett, and Ulrich, YHC was so excited about Q’ing the new AO he “slept with one eye open, gripping the pillow tight.” (First to name that tune, sets me up for 10 Burpees in the Gloom.) So, yeah, the title of this Backblast is a little misleading, but since it got your attention…Keep Calm and read on!
Technically we did go to the hospital, but not because anyone was hurt. We simply went there for a STS (Sadclown Therapy Session). He, he! Anyway, the hospital has a great parking garage that YHC has been drooling over. With that said, 4 HIM won an undoubtedly hard-fought battle with the Fartsack and posted for the therapy session. It went a little something like this…
Disclaimer
Warm-O-Rama:
SSH – 18 IC (There’s a reason for YHC’s 18 rep count. To be shared at a later date; stay tuned)
Shell Pickers – 10 IC (Cherry Pickers with a local culture name — When in Rome…)
Sealjacks – 18 IC
Imperial Walkers – 15 IC
Smurfjacks – 18 IC
Steph Curry’s – 10 OYO (Warm-up on basketball court prompted us to move to 3-pt. line for this)
Mosey to Beebe Hospital Parking Garage
The Thang:
Mosey up first level, Prison break second level
Mosey up third level, Prison break fourth level
Mosey up fifth level to bottom incline on sixth level
Escalator by 5’s
Crawlbear to top, 5 Mexican Jumping Beans OYO, mosey to bottom of incline
Segnul (reverse lunges) to top, 10 Stagger Knerkins OYO, mosey to bottom
Fiddler Crab to top (switching on the half), 15 Burpjacks OYO, mosey to bottom
Karaoke to top (switch at the half), 20 Apollo Lunges OYO, mosey to bottom
Lt. Dan to top, 25 Plankjacks OYO, Lt. Dan to bottom (well, because its different)
————————————–
Breather for 3rdF Message – YHC shared this as a repeat from a couple a weeks prior, when it was only he and Summit who posted, the reason for the repeat speaks for itself:
My buddy Wade (F3 Nunchuk) put the EH on me early in 2016, and I remember the very first workout I ever posted for. After the warmup, in which I was trying to figure out all the new lingo (not to mention trying to do Imperial Walkers IC!), we Mosey’d to the opposite side of the AO where I was inducted into F3 with a rigorous set of “21’s”.
I was seriously out of shape, doing Merkins at one end and then LBC’s at the other. I actually never finished 21’s that day. Pretty much everyone else had completed their rounds and was waiting for me, when it was simply time to move on. But I knew immediately I’d found something I wanted (needed) to be a part of!
You see, when I was running back and forth from end to end, between Merkins and LBC’s, veteran F3 PAX were running past me or running in the opposite direction low-fiving me and saying things like : “Great job, brother! You got this man! Hang tough, keep going!” I LOVED THAT SPECIAL CAMARADERIE, especially because I was thoroughly gassed, and these guys were encouraging me to keep going! To some degree, all the encouragement was ALMOST overdone. But because of that, there was no way I could stop!
Have you ever wondered why we encourage one-another so much (instead of the opposite)? I think I discovered it a few months later when I read this in Freed to Lead: “A leader has to reward I2 (individual initiative) wherever and when ever he sees it, and take responsibility for any adverse outcomes that may result. LEADERSALWAYS GET MORE OF WHAT THEY REWARD AND LESS OF WHAT THEY PUNISH.” (81)
That phrase and concept has had more of an effect on me and my leadership than any other principle or truth I’ve encountered, outside of Christ who is Himself the truth.
What I mean is that, for a man with a critical eye, who more easily sees what is wrong and what needs to be fixed, it has changed my whole attitude in terms of leading and relating to those whom I lead—whether it be family, the church, or in the community!
Why is this? Because as Proverbs 18:21 says, “DEATH AND LIFE ARE IN THE POWER OF THE TONGUE, AND THOSE WHO LOVE IT WILL EAT ITS FRUIT.”
I.e. there is life created or life diminished by the way we either encourage one another or by the way we tear one another down. Speaking life, though slightly overdone in the moment of my first F3 workout, has been experienced in every workout since. Coupled with that statement I read in Freed to Lead, it has literally proven true and produced fruit in every area of leadership in my life–not just the workouts.
Being more critical in nature, I’ve had to be intentional about “rewarding” and encouraging the behavior I see or want to see, but I can tell you that it works! Though it might seem overdone, maybe even a little superficial at times, try it on for size and see if you’re not a better, more productive, and more respected leader because of it. After all, it’s what HIM do!
“BUT ENCOURAGE ONE ANOTHER DAY AFTER DAY, AS LONG AS IT IS STILL CALLED ‘TODAY,’ LEST ANY ONE OF YOU BE HARDENED BY THE DECEITFULNESS OF SIN” (HEB. 3:13).
——————————-
ST Session cut short (actually a little OT…sorry guys)! Full session would’ve been a reverse of the escalator (see above) but we ran out of time.
Mosey back to AO – total mosey distance according to Measure My Run = 1.75 miles
Number-Rama
Name change ceremony: Spokes changed to Cupcake, here’s the reason why…
Name-O-Rama
COT
Announcements:
PAX encouraged to EH Lewes but also to check out other AO’s to get in more days
F3 Mustard Seed Shirts – see the link of GroupMe, deadline July 2 (tell Chappie what you want, pay him, and let’s order together to get free shipping
Prayers:
For Leatherman’s M
For Chappie’s nephew, Aaron, getting another shot a Swamp Phase in Ranger School
Something else? …YHC forgot
So, as it turned out a trip to the hospital was much needed. Sadclown Therapy Sessions continue…check out an AO near you!
Honored to lead and to workout with such HIM, special thanks to Vanilla for putting YHC on the Q Schedule.
(Due to time we had to stop before everyone hit their 5th set.)
NOTE – Or was it 40-30-40-30 or 30-30-30-30 Who knows after the first set !!
3rd F (Blog from allprodad.com) SEE BELOW
Finished the Workout with:
10 Shoulder Tap Merkins with Partner
10 Plank Holds 10 BB with Partner ( Partner holds plank on Partners knees doing the BB) Switch when done
10 Partner Squats and Merkins ( Partner holds Feet and when Squat other partner Merkins) Switch when done
10 Leg Raises On your OWN
10 Bicycle Crunches
15 Sec – Hold 6 inches then raise a little hold another 15 Sec then lower back to 6 Inch Hold and done on Q call.
Name-O-Rama
3 FNG’s named
COT
Announcements: Other AO’s, other days of the week…check ’em out!
Prayers
3rdF MESSAGE (shared by YHC at the half-way point of workout)
–10 Things Scripture says about being a Father–
There is nothing easy about being a dad. Especially nowadays, if conversations around the water-cooler are anything to go by. Well, we hear your pain. But, an honest look at history reveals a comforting familiarity to the foundational premise.
Fact is: dads have been throwing their hands up in the air for literally thousands of years. Fortunately for us, this means we don’t have to reinvent the wheel. The iPod, maybe. But the wheel, no.
While children were frustrating the dads of yore, the teachers of yore also came up with their own ideas. So we took a look:
“10 ways to teach your son to fight Romans” didn’t seem PC.
“10 ways to marry off your daughter before she becomes a teenager” also didn’t work for us.
“10 ways to plague the Egyptians” wasn’t going to pass muster with the State Department.
The good news, however, is that we did find the following 10 things Scripture says about being a father:
1. Don’t provoke your children (Ephesians 6:4)
The alternative, the scripture suggests, is to raise them to be young people of faith.
2. Be your child’s “First Teacher” (Proverbs 22:6)
It’s our responsibility to “train up a child in the way he/she should go.” Not the school, not the government, but you—and that means dad.
3. Dads need to exemplify a good life (2 Cor. 3:2-3)
Scripture teaches that who we are and how we live is like a “letter from God.” Our kids read that letter, every day.
4. Provide for your family (I Tim. 5:8)
This idea covers more than rent and food. As dads it’s our responsibility to make sure our family’s needs are addressed across the board. No ducking out of this one.
5. Good dads discipline their children (Proverbs 13:24)
The one who loves their children, scripture says, “is careful to discipline them.” This is also about proactive leadership in our homes.
6. Dads spend time with their children, and it’s not empty time (Deut. 6:6-9).
The scriptures are clear that dads must engage their children in the kind of deep, heart-to-heart conversations that impart more than facts, but teach wisdom. Schedule some regular “conversational walks” with your children, one on one. Family time that counts.
7. Compassion is a “dad” characteristic
As a father has compassion on his children,” Psalm 103:13 points out, “so the LORD has compassion.”
8. “Put your money where your mouth is”
Well, not in those exact words. But James 1:22 instructs us to not only be “hearers” of God’s word, but “doers” also.
9. Dads never give up on their kids
The story of “The Prodigal Son” (Luke 15:20-24) is the story of a father who never gives up hope and is ready to receive his child back with open arms. We can discipline, we can hold accountable, but we must never give up.
10. Dads pray for their children (1 Chronicles 29:19)
King David prayed for his son, Solomon. Children who know without any doubt that their dads pray for them every day own a deep sense of love and security.
8 HIM posted this morning for a fun match on the pitch. (Soccer term for field). The grass was cut and the HIM were ready to get after each other and show their skills (or not) in the crab walk vs bear crawl soccer match!
Disclaimer
Warm up:
-Capri lap
20-SSH
15-windmills
15-cherry pickers
20-mountain climbers
Crab walk VS Bear crawl Soccer.
20 minute match. One team crab walks while other bear crawls. Teams switch positions after each goal. Goalie for both teams is in the plank position. Both teams rotate goalie between each goal.*** rules changed as game progressed.
^^^Match Highlights
-‘good guys’(fireplex, chairman, toy soldier and nugget) topped ‘bad guys’ (summit, vanilla, leatherman and chappie) 4-3!
-fireplex was match MVP with winning goal!
* 3rd F
ABs on fire workout
1. Windshield wipers
2. Big boys
3. Reverse crunches
4. Bicycle crunches
5. V-sits
6. Heel touches
10 reps each X 2 sets
Group Merkins. (4 HIM in square in plank position with their feet on each other’s back.
Good guys did 7
Bad guys did 10 for punishment (mostly humiliation)
Ended in COT
* 3rd F
Overview-In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars by Mark Batterson
Your greatest regret at the end of your life will be the lions you didn’t chase.
You will look back longingly on risks not taken, opportunities not seized, and dreams not pursued. Stop running away from what scares you most and start chasing the God-ordained opportunities that cross your path. In a Pit with a Lion on a Snowy Day is inspired by one of the most obscure yet courageous acts recorded in Scripture, a blessed and audacious act that left no regrets:
And Benaiah the son of Jehoiada, the son of a valiant man, of Kabzeel, who had done many acts, he slew two lion like men of Moab: he went down also and slew a lion in the middle of a pit in time of snow:(2 Samuel 23:20)
1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
All pax side shuffle to 9th cone. side shuffle back to start
8th – at each cone stop and do amount of merkins per cone you are at. To and back
7th – NUR to cone, high knees back
6th- lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back
5th – repeat cone 10 routine but to 5th
4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10
3rd- lunge walk to cone with 40lbs, mosey back
2nd- mosey to cone- 10big boys mosey back
1- inch worm to cone , burpee with broad jump back.
30 squats with 40lbs oyo
3rd F- reading from qsource on Q preparedness
Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.
Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.
Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.
To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).
• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.
• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.
• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.
• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.
The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.
