Category: Lewes

ABS-PLOSION

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DATE: 4-3-2019

AO: PRIMIS, LEWES DE.

QIC: LEATHERMAN

THE WARM UP:

Up Straddle Hops 10 I/C each leg

Finkle Swings 10 each leg

Imperial Squat Walkers 10 I/C

Up Straddle Hops 10 I/C each leg

–The Thang-

We had a String of Pearls style workout this beautiful Gloom!!!! So we moseyed around Lewes and stopped for the exercises.

Mosey

25 E2Ks each leg

Mosey

20 War Hammers

Mosey

10 Marionettes

Mosey

10 Outlaws L and R

Mosey

Protractors all different angles because well because the Q struggles with some stuff but the PAX is always so graceful anyway back to it.

Mosey

20 – BBSU-UPS

Mosey back to the A/O

3rd F

We did 3rd F back at the A/O and I took a quote from Stan Lee

THAT PERSON WHO HELPS OTHERS SIMPLY BECAUSE IT SHOULD OR MUST BE DONE, AND BECAUSE IT IS THE RIGHT THING TO DO, IS INDEED WITHOUT A DOUBT, A REAL SUPERHERO. – Stan Lee

This quote speaks for it self and for all of us HIM that are F3. The men in F3 are true Superheros in our Homes, Community and Workplace.

Ended with Number- O-Rama, Name-O-Rama and COT.

Your QIC, Leatherman

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Burning Legs

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3/27/2019

Q: Leatherman

PAX: Chappie, Chairman, Ruxpin, Semi, Wildwing

Warm Up:

ALL IN CADENCE-

15 SSH – 15 Cherry Pickers – 15 Moroccan Night Clubs – 15 Mountain Climbers – 15 SSH

The Thang :

Juggernauts ( Carrying a Ruck Sack and Farmer carrying Cinder Blocks) while partner does said exercises AMRAP. Switch for partners turn.

You against You !!!

1st- Lunge across boat house parking lot and back while partner does LBC’s. SWITCH

2nd-Lunge across lot while partner does Merkins. SWITCH

3rd- 2 laps while partner does squats. SWITCH

4th- 3 laps while partner does Flutter Kicks. SWITCH

5th- 4 laps while partner does Carolina Dry Docks. SWITCH

Break for 3RD F.

Q Pulled from the Q-Source Article Shorties. Touched on how it relates to my life and the of the other HIM.
https://f3nation.com/2019/03/17/shorties-q1-6/

The Thang 2 .

Finished with a round of MARY or so the PAX thought.

We did Pinocchio PAX laid head to head in a circle doing flutter kicks and passing around CINDY for remainder of time (4min)

Ended with count-o-rama and COT

Yours Truly,

Leatherman

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All around beat down – 100x

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QIC- Summit 

6 men, including 1 FNG beat the fartsack for a cool morning in Lewes. Great push by all.

Welcome FNG- Billboard!

Warm up -IC 

SSH 20 

Moroccan NC- 20

Mountain climbers – 10 

Cherry pickers – 20 

Imperial Walkers – 10 

TheThang- 

PAX will do 100 reps of each exercises. On SSH, Split Jacks and shoulder taps Once 100 is reached by one man, other men finish off to the next closest increment of 10.      

Mosey to public lot 

 1.LBC-100

2. SSH-100

Mosey to pavilion by Cupcakes bike shop 

3. Flutter kicks – 100 

4. Merkins 25 wide,25 reg,25derk,25irk

5. Split jacks-100

Mosey to Wheelhouse lot 

6. Squats-100

Break for 3rd F-

Mosey to public lot 

7. Hello dolly-100

8. Shoulder Taps -100

Mosey back to courts 

9. American Hammer -100

10. Burpees…… We each did 10…. Or was it 11?

Name-A-Rama 

COT –     

3rdF-

Took a few minutes to revisit the call to action of F3 and touch in the QSource and reference the f3 foundation 

https://f3nation.com/f3-foundation/
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7 of Diamonds

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Q: Chairman

PAX: Chappie, Leatherman, Summit, Wild Wing

Warmup: All in Cadence 35 SSH 18 Shell Pickers 18 Moroccan Night Clubs 18 Windmill 18 Mountain Climbers 18 Shoulder Taps; Super Toy Soldier Set 50 LBCs 35 E2Ks 20 Big Boys. Wosey to Pilottown Rd.

The Thang: Mosey to New Road (approx. 0.5 miles). 38 Merkins. Mosey to LL Park (approx 1 mile total run). 7 of Diamonds: Sprint base to base each round. 7 Burpees (28 total) 14 Flutter Kicks double count (56 total) 21 Merkins (82 total) 28 prison squats (112 total) 21 Merkins (82 total).

Wosey back to Primis with F3 message about faith. Q spoke about the last year how his family has had to keep faith in God with loss of grandmother and parents health issues. Have keep faith in God and his plan.

Number-O-Rama & Name -O-Rama. Circle of Trust. Prayers for Bob from Grace Church who had mass removed from bladder. Prayers for Q’s parents.

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Brisk Beat Down

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Date: 03/6/19

AO: Primis, Lewes DE

QIC: Leatherman

Only a few brave HIM showed for this chilly beat down.

Warm up

SSH – 15

Calf Raises -15

Imperial Walkers – 15

Arm Circles – 10 Forward- 10 backwards

SSH – 20

The Thang

Mosey away from the courts to get out of the wind and landed in the Citizens Bank Parking lot for some upperbody

20 Merkins I/C 20 Thigh Taps I/C 20 Carolina Dry Docks 20 Should Taps I/C 20 Staggered Merkins 10 L and 10 R

We picked up and went for a mosey to the Post Office for some lower body.

20 Squats I/C 20 Forward Lunges 10 each leg 20 Cannon Ball Squats 20 Sumo squats Mosey over to a knee wall for 10 step ups each leg

Mosey to M and T Bank for some Mid Section

20 LBC’s 20 Leg Raises 20 Flutter kicks I/C 20 American Hammers 20 Big Boys

We took a break there so we could get the F3 Message in I will post at the end.

Finished off with a quick partner Workout and due to time we had to cut short and mosey back to the A\O.

P1 did 5 burpees while P2 held the wall ( wall sits) we did 3 rounds each before time was up.

Once we were back to the A/O Chairman recommended we do 5 more burpees since we had 30 seconds left so Q bit and we did 5 more burpees.


Count-O-Rama, Name-O-Rama, and the Circle of Trust. 

QUOTE :You Will never always be Motivated, o you must learn to be disciplined. -Unknown

The Message was taken from a website sourcesofinsight.com

Discipline vs. Motivation

“Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”  — Stephen Covey

What’s the difference between motivation and discipline?

I like to think of discipline as “what to do” and motivation as “why to do.”

Discipline has a Latin root, but the gist is it’s about teaching.  So I think of self-discipline as teaching yourself self-control and shaping your behavior, so that you’re not a slave to your motivations.

Use Discipline to Bring Out Your Best

Primal motivations served us at one point, but society’s changed what survival means.  For more precision, you can think of discipline as shaping your thinking, feeling, and doing to adopt a new behavior.

Discipline serves you most when motivation says do otherwise.  At the end of the day though, I think a key is to find ways to link things to feeling good.

You do more of what makes you feel good and less of what makes you feel bad.

Motivation is “Why to Do”

Motivation is the why behind the goal.  It’s your little engine that says you can, when the rest of you says you can’t.

It’s also the same force that can help you move mountains, on a good day.

Motivation is a life-long skill that you can improve through self-awareness and proven strategies.  The better you know your own drivers and levers, the more effective you’ll be at getting the results you want in your life.

Discipline is “What to Do”

Then there’s self-discipline.  Self-discipline is the ability to correct your behavior (Self-discipline is simply correcting or regulating your behavior for the sake of improvement.

Will is based on thinking and reason to create action – motivation is more from emotion.)

It helps you get back on your course when you fall off your path.

It helps you do the right thing in the moment for your long-term benefit, when you may want to do something else.

According to Stephen Covey, “Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”

Self-discipline is a muscle that gets stronger the more you flex it.

Motivation and Discipline Work Hand in Hand

Motivation and self-discipline work hand in hand.  Motivation can be your initial inspiration.  When you lose your initial inspiration, self-discipline can help keep you going.   To commit to self-discipline, it’s your initial motivation that says it’s worth it.

I think you find your motivations when you ask questions such as “What do you want to do?” and “What do you want to avoid?” and  “Why do you want to do that?”

I think you encourage discipline when you yourself “What’s the best thing for you to do?”

How to Make Discipline Actionable

Where there’s a will, there’s a way. It’s easy to do what you’re motivated for.  It’s not easy to do what you’re not motivated for.  How do you transition to the right behaviors?

There are a few things you can do:

  1. What’s the right thing for you.  Get clarity on what the right things for you to do are.  You can’t discipline or correct course if you don’t know what to change to.
  2. Treat motivations as input.  What does your mind want, what do your emotions want? What does your body want?
  3. Decide up front.  This is the key.  Decide on your behaviors before hand.  Once you’re in the thick of things, it’s easier to react than respond.  You can respond more effectively if you committed to a decision.
  4. Ask yourself questions.  Get in the habit of asking yourself “what do you want to do?” and “what’s the right thing do to?”  What you want to do is your motivation, what’s right for you will take discipline.
  5. Make motivation work for you.  Discipline lights up your way, but motivation is your fuel.  Progressively shape your thinking, feeling, and doing until it’s a habit.  You can start a question or thought at a time.  Remember that your thoughts change your feelings.
  6. Link it to good feelings.  Remember to link things to good feelings for the long run.  This can be as simple as changing how you think about something or internalizing how you value something.  Acknowledge and reward your good decisions and actions.

Don’t be a slave to your motivations.

Free  yourself up through discipline.

Use discipline and motivation together to realize your potential and bring out your best.

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Cover Q

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QIC: Chappie

Date: 2/27/19

YHC had the honor of taking a cover Q since Leatherman’s work schedule was taking him upstate and preventing him from bringing the beatdown. He put it out there early…apologies from all the PAX for taking so long to respond. But, you know we got you covered. Summit had to be elbowed out of the way to get in the front of the line (thanks Summit!), but YHC was honored to step in and cover for Leatherman! YHC had been planning some ideas for the Primis AO for awhile, which prompted the step up. The hospital parking garage was centered in his sights for a serious ab beatdown (its been a long time since we had one), but a modified Weinke was in order to allow Ruxpin (on IR) to participate. The plan: lay off the heels (so, no mosey) and limit the foot action (abs are par for the course, then).

Warm-O-Rama:

  • SSH – 20 IC
  • Calf Raises – 30 in, 30 out OYO
  • Cherry Picker (bc cherries fall on the ground) – 20 IC
  • Merkin – 18 IC
  • LBC’s – 50 IC (lot’s of ’em)
  • Imperial Walkers – 18 IC
  • Mosey park path toward public restrooms, up the steps and back around to AO tennis courts.

The Thang:

1 round of “Ferkins” (so named by Chairman) – instead of ring of fire, exercise was executed on a fire line — lined up, feet on top of tennis net, 10 reps each PAX.

Routine: YHC lifted the Ab Deck from home, and it all went down like this:

  • Draw a card (each card marked with specific Ab exercises), do the ab exercise. Several of the ab sets (lower numbered cards) were followed by “20 seconds of insanity” – extending the time, doing LBC’s as fast and as furious as possible for 20 secs.
  • Transition around the tennis courts between each deal – Karaoke, Nur, Fiddler Crab (halfway), Dragon Crawl (halfway). Never made it to the Paver Squats, Lindsey Vonn’s, and Apollo Ono’s.
  • RUCK Modifier designed for Ruxpin (instead of transitioning around the tennis courts): Overhead Hold/OH Press/1-arm Squats/Crab Plank/Ruck Swing/Alternating Ruck Merkin). Look what you missed Ruxpin!!

Took the 3rd F Breather here:

We talk about leadership, especially in men’s circles and in circles where we speak of “iron sharpening iron” (Prov. 27:17), we often borrow ideas, thoughts, & principles that express values which are prevalent in the military, where leadership is developed around potentially life/death situations.

After having served nearly 12 yrs in the ARNG I’ve seen some of the best leaders–men I’d follow anywhere. But I’ve also seen some of the absolute worst (those familiar with Band of Brothers, think of LT Sobel). Personally, I’ve been both—a good leader and a failed leader. I can say that even those failed experiences sharpened my ability to lead. It’s crucial that we continually learn from those experiences, from those who failed to lead well, and most importantly from those who did lead us well. We should not only borrow from their examples and teaching, but strive to live out the good examples.

Some of greatest military leaders come from the special operations realm. They have the most grueling assessments, evaluations, and training just to be picked to join their ranks. Then the real training begins. There’s alot of leadership training, and it’s the mental toughness that seems to count the most. When my nephew was going through Ranger School I told him a few times to “never give up what he wanted most (becoming a Ranger) for what he wanted in the moment (rest, relief, relaxation, food, etc.). We ALL do that too easily, too often! In fact, it’s the easy road!

Here’s four of the most important and valuable lessons one operator shared from his training and experiences in special ops that I think all leaders should adopt/develop:

1) ADAPTABILITY: Readiness for change. That’s why we’re “disrupters” as F3 HIM. We’ve declared in varied ways that we’ll not settle for the status quo. We’re following the lead of others who’ve brought about change, we’re following after an amazing servant-leader Savior who disrupted the religious status quo and brought about change in our understanding of how to have a relationship with Sky-Q (Soul Q, I say). And we’re each striving to be leaders who do the same. In order to do that, we must first train ourselves to be adaptable. Status quo kills! Jesus spoke of this when He said you can’t put new wine into old wineskins (Mt. 9:14-17)

2) EMOTIONAL STABILITY: This involves being able to make good decisions under pressure. Proverbs is chocked full of wisdom to help us develop the capacity to stay objective and deliver the same level of performance regardless of what we’re feeling. Important to us? Yes! But crucial to gaining, earning, keeping, and honoring the respect of those we lead! Proverbs 16:32 says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.”

3) PERSPECTIVE: Leaders have to be able to carry on when the world seems to have turned against them. We have to keep our troubles in PROPER perspective so that we do not lose sight of what needs to be accomplished. In a world full of lone rangers, keep in mind that “in an abundance of counselors there is victory” (Prov. 11:14b). And “Without consultation, plans are frustrated” (Prov. 15:22). We’ve got to train our perspective, and often other eyes/wisdom/counsel is crucial to helping us see properly.

4) TENACITY: This goes well with the acronym we’ve heard a lot lately – DFQ! What defines tenacity is never giving up! ILLUST.: In the 1912 Olympics, Jim Thorpe, an American Indian from OK represented the U.S. in track & field. On the morning of his competitions, his shoes were stolen. Jim ended up finding two shoes in the garbage. Those are the shoes he wore — one was too big, so he had to wear an extra pair of socks (different shoes and different socks!). Wearing those shoes Jim won 2 Gold Medals that day. A perfect reminder of tenacity and that you don’t have to resign to the excuses that have held you back.

So, these are 4 valuable tools every leader should develop consistently they lend to being HIM:

  • ADAPTABILITY.
  • EMOTIONAL STABILITY.
  • PERSPECTIVE.
  • TENACITY.

Let’s be the HIM we’re called to and develop these valuable & powerful tools in our own lives.

YHC hade more for the workout but how in the world did it get to be 05:59? While YHC’s Weinke was blowing away and being promptly rescued by Wildwing, the 18 Burpees Joker card was pulled from the deck for a finale: 18 Burpees OYO. Time ran out so we circled up.

COT & BOM:

  • Announcements: It’s still FebNG, bring your FNG’s. Burpees are due next Tuesday 3/5. Don’t Fartsack because you’ll still owe them anyway!
  • Prayers: Denny & Branda Hughes (Chairman’s parents); Bob Cate member of Chappie’s church at Beebe); Leo (Chattahoochee’s brother)

As always, honored to lead. Appreciate the 6 PAX who overcame the Fartsack and won that first battle to post at “O-Gawd-Thirty” in the Gloom. Its a tough battle for many, but no one’s ever regretted posting. Aye?

Chappie, out!

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Canal Bridge Sally

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QIC: Chairman

PAX: Chappie, Chattahoochee, Leatherman, Summit, Wildwing

Warmup: 25 SSH IC, 18 Clam Pickers IC, 18 Moroccan Night Cubs IC, 18 Windmill IC, 18 Mountain Climbers IC

The Thang: Mosey to parking lot by Savannah along Canal.  Toy Soldier Set 50 LBCs 35 E2K 20 Big Boys. Wosey to Canal Drawbridge. Crawl Bear up bridge, Bear Crawl down bridge. Ltnt Dan across bridge.  Mosey to Zwanandale.  Bring Sally Up Arms Challenge. Mosey to end 2nd Street.  Bring Sally Up Squat Challenge.  Mosey back to Primis.

F3 Message: Q1 Get Right: https://f3nation.com/2019/02/02/get-right-q1/

Joys: Building on the F3 message, Wildwing shared experience of flipping a sailboat 40 years ago but successfully making it ashore with wife and mother-in-law. Only casuaty was pair of suglasses.

Chairman mom had successful surgery and does not have to have 4th surgery in 2 weeks.

Prayers for Leatherman’s health.

Number and Name O Rama and Circle of Trust.

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Basketball, Stairs & Burpees

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QIC – Summit 

Strong morning with handful of men who chose to beat the fart sack and pushed through 45 minutes of ‘fun’.

Warm up–

Mosey Lap around courts 

SSH- 15

Cherry Picker -15

Wind mill -15

Forward Lunges -10

Reverse lunges -10

SSH-10

Mosey lap around courts


Basketball Drill –

Each PAX picks a corner while One pax will be shooting foul shots and getting their own rebounds while others are at a corner doing a specific exercise. 

1- American Hammers 

2-Squats 

3- High Plank 

4- Mountain climbers 

Once 3 foul shots are made , everyone switches to next station.  If you take too long to make shots- you can bear crawl the length of the basketball court…..

We got in 2 full rotations. 


3rd F- ‘No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.’ Hebrews 12:11 
Disciplines of Fitness.  Faith.  Fellowship. 

Fitness– self explanatory. Stay steady. We all have seen, felt and experienced the results of discipline in this area by being consistent with F3. And for those who haven’t… you can Start now.

Faith– it isn’t always easy to believe in the unseen Or even what’s been promised.   But when focused enough it can be seen. Choose daily to see the good through the even roughest times. 

Fellowship– this can be ever challenging with schedules, commitments , priorities , families, work, etc.   but staying disciplined to healthy fellowship with men who empower and sharpen each other will in turn keep you sharper and allow you to add value to all those around you.  By committing to stay disciplined in this area- you may open yourself to vulnerability. But it your peaks and valleys of life this proper fellowship will be what helps navigate us through.  

Mosey across park to stairs. 


‘Stair Drill’

Pair up.  

One man stays down and does burpees while partner runs up steps. Does 10 merkins and 20 LBCs then run down stairs and switch. Continue until your team has done 60 burpees. 


Mosey back to basketball court. 

For a quick basketball game that involved more foul shots, lay ups and burpees.  


Toy soldier set. 

That’s a wrap..

Circle of Trust 

Go Win The Day! -Summit

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Washboard

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Warm up

20 Seal jacks
15 Cherry picker
20 Seal wave
15 Windmill
20 Ssh

THE THANG

Mosey to pavilion

X 2
20 American hammers – single count
20 shoulder taps – single count

Mosey to parking lot near bridge

Start at bridge end of parking lot, exercise to curb at far end, complete exercise and exercise back to start

Side shuffle
6 barfys
Nur
6 barfys
Karaoke
6 burpees

Mosey back to AO

3rd F
Thanked the HIM for showing up consistently. Talked about how I joined F3 and why.

9 flutter kicks
6″ hold with 10 count around Pax
A round of Mary – 4 count Freddies, big boys, e2ks, hello dollies w/ 2 burpees, and monkey drills

6 HIM showed – semi, Chappie, Chairman, Wildwing, Ruxpin, leatherman

Number Rama

Name Rama

COT

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Use the QSource

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Today I decided to sprinkle in some references from f3Nation site and QSource, as we get into the routine of showing up and running through these workouts- we need to keep in mind how and why we are here. And the importance of the mission and credo of F3.

Starting with this lovely piece of writing…..

Disclaimer- F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

Warmup – 

2 Easy laps around courts 

15 each IC of – SSH

CHERRY PICKERS 

IMPERIAL WALKER 

WINDMILL

 SSH

SHOULDER TAPS 


F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


-Mosey to park pavilion. 

Toy soldier set 30-20-10

Hold plank til 6 is in 

One PAX moves to center of pavilion and does 25 merkins 

While all other PAX do prisoner squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats.  Go until everyone has done 25 merkins. 


F3- We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

The F3 Credo is: Leave no man behind, but leave no man where you find him.–

Mosey around park and to tennis courts. 

PAX line up for round of 11’s- 

One end-  burpees starting with 10 

Side shuffle to designated spot.For 1 big boy.  Shuffle back. continue until done 10 big boy and 1 burpee. 


F3– Our workouts …

  • •Are free of charge
  • •Are open to all men
  • •Are held outdoors, rain or shine, heat or cold
  • •Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • •End with a Circle of Trust

Mosey back to pavilion. 


Circle up and Repeat the 25 merkins/ prisoner squat rotation

50 LBC oyo

Mosey back to basketball courts.

An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.

Within the COT, we often find ourselves asking the Creator 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?

Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks 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 QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.’

It is apparent to me every workout that each of us have the ability to lead. Ability to pull strength from each other and make each of us better HIM. It’s isnt just the Q who leads… it is the man who responds to what is inside him and lifts another man to where he is capable.


Wrap up with the -COT 

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