PAX: 13 PAX (Dizzy, Thriller, Knobby, Squatter, Brim, Johnny 5, Mr. Rogers, Banjo, Belding, Flasher, Ginger, Pinto, Thunderbird).
Conditions: 36 degrees and breezy
SSH x 25 IC
Imperial Walker x 25 IC
Through the tunnel x 25 IC
Overhead claps x 25 IC
Forward claps x 10 IC
Little arm circles x 10 forward x 10 backward IC
Squats low and slow x 25 IC
10 burpees OYO
Mosey across the street to Ebenezer Baptist just beyond gate.
Lunge from gait to parked enclosed trailer stopping every other parking line performing 5 squats. Plank for the 6.
Bear crawl back performing 5 merkins every other parking line. Plank for the 6.
Suicide touching every parking line from gate to the trailer.
Side squat/lunge to each line, reverse direction between lines back across parking lot from gate to trailer, (~3 squats between each line).
Forward run to line, backward run to the start each line across parking lot from gate.
Rinse and repeat side squat lunge and, forward run/backward run.
Crab walk backwards stopping at each line to perform 5 LBCs from gate to the trailer.
Plank for the 6.
Burpee additions on each parking line, performing 1, 2, 3, 4, 5 etc. up to 10 for total of 55 burpees.
Plankorama with 2 x 10 reps of shoulder taps IC thrown in.
Mosey back to parking lot for some abbreviated Mary.
Dying cockroach x 20
American Hammers x 20
Flutter kicks x 20 BOM:
QIC shared the need to be more intentional in the New Year and to execute your thoughts. Let us be on the lookout for ways to serve, take action and be men of impact.
Prayer concerns shared and there were many. Dizzy reminded us of the prayer needs that are all around us. Prayer by QIC.
Thank you brothers for allowing me to lead you this morning.
Here we stop to ask what the next exercise is going to be. “One burpee, OYO,” is the only slightly confident Defect reply…Chickenhawk was doing a bit of foreshadowing or maybe they were doing some type of twin telepathy, because then Defect had a sad look on his face and said, “10?”.
Pick up a cinder block and mosey to the track
Bears and Blocks
Get in bear crawl position with your cinder block on the
grass between your knees or feet. Reach
between your legs and pull the block across the grass past your head. Now, bear crawl forward until the block is
between your feet again. Rinse and repeat
until reaching target point (other side of track).
Block Zombie Walk
Lunge back to start point, gently cradling the cinder block
in your arms…kind of like holding a $1000 Golden Retriever puppy.
I2 (Individual Initiative)
Mean Mean Stride
Bataan Death March
Indian run around the track.
The six performs 5 burpees, then runs to the front, tapping the new six
on the way. The new six performs 5
burpees. Rinse and Repeat. 2 reps completed during one trip around the
cadence…Exercise!” (or “25 on-your-own,” etc) Be clear.
means “on your feet.” If you are on the ground and want them to stay
there, tell them that. Just be clear…you are in command.
Demonstration of counting common exercises performed in cadence:
1)SSH, 2)Squats, 3)Flutterkicks, 4)Merkins
Each PAX demonstrates.
Brothers, I’m glad that I was able to be back home in Marion
with you this AM. I’m not sure why I
keep bringing the cold. Fortunately, the
cold never bothered me anyway. This is
always a tough time of year to post…especially in the cold. However, a wise F3 brother once taught me, “There’s
no such thing as bad weather, only bad gear.” Hmm…what was Core Principle #3
again? Each one of you is the reason why
I’m in F3, whether you were at the workout or not. So, keep EH’ing other men to join you. It is time to make an Impact on your community…to
lead. A good start is to step up and Q a
workout. Time to do some Bricklaying!
Proverbs 27:17: As iron sharpens iron, so one person sharpens another.
Mark 10:42-45: Jesus called them together and said, “You know that those who are regarded as rulers of the Gentiles lord it over them, and their high officials exercise authority over them. Not so with you. Instead, whoever wants to become great among you must be your servant,and whoever wants to be first must be slave of all. For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many.”
“Like” the F3 Marion Facebook Page. You can read F3 Marion BackBlasts on the F3
Florence webpage until the site is up and running: www.f3florence.org
I gave Defect 2 copies of Freed to Lead so that
PAX can have an opportunity to read it.
It is an easy read and not very long, but really goes deeper into the
development of F3 and how it can promote becoming a HIM (High Impact Man).
Prayers for Chickenhawk and Defect as they are
ordained as Deacons tomorrow!
Additional 1st F at The Fox Den: Tuesday, 1/15/19, 0515-0600
Syndrome is the Problem that F3 solves. The concept comes from the HBO series,
The Sopranos. The primary character,
Tony Soprano, begins meeting with a psychiatrist to address a worsening
fainting problem that has plagued him since childhood. He is initially guarded about his extremely
compartmentalized life, but eventually opens up. His psychiatrist asks him, “Any qualms with
how you make a living?” His response
was, “Yeah, I find myself having to play the sad clown: laughing on the
outside, but crying on the inside.”
Despite his family and career success, he was not happy. He pretends to be happy for self-preservation
and for those that depend on him. In F3,
the SadClown is defined as: A man with
Decelerating Fitness, Fellowship, and/or Faith.
SadClown Syndrome is the state of chronic SadClown-ism.
Bowling Ball Grip
Bowling Ball Grip is how the identifiable symptoms of SadClown Syndrome can be
grouped. There are 3 holes in a man’s
life that can leave him inert. A bowling
ball is meant for impact, but only if those holes are filled and hurled into
motion. Instead of recognizing that the
unfilled holes are the source, the SadClown sees his circumstances as the
cause, rather than the effect of his malaise.
This leads men to attempt a huge range of wrong, but equally ineffective
solutions, at addressing the Problem. 1st
Hole)POGO40: A man’s physical
fitness, or rather, his inconsistent physical fitness, the 40 or so pounds a
SadClown keeps losing, only to gain back again, over and over. 2nd Hole) The Sifter: Loneliness as opposed to aloneness (physical
isolation). It is about the emotional
isolation suffered by a man without deep emotional bonds of fellowship with
other men. Imagine a flour sifter. You dump the flour in the top. The fine particles pass through the screen to
the bottom. The big, coarse particles
would not pass, no matter what you did.
In a SadClown life, there are 3 kinds of male friends, all small
particle. The Legacy Buddy, Man Dates,
Work Buddy. Nothing is wrong with these
guys, however, none of these relationships are built to last or to withstand
the inevitable shaking a man’s life will take from time to time. All of these relationships easily pass
through The Sifter. 3)The Reacher: Lack of purpose. Jack Reacher is the anti-hero, not tied down
to anything. It’s a SadClown’s fantasy,
and it is worthless. We’re not born to
ramble and fly away like a bird. We are
born to protect and love…to stay and fight. We want our lives to have
purpose. However, to do this, man has to
have faith in something he cannot see.
Together with the inconsistent fitness of Pogo40 and the loneliness of
The Sifter, it keeps a man inert and gathering dust, just like a bowling bowl
in the back of a closet.
I2 (Individual Initiative)
is the critical element of our Q system.
For a newly planted Workout to succeed, its Plant-Q (and the subsequent
Qs he developed) has to take whatever individual initiative needed to grow his
group into the Problematic Workout range.
I2 builders: Teach a prospective
leader how to do what he needs to do to lead.
Give him a mission, so he can know where he is meant to go even when you
aren’t around to tell him. Reward and
praise the kind of initiative you want, regardless of outcome.
Mean Mean Stride
the Q’s use of Persuasion to influence other men to his Vision. The reinvigorating effect F3 has on a man
works best when it transforms him into a “modern-day warrior” as Rush described
in the 1981 song “Tom Sawyer”. What
would a modern day warrior look like as he goes about the business of finding
hard things? F3 thinks he would look the
way any man would look while walking through his community with Mean Mean
Stride, yelling at the top of his lungs and refusing to wear a safety helmet
while he does it. A modern Tom Sawyer,
able to persuade other men to pay him for the privilege of whitewashing his
fence. Screw the easy way. Speed up, don’t slow down. Follow me as I take the hard path. Take the easy way, you probably should, but
the rest of you, come with me! Aye!
THE DYNAMITE OF 3RD F
The Third 500
concept put forth by OBT based on head-to-head crew 2000 meter race. It should be divided into four 500 meter
segments. First 500 you are sprinting
off the line (Birth to College Graduation).
Second 500 you are finding your swing (College to 40). Fourth 500 is balls to the wall, use what’s
left in the tank. Third 500 is where the start is a distant memory and the
finish too far to contemplate. The Third
500 is, roughly, the ages 40-60, where a man will win or lose the race set out
for him based upon whether or not he has continued to accelerate through the
first half of his life.
Task performed by the intersection of a person’s Dolphin (the Task a person was
born to do best) and Daffodil (the people-group a person was born to
Serve). This is where a man’s mission is
found and, if he is willing to live dangerously, where he will have maximum
Reverse Flow Incubator
the beginning of F3’s birth, the Third F effect motivated men to toss out
Opportunities (outreach projects), all of which were good but most of which did
not directly promote the Mission. Under
the Reverse-Flow Incubator, the PAX don’t ask or need F3Nation’s participation
or guidance. All F3Nation needs to do is
protect the F3 brand from anything blatantly anti-Missional…a pretty low
bar. The service-drive of the Third F
have the PAX do the work because it is the work they want to do rather than the
work F3Nation wants them to do.
consistent and deliberate placement of oneself third, behind Creator and
Community (two or more people who voluntarily live in close proximity). This is the only way to serve the Community
and the people who depend on us
Q’ing Your First
1. Here’s some
information to help you prepare for your first time as the QIC:
Watch the video below and practice counting. Practice this a bit. It’s important that we’re all counting the same way to keep everybody together and moving smoothly. All counting is consistent across F3 Nation. I can’t emphasize this point enough.
F3TV How To Count: http://www.youtube.com/watch?v=xRTitxnE-mI Secondly, write it (the workout plan) down. You’ll find that time goes by much faster than you anticipated, so writing it down helps. It’s better to have too much planned than not enough.
Third, make sure not to leave anyone behind. Before the workout, quietly appoint a”sweeper” — an experienced guy who can bring up the rear. If you get a guy sucking wind or hanging back, get everyone to plank up or something until we’re all back together.
Finally, make sure to end on time. Move people to the COT, and do the count-o-rama, name-o-rama, announcements and the BOM.
I encourage you to run your workout by somebody the first couple times you Q. At the minimum, compare your plan to a few old backblasts. Good luck, and thanks for stepping up.
2. The Duties Of The
Prior to the Workout:
Design your workout – be creative, draw from different sources (other
backblasts, books, YouTube, your secretary, etc) WRITE IT DOWN – have it handy
even if you memorize it, you will need it later for the backblast.
Locate a notebook/clipboard/etc and a pen (that works) for the COT
– you don’t want to be scrambling at the end. A smartphone voice recorder also
works, but know how to use it and make sure it’s charged and has sufficient
Practice counting and cadence – THIS IS CRITICAL FOR A SUCCESSFUL
Q. Watch the video.
Arrive early to plant the shovel flag and set up any special
equipment. Make sure you have the shovel flag — hard to plant it if you don’t
During the workout: Review
the Disclaimer — every time. Implement
your workout. Use proper cadence. IF YOU MAKE A MISTAKE — DIVE! You will screw
something up. You will mess up the count, forget something, etc. MOST PAX WILL
NOT REALIZE YOU MADE A MISTAKE. If you do, don’t call attention to it, just
keep right on rolling (“dive”).
Leave no man behind — communicate with your sweeper. Ask him to
let you know when everyone has arrived by saying “The six is here.” Encourage – do not belittle.
At the End of the Workout: Take
charge of the COT – it’s your duty to move things along and respect the clock. Start the count and the introductions
of PAX names)
FNG’s: Let the pax nickname them, but keep the
process moving. Be sure to get their full names. Get contact information.
(optional) – eg: 72 degrees and clear
announcements/calendar/special events, etc
If it’s Saturday,
After the workout: Before
you leave the AO, give it a glance over and make sure it’s as good or better than
when you arrived. Pick up any trash, lost and found items, etc. Be a good
steward of the AO.
Write a backblast including all details for your workout within 24
hours. Publish your backblast, or send
it to the appropriate person for publishing. Report FNG information to the area
Q so they can get in the appropriate database.
The Pax: Big Worm (double down king), Thriller (respect), Squatter, Moped (respect), Flasher, Johnny 5 (QIC) and Swan to close us out.
The Thang: Disclaimer
Side straddle hops x20
Through the tunnel x20
Forward arm claps x20
Imperial walkers x20
Time for the fun!
Everyone loaded their backpack (now a ruck) with 20lbs of sandbag weight, put it on and we begin.
To the tennis wall: With rucks held out in from of you shoulder high, Wall Squats for time. We hold position as long as possible until only two pax are left holding the bag. Then some stretch for the shoulders; Overhead Claps in cadence x10. RINSE and REPEAT.
With the ruck on your back, Bear Crawl across the pavement to the fence. Keep your butt down and back flat, unless you want a sandbag bouncing off your head!
To the picnic tables: With the rucks now worn in front on your chest find a table. Dips in 2 count cadence, slow count x10. Step ups on bench in 4 count cadence x20. RINSE and REPEAT.
To the soft playground pad: Rucks now held above your head for a new exercise called Surrenders (courtesy of Hartsville pax). In a 4 count cadence. With ruck held above head, left knee to the ground, then right knee to the ground, left knee up, right knee up back to standing position. On your six for some Flutter Kicks while holding ruck above your head, in cadence x20. RINSE and REPEAT.
To Hoppa’s yard: Circle up up for some Squat Thrusts. These are to be slow and low, heels touching your butt if you can and of course your ruck is used for the thrust x 20. Then put ruck on your back and cinch it up tight. Bring the circle in close to the flag with everyone facing the center. Merkin Wave time. Get into plank position, first person does 1 Merkin, then the next person to the right does 1 Merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 Merkins, repeat all the way up to 10 and back down. Stay in Plank position the entire time. 55 total Merkins while holding a plank. Lunge to track pavement with your ruck. Partner up, as best we could for some running. Partner A removes pack and starts to run or sprint around track. Partner B now has two weighted rucks and is doing lunges around track until partner completes a lap and catches him. Partner swap of he two rucks and partner B runs a lap to catch his partner. RINSE and REPEAT.
To the shelter: With your ruck, perform Pull Ups x10, x5, x3.
To the tennis courts: Drop your ruck for a short reprieve. 4 Corners long way around the tennis courts with first corner 5 Burpees, second corner 10 Burpees, third corner 15 Burpees, and back to start for 20 Burpees. Put your ruck back on.
To Hoppa’s yard: Pitstop at the truck to pick up two additional 20lb sandbags for Bucket/Bag brigade. Carry the new weight in your hands by your side for a mosey around Hoppa’s yard for one lap. Some of the more ambitious pax did a few curls for the girls along the way.
Prayers and Announcements:
Pray for our government officials and a resolution. Also those government employees effected by the furlough.
The Pax: Ginger, Thriller, Paycheck, Dizzy, Flasher, Bobby B, Moped (Respect), Johnny 5, Squatter, Flanders, Knobby, Dr. Phil, Big Worm, Thunderbird, Banjo, Spirit Fingers(QIC)
Conditions: 55 Degrees and Windy
Arm Circles x 15 IC
Abe Vigoda x 15 IC
Revese Arm Circles x 15 IC
Crab Cakes x 15 IC
3 Laps around Hoppa’s Yard
Mosey to Picnic Tables
Dips x 16, American Hammers x 44, Bobby Hurley’s x 16, Overhead Claps x 44
Mosey back to Hoppa’s Yard
Escalator 1-15 across the yard – Pax did 1 rep, run to center 2 reps, run to other side 3 reps and so on until 15 reps
1st Down – Big Boy Situps
2nd Down – Squats
3rd Down – SSH
Mosey to the end of Hoppa’s Yard for B.L.I.M.P.S AMRAP
Continue for 10 minutes – Pax finish with 5 Burpees as a Team
Today’s workout was in honor of the butt whipping the Clemson Tigers put on Alabama. Popular numbers in today’s workout included the number of wins for the Tigers (15), the number of national championships (3), and the score 44-16. The reason we stopped on 3rd down was to accomplish what the Crimson Tide could not. The Blimps were in honor of the Blimp worthy performance that the Tigers put on Monday night. It was a fun game but as I reminded the Pax, it is only football and the joy is fleeting. Let’s be men of substance and keep our eyes firmly fixed on Christ and how he can bring joy and purpose to us and this world. Amen and Go Tigers!