10/30/2020 - The Citadel - VQ – Physical beat down & mental exercise about being Intentional; TD’s top 10

AO: The Citadel

When: 10/30/2020

PAX:

Number of Pax: 23

Pax Names: Ball Boy, Blow Dry, Boxcutter, Clipper, CVS, Gaylord, Handy Manny, Happy Meal, HH Gregg, Nala, Niners, One Bar, Rusty, Skinner, Sonny Bono, Sun Devil, Sweeney Todd, The Wedding Planner, Tonka, Vitamix, Window Washer,

DR Names:

Number of FNGS: 0

FNG Names: One bar, Ball boy, Blow dry, Boxcutter, Clipper, CVS, Gaylor, Handy Manny, Happy Meal, HH Greg, Nala, Niners, Rusty, Skinner, Sonny Bono, Sun Devil, Sweeny Todd, Sweet Gherkins, The Wedding Planner, Thumb Drive, Tonka, Vitamix, Window Washer

QIC: Thumb Drive


Introduction

While I was driving back into the parking lot, after practicing my counting one last time, I saw the EC crew heading away.  As much as I wanted to join, felt it was best to stay back, get my thoughts together as I also wanted to welcome the PAX coming in.

The first person I got to see was the PAX who joined F3 the same day as I did (Skinner – more on him later). Couldn’t have asked for a better start, especially since I was still a bit nervous.

As more and more PAX came in, the words of encouragement and excitement calmed me down and we were ready to roll (or should I saw crawl?). Well before, that we had to warm up. I managed to remember the intro gig.

Good morning!

  1. I am not a professional
  2. You are here at your own free will
  3. I am not aware of any injuries you may have
  4. We are here at different fitness levels, modify if needed, but push yourself to get stronger
    **don’t leave any man behind but don’t leave him where you found him

FNG – (no FNGs)

F³ Principles – FOOLE (this is how I managed to remember them)

  • Are Free of charge
  • Are Open to all men are
  • 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
    **social distancing was reminded

Warm-O-Rama

  1. Abe Vigoda 15 (in cadence)
  2. Tappy Taps 10 (in cadence)
  3. Imperial Walkers 10 (in cadence)
  4. Motivators from 7

We grabbed our coupons and headed to the entrance of the parking lot. Left the coupons there and went away in two Indian run lines, going in opposite directions around the parking lot once.

The Thang

THANG 1

  • line up in 5 or 6(lines) teams behind each other (facing west)
  • each PAX at a time, bear crawls to the second light pole (two parking lot lines)
  • sprints back to the halfway point and does 10x 180 degree jump squats
  • while remainder of the PAX perform first workout on the stated sheet until pax returns and then switches to the next workout when 2nd PAX starts bear crawling
  • —this would be done for 5 workouts  (chest press, coupons squats, coupon swings, coupon curls, coupon overhead press)
  • The end of the bear crawls there was Question 1 to ponder upon
    As the second round started, pax was requested to limit the mumble chatter so there was room to reflect on the question asked.

1. What have you recently been intentional about achieving something?

 

THANG 2

  • start at any corner of the parking lot
  • perform workouts at each station and sprint to the next, rise and repeat until Mary (we ended up getting to only 3 corners)
  • -10 burpees
  • -20 bonnie blairs (2 legs count as 1 rep)
  • -30 big boys
  • -Batwings:
  • –40 fwd arm circles / 40 backward arm circles
  • –40 seal/overhead clap (1 seal AND 1 overhead counts as 1 rep)

 

Questions 2 thru 5 were prompted at each station for PAX to reflect upon

2. What are your priorities?

3. What are you passionate about?

4. What motivates you day in and out?

5. What keeps you from accomplishing your priorities and passions?

 

Mary

  • Fredy Mercuries (15 in cadence)
  • Heal touches (15 in cadence)
  • Neck rolls (5 on each side) – In honor of our site Q Tonka who was motivated me to Q

 

Circle of Trust

Announcements, Name-a-rama

As we did our Thangs today, I hope you were able to ponder on those questions that kept your minds busy. About your recent intentional, priorities, passion and if anything is holding u back from take the next step.

Being intentional means having the ability to see specific results in the future that, if you achieve them, will make things bigger and better for yourself, your physical, spiritual and personal life! Years ago F3 became a thing because of the great intentions of many like minds. We all know the impact it has had on each one of us. I thank God for such intentions. Believe me when I say that my small intentions of starting a new routine, new diet and making time to praying has helped me recently to be intentional in other areas as well. Maybe each of you relate to ways you have been intentional recently. One thing common with all of us here is our intent to be a regular with f3.

This morning, I gave you 5 questions to think about your priorities, passions and intentional living. Now, I want to challenge you with 5 areas in your life you can be more intentional about:
6. Intentional with your money
Your heart follows your money, so be sure your money is going toward good intentions and glorifying god.

7. Intentional with your household
Place God at the center of your home. Actively talk about God in your home and with your children.

8 .Intentional with your relationships and friends
Are your relationships healthy or toxic? Are you working on getting to know your family friends better every day, or are your relationships superficial? Are you being helpful in any way?

9. Intentional with your time
Intentionally choosing to live according to God’s will each day will produce a character of wisdom and discernment.

10. And above all, Intentional with your walk with God
Your personal relationship with God is truly your most important priority in this life. It is the foundation on which you build everything else. That’s not to say that there won’t be struggles, or that life won’t cause us pain, but when difficult circumstances arise, we will not be shaken. The foundation of our lives will be firmly grounded in Christ.

For the pagans run after all these things, and your heavenly Father knows that you need them. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.-Matthew 6:31-34

Can you recall some things you have been intentional about? does it align with your priorities and passion? Do any of those align with what i shared just now? I hope you have all teast one take away from this and will attempt to act on it!

We prayed for:

  • Miagi’s mother and mother in law
  • Wet Wipes’s daughter
  • CVS and his M as they continue to mourn the loss of their baby
  • Blues clues for his daughter’s custody situation

Naked Man Moleskin

Top 10 thoughts as I concluded my only first ever F3 Q (in no particular order)

  1. I was humbled by the support and encouragement even though I knew there were many areas I could have been called out and correct. Pax were patient and were happy with the beatdown.
  2. Skinner, even though he was nursing a bad hamstring and stiff back he came to support me. He couldn’t pull thru past the warm-o-rama, but his intention to be present and support was just a great gesture. Btw he is beast and taking over the ridge AO, go check his Q’s sometime.
  3. I learnt that a part of the bat wings workout is called Grady cords. Thanks to sweet Gerkins
  4. When I asked for no mumble chatter after a round of thang 1 workout, Gaylord and few other pax not name Gaylord thought it was mentioned to keep Gaylords’ chatter to the limit.
  5. I felt bad calling out someone for doing lunges instead of bonnie blairs. Didn’t realize it was a planned modify. You can get me back on your VQ Vitamix!
  6. While doing name-a-rama couldn’t help but remind myself that if it wasn’t for Gaylord and Niners, I wouldn’t know anything about F3. Thanks guys!
  7. As I read thru my COT to everyone and hoping each of them had at least one take away, I had to reminder myself that I need to apply those in my life and areas of my strongholds as well. It was a humbling reminder. Lead as example.
  8. I mentioned this a few times in conversation this morning. I was more nervous today because me not delivering meant a poor experience for 22 other pax. That accountability itself pushed me to do the best I could. Of course, I have many areas I can improve. Time to go look at that Q sheet!
  9. A handful of pax still made in on time even though they had partied late at Alladin’s house. Word was that all of F3 would have been invited if it wasn’t for Covid. Dang it.
  10. Of the 22, I was meeting 1 pax for the first time. He came all the way from the IL area. Much appreciated Happymeal!

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