Category: The Deep

PRE-BLAST: Hurricane Harvey Underwear Drive!

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Gents,

Please consider donating a pack or two of new, packaged underwear for victims of Hurricane Harvey.  This is a big need for those folks and you can help alleviate at least one of the many issues they are facing right now.  Bring your packages to Alcatraz, The Fort, The Deep, and The Yard this Saturday, September 9 and give to the site Q’s.    We need all sizes for men, women, and children.    This is a one week blitz to get as many packs as possible so please help spread the word at COT’s this week.  If you cannot make your workout this Saturday and wish to donate, please contact me via Twitter.  Thanks in advance for your help!

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2

Training Camp at the Deep!

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Considering how excited I am about the upcoming NFL season and the fact that Saturday was opening day for College Football, it was only fitting we had a Football themed hour long boot camp.

Moseyed right over to the football field and got started:

Warm-up (using the width of the football field)

  • Butt kickers across field
  • High knees coming back
  • Karoeke across and back
  • Power skips across and back
  • Low back pedal 1/2 way, turn and sprint to end (do the same coming back)
  • Mirror me on the side shuffle – Pax watch me and do as I do.  Included many changes in directions on the shuffle, random merkins, back to shuffle, a few falls on the wet field, you get the point
  • Lastly some stretching prior to the real fun

Extra credit fun throughout – the Pax split between two teams (1 & 2).  In between each major section of the workout, we did 1 on 1 receiver routes.  Each team would get a shot on O and a shot on D.  I was all-time Q – if the offense caught the ball, their team only had to do 5 burpees.  If the defense defended the pass or picked it, they did 5 burpees.  The “losing” team in each battle had to do 5 KRACKEN burpees (gross).  This was done throughout the hour long workout.  By far the best play all day was the first of the day, hooking up w/ Royale on a hard sell fade route, turned into a post.  From there it got pretty ugly, the majority of the time being my fault as the QB w/ a wet ball and terrible touch.

1st bit of fun

  • Sprint Ladders – 20 sprints.  10 yard sprint, 10 sec rest, 10 yard sprint back, 10 sec rest, 20 yard sprint, 20 sec rest, 20 yard sprint back, 20 sec rest, 30 yard sprint, 30 sec rest, 30 yard sprint back, 30 sec rest, 40 yard sprint, 30 sec rest, 40 yards back, 30 sec rest, 50 yard sprint, 30 sec rest….AND back down again finishing on 2 10 yard sprints.  The Pax owned it, I was dying.

More 1 on 1 battles and burpees

2nd section

  • Partner up  – partner pushes 50 yards, switch w/ the partner who pushed jumping on the back of the other who then carries them back to the goal-line (50 yard back).  Switch up w/ the opposite partner pushing and then the original “pusher” carrying their partner back.
  • Merkin Rolls – again, Pax all in a plank, and have to mirror me looking at them.  Nothing but merkin, followed by quick rolls into more merkins, sometimes multiple rolls one after the other.  This is where I noticed the impact of those rolls and the dizziness in the eyes of the Pax who refused to do some merkins in fear they might vomit.  Good stuff.
  • All Pax get into a plank on the goal-line side by side, and starting on the end, the first Pax sprints 40 yards and then back.  Then the next, then the next.  We all hold the plank until all Pax have sprinted their 40 yards and back.  (in my defense, I gave them the option to do 5 burpees instead of the 2 40 yard dashes, they selected sprints).

1 on 1 battles and burpees

3rd station

  • All Pax get in a line, follow one after the other – 10 yard bear crawl, side shuffle between hash marks, bear crawl the next 10 yards, shuffle opposite direction between hash marks, bear crawl 10 more yards, etc.  You do this until you bear crawl 50 yards.  We did one 10 count rest, then rinse and repeat back another 50 yards (100 yards of bear crawl in total).

1 on 1 battles and burpees

4th station

  • Ab station – all Pax on the goal-line.  Gave them the option to call out ab exercise, and then we do OYO as many as you can while the first two pax sprint 50 yards and back (they are our timer).  Go all the way down the line of planking pax 2 times through (so all Pax had 4 more 50 yard sprints and tons of non stop ab work w/ the only rest being your sprinting time).  Did LBC’s, heels to heaven, freddie mercuries, boat/canoe, big boy sit-ups, and others.

Ran back to COT w/ 1 minute to spare for some hamstring stretches which were much needed after all the sprinting today.  Prayers included – jobs (Whopper interview w/ Husqavarna, Kenyan search), cancer (Java’s co-worker who was just diagnosed, Lutafisk’s mom, Cobra Kai’s wife), those impacted by Harvey and a great message on perspective from Java.  Followed it all up w/ coffeeteria at Dunkin w/ a guest appearance by Witch Hunt after he left his Co-Q w/ Jedi at Alcatraz.  Appreciate the chance to lead fellas.  Had a ball.

ChaChing

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5

Crawlin’ at the Deep

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It was a beautiful Saturday morning at the Deep, cool with no humidity in sight (finally).  Since this was my first opportunity to Q I showed up early to scope the lay of the land and prep for the beatdown that was to follow, I wanted to make an impression after all.  The minutes leading up to the workout were suspenseful for me with most of the 9 PAX that posted rolling in at about 6:28.

@ 6:30 sharp we were all ready to begin.  No FNG’s in sight so I gave a quick disclaimer and we immediately circled up in the parking lot for some warm up exercises:

15 Windmills IC
15 Cherry Pickers IC
15 Moroccan Nightclubs IC
15 SSH IC
15 PJ’s IC
15 Alternating Shoulder Taps (Plank position) IC
15 Low Slow Squats IC

We then moseyed the long way around the parking lot with a few toy soldiers along the way until stopping at the top of a grassy hill for the first routine.  This consisted of running down to the bottom of the hill and backwards back up to the top where 5 CDD’s  awaited us before repeating 5x and adding 5 CDD’s each time.

Back to mosey across the street to the elementary school playground where the next routine awaited which consisted of 5 dips & 2 pull-ups and a lap around the perimeter of the playground.  Repeat 5x adding 5 dips & 2 pull-ups each time.  Grand total about a half mile of running, 30 pull-ups, and 75 dips.

Short mosey from the playground to the track & field where we spent the rest of our time.

First up was a little baseball, F3 style, as we attempted to hit for “The Cycle”.  I found this little gem on the Exicon, which I must admit, seemed a lot easier on paper.  After a little grumbling and a lot of crawling we all finished the exercise.  The Cycle consisted of bear crawling to 1st base (about 75ft to each base in our version), performing 3 burpees, and crawl-bear back to home (backwards bear crawl).  Then another bear crawl from home to 2nd base (rounding 1st), 6 burpees, and crawl bear back to home.  From home to 3rd base with another bear crawl, 9 burpees, and crawl bear back to home.  Finally, the last bear crawl all the way around the bases where 12 more burpees awaited…

…We called and audible and nixed the crawl bear back around the bases to the relief of all.

The last routine was another goodie I found on the Exicon named after Del Brown.  This consisted of performing 10 merkins, 25 yd. crab crawl, 10 diamond merkins, 25 yd. crab crawl back, and 10 more merkins.

Mosey back to the parking lot with a couple of minutes to spare.  I called on some PAX for ab exercises and we filled the last couple of minutes with Boxcutters and Hello Dolly’s before recovering to CoT.

Thanks Royale for the opportunity to lead, it was an honor and I’m already thinking about the next one.  All the PAX worked hard today and a few of us met up for Coffeteria after at the local Dunkin’ Donuts for a little 2nd F.

-Flux

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12

Not Too Much Running

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So 8 Pax showed up at the Deep for a muggy 78 degree early morning beatdown.  Cha Ching asked if there was going to be a lot of running, to which YHC responded, “Not too much” (We will come back to that).

No FNG’s were present but a short disclaimer was given anyway to ensure the PAX knew they weren’t being led by a professional.  With that, we were off for a mosey around the back of the school with butt kickers, high knees and toy soldiers.

Warm Up

15 – SSH
15 – IW
15 – Mountain Climbers
15 – Peter Parkers
15 – Parker Peters
20 Moroccan Night Clubs (Cadence called by my 2.0, Omaha, which was really cool)

The Thang

Mosey to the parking lot on the side of the school for some 4 corners

We spent a minute talking about discipline and using our time exercising to think of areas of our lives where we lack discipline and need to make improvements.

5 Kraken Burpees in the center, head to a corner, perform the exercise and back to the center for 5 Kraken Burpees, etc…

Corner 1 – 30 Carolina Dry Docks
Corner 2 – 30 LBC’s
Corner 3 – 30 Jumping Lunges (each leg with lot of mumble chatter)
Corner 4 – 30 Diamond Merkins

Rinse and Repeat X 2 (Audible for 15 jumping lunges each leg and 20 diamonds for subsequent repeats)

Mosey to the side of the school and grab some wall for People’s Chair

Pax 1 bear crawl to the track (15 yds.) for 5 squats, next Pax, etc…
Rinse and Repeat X 3 and alternating on one legs holds for the repeats
Final Wall Exercise, hold BTTW until failure. Nice job Brickhouse for leading the way!

Mosey to the elementary track for some running (not too much)

Pax were instructed to run a mile at their own pace. Each lap was to be preceded by 5 Kraken Burpees. Sort of a Kraken Burpee mile. After all of the Pax finished, and great job to all, we moseyed back across the street for stretching and COT.

The Moleskin

Thanks to all the PAX for enduring more running than I thought I had planned. When we finished up, my watch read 3.1 miles. My “not too much” running ended up being more than usual. Sorry Cha Ching for the unintentional false advertising.

As we circled up we finished with a few words on discipline. As we think about our lives and all of the good things that we have to be thankful for, including those areas where we are very well disciplined (like coming to a workout on a Saturday morning), we are forced to think about the area(s) of our lives where we lack that same discipline. Hint: The area(s) we have much work to do are those that we repeatedly ask for forgiveness from God and/or others. The writer of Hebrews refers to it as “the sin that so easily besets us”. If we ask God for help in these areas, he will surely offer help. We just have to ask.

Prayers

Brickhouse – upcoming adoption
Cobra Kai and wife Jennifer’s recent test results
Injured Pax
Tater and ongoing trials with his eye. Prayers that the latest treatment will help.
Cornerstone’s daughter Emma and ongoing treatment

Great job guys! Thanks Royale for the opportunity to lead!

Hauschka

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4

Fun filled morning at The Deep

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I have to admit I was excited to get the invitation from Royal to come out to the Deep and Q.  This gave me the opportunity to visit another AO and share the Bonsai Tree which deep down all Pax have a love hate relationship when they hear me call that exercise.

So I started out the workout with the typical F3 disclaimer, but really reinforced the part about pay attention to your body because it was already extremely warm and very humid.  Last thing I want is for someone to have a heat stroke.

After that bit of a warning we moseyed over to the track and football field for a little warmup and quickly I realized I left my wienkie at home so I had to try and remember everything I had planned.

Warmup:
SSH
Hilly Billy Walker
Merkins
…honestly I can’t remember if there was anything else

The Thang:
We started out with the first half of the Merkin mile and for the merkin count we did (9 merkins and 6 merkins) for laps 1 and 2.  The way this works is you do 9 merkins at the begging of the lap and then at the opposite corner you do 9 again.  Then on lap 2 you do 6.

After everyone completed 2 laps we moved over to the middle of the field and luckily there were flags placed out on the field 3 in a row going across the field and a series of about 8 rows (NOT BY THE Q) so we used them to do the following:

Start on one side an do a cross country skier action and you work side ways toward the first flag and then bear crawl to the next flag.  One you reach the end of that row jog up to the next row.

Row 2: Hop down the line moving feet apart and back together working down the line to the flag.  Repeat bear crawl until the end

Row 3:  Ski hop down to flag, repeat bear crawl

Row 4:  Face toward goal post with feet together and hop to the right toward flag, repeat bear crawl

Row 5: Face left and repeat same as #4.

Rinse and repeat back up the field

After completing this series of exercises we moved over to the track and did LBCs and flutters so I could catch my breath before the completing the merkin mile.

Complete merkin mile with merkin counts of 3 and 1

Move back over to the field where we partnered up and did the following:

Partner 1 put exercise band around waist and Partner 2 held band with resistance as #1 broad jumped to next row of flags.  Then partners performed 5 rounds of the Bonsai Tree each.  Rinse and repeat for Partner 2

Next Partner 1 has band around waist and with resistance from P2 runs to the second row of flags (approx 30 yds).  Then P1 and P2 take turns doing hamstring curls.  Rinse and repeat going back.

At this time the sun was starting to peak over the trees and it was time to head back to the truck for some coupons (aka cinder blocks) and grab some water.

After grabbing the blocks we started with over head carry as we worked our way around the school stopping to do various exercises such as chest press, LBC, upright rows, wall sits.  However Olaf decided to bring his poppers with him and thew one toward the Q while on my six so we had to stop and do burpees for his shenanigans.  After several exercises we would continue make the loop around the school with overhead carry while moving.  We also stopped for balls to the wall and burpee box jumps (do a burpee and then jump on top of cinder block then jump to other side of block and do another burpee (repeat 5 times).

After completing the loop we ended back up at COT just in time and maybe a minute or two more of extra credit.

Lots of prayer request where thrown out for Pax and families including Lutekfisk mother, Cornerstone’s 2.0, jobs and 2.0s and Ms.

Gentlemen it was an honor to be invited to Q and lead a bunch of #Hims.  Thanks to the fellow Fort Mill (Lake Ridge) pax for coming out and thanks to Lake Wylie pax for showing as well.  This is a great AO and I encourage others to go out and check this place out.

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3

Pre-Blast – The Lake Wylie Shirt

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April 9th, 2016.

That was the day that Royale and Dark Helmet opened the Saturday AO, “The Deep” and, in so doing, effectively launched F3 Lake Wylie. Along with the success of Quagmire and The Swamp, The Deep provided the Pax in Lake Wylie an identity and a new community where we can fulfill the mission of F3 to Plant, Grow and Serve.

Because of the amazing support of the men of The Fort region and the dedication of the Lake Wylie Pax, we have quickly expanded to six AOs: Quagmire, Sea Legs, The Abyss, The Poopdeck, The Swamp and The Deep. These workouts continue to see increasing numbers of men consistently posting week after week. With this growth in popularity has come the call for a shirt to represent the Pax of Lake Wylie.

We are answering the call.

On July 20st, 2017, we will release the first F3 Lake Wylie shirt. The shirt lists our current AOs and the Three F’s of Fitness, Fellowship and Faith centered around an anchor which represents not only the aquatic theme of Lake Wylie, but also symbolizes strength and stability in troubled waters.

Many of us find that F3 serves as an “anchor” in our lives, supporting us and encouraging us to being better men in world that is very often trying to tear us down.

  • It is the anchor of F3 that wakes us up to post in the gloom instead of heading to a gym for fern workouts.
  • It is the anchor of F3 that allows us to fellowship and share our lives with other like-minded men.
  • It is the anchor of F3 that encourages us to be HIM through growing our faith and acknowledging something bigger than ourselves.

This is why the anchor is the perfect representation of the Pax of Lake Wylie.

Thank you for all your continued support of F3 Lake Wylie.

Now GO BUY A SHIRT…or two! Sales runs through Aug 2nd.

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23

Post Birthday Beatdown at The Deep – 7/15/2017

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Was very excited when I found out that Longshanks and I were Qing the Deep.  A fellow burpee fan myself I figured this would be a heck of beatdown. When discussing the plans with Longshanks, we thought that 60 minutes of AMRAP burpees would get us removed from the Q schedule for good so we decided against it. Instead YHC would take the first half and Longshanks would take the 2nd half.

When 5:15 hit we had 9 Pax receive the disclaimer and we were ready to go.  We took a long mosey to the front of the elemterary school across the street for the warmup which included:

  • Weed Pullers x10
  • SSH x10
  • Wind Mills x10
  • SSH x10
  • Morracaan Nightclubs x20
  • SSH x10
  • Merkins x10
  • Down Dog/Honeymooner
  • SSH x10

Now that the Pax were good and warm we moseyed to the side of the school for The Thang.  But first we hear someone coming running up and it is none other that OLAF, your huggable friendly snowman. Unbeknownst to the Pax, this snowman was carrying poppers in this pocket that he would torture the Qs with for the duration of the workout.

The Thang

We would perform one exercise for 45 seconds then run down the hill to a bucket filled with pieces of paper. We would return to the top of the hill with one piece of paper and perform the excercise (*WINK* it was all burpees). Then we would repeat with different excercies until time was called.

The 45 second exercises were:

  • Squat back lunges
  • Crunchy Frogs (Longshanks maybe did one)
  • CCDs
  • Shuffle, Shuffle Lunge
  • Flutter Kicks
  • Jumping Lunges

The Burpees selected were:

  • Kraken Burpees x5
  • Switch Jump Burpees x10
  • Squat Hold Burpees x10
  • Burpees with Peter Parker x10
  • Burpees with SSH (x4) x10
  • Hand Release Burpees x10

Time was up so I handed it over to Longshanks.

We moseyed back to the middle school and paired up for some good ole Dora Blimps.

While your partner runs you perform the following:

  • Burpees x50
  • Lunges x100
  • Imperial Walkers x100
  • Merkins x100
  • Plank Jacks x100
  • Squats x100

With a little time remaining, Longshanks introduced us to 2 rounds of People’s Donkey Balls. This was People Chair followed by 10 Donkey Kicks followed by Balls to the Wall. I will be using this in my next Q.  Then we completed LBC (x15) and Rosalitas (x15).

With only minutes left, we slow moseyed to the end of the school and turned around and gave it all we had back to COT.

This was a great workout and a pleasure to Q with Longshanks. Cant wait to do it again, however the Pax may disagree.

Announcements
Mastadon
3rd F Convergence

Prayers
Tater’s Eye surgery
Royale’s daughter turning 7
Travel mercies for families

Until next time, back to the hunt…

 

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3

Find Joy in the Pain

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So YHC had spent the previous Saturday experiencing Base Camp in Asheville as a Nomad and wanted to bring some lessons, and some pain, back to the PAX of Lake Wylie. The original plan was changed as YHC learned just before launch of the passing of Flux’s grandmother at the age of 102.

The Thang

With the small group assembled and a quick disclaimer given we moseyed of towards the football field at Oak Ridge Elementary. PAX circled up and first exercise is…102 Burpees. This was met with some disbelief and a some unhappy comments. Original plan was 100, but 102 was the number to honor Flux’s grandmother. YHC must admit that I had the same response when I showed up to Base Camp and missed the disclaimer and launch.

As we pushed through the evolution YHC discussed a podcast the was on my mind from earlier in the week. It featured Joost Jansen, former Navy Seal and now military consultant in Hollywood. To sum up the message of his podcast, he talked about finding the joy in the pain that you are feeling. Without having been through anything remotely similar I tried to convey that message to the PAX. What is the reason you are here? Why did you show up today? What goal are you trying to accomplish? Find that reason, find that joy and you can accomplish anything.

With maximum effort the PAX completed their assigned Burpees and a few others pitched in to help and add motivation. With the Burpees complete and the PAX sufficiently warmed up, we moseyed over to the playground area for our second evolution.

The next evolution consisted of a circuit of 3 exercises and a lap around the grassy perimeter of the playground. Completion would be 7 rounds. The circuit is below.

5 x Pullups
10 x Lunges (double count)
15 x Squats

With the little time we had left YHC wanted to introduce an exercise that was learned at Base Camp, the Donkey Farmer. This little number is a partner exercise that starts in a standard wheelbarrow position. 1 rep consists of the PAX in plank position completing a Peter Parker followed by the standing partner completing a squat. PAX took turns completing 5 reps each before moseying back to COT.

Great push today by all the PAX. This was one tough hour.

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2

Four Corners and Faith at The Deep

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  • QIC: NASA
  • When: 6/10/2017
  • Pax: Peg, Brickhouse, Nemo, and NASA
  • Posted In: The Deep, The Fort

Wow what a BEAUTIFUL day. Seeing God’s creative beauty on display is a great way to start your day. So is working your mind, body, and spirit with your PAX. I showed up 5-10 mins early as I try to do and there was not a soul in sight. Did I miss a memo or something? About 5 mins before launch folks rolled in. It ended up being 4 of us committed to making ourselves better and stronger. Some may say only four PAX. My opinion numbers do not really matter until it is only 1. Things go alot better with company. And we all know misery loves company, so I had to dish out some misery 🙂

No FNGs, so I gave the cliff notes version of a disclaimer (do not die) and off we went.

Slow run around the parking lot and across the street to the middle school parking lot next to the track/field. The COP:

  • 20 SSH
  • 20 WM
  • 20 IW
  • 20 MNC
  • 20 PJs
  • Downward dog and honeymooner

Some good conversations, then off to the track. No speed work today from me (yay!).

The Thang – 4 Corners

It is a standard 400M oval track. Pointed out 4 areas where an exercise will be done in ascending reps….5, 10, 15, 20…as we run around the track. Do one exercise at 5 reps at one point, then run to the next point and do the same exercise at 10, and so on, until you return to the start and then repeat with another exercise. No rest between rounds. In all, you run a mile and do 50 reps of 4 exercises. The four exercises were:

  • Merkins
  • Squats
  • CDDs
  • Calf Raises

The PAX did GREAT. We all kept together through the whole thing. ALOT of great conversations, getting to know each other better as we push each other along. That’s what I love about F3 – the 2nd F during the first F. After we finished we considered doing another lap with a different exercise, but decided against. Instead we did bear crawls all the way across the width of the field, and returned with a crab walk. Then I went into a conversation about faith to give us a little needed rest (see moleskin). Then off to the playground equipment.

Ab Lab

Utilizing the swings for some exercise, we performed a descending rep count of 4 exercises in a row. Do all four in succession at 20 reps, then all four at 15, then 10, then 5. Little to no rest between rounds. The four ab exercises were:

  • LBCs with feet on swing to keep those legs up
  • I’ll call these the ‘Royales’ for I believe he came up with these – essentially in Derkin position with feet on swings, then pull your knees up to your chest then fully extend back. Full extension and knees to chest were key to feel the burn
  • Flutters
  • Hello Dollys

After that we were all pretty beat. BUT we had about 15 minutes to go….this was nearly a HIIT workout so things went quick. I decided it was People’s choice time

  • Brickhouse – 30 merkins OYO
  • Peg – 10 burpees OYO
  • Nemo – 30 squats in cadence
  • NASA – 25 dips on playground equipment OYO
  • NASA – people’s chair and BTTW for 40 sec counts each

Then we finished with a slow Indian run to the COT. GREAT work by the PAX!!

Announcements:
* Read the newsletter and get involved
* Gutters and Gringos today
* CAH Guidance workout at 4pm today
* Hog and Coyote next weekend 6/17 – I mentioned to the PAX that if you have never done one of these CSAUPs, they need to put it on their to-dos. Yes, they will hurt, but the 2nd F is priceless and the support you will get will get you through it
* CAH river float next weekend 6/17
* Please post at CAH Guidance – every volunteer hour captured on their volunteer form gives them $$ for VOCA will donate $25 for every volunteer hour logged. CAH is trying to raise funds for a new van.
Prayers and Praises:
* Prayers to all PAX going through various struggles – whether personally or with family/friends/loved ones
* Prayers for Peg as he will be unable to post for the next 2 weeks – vacation and his M will be out for a week so he has Dad duties with his 2.0’s
* Praises for all PAX trying to get themselves better in any way

Moleskin – Faith

There is a theme to all of the workouts above – everything is in 4’s. Being a former engineer, I know that four points make a strong geometric shape that can be built upon.

This month’s theme is about Faith. That is a mighty strong word, one that transcends into and touches several aspects of one’s life. In a nutshell, faith is the unwavering belief that something will happen or is true without any hard ‘proof’ or substantiation. Knowing the sun will rise the next day, knowing that you will wake and breathe another day, that the earth will rotate and orbit around the sun. Knowing that Sky Q will always be there for you in your time of need, to give you strength, courage, discipline, wisdom, and unconditional love when you need it most. There is also Faith in Jesus and his teachings, his Word, his unconditional Love that the Son of God has showed us the way of mercy, grace, sacrifice, and forgiveness of our sins. Plus, there is also Faith in yourself  – that you will have the strength, courage, discipline, wisdom to do the right thing when the time calls. Finally, there is also faith in others. I believe that everyone has the ability to be good, do good, to do the ‘right’ thing when the time calls. It is just that some choose to not to. Whether it be an outcome of circumstance, environment, or bad judgement, those bad choices are not really what people want to do but rather what was unfortunately done. No child is born bad, but as a byproduct of their environment are groomed to make bad decisions or have to do so in order to survive. This is where sometimes we as a society have to be the light in their darkness – to have mercy, show grace, and bestow forgiveness and ultimately have faith that they will be able to get out of their situation and improve themselves, to become a better person and make better choices.

These are what I call the Four Corners of Faith – in God, Jesus, Ourselves, Others. They are all supportive of each other. They are the foundation of a strong, forgiving, accepting, prosperous society.

We practice this in a micro level in F3 to a degree. We have the third F. Plus, through the 2nd F we support, encourage, push each other to improve each other in some way and invigorate the leader we all have within, regardless of who/what we are and where we came from. It’s unconditional. When one blossoms because of this, the natural reaction is to pay that forward to others. As I mentioned – we all want  to do the right thing for ourselves and others, but it is a choice we all have to actively make.

The night before, Royale was looking for someone to step up and Q. What the heck. I was going to post to The Deep after a trail run, but the run fell through. One of the core principles of F3 is everything is peer led. And as everyone should know by now

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

We are all leaders, whether you’re in F3 or not. Some just do not know it – the faith needed to realize this needs to be planted, nurtured, grown. The beauty of these F3 1st and 2nd F’s is that they are 100% supportive, with your PAX pushing, pulling, encouraging you on to push yourself further than before in many aspects of one’s life, for when you push your body, you push your mind as well – and strengthen your faith. The third F is what makes it explode – when those Four Corners of Faith are fully realized in those moments of clarity is when it all comes together with a bang! But F3 will not work without peer leadership.

When the call went out for a Q at The Deep, Royale had faith that someone, anyone, would step up and into that role of Q. He had faith in his PAX. Nobody wants to let anyone down – themselves or others. I did not want to let my PAX down, for Royale had faith that someone would step up, so I jumped in blind and head first for I had faith that others would be there to push each other to make themselves better and stronger. When it all comes together like that, we not only strengthen our body, but also out mind, soul, and our faith.

Four PAX did just that today.

God Bless and thank you for the opportunity to lead.
– NASA

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0

Push the VQ

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  • QIC: Kenyan, Flea
  • When: 05/13/17
  • Pax: Royale, Witch Hunt, DaVinci, Wildthing, Kamakazi, Nemo, Kenyan(QIC)(respect), Flea(VQ)
  • Posted In: The Deep

A beautiful day, she was, on the morn of the VQ.  Thanks to Royale for the EH for my first opportunity.  After a short mosey, and not wanting to disappoint, I picked some fun ones to prove I could count:

COP
20 SSH
10 Merkins
20 Imperial Walkers
11 Low Slow Squats (a little overzealous on the count that time)
20 Hillbilly Walkers
10 Windmills
20 MNC

The first time I posted was at The Deep, and Snooki was on his VQ.  Shout out to him for the following:

Some DORA
100 Merkins
200 Squats
300 LBCS
One partner exercises while the other runs suicides at 10, 30, and 50 yards.
When complete with the LBCs, Partner Carry to the 50, switch and Partner Carry back.

The hand-off to Kenyan found us doing the following:
BTW
Derkins
People’s Chair

After we ran to the front of Oakridge Middle School, we were met with Kenyan’s Deck of Death.  Honestly, I lost count of how many rounds we did because my soul left my body momentarily and contemplated leaving for good.  T-claps to Wild Thing for peptalk to getting back in the game. The exercises included jump squats, burpees (I think we got stuck on these for a while), CDDs, and American Hammers.

Back to COT for Name-O-Rama, Announcements, and Prayer

I appreciated the opportunity to lead.  Kenyan (respect), that dude is a beast.

Flea

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