Partner beatdown

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WARMUP: Cherry 🍒 Pickers to commemorate my VQ, burpees, windmills, and a mosey
THE THANG: two stations with a partner.
Station one- First set- Imperial Walkers, Second Set-American Hammers, Third set- Mountain Climbers, Fourth set- Monkey Humpers, and lastly – Side Straddle Hops.

Start at the first set while your partner runs to Station 2 where this is waiting… when they return, you switch.
Station two- First set – 20 Merkins, Second set – 40 squats, third set- 30 Carolina dry docks, fourth set- 10 đź’Ž merkins, fifth set- wide merkins.

Rinse and repeat

MARY:
ANNOUNCEMENTS: D2D 10k
COT:

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VQ

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WARMUP: Cherry Pickers, Burpees, Windmills
THE THANG: Two stations with 30+ yards between. 5 exercises each and 3 rounds. Lots of push-ups, squats, mountain climbers, monkey jumpers, side straddle hips, etc
MARY:
ANNOUNCEMENTS: D2D 10k
COT:

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8 Block’a

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THE THANG:
– Goal planning best practices: 12 week planning (goals into smaller chunks), S.M.A.R.T. goals, have an Idea-ation process (uninterrupted listing/brainstorming)

Word of Year:
– Think of past words
– Create a list before critiquing each word, categorize and rank

1st F Themes:
– # of posts this year
– Event(s) for year
– Time/count based goals, i.e. 4-min mile

2nd F Themes:
– QSource
– Passion… Church groups, F3 weekly meets, etc
– Event like a long golf weekend or camping
-Engaging pax you don’t know well
Set an EH’ing goal

3rd F Themes:
– 3rdF Thursdays
– Service-based project
– Join a Life Group (church)

Jester:
– What’s driving bad habits? Real Jester? “Onion” concept, keep peeling back layers
– Abstinence, i.e. quitting porn/booze
– Putting in guardrails, i.e. telling Shield Lock, avoiding situations

Mental Preparedness: Consistency, DRP, 3S2T

Improving Relationships: Consider 2nd F goals, Concentrica relationships

Advice to You get Self:
– Get a mentor
– Don’t procrastinate
– Don’t waste time wasted
-Learn to love unconditionally

COT: Prayer by the Boss of Cakes

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Post Holiday Get Moving SL Run

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WARMUP: Jog from house to meet PAX
THE THANG: HC & Ruby from from their hood to meet YHC & Shield along Starlight Drive. After that we weaved our way through Regal Manor, Balmoral and Fallbrook. Lots of talk about holidays, plans for next year and if working out in a hotel counts towards the post count for 2023. Most of us are shooing for 200 posts or more for ’23. Dropped of Shield back at his house, then YHC and HC and Ruby worked their way back home. Between 4.5 and 5.75 miles this am.
MARY: none
ANNOUNCEMENTS: none
COT: Talked during the run.

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2023 Q Source – The Manual for Virtuous Leadership

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Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.

-Dredd

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. With that mission in mind in the Fort, we continue in 2023 with Q Source by starting from the beginning in an effort to practice the skill of leadership. We will begin with a Foundation discussion on Disruption on Tuesday, January 2nd https://f3nation.com/q/disruption/

For those who may be new or unfamiliar with Q Source, it is the “field manual for leadership” within F3 consisting of 54 Q Points meant to accelerate a man through his G3L (Get Right, Live Right, Lead Right, Leave Right). Weekly discussions follow the Q Points and encourage accountability, vulnerability and encouragement from fellow Pax which lead to positive impact in your home and workplace. While weekly attendance is encouraged, Q Points offers the ability to keep up with the content if you have to miss a week.

The Thang

Tuesday mornings at Baxter Starbucks

6:20 – 7 AM

Resources

  • F3 Nation website – https://f3nation.com/q/
  • Q Source podcasts –Soundcloud F3 Nation
  • Newsletter Sign Up – Send an email requesting addition to F3Qsource@gmail.com
  • Want a PDF copy – Send an email to Eddie.d.dowling@gmail.com

Whether you are new to the content or have been through it before, there is ample opportunity to grow in 2023 as a leader. I challenge you to spend this time each week preparing yourself so that you can effectively serve others around you. #SYITG

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Warmer than Saturday!

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WARMUP:
25 – SSH
10 – Imperial Walkers
10 – Hillbilly Walkers
Plank
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Confederate St. across from the Police Station
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey down Confederate to intersection of Monroe
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Forrest St. then down to Acadamy St.
THE THANG: 4 Corners with Burpee’s in the middle
Goal: 10 Rounds Counting Down by 2’s
Corner #1 – Merkins
Round One: 20
Round Two: 18
Round Thee: keep counting down
Corner #2 – Mountain Climbers
Corners #3 – Squats
Corners #4 – Big Boy’s
MARY: Band Camp lead for 2 minutes
ANNOUNCEMENTS: D2D, D2D Bar
COT:

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