Q – Hedgehog
PAX – Mary Lou, Sipe, Colonel, Gap, Bagels, Hedgehog
F3 Core principals
The Thang
Pax split into two run groups
Group #1 – Hedgehog, Colonel, Sipe, Gap
Ran 5 miles (7:58 pace)
Colonel may have ran a little further than the rest of his group due to an unforeseen “crappy” situation !
Group #2 – Bagels & Mary Lou
Ran 5.6 miles (unknown pace)
COT – countorama,, know your six (Hedgehog), prayer intentions
Welcome to F3
AO Pride rock
5 core principles
Q- Mickey
PAX- Pixar , hedgehog (respect ) , gadget (respect ) , H2 (hate ) , colonel thanks for the assist , Brita , Nails, Bluto , Gap, bagels , splinter
The thang
Mosey
Side straddle hops 10
Merkins 20
Shoulder presses 30
Mosey 1/4 mile with colonel calling out 3 push-ups repeato
Squats 10
Wide Merkins 20
Shoulder presses 30
Mosey 1/4 mile with colonel up downs
Repeato
Donkey kicks 10
Diamond Merkins 20
Shoulder press 30
Mosey 1/4 mile again
Repeato
Lunges 10
Plank jack up downs 20
Shoulder press 30
Mosey 1/4 mile
Repeato
Bear crawl one way do 1 push-up crawl bear back up to 10 with 5 push ups at both ends
6 mins of Mary all one min a piece
Freddie Mercury
Super man
Rocket man
Plank 60
Pickle pounders
Partner sit ups
COT
Get to know the 6 . It was bagels he was grateful to come out and enjoy f3 with the PAX. He was head locked by Klinger and came on the first workout in May .
Moleskin – we had a great group of 12 disciples show up and show out at pride Rock . It was soaking wet but it didn’t dampen our spirits . Thanks to hedgehog for always pushing us and being such a positive part of this PAX.
Intentions
A lot of thoughts and prayers from hedgehog for kids in Florida after the shooting tragedy, Bluto going thru life changes , Troops from Brita, and sideshows mother recovering . Sorry if I missed anything .
Prayer
Nine men put in work at Stone Wolf this morning.
The Pax:
Poodle, Klinger, Splinter, Sideshow, Gap, Cogsworth, Mr. Belding, Balco and Kitty as the Q.
The Thang:
5 principles
Disclaimer
Warmup with side 20x straddle hops, 40x windmills and 20x soldier kicks in cadence and mosey a lap around the parking lot.
Run interval sprints (2x ~50yds each) around the parking lot – 4 laps in total.
All in cadence:
1” Shoulder press (x40)
Straight out Merkin (x15)
Hip Side Merkin (x10)
Dive Bombers (x20)
Partner Shrugs (x15) – With your partner in plank, you hold his feet up and shrug. Switch.
Caterpillar Merkins (x5) – Terrible idea. Don’t do it.
Run 2 interval laps.
All in cadence:
Side to Side (x20)
Overhead leg lifts (x25)
Reverse Plank with kick (x20ea)
Standing Spiderman (x20ea)
Leg Lift Call out (2x around circle)
Drum Circle (3x around circle)
Plank Twists (x20ea)
Run 1 interval lap.
Count-O-Rama
Name-O-Rama
Know the 6 – Poodle
Intentions
BOM and Prayer led by Kitty
PAX: Tupac, Flo, Jenay, Bambi, Bourbon, Mr Bean, Shakira (Q)
It was a balmy 32 degrees as the men crunched through the snow to show the power of love. We covered the mission of F3 and the 5 core principles. Then the seven brave souls explored pushing each other as a team and individually with the heat only Valentine’s Day could bring. First we did some warm ups which included 14 side straddle hops in cadence, then 25 yard high knees and donkey kicks down and back. We split off into teams of 2 and worked as a team to complete the BLIMPS workout (100 burpees, 100 LBCS, 100 Imperial Walkers, 100 Merkins, 100 Plank Jacks, 100 Squats). While one teammate was working through the exercises, the other teammate would sprint down 50 yards and back then switch until they finished 100 of each exercise combined. We then finished with one final 50 yard sprint down and back together as a single unit.
Then came the individual pushes, we would sprint down 25 yards and walk back then do 5 reps of an exercise of choice, then ran 50 yards and walked back and did 10 reps, then ran 75 yards down and came back and did 15 reps, finishing with 100 yards down and walk back with 20 reps.
We finished with a frisbee battle for the power of love with Team Huey Lewis versus Team Celine Dion with a Bourbon chaser playing all time offense. It was a cacophony of crunching ice, heavy breathing and teamwork as the teams battled back and forth before Team Celine pulled it out in the end with a 4-2 victory.
We ended with a COT and brought Mr Bean in the middle for the 6th. Shakira issued a challenge with two roses to each men to give to their significant others and anyone else they think deserved one with a call to remember the power of our words and challenging ourselves to remember that everyone just wants to love and be loved in this life. It was an honor to lead this day with a great group of men and Happy Valentine’s Day to all.
Q: Ticket
Pax: Mickey, Stamper, Klinger, Splinter, Wake, Sipe, John Henry, The Hoff, Android, Rihanna, Hustle, Mater, Worm, Mayhem, Hedgehog, Trinity, Pixar, Brute, Scrooge, Ticket (No FNGs)
Today was the 9 month anniversary of the launch of F3 in Toledo. To commemorate this momentous occasion, 20 PAX took a stroll down memory lane. As there were no FNGs, YHC briefly reviewed the 5 core principles of F3 and explained that due to the icy conditions, the PAX would proceed on this ruck without the coupons originally planned.
Before stepping off for the ruck, the PAX did a little warm-up consisting of 15 SSH in cadence with rucks on and Michael Phelps and Arm Circles OYO. After getting limbered up, YHC asked the PAX to share stories from the first 9 months of F3 Toledo as we rucked. And with that, the PAX stepped off.
The PAX headed out of the Harroun Park parking lot, turning south on Main St toward Ravine Rd. At Ravine, the PAX hung a left, heading to Flower Memorial Hospital. After an ill-timed start to crossing Harroun Rd, split the PAX. The PAX regrouped and headed into the entrance of the hospital, working their way toward the garage. In the parking lot in front of the building by the garage, the PAX paused for some PT – 10 burpees in cadence, with rucksacks on. After the PT, the PAX continued to the garage, rucked to the top and back down. From there, the PAX returned to the parking lot for another round of PT – 15 rucksack squat thrusters.
The PAX began heading south on the Flower Hospital campus toward Brint Rd. Finding sidewalks that were not yet cleared of snow, the PAX opted to ruck in the street down Brint Rd, heading toward Main St. We hung a right on Main, heading north and back to Harroun Park.
In all, the PAX covered 3.32 miles in 55 minutes, for a 16.5 minute mile pace, including the PT.
Some of the early mumblechatter during the ruck was about preparing for the first F3Toledo beatdown, Colonel trying to up the ante on some of the guys to commit FNGs for the first beatdown, and how Mickey thought there was no way he was in the right place as he pulled into Southview that first Saturday morning. There were way too many people for it to be the right place.
As we continued on, people recalled some their favorite beatdowns, convergences in Perrysburg, Sylvania, and Toledo, the July beatdown and 2nd F at Brute’s parents place, the FROG, and the news story that Nails’s wife did on F3 Toledo in August. With GrowRuck looming in a couple of months, the mumblechatter turned to equipment and people coming in from around Ohio and other states.
The ruck concluded with COR, NOR, Meet the 6th (Sipe), Announcements, and a COT.
Hustle reminded the PAX to continue to consider bringing blankets to upcoming beatdowns to donate to the Cherry Street Mission.
The group offered up prayers for Bluto, Sideshow and his family, Splinter’s co-worker and his wife and newborn child, Worm’s brother, and the troops and first responders that they stay safe in carrying out their duties to protect and serve. YHC asked for the patience, wisdom, and strength to be better men today.
Moleskin:
Here are some tidbits about the 34 men from Toledo that showed up and showed out for the first F3 workout at The Fuse on 5/13/2017:
It was an honor and a privilege to lead the men of F3 Toledo this morning.
AYE!
QIC – Stark
PAX – Dauber, Modell, Jimmy Dean, Mother Rucker
A very icy and treacherous journey this morning. Mad respect to those neighbors and businesses that took time to clean their sidewalks. We were tempted to use Betty as an ice pick and the Shovel flag to remove the snow, but thought it would look a little suspicious on the side of Monroe street with big black sand bags and us chopping away at the sidewalk…so we pressed on. After 1 mile deep and passed the point of no return I learn that Modell is more scared of ice then oncoming public transportation. Luckily for all, and praises to above, nobody found the sidewalk other then with the soles of their feet. And as added fun every mile, while juggling a phone and a coupon, YHC recited the 4 quadrants of leadership from the Q source. G3L – Get RIght, Live Right, Lead Right, Leave Right.
Total 3.3 miles, 0 Slips or Falls, 100% Male Companionship
COR, NOR, COT – Prayers for Colt, Patience, Bluto’s Noggin, New Jobs, Health and growth of our PAX
It was an awesome morning and great seeing these men. Let’s keep spreading the word on this AO and grow it. There is big potential for the Spring to explode here.
-Stark
Fort Meigs Circular:
Date: 02/13/2018
Time: 5:30 – 6:30 AM
Location: The Necropolis – AKA…Fort Meigs
Q: Bambi
PAX: 9 total – Venom, Casper, bourbon, Buttermaker, Woodstock, Tupac, Bambi (Q), Jennay, Flo
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be help outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
The Ruck:
This Ruck started off with a bit of a Twist, The Q had requested extra coupons in the pre-blast invite…lessons learned is to also post it in the AO when you want PAX to bring something. Nonetheless the 4 coupons the Q brought were more than enough given the deep snow and ice cover.
The Q shared a couple of teamwork quotes: 1) “Individual commitment to a group effort – that’s what makes a team work, a company work, a society work, a civilization work.’ – Vince Lombardi, 2) “Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.” – Andrew Carnegie
The PAX circled up around the flag and and passed the coupons clockwise for a couple of minutes. After a while the Q stopped the rotation and recognized Buttermaker for his 100th post. The morning prior at the Gauntlet Buttermaker had indicated one of his favorite workouts were shoulder presses. Since we had packs and coupons shoulder presses were perfect. The Q called out that each person owed 100 shoulder presses on their own with either a pack or a coupon and that each coupon was also owed 100 shoulder presses. The PAX worked as a team to count off the coupons 100 shoulder presses and successfully celebrated Buttermaker.
From there the PAX gathered the flag and coupons and began headed to the Back of the field in front of Ft. Meigs, through the initial woods trail and to the first sledding hill. At this point the Q stopped the PAX to circle up and asked for suggestions for the best way to get the coupons to the top of the hill. Tupac suggested partner carries and there was some doubts expressed. The Q called out for partner carries of the coupons to the top of the hill. Despite the concerns this was actually quite easy. The Q reminded all that even ideas that at the time don’t seem promising could prove to be a success and to never discount any ideas without first considering them. From here we headed back down the hill and tackled several rounds of running up and down the hill with coupons changing hands.
The last time up the ill the Q attempted to orchestrate a team Merkin with the legs of the PAX in front of you on your shoulders. The ice wreaked havoc on this attempt and the Q abandoned this exercise. Instead 20 Merkins with packs were performed in cadence to a 2 count and the Q led the group back down the hill.
From there we continued on through the back trail around Fort. Meigs. Footing was tricky at times and the Ruck was slow going. Coupons continued to rotate every couple of minutes as called out by the Q. Once through the woods and into the clearing on the back side of the fort the Q noticed that Tupac had been injured and demonstrated a three person carry. One PAX took Tupac’s Ruck along with the flag, three PAX carried Tupac approximately 100 yards and all other PAX had coupons. Luckily Tupac recovered quickly and after 100 yards was able to again carry his own pack and take his turn with the coupons.
The Ruck continued back to the parking lot. We had covered approximately 2 miles and were a couple of minutes early so we finished with 25, 4 count flutter kicks and 25 chest presses in cadence.
Ended in a COT with Count-o-Rama and Name-o-Rama.
Jennay was the 6; EH’s by Mary Lou, Was not interested in F3 at first but decided togive it a shot, Loves the always changing workouts and camaraderie, Stays around for 3rd f and living third.
Bambi Led the Prayer and the following prayer requests were shared: Flo’s work team dynamics, Lent and for personal commitments, Safe Marci-gras and responsible decisions, Jennay’s sons tooth and Venom’s dad is leaving the ICU and for continued health improvements.
QIC – Stark
PAX – Venom, Virus. Bambi. Peepers, TuPac, Landslide, Buttermaker (post 99!), Bourbon, Woodstock, Casper
Q source Truths
“Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.
Because F3 is an organization OF leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.
Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.
To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).”
LADDER TIME!
PERFORM EACH EXERCISE 1 REP EACH, THEN 2 REPS EACH, THEN 3 AND SO ON.
OYO, CLIMB AS HIGH AS YOU CAN GO UNTIL SONGS STOP FOR EACH SET.
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“• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.”
1.) “SmackDown” , “Undefeated”, “Welcome to Jungle” TOTAL TIME – 11:33
A.) Plank Get Ups
B.) V ups
C.) Side Plank Burpees
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“• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.”
2.) “Courtesy Call”, “Good Man” , “In Chains” TOTAL TIME – 11:37
A.) Dips
B.) Box jumps or step ups
C.) Twister Burpees
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“• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.”
3.) “Push”, “Born for Greatness”, “Feel Invincible” TOTAL TIME – 11:59
A.) Single leg dead lift
B.) Good Morning
C.) Candlestick Burpees
——————————————————————-
Time ran out and left PAX with homework to finish last ladder on own. Can choose own song(s) Approx 10 mins required.
“• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.”
4.) “Immortal Mega Mix” 9:09
A.) Plank Tucks
B.) Decline Merkins
C.) 8 count body builders Burpees
Ladder levels. Here are the reps for the most common ladder levels reached
Level 7 – 28 REPS per exercise
Level 8 – 36 REPS
Level 9 – 45 REPS
Level 10 – 55 REPS
Level 11 – 66 REPS
Ended with Count-o-rama, Name-o-rama, Burpon was 6. COT continued prayers for the PAX with 2.0’s on the way, quick recovery for Zod, job changes, Tupac important work day, and left a message to go through day with humility. YHC used his favorite quote about be humble, “Being humble does not mean thinking less of yourself, it simply means thinking about yourself less”
Q – Gap
PAX – Sipe, Jimmy Dean, H2, Mayor, Tupac, Casper, Modell, Balco, Poodle
Opening – Brief rundown of F3 purpose, principles and agenda.
Warmup – Side straddle hops, Run a lap.
The Thang –
PAX maintained a rotation of wall sit/wall jump/wall high knee kicks while each member of the group took a lap around the light poles in the back-parking lot.
(20 Each Leg) Lunge
(20) Burpees
(20) Merkins
Run a Lap
(15 Each Leg) Lunge
(15) Burpees
(15) Merkins
Run a Lap
(40) American Hammers
(20) Plank up/downs – Plank Jacks hybrid
(40) LBC’s
Run a Lap
(40) American Hammers
(20) Plank up/downs – Plank Jacks hybrid
(50) LBC’s (Jimmy Dean request for 10 more!)
Run a Lap
COT – Prayers for Sideshow’s mother/family, Balco in his job search, for the troops, care and caution for the upcoming ice storm and driving. A reminder to complete the Cherry Street Mission survey so we can show our support for the community and this organization.
Q – Gap
PAX – Jimmy Dean, Tupac, Sipe, Casper, Balco
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
No coupon or p/t ruck covering 3.27 miles in 51:54 for an average pace of 15’49” per mile.
COT – Prayers of comfort/healing for Sideshow’s mother. Prayers for Balco as he continues on his job search.