Category: Pre-Blast

Q School at Bermuda Triangle

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The recent tidal wave of new PAX throughout the region has sent AO numbers soaring, and the VQ bells ringing. Our mission in F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. One way we do this is rotating Q responsibilities at our workouts – giving each man opportunities to lead his peers. To support this effort, we need to provide the resources to build up these new leaders.

For three weeks in July (12th, 19th, and 26th) we’ll be having Q School at Bermuda Triangle. Three of our veteran Lake Wylie PAX will be leading the charge; sharing tips, strategy, and over a decade of combined F3 wisdom on how they Q.

Here is the schedule:

  • July 12th – Basic Q Techniques and Developing a Game Plan -> Wild Thing
  • July 19th – Q Execution and Adaptation -> Royale
  • July 26th – Advanced Qing -> Flux

As a reminder, Bermuda Triangle is from 5:00am – 5:45am. Don’t miss the boat!

Contact Homebrew or any of the Q School Professors if you have questions.

 

Stay Classy,

Homebrew

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Pre-blast: PAINtheon Games 4.0 in 2 Weeks

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Pantheon is 4 years old. Let’s celebrate like we always do: PAIN!

Date: 6/12/19
Time: 0500
Where: Pantheon (TCES)
What: See Below

Pantheon Games
• Merkins AMRAP (2 minutes)
• Sit-ups AMRAP (2 minutes)
• Burpees AMRAP (2 minutes)
• 100 Yard Bear Crawl Dash
• 1 Mile Timed
• Balls to the Wall (2 minutes or until only 1 PAX is left)
• Timed 6 inch hold (2 minutes or until only 1 PAX is left)
• Burpee Chase

With Love,
Zima & Anchorman

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F3 Dads in The Fort, Lake Wylie – Taking it a step further . . .

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Several men have mentioned how they want their boys to be able to connect with other boys of similar mindset or stay out of trouble for the summer. We may see other men in the gloom and talk about our boys, but may not always have time to connect with other PAX and their 2.0 or may want to but just haven’t. This is an F3 Dad’s event as an F2 event. Here is an opportunity foryou . . .

Calling all PAX with 11-12 year old boys! As an Fellowship opportunity for you to connect with your son and with other Dads and sons in a similar stage of life, come to Wendy’s and hang out with us! (change of start of location from Allison Park due to weather).

Benefit: semi-controlled 11-12 year old boy hang out time, connection with PAX, a relaxing evening, and seeing your boy(s) connect with others.

Location: Wendy’s on 160/Pleasant/Sutton in front of Harris Teeter 

Date: Saturday, June 8 at 6:30-8:00 p.m.

Activities:

Hanging out, socialization, games, Frosty’s, and eating if you want.

We look forward to seeing you!

Straight Up!, Yoshi and Hardwood and his 2.0

If you have questions, DM me (Straight Up!) on Twitter

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Honoring Badger, 365 days later

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  • QIC: Decibel
  • When: 05/21/2019
  • Posted In: Pre-Blast

May 21 marks the anniversary of the passing of one of our own PAX, Badger.  Our brother and HIM is gone from this earth but undoubtedly leading some stellar F3 workouts with Sky Q.  Set your alarms for a workout at the Golden Corral on Tuesday the 21st to honor his life on earth. Corner of hwy’s 460 and 160 in Tega Cay at the Harris Teeter.  SYITG.

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30 Day Ab Challenge – Round 2 – Summer 2019

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Summer is here, so it is time to get that core firm and tight. Everyone wants to look good at the beach. But working on your core benefits not only your ego but your overall health and performance as well.

I’d like to say I am in above average physical condition, but I have NEVER had a good, solid core. I’m not talking about Tesh-like 6pack abs, but a good overall solid core. For one, I do not pay attention to the Queen (nutrition) as much as I should, but I also do not pay much attention to working my core other than F3 posts. That results in sporadic core work. Sound familiar to everyone? BTW – Tesh puts in ALOT of work towards being in the condition he is in. Kudos to him. I am not going to ask you all to do that level of effort. But what you will be doing is focusing on your core for 30 days straight.

Here is the lowdown on the 30 Day Ab Challenge, Round 2:

  • It will be an App based workout program. Download the following app:
    • For Android: “Six Pack in 30 Days – Abs Workout” by the app developer Leap Fitness Group.
    • For Apple/iPhone: “Six Pack in 30 Days – 6 Pack” by the app developer ABISHKKING LIMITED
  • THEN GET AFTER IT!!
    • Taylor the workout to your ab/core goals – 6pack chiseled, stronger core, or losing belly fat. You can choose different levels of effort by choosing what you want to focus on.
    • Each day the app gives you a new workout.
    • It gives you tutorials on how to do the workout and shows proper form.
    • If you want to choose a different app or do your own F3 exicon workouts, then you do you, but keep it solely focused on ab/core work.
    • Any and all ab/core exercises done during an F3 post DO NOT COUNT. We want extra attention on our core.
    • Standard F3 disclaimer applies. You know your body. Don’t get hurt. Live to fight another day.
  • First workout starts Monday 6/17. This is the day after Father’s Day. Make a commitment to yourself and your loved ones to get better!
  • You workout when, where you want. It can be done before or after a normal F3 post or at your home on your own time.
  • TRY NOT TO MISS A DAY!!
  • This will be honor based. No signups. No spreadsheets to track it.
    • BUT……we will shield lock each other!! There will be a Twitter DM group created by YHC so we can all encourage each other on as well as hold each other accountable.
    • A Slack comz channel “30 Day Abs Challenge” has been created. Join in as well.
  • Find a battle buddy, a shield lock to hold you accountable!!
  • Try to pay attention to The Queen (your nutrition) while doing this. Keep that progress moving forward.

>> TO GET IN ON THE FUN:  Your commitment to this challenge will be registered by your HC to the Twitter posting of this Preblast and/or if you join the Slack channel noted above. When you HC on Twitter I will add you to the Twitter FM group. Then you are in! <<

Now in the end I am not saying you will have washboard abs, but if you stick to the daily exercise regimen and pay attention to The Queen, you WILL get better.

An individual working towards a goal is one thing, but a group can accomplish great things. Let’s accomplish great things together! YOU can do this! WE can do this!!

-NASA

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You Can Keep Your Speed…This Is About Form

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I AM NOT A PROFESSIONAL

PAX of The Fort or wherever else you call home. Let me offer you a slight change to your regularly scheduled Friday post. Or if you don’t have a regularly scheduled Friday post, consider joining me this Friday, April 26 at what is normally named, Slow Burn.

In short, I’m tired of seeing my brothers focused on speed which often comes at the expense of their form which in turn, can lead to injury. If you’re waking up early, putting on your workout gear, driving your 1/2-alert soul to an AO and engaging in the local mumble chatter, then you owe it to yourself to do the exercises correctly. This 45mins on Friday will be focused on doing exercises slowly AND correctly. I should also note, this will not be a moderate-level bootcamp but judging by over 1/2 the men that are consistently posting at moderate workouts, your minds and bodies are ready for the next challenge anyways. So save the whining and recognize that this will be focused on accelerating your KING, not merely coasting with your King.

Our Rock Hill brothers talk preach, “Tighten Your Core” but what does that really mean? I can tell you, it is more than a loud directive; there is something to it. Well, this Friday, I will help you identify what that means to you. Let me state again, I AM NOT A PROFESSIONAL. But, after years of lifting things, pulling things, pushing things and carrying things, I do want to ensure we do all these things correctly. Injuries will sometimes inhibit you but if you can’t do it the right way, you might want to consider why you’re trying to do it at all. Modification can be a good thing.

I am not doing this to be critical; I’m excited to do this to encourage you to learn a few tips that can be incorporated into all of your exercises. Things like how to tighten or at least, engage your core during everyday exercises like squats, merkins, side-straddle hops and yes, even windmills. We’ll even review what your core is and why it’s important to strength and stability.

That said, I hope you’re able to join me this Friday and if there is enough interest, we might have an encore one day soon. And who knows, we might even need to illicit additional guidance from the professionals like Sasquatch, Bones and a few others.

So, enough with the 1/2 squats, the head-bob or body-pivot merkins or even the imperial walkers where it looks like your only goal is to barely lift your size 11’s off the earth. Let’s focus on doing these correctly and at a pace that will remind you how hard these exercises can be. Come join me to learn, get pushed, get better and yes, this will be a serious workout.

SYITG

Maximus – Your Q for April 26 at Slow Burn.

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Site Q Meeting Thursday 5/9/2019 -Towne Tavern

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  • QIC: Royale & Maximus
  • When: 05/09/2019
  • Posted In: Pre-Blast

ATTENTION ALL SITES Qs:

Save the Date!

It’s been too long since we got together to talk about our region.  Please join  our Nantan Maximus and the F3 the Fort leadership team and for a night of regional updates, idea sharing, team building, dinner and a few beers!

DATE: Thursday May 9th

TIME: 7-9pm

LOCATION: Town Tavern Restaurant and Pub @ 2000 Hwy 160 Fort Mill SC 29708

contact Royale with any questions.  Found on Twitter at @F3_Royale

More to Come!

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Date Night with your M

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Who: All Pax and their M’s in The Fort

What: Date Night with your M at Towne Tavern

Where: Towne Tavern on Route 160

When: April 27th, 2019 7-9pm

Why: Our M’s like each other and any excuse to enjoy some 2nd F is reason enough. We have reserved the room off to the side of the dining area, “CSPAN Room” for those that attended his send off.

**This is intended for Anchorman who is Slack-less and any other PAX who haven’t made the transition over to Slack**

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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