Category: Backblast (Page 745 of 904)

42 PAX posted for our F3 Gastonia Convergence at the one and only “Midoriyama.”  There was a lot of talk about hosting a Q School with all the growth within F3 Gastonia and just for a refresher for everyone.  YHC showed up early to get in some EC and was not surprised to see other HIMs there already pushing the ROCK.  I can’t say enough how proud I am to see the way the PAX push themselves day in and day out.  With that being said 7am hit and it was time to get this show rolling.  Below is YHC’s wienke(Feel free to use) LOL

It went like this:

F3 Gastonia Convergence/QSchool

Welcome everyone to Midoriyama

Mission of F3: to plant, grow, and serve small workout groups for the invigoration

of male community leadership.

3 F’s: Fitness (Magnet) Fellowship (Glue) Faith (Dynamite)

FNG’s: Friendly New Guy newest sad clown to join the PAX and should be welcomed

and given extra attention

Disclaimer:

• I’m not a professional
• Participate at your own risk
• You are responsible for your own well-being
• Voluntarily here
• Know your limits and do the best you can
• Modify as needed
• By being here, you accept the risk associated the workout today
• Does anyone have any objections?

Warm-up

Counting:

• Next Exercise ___ (Pause)
• Starting Position, move (Pause)
• Exercise
• Change voice when finishing
• Recover when complete

Mosey to soccer field

(HIPPA Q’ed PAIN LAB FROM HERE)

The 6: Leave NO man behind/we start together and finish together

DORA 1-2-3: Merkins, LBC’s, Squats

Mosey to Hill

5 Core Principles:

• Free of Charge
• Open to ALL men
• Held outdoors (rain or shine, heat or cold)
• Peer lead in rotating fashion, with no certification needed
• End with COT

Triple Nickle: CDD’s, NUR up, WWI’s, RUN down

Mosey to parking lot on RS before playground

Backblast: Q is responsible for doing the BB, BB’s are helpful, Aim for 48 hrs.

11’s: Tiger get-ups & Mike Tyson’s

Moseying back to the flag we practiced some counting at each light pole

COT

Namearoma: All FNG’s receive a name after 1^st workout

Order: Birth name, Age, F3 name

Time

First of all I would like to thank each of the PAX that posted today.  It means so much to not only me but your brother beside you that you posted.  This was the first time that I have Q’ed a crowd this sized and I LOVED IT!!!  I’m ready for the next one.  I always enjoy getting to see faces that I normally don’t get to see and workout in the gloom with.  I hope everyone enjoyed what Midoriyama had to offer and hope that we see you out for a summertime afternoon workout.  Once again, thanks for the opportunity to lead a great group and look forward to seeing each one of you in the near future.

Announcements:

F3 Gastonia Whetstone – Special thanks to Stinger for posting and launching this during our convergence.   Sign up  http://f3gastonia.com/2018/06/08/pre-blast-f3-gastonia-whetstone-launch/

2.0 friendly workout at Folsom – Saturday June 16th

2nd F event – Kayaking from Floyd & Blackie’s Camerton June 16th @10am PAX ONLY (Reach out to Sargento for information)

3rd F event – First Presbyterian on Garrison June 22nd @ 7pm (Short Sale and Pockets will be speaking)

Prayer Request:

A lot of prayers were lifted

Once again, always a pleasure and until next time Pizza Man is OOOOOUUUUUUTTTTTTTTT!!!

Many thanks to the fellow PAX that showed up and beat the crap out of Friday’s morning, to make the day scream mercy, and to build themselves up and not waste a beautiful beatdown. You made my day!

It was a delight to hammer out a steady 43 seconds of muscle burning reps and repetitive stair runs .

Here we go.

Warm UP:
43 SSH, 4 Squats, 3 Burpies, 4 Squats, 3 Burpies

PLEDGE

The THANG:

Mosey to my trunk and grab 1 brick each, or partner up and grab a pair of bricks per group, or…….just grab one brick each.

To the wall.
Wall sits everyone:  1 Pax with bricks does speed bags, the other marches.  43 SECONDS.  SWITCH

Wall sits everyone:  1 Pax with bricks does shoulder press, the other marches and shoulder press.  43 SECONDS.  SWITCH

Let’s mosey to the parking deck, bottom level.

Run up the stairs to Level 4 (3B), across the deck back down the other stairs: 3 Times – after the 3rd, stay at the top.

43 Seconds: Booya Merkins (Partner hand slap Merkins) , 43 Seconds Squats – 2 Times

43 Seconds: 1 Partner squat shoulder press with bricks, while other partner does imperial squats.  SWITCH  Repeat 2 times.

43 Seconds:  Bear crawl, 43 seconds of backwards bear crawl.

43 Seconds: 1 partner holding bricks, American Hammer, other does flutterkicks.  Switch 2 Times.

43 Seconds: Booya Merkins then 43 Seconds American Hammers w/ Brick – Repeat!

43 Seconds: SSH – Side Straddle Hops

Run down the stairs, back up to level 4 – 3 Times.

Mosey to metal Christmas Tree.

Dips: 23, squats 23 Dips 20, Squats 20.

Mosey to Pavillion

Deep Sea Divers:  4 slappers, 3 steps (up then back down)

American Hammers x 4, Crunchy Frog x 3

43 Seconds: Flutterkicks

12 Freddie Mercuries

6:15!

BOOM

Annoucements

COT

Tomorrow (Saturday 6/9) F3 Gastonia launches its Whetstone program. F3 Whetstone gives HIMs a chance to learn from each other beyond the beatdown, fellowship and faith events. It’s essentially a mentorship, giving one guy (a Blade) has the opportunity to learn from a (somewhat 😉 wiser guy (a Stone).

I can think of times when a good mentor would have saved me a lot of grief, and good times that would have been even better with a bit of added wisdom. I’m sure other guys (especially those who hear “respect” now on a regular basis) can do the same. As Dredd points out in the Q Source, older guys have a desire to pass on what they know. Younger guys have the need and desire to know. F3 creates the kind of relationships where that can happen. Let’s tap into that in Gastonia!

I’ve pasted below a Whetstone introduction sent to me by Stinger, Whetstone Q for F3 Nation, who will speak to us tomorrow morning (along with a few brief nuggets from our own Nantan Tool Time). Check it out!

See you tomorrow 0700 at Midoriyama!

Monk

F3 Gastonia Whetstone Q

Here is a link to the interest form: F3 Gastonia Whetstone Form
“Whetstone Introduction”
In F3, we stipulate that every man has been born with an innate, hard-wired quest for purpose and meaning in his life. In response, most men live their lives striving for significance (through family, career/success, power, reputation). This striving is admirable, albeit flailing and misdirected at times, and when there are small gains towards relevance, many men find themselves unconsciously distracted and contented as they enjoy the satisfaction of their success. They became fat and grow soft, admiring their own contributions. On the flipside, without success a man will inevitably grow weary, discouraged, and numb, their spirits quenched and their desire for meaning gradually dimmed. For each man, the journey toward fulfillment is often long and arduous, individualized with a mixed bag of failures and setbacks, successes and gains. But, for all men, there are commonalities along the journey, and the targeted destination is essentially the same. In the end, we want our lives to have mattered, to have been for some thing or some purpose greater than ourselves. And we want to know that we lived it in such a way that it did matter.
But deep within most men is a nagging thought – perhaps even a fear – that the trajectory of their life will fall short, that they are off target, that complacency and fatigue will stall the advance, that their own blind spots will be their undoing. Consequently, wiser men throughout history have sought direction and counsel from other men a little further down the path. This is traditional mentoring where the trusted and more experienced man provides guidance to the less experienced man in pursuit of meaning and purpose.
History offers many great examples of mentor/mentee relationships. Some of these relationships have been more formalized (e.g., apprenticeships, knighthood, coaching), while others are formed organically over months and years. Admittedly, many of today’s more institutionalized mentoring programs fall short due to insufficient direction, standards, and commitment. As a result, today’s cultural premise of mentoring often lacks substance and thus appeal, while the need is arguably as great as ever.
The Whetstone is F3’s response to this very significant, but often unmet, demand for traditional mentor/mentee relationships. “As iron sharpens iron, so one man sharpens another.” Just as a whetstone is used to sharpen the blade of a knife, F3’s Whetstone program enables a Stone (mentor) to more effectively sharpen his Blade (mentee) as they walk through life together. Intuitively, sharpening demands that the whetstone be harder (i.e., made of tougher stuff) than the blade, and the process can be painful to the object to be sharpened. It is not coffee talk. Whetstoning requires friction to be effective, the Stone grinding away accumulated rust and dross from the Blade’s life, leaving him focused with a renewed sense of direction and purpose.
This is not a ‘fix it’ program in that, after considerable time together, the Stone will have resolved those flaws and issues the Stone has identified in the Blade. Both Stone and Blade are flawed and imperfect men. However, given the blessing of more – or a deeper well of – life experiences (not necessarily age based), the Stone has an obligation and the privilege to engage with another man, a Blade, to help him identify and achieve his God-given purpose for being.
An effective Stone must be vulnerable and transparent, an effective listener, committed to the Blade’s journey, an encourager but also willing to speak the Hard Truth when necessary. It involves accountability, shared wisdom and counsel, and a deep sense of earned mutual trust. Through the Whetstone, the Blade is not gaining a new buddy, although a deep friendship may develop over time. The Blade should enter the Whetstone relationship with respect for and patience and trust in the process, honestly assessing his current position and life circumstances with an appreciation for his strengths and his current challenges and vulnerabilities. Assuming a posture of humility and ready to receive from the Stone, the Blade leans into the friction in order to be pruned, strengthened, and sharpened, gradually being transformed into a High Impact Man ready to serve his family and community, and ultimately as a Stone for another man down the line. This is F3’s Whetstone program.

June 6th was my 1yr. Anniversary of F3! I decided a couple months back that I wanted to Q at Midoriyama on or near my anniversary and chose 6/7. Here is how it went.

Quick word about my F3 anniversary and how thankful I am for everyone and everything it has brought into my life. Also, mentioned that I may break the rule of “dont Q it if you cant do it” because of a recent hamstring strain.

Warmup:

SSH x 10ic

Pledge

Mosey to large soccer field.

The Thang:

We grouped up in the shade to get out of that infamous Midoriyama heat. I talked about my first post was a Q by Freight where he brought a ball named WILSON. The entire workout was exercises beginning with each letter in Wilson. I came up with my own WILSON exercises to pay tribute to my first post.

W – Werkins x 10ic

I – Imperial Walkers x 15ic

L – LBFC’s x 15ic

S- San Antonio Shuffle (Lunge, Lunge, Burpee, Plank Jack) across the field, LBC’s waiting on the 6 then jog back. REAL CROWD PLEASER!

O- Outlaws x 10ic ea. direction

N – Newton’s Cradle x 20ic

After this is was definitely time for some running drills!

Cant remember them all but I know these were included:

Butt Kicks, High Knees, Bounds, Form Run, Carioca, NUR, Bear Crawls

Of course we had to end the day with a Wojo Relay, and since I couldn’t sprint I changed it up a bit.

Split into 2 teams of 7, all start on same side of field, Run the field long ways then a San Antonio Shuffle at other end, Synchronized Burpee with next guy as the “tag”.

Everyone pushed hard on this.  It was pretty tough. With about 6-7- minutes left we decided to do it again because Slaw loved it so much. No San Antonio Shuffle this time though.

Mosey back to flag. LBC’s for the 6.

COT

Mentioned again how thankful i am for F3 and all you guys.

Annoucements

Nameorama

Prayer requests

YHC lead us out in Prayer