Category: Quagmire

Better late than never

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WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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FNG named SPowers

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WARMUP: 1 min plank of gratitude with some downward dog and some honeymooner
THE THANG:
20 reps of each exercise (except YHC called an audible for 10 ground to overheads for time) .
20 standing penguins,
20 big boy sit-ups ruck on toes,
10 ground to overhead,
20 curls,
20 ruck swings,
Ruck up and make a lap around the perimeter. Rinse and repeat.
20 guins
MARY: those penguins will remind you of your side abs
ANNOUNCEMENTS: welcome to FNG Aaron “SPowers” who is a stud, former college baseball player turned PE teacher turned assistant principal. Great job @shield planting the seed so YHC could give the final nudge.
Read your newsletter.
COT: prayers for pushers shorty evaluation of torn ACL. prayers for those traveling this week, back surgery for new guys, SPowers, mom, prayers for marriages.

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Impact at Quag-source

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WARMUP: squats, toe touches
THE THANG: read Q point, ruck lap to discuss. Read socratics, ruck lap to discuss, repeat for spurs.
MARY:
ANNOUNCEMENTS: Flounder is awesome.
COT: I wrote a much better backblast but not sure where a slackblast draft goes so this will have to do. One love

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IMPACT at quagsource

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WARMUP: discussed q2.01 IMPACT – forcible contact to strong effect.
THE THANG: rucked laps around surveillance loop and talked about our feelings.
MARY: never heard of her?
ANNOUNCEMENTS: read the newsletter
COT: prayers for us to continue to lean into the challenge of being a good husband and father in our family.

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Fountain of Youth

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I was a last-minute substi-Q for Olaf. I almost thought I was going to have to go it alone, for the clock hit 0515 and I was solo. As I was running off Flounder showed up hot. I was SO glad because if I were to be solo I know I would not have pushed myself as hard. THANK YOU FLOUNDER! I know I have not been the best at posting lately, so this was a hands-on learning lesson as to why it is important to post even if you are not 100% into it – others could be relying on you to be there.

Warmup: Jog to the lot behind Just Fresh, then 15-20 of each: SSH, WM, IW, HW, MNC

THE THANG: The Fountain of Youth
Average age between me and Flounder was 64, but we do our best to try not to let our age slow is down. It is a number and a mentality. You are as young as you think you are!
At each of the four benches around the fountain there was a cone, and each cone had 2 exercises on them. Start with one exercise on one cone, do the exercise, then run the lap – from the fountain go to one of the roundabouts, run the roundabout then run to and around the opposite roundabout, then back to the fountain. It is a loop of approx 1/3 mile. Then go to the first exercise on the next cone. Repeat for the first exercise on each of the four cones. Once done, repeat for the 2nd exercise on each cone. Exercises on each cone were:
– Cone 1: 25 burpees and 50 step-ups (2ct)
– Cone 2: 50 LSS and 50 lunges (2ct)
– Cone 3: 50 merkins and 50 plank jacks
– Cone 4: 50 LBC and 25 box cutters

That took pretty much the rest of the time until COT.

Had a good amount of convo with Flounder. This guy is a huge HIM and someone who is definitely a vessel through which He works. It was great having some one-on-one time with him. GREAT way to start off the week!!!

ANNOUNCEMENTS: Read your newsletter, get involved!

COT: Many prayers and praises were shared between the two of us, especially coming off of mother’s day.

Thanks for the impromptu opportunity to lead.
SYITG
-NASA

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QSOURCE 2022.07 – DRP(Q1.01)

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Q1.01 DRP
DRP: The daily commitment to accelerate your Fitness, Fellowship, and Faith
For anyone who has been living under a rock for the past 20 years the daily red pill is a reference to the choice that Neo is faced with in the movie The Matrix. The main character is faced with a choice to accept the truth that is hard to face, (by taking the red pill), or to ignore the truth and pretend the newfound knowledge he has recently acquired doesn’t exist, (by taking the blue pill). He is told that by taking the blue pill he is making an informed decision that he wants to continue living in a synthetic world where he can go through the motions and live his life and eventually die without making any significant impact on the world but knowing that the whole thing is just one giant lie of deception. Or he can take the red pill which will force him into a life of suffering and hardship which is guaranteed to suck yet he will have the freedom to make his own choices instead of being a pawn in someone else’s game.
How is this scenario relevant to what we are trying to learn from the F3 leadership manual? It is a challenge for us as men to make a conscious decision to have a say in how we live our lives. Most men reading this are in the 1% club, compared to billions of people around the big ball who struggle daily to survive, and if not careful can go through our entire lives without having experienced the full spectrum of what life has to offer. When I say the 1% club I am meaning that you probably woke up in some sort of a dwelling that has running water, electricity, food in the pantry, and freedom from persecution for personal beliefs. To put it bluntly, we are at serious risk of living a soft life never even realizing our true potential. This is the ultimate waste of resources in my personal opinion. Great so what do we do about it? Enter the idea of the (DRP) or Daily Red Pill.
The QSource defines the DRP as the daily Commitment to Accelerate your Fitness, Fellowship, and Faith. Let’s wait to unpack the definition in order to first call attention to the capitalized words in the statement. When regular words are capitalized within the QSource text it is because those words take on a specific definition as it pertains to the F3 world. See Foundation QF2, Language, for reasons why Dredd redefines common words.
• Commitment is defined as, (IDA): the Unwavering loyalty to the Group and unflinching determination to accomplish its Mission. (Q3.9).
• Accelerate is defined as, (IDA): To increase the pace of Movement.
• Fitness is defined as, (IDA): A man’s Right relationship with himself.
• Fellowship is defined as,(IDA): A man’s Right relationship with those in Proximity.
• Faith is defined as,(IDA): A man’s Right relationship with his Creator.
So let’s do some algebra and plug all of the definitions into the original statement and see what we get.

DRP: The daily (unwavering loyalty to the Group and unflinching determination to accomplish its mission) to (increase the pace of Movement) for your (right relationship with himself) your (Right relationship with those in Proximity) and your (Right relationship with his Creator).

Whew, that was a mouthful. So what does it all mean? Explain it like I am five please snowman.

It means that to take the DRP a man must set his daily purpose to improving himself, his relationship with those in which he interacts, and his relationship with his Creator.

Sounds simple but unfortunately, it doesn’t make it easy.
Great now we are getting some traction. We know what the DRP is now let’s talk about why it’s important to you. Let me be the first to possibly hurt your feelings and say that you are soft, easy to kill, and will give up at the first sign that things become difficult or dangerous. But there is hope for you I promise. If you don’t take offense to the previous statement then you might need to do some soul searching or you have already learned the magic of the DRP and understand that my insult is my attempt to be the Disruptor, see QF1, in your life. I know for an absolute FACT that you are capable of so much more than you think you are and I want to challenge you to take the first steps to achieve a more rewarding and joyous life. How can I be so sure that you are capable of more than you think you are you might ask? It’s not because I have some all-knowing crystal ball; it’s because I have been there in your shoes going through life panicking at every little change that happens that I can’t control. It isn’t until now at the ripe age of 37, yeah I am still EH’ing for heaven, which I understand the importance of the DRP and why it’s the first Q point in F3’s leadership manual. I would argue that the DRP is a concept that without understanding and accepting, a man will continue to live a life of uncertainty and fall into the victim mentality that the world is out to get him and will continue to struggle until he gives up and taps out, physically or emotionally. But there is hope and that hope lies in the daily decision to do hard things. This can be getting up early to post to a workout that will improve your physical fitness, planning a date night to strengthen your relationship with your M, or attending a 3rd F group to increase your knowledge of your Creator. The key is daily discipline. The daily discipline is hard to maintain which is why you must establish guardrails. To establish guardrails you must establish routines. And routines are created by the daily positive habit behaviors which are called Bricks.
This is why for all of last year I was encouraging guys to “Build your guardrails out of Bricks”.
So take your DRP and surround yourself with like-minded brothers and with time you will be able to achieve things you never thought possible. I have never met Hall of Fame wide receiver Jerry Rice but I can say with confidence he understood the importance of doing hard things daily in order to achieve his goals.

“Today I will do what others won’t so tomorrow I can do what others can’t.”
-Jerry Rice

Stay frosty my friends,
Olaf

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F3 The Fort – Adopt a Highway (#2)

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****March 5th 2022- 7:45am – 8:00am****

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway.  We are encouraged to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion.

**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time )  7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  Modify as needed. Plan for 2 hours if you complete the 1-mile loop.  We split up into two groups last time and met at the halfway point.

We will begin at the Peachstand (rear of the building) and coordinate.  I have 30 vests and all supplies.

Fogerty will be the main contact for this event over the next two years.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

The state does provide adopt-a-highway orange and blue bags.  Orange bags are for trash and blue bags are for recyclables if you want to recycle.  Your group is also provided with orange safety vests.   We do require four pickups every year, usually once every quarter.  All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.

It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community.  Please let me know If you have any questions, I will be glad to assist you.

Thank you,

Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.org

District Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730

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F3TheFort Holiday Drop-In

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The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

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The Art of the EH notes

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The_Art_of_the_EH_Notes_09072021

The Art of the EH
Date | time 9/8/2021 12:00 PM| Location Everywhere there is Men
Meeting called by All those future FNG’s that need F3 in their life.

Type of meeting Quick Reference Guide

Facilitator The Grantan CSPAN

Note taker Olaf

Timekeeper The Time is NOW

Attendees [Attendees]
Please read: Freed to Lead, Qsource, Your SkyQ text
Please bring: An FNG to your next workout

Notes from various podcasts where F3Royality give tips and pointers on how to get another man to show up to an F3 workout.
Advice / Takeaways Presenter Link:
☐
Keep it short and sweet.
Its and invitation so there should be no pressure.
Don’t forget to mention the fellowship part
Get them plugged into all of the communication channels locally and nationally offered.
Hundo (Houston TX)
[Time]

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Show up to a Spin Class in Ranger Panties.
Do not beat people over the head with F3.
Let them come around. Invite them casually
Picking up the six is part of the Credo.
Reach out to the kotters before they get too far out of rhythm.
Bagger Vance (Nashville TN)
[Time]

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Once you have a guy join you in the gloom you can really hook him into a follow up post if he feels like he was challenged physically to the point he is over his head. Then having someone come alongside him letting him know that this is just part of the process, that we have all gone through, and that we all know how he must feel and reassure him that he is going to make it. Make sure that even though they might be the six; that they are welcomed and it just takes time and effort. (Leave no man behind; but don’t leave him where you found him).
Advice on how to get a mutual friend to show up to a workout: Don’t be afraid to volunteer a guy that you are going to pick him up and make it seem like he will be missing out if he doesn’t come. ( it’s mind-blowing what you can get a guy to sign up for if all of their buddies are doing it) See every CSAUP I have signed up for.
Think of how much F3 has improved your life and share it with the prospective FNG.
Remember the mission of F3: Its not only about fitness.
Dark Helmet (The Nation)
[Time]

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Coffeteria after workout strengthens the fellowship bond and gives the FNG a chance to actually have a conversation without being out of breath.
Persistent text message, phone calls,
Pitch the weekday 5 :15am workout first so that the Saturday morning 6:30am or 7am workout looks more appealing.
Give them a Freed to Lead book to read and ask them to bring it back the next time so it gives them some accountability to come back.
Personal EHs are much more likely to succeed compared to a cold call or email to an unknown guy.
Get your M to brag on you if possible to her friends and on Facebook.
If you have made a huge transformation people will notice and when they ask you what caused it be ready to tell them about F3 and the positive impact it has had on your life.
Business cards to give out to potential FNGs.
Team dad : Have some seasoned PAX volunteer at the local elementary schools to help lead a mini bootcamp where the kids and their fathers can get exposed to the mission of F3.
F3 men volunteer to speak at a local men’s group or bible study group. One Call (Grandstrand SC)
[Time]

☐
There are many ways to approach a potential FNG and the depending on their personal experience your rate of success will vary. Going up to a stranger and challenging his manhood might be insulting to most men but might be the best approach for a former Marine. You must know your audience.
Double D gets credit for the glue which is continuing to engage with the new guys and work to develop that fellowship which really starts to show that F3 is way more than just a workout.
Make a deal to meet a potential FNG at his normal workout if he will come join you at your normal F3 workout.

Explain that they can’t come just one time since the workouts are peer led. Could get a seasoned PAX on Monday and an FNG on Tuesday. We are developing leaders so failure is necessary and encouraged.
Don’t be pushy but consistent because you want to make sure they know that you care. We can see the potential in them and we have often been in their same shoes and you want to encourage them that they can fight out of the crappy status quo and become a part of something much greater than themselves.

CSPAN
[Time]

☐
The ART of the EH part2
Plan your FNG drives according to the seasons. Guys are much more willing to come workout in the gloom when it’s not 33F and raining.

There are men that need F3 in their life but they will not show up if there isn’t a man to invite them. Be that man.

Loneliness has been proven in MIT study in September 2017 to increase the risk of obesity, depression, cardio vascular disease, anxiety and dementia.

Two categories of EH’ing. Growing a region with mass marketing approach vs one on one conversations.
Regional Growth:
Lead generations- choosing a channel. Choosing a message to target your intended audience.
Spray and Pray- mass marketing, business cards, billboards,
Individual organic growth:
Nag approach. Consistent reminders to potential guys to come out and join. Often guys will come out just to get relief from the nagging.
Counselor approach. Before trying to give this gift of F3 away you need to do some self-reflecting and pinpoint why F3 means so much to you. “Best day I ever have starts with an F3 beatdown.” Look at why you personally do F3 and what voids it has filled in your life. This allows you to be authentic in your conversation with another man. Do not be afraid to be vulnerable and authentic. Guys can tell when you are trying to sell them something.

“The price is right and I believe in the product”

Always be EH’ing.
It’s a stylized sales pitch. But don’t call it a pitch.
Tailor the approach to the targeted audience.
Guys crave the relationships we have and if you don’t give it away you might be excluding them which can make them feel worse.
@f3AlexaKirkland
Put QR code link to additional content.

☐
[Topic]
[Presenter]
[Time]

☐
These are notes for when you are ready to actually have a conversation with a potential FNG. It is the job of the local SLT to get the PAX prepared and comfortable talking to guys one on one. Getting guys in your region in a situation where these conversations can take place is equally important. IMHO I feel like getting guys prepared to have these conversations is the first step in setting up for growth of a region. You don’t want to waste a first impression if you’re not prepared and comfortable having a conversation about F3.
“Never shoot the commercial for the product before the product is ready to be purchased.”
Work on your elevator EH. It is called an emotional headlock…not just a headlock. You have to discover what the potential FNG is missing on an emotional level and tailor your EH conversation towards filling that void. It is hardly ever just about the workout. Most men long to have meaningful relationships with other men. Shared suffering just happens to be a great way to build those relationships.
Don’t be afraid to kick someone in the pants as long as it is out of love for them.
Be prepared to counter the typical excuses. This is why I enjoy the flying EH. Most of the barriers to posting in the gloom have already been overcome. A man can’t tell me its too early, too cold, too dark, when he is already up and working out solo.
Always be EH’ing. If it’s a man tell them about F3. Do not fall into the trap of only EH’ing guys that look like you or have the same socioeconomic background as you. “Open to all men” means all of them. Ask OBT if you need further clarification.
I find the easiest guys to EH are the ones that already know the benefits of being part of something bigger than oneself. This could be former military, high school team sports, college fraternity. All these guys most likely miss that comradery so when a bunch of instant friends is offered and the only cost is the embarrassment of trying to make it through a tough workout they usually jump right on it.
Offer to pick them up at their house so you can give them a brief overview of what to expect during the workout. It also lowers the barrier of entry because only a handful of guys are willing to meet you in the middle of a park in the dark by themself. Its intimidating to say the least.
Explain the 5 core principles. Better yet it helps promote unity within the group if the Q asks the PAX to list out the 5 core principles.

Olaf
[Time]

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Ways to drive widespread interest in F3. Before starting to embark on the journey to double your regions number of PAX through widespread marketing and promotions it is highly encouraged to have gotten the majority of the local PAX comfortable in telling others about F3. This can be less of a requirement if a local welcoming committee or core group of guys whos D2X is EH’ing is already in place.

Ways to really promote F3 to the masses.
Nextdoor App promotions.
Facebook posts, especially neighborhood marketplaces.
Was Now testimonies are great to show proof of potential results that can be achieved.
Sponsoring a local litter pickup section of road.
Strategic placement of QR codes to drive traffic to local regional schedules of workouts.
Share the numerous articles and podcasts that are available on the national level.

Olaf
[Time]

Other Information
Observers [Observers]
Resources [Resources]
Special notes
• Connect with “Hoff” in Cape Fear region to get his secrets on how to pull off the flying EH.
• Connect with “limp Bizkit” from Rock Hill to get his secrets on the flying EH.
• Practice asking guys to give me their best EH during a beatdown while everyone holds a plank or Al Gore and ask for feedback. We are building leaders here. Practice being vulnerable and practice giving and receiving constructive criticism.
•

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F3 The Fort Anniversary Party

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Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

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