Been There, Done That

The frost on the tundra kept some pax away from the 30 degree morning. The fartsack may have been warmer but it is missing the QSource. A few dedicated pax came out for a four corner beat down on the basketball court. It went like this:

Warm-O-Rama
We Moseyed to the lower parking lot to warm up with…SSH 15 IC – Sun Gods 15 IC – Stinky feet 15 IC – Frank and Baked Beans 15 IC – Merkins 15 IC, Then we took a mosey to the basketball court for …

THE THANG — Four Corners
Round 1 Lunge Walk to each corner for 40/30/20/10 Merkins
Round 2 Bear Crawl/Lateral to each corner for 40/30/20/10 Prison Break Squats
Q-Source
Round 3 Backwards Run to each corner for 40/30/20/10 American Hammers
Round 4 Karaoke to each corner for 20/15/10/5 Burpees
Sprint to the pavilion for wall sit each PAX counts to 20, Clock Merkins 10/position, Rockette Dips 10 per leg, sprint to swing set with feet in swing (shin area) push up then knees to chest 10 oyo

The Abinator
Planks. Hold a plank as long as you can while we change positions. Each pax counts to 5 for each exercise.
plank, arm out and around, knee to elbow, leg across, rotating each side hand to the sky, opposite arm/leg out, right side, left side, reverse

Q-Source — The following was read and discussed in the middle of the workout. This is “re purposed” from the F3 Nation website.
The Q is the modern day warrior who serves his family and community as a High Impact Man. He has burned the boat of his old life of self-service in favor of Living Third. He is That Somebody.
The Q-Source is the collective Wisdom upon which the PAX draw to help each other become better husbands, fathers, friends, mentors and workers.
The Q-Source has Four Touchstones: 1. Taking the DRP (the Daily Red Pill) 2. Living Life as a HIM (a High Impact Man) 3. Providing Community Leadership 4. Building a Legacy
The following was written by Dredd, one of the F3 founders.
Solomon wrote that it is better to heed the rebuke of a wise person than to listen to the song of fools. (Ecclesiastes 7:5)
An F3 Core Principle is to end each Workout with a Circle of Trust. Like most things F3, the COT was not part of the original design. It evolved to fill a need. From the Ball Of Man, we often ask for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.
But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?
To be a Q, a Leader who takes responsibility for the outcome, a man needs help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the Q-Source, can only be discovered through the mutual iron sharpening that occurs when men lock shields. Wisdom is the product of Collision Learning.
We try, we fail, we try again and we share what we have learned so that we can try again. And we do it together.

Count-O-Rama – 3

Name-O-Rama – Cooter, Uptown Girl, Flame (Qic)

Announcements – Next workout Tuesday 5:30-6:15 Macungie Park Qic Neon

Circle-of-Trust  — Prayers for UG’s factory manager’s health, UG’s business, Flame’s father in laws healing after double knee surgery, and for all the men of F3.

One thought on “Been There, Done That

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