Back Blasts

With little sleep and lots of doubt, I wondered if today might be a #soloQ! As I rolled into the ANVIL parking lot, I see a headlamp approaching in the distance, and a parked truck with fogged up windows like a country song was happening in the high school parking lot! Seeing these two PAX, reminded me of the dedication of men who attend @F3Nation nationwide in spite of 1,000 excuses! @GoodCents napped in his truck, because he knew going to bed at 2:30am would have making taking the #DRP impossible!

Date of Beatdown:

 Good Cents, Postal, Grasspatch, and YHC.

 One minute warning
Modify as necessary

As the new starts, we want to clearly state our mission:
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 COT
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.

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

Causal LBAC - 20F, 20R, 20OHP with #Mumberchatter
Grasspatch arrives!!
Windmills - 20 IC
Shoulder Taps 20 IC
Mountain Climbers - 20 IC fast tempo
Indian Run to rear parking lot for round 2:
Emperor Walkers - 20 IC
5 Burpees OYO
TTT - 20 slow stretch

The Thang That Surely Happened:
 Indian Run to Football parking lot grab a coupon and mosey over to the HILL.
DORA STYLE - duck walk down the hill and Sprint back up to top.
200- Curls
150 - OH Press
100- one arm rows

Mosey back to the shovel flag.
Pair off @ DORA AMRAP:
Station A - Lunges L, Lunge R, Squats, Jump Squats
Station B- Run up steps 20 Dips, run over to 2nd rail 20 LBC’s down stairs to your partner.

Circle of Trust:
 Stretch it out WHILE making Announcements and Prayer requests.
GoodCents family.
Postal's family
Lee Lewis passed away and remember Missy.
Our IR list.

 New changes coming with the websites and social media presence.
Lots of physical training opportunities are online for 2020.


 The level of commitment to F3 is obvious in the men who consistently post at 5:15AM. There is no doubting our schedules are full, but in 2020 we need to be intentional about sharpening our SPIRITUAL SWORDS as well our physical. No one can do either without time and dedication. 2020 can be a year where we get stronger in both areas of our life. As we set goals, make your priorities about your heavenly treasures FIRST and then fill in the fluff stuff that 'moth and rust destroy...' yet we too easily make 'em our gods.
Its always an honor to lead and laugh with you men!
Let's bring 2020 in focus! (sorry, I couldn't help myself...)

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A couple of weeks before Christmas, Numerous parties going on, Copious amounts of food being eaten by all PAX.

Date of Beatdown:

 The Riviera - Gump, Mudslide, Hong Kong Phooey, Tag Team, Bob the Builder, Wishbone, Hoedown, Stuffed Crust - Respect, Grasspatch - QIC

The Nuthouse - Sitework, Bob the Builder, Super Dave, Grasspatch - QIC

The Crucible - Stuffed Crust - Respect, Hong Kong Phooey, Super Dave, Pop Tart, Sitework, Rainbird - Respect, Bartman - F3 Carpex, Grasspatch - QIC

The Anvil - Runoff, GoodCents, Postal, Gump, Grasspatch - QIC

 Run before, during and after each COT, Numerous exercises!

The Thang That Surely Happened:
 Too many things to list. Each man however, GOTBETTER!

Circle of Trust:
 Numerous prayer request. Above all, please remember this time of year isn't about a fat man in a red suit, it's about a Savior who was born sinless and died for us!

 Saturday, December 21, Ugly Sweater convergence at the Nuthouse. Coffeeteria onsite to follow!

 This week ended up being something completely different than what I ever thought. First, I didn’t remember signing up to Q more than twice in one week. When I realized there was an opportunity the LEAD 4 workouts at 4 different AOs, I thought, now this would be really neat! I wanted to at least prove personally that it could be done. Although three of the workouts were similar, there was a different combination of men at each one that made it unique and special. Men that had decided to better themselves for that particular day and come out to a workout that I was going to lead! I was truly honored! Leading one of these workouts isn’t hard at all. There just has to be a decision that you’re going to do it. A combination of exercises and reps could truly go on forever. Men, do not be afraid to lead. We have been freed to do this! That is what F3 does, for each of us.

Opportunities arise every day in life. Some we take advantage of, others we avoid. Some make us better men, some will hurt us as men. We have to discern for our own best interest and the interest of those we lead. Particularly our family! A wife or a child, who is depending on us to be the best man we can be today. And then tomorrow, get up and do it again.

I wanted to write this BB so each man would get credit for being at these workouts and to point out that Goldberg must in fact be a Q dodger. How could I lead 4 workouts in one week and him miss every single one? Oh well, I digress. Overall it was a great week!


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