All 5 Core Principles were covered this morning at the JOC

    • When: 11/29/17
    • QIC: Popeye
    • The PAX: Burgundy, 155, Apache, Gage, Stang, Popeye

F3 Core Principles

F3 workouts …

  • Are free of charge – CHECK – As far as I know, no one paid to be up at 5 AM to post at the JOC.
  • Are open to all men – CHECK – 6 High Impact Men rolled out of the #fartsack to post up. Ladies go check out FiA.
  • Are held outdoors, rain or shine, heat or cold – CHECK – It was outdoors at the most underrated, nomad, off the grid, AO in York CountyWe could not have asked for better weather from Sky Q!  So underrated there’s no checkbox in the Catagories section to let folks know about this fantastic AO. #JustSaying
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary – CHECK –YHC came out of Qtirement to participate in the best part about the JOC’s post to play Q rotation. I totally have ZERO certification, though I have been training with F3 for close to 3 years now.
  • End with a Circle of Trust – CHECK – The best part. Skipping the announcements to get right to the meat & potatoes of the shield lock prayers and praises. 

OK, folks, I’m going to peel back the curtain for a second and let everyone know what has been on my heart lately.  You may have an idea what I’m going to talk about, or you may not, but this is my opinion and my opinion only. My opinion and a buck 25 can get ya a warm cup of coffee. If you get your feelings hurt really easy you can stop reading now.

You’ve been thusly warned.

For months I have turned down Q’s at various locations in the Rock Region. The reason is very simple. I would not Q again until I saw more VQ’s or 2nd timer Q’s getting a shot. I personally have observed new and newish PAX who haven’t Q’ed nor have been approached to Q ever, and those newer PAX have been coming out for several months putting in the work. Those newer PAX who may not be a Type A personality – extrovert – just waiting for a site Q to take the time to approach them to Q.

There’s a line in the F3 purpose statement that reads: “for the invigoration of male community leadership”.  For these past months, I didn’t – not Q because I’m the best at it, I’m mediocre at best when it comes to the fitness part of F3.  I will be the first to tell you if asked, there’s no right or wrong way to Q.  Everyone has their own style – Their own favorite exercises – Some like to get miles in – Some may like to boot camp or sling kettlebells around for an hour. Everyone (YHC included) has good workouts and bad workouts.  You may go to a workout and think “that was the worst workout ever” or “that was the best workout ever”.  It doesn’t matter because that’s the beauty of F3.  Listen to me right now – I… don’t… give… a rip-roaring dookie ball about how you conduct a workout. You can Side Straddle Hop for an hour for all I care. Will I complain? Yes. Will I come back to one of your Q’s? Probably not.  However, what I really care about is when there is the same PAX Qing 3 or 4 or 5 times a week or multiple times a month. That’s not what I in my personal opinion believe what F3 is about.  If you want that kind of leadership, go pay for a personal trainer at a local gym and say hello to the fern in the corner for me.  I say all of this because I am passionate about F3. Because F3 has changed my life more than you could possibly ever fathom.

The word of the month for December is Gift. When I was a sad clown I tried to give the gift of fitness to myself, but it was like re-gifting to myself the same pair of socks over and over and over. Then as time passed the socks got worn out and smelly and I didn’t want to have anything to do with the same old socks.  Three years ago in February, Burgundy showed me this gift of F3. He, along with Cheeto EH’ed the heck out of me.  I not only got the gifts of fitness, fellowship and faith; I also received the gift friendship, loyalty, motivation, MORE faith and most of all leadership.

I was pushed to be a leader by Padre the first time when he asked me to Q a workout.  Padre didn’t just blanketly ask me on Facebook or in an email with “I’m filling up the Q list for the month, who wants it?”  Padre honored me by face to face asking me to VQ.  Padre invested time in me during and after workouts. Padre waited for the right time to push me out of the Q nest. He took the time to notice I had been coming to various workouts for a while. Then asking me in the gloom, not by phone, text, FB or email; asking me during the workout if I wanted to take the next step of leadership and VQ.  He gave me the gift of the honor to Q.  When I started F3 and read Freed to Lead, I vividly remember a line in the book saying “It’s an honor to Q.”  Padre and F3 did just that. Giving me the gift of learning new leadership skills that are now rolling over to my family and career.  The gift of leadership to live more 3rd in my life.

Thus when I see that there are PAX posting at various workouts who are still on the hamster wheel, getting the same old pair of socks every morning, I get distraught. All the while other kids get the newest best toy, hoarding it for their own gain, not the PAX gain, hoarding the gift of leadership, the gift of the honor to Q.  I got upset to the point of stepping away from Qing.  With the hope that if I move aside from Qing a door will open for those newer PAX to take the first step and gain all of the gifts that F3 can provide.

With this said I leave you with the following to read and chew on:

Proverbs 11:14 (NASB) – Where there is no guidance the people fall, But in abundance of counselors there is victory.

“The more men who Q the stronger the workout is. The less who Q the more likely is it that the workout does not prosper. Take whatever steps necessary to spread the Q Out.” 

“Some guy out there needs this. Some guy is out there is wondering what the heck his life is all about.”  

(Quotes from a guy who I won’t name but it starts with a D and ends in Redd.)

“Q’s don’t roll out a factory, they are developed by other Q’s Deliberately.” -QSource

“Disruption – A leader influences movement to advantage. A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen.” -QSource 

Take it or leave it.

Here’s the workout we did


  • SSH (IC) 10
  • Broga
  • IW (IC) 10
  • More Broga
  • WM (IC) 10
  • Even more Broga

Starting at the bottom of the parking lot:

  • 1st level 10 merkins
  • run uphill t0 –
  • 2nd Level 10 CDD
  • run uphill t0
  • 3rd Level 10 Ranger Merkins
  • run uphill to
  • 4th Level 10 Blast Off Merkins

Run around back to the bottom

  • 1st level 20 Squats
  • run up hill t0 –
  • 2nd Level 20 Monkey Humpers
  • run uphill t0
  • 3rd Level 20 Sumo Squats
  • run up hill to
  • 4th Level 20 Calf Raises

Run around back to the bottom (Rinse & Repeat all)

From there run to the picnic tables behind the main building

Merkin Moutain:

  • Ground 10 Merkins hand walk up to seat 10 irkins hand walk up to table 10 irkins hand walk down 10 hand walk down 10.
  • Flapjack on table 10 dips hand walk down to seat 10 dips rotate to 10 Dirkins.

Mosey over to the BMX track stands. run up and down the steps to the end. Run back to start up and down the steps.

Mosey back to the BMX office building – People’s Chair w/ Head Shoulders Knees and Toes. 20 (IC)

Mosey back to the bottom of the parking lot to finish off cooling down with the above warm-up.

That’s it, nothing special. No attempts to beat anyone down. No attempts to make someone throw up.  Just a workout, #mumblechattering it up with 5 of my brothers.

Next week on Q at JOC the one the only bearded wonder – STANG!  Post up.

Aye! Popeye OUT!

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