Introduction

My first F3 post was (and many of my first posts were solely) at the Falcon. Shout out to Nacho Libre for the EH and getting me out to F3. After a few weeks I began attending more AOs and getting more involved with F3 to the point where I canceled my gym membership because I wasn’t using it anymore. Over last few months YHC as been traveling around the Churham AOs, meeting the PAX, and learning from all the Q’s. With some prodding from Nacho Libre and Red October, YHC decided to finally get on board the Q train. In doing so, I decided to pay tribute to the AO where I got my start and also wanted to give respect to a few PAX that came before me and delivered beatdowns on some of my first posts.

23 PAX assembled for YHC’s VQ and 6 PAX got in some Man Maker EC!

Warm-Up

• 5 Burpees OYO
• 5 Burpees OYO
• 20 SSH IC
• 10 Slow Squats IC
• 10 WMH IC
• Mini Batwing (10 count IC of LBAC, LBAC reverse, seal clap, overhead clap) – Introduced to the batwing by Loonie who has been a constant Falcon ME and EC PAX since my start.
• Up/Downs – In honor of Tuco who was my partner during my first post.

The Thang

The beatdown on my first F3 post was delivered by OPEC which delivered two exercises that I have never done before in a nicely wound package. It was really a WTF moment for me… seems like a good idea to reproduce this on my first Q. After warm-up we moseyed over to the far end of the drive where the scene of the crime took place. PAX partnered up, size didn’t matter. One partner bear crawled to the top of the hill to the speed limit sign while the other partner did JAMs (Jackass Merkins) AMRAP style. After getting to the top of the hill, PAX would run back down the hill and switch with their partner. After both partners completed, a second lap was performed. This time the mode of travel was crawl bear up to the first speed limit sign (halfway up the hill). PAX continued to perform JAMs AMRAP until their partner got back, switch so each PAX got in a crawl bear. PAX who finished first picked up the six or did LBCs until everyone was finished.

Did a recovery mosey down the drive and back with picking up the pace on the way back. Everyone then grabbed some rail for dips. We did 20 dips single count, held for 10 seconds in the down position, then completed 10 more reps.

Next up with did some lieutenant dan’s. I was introduced to this via a Spooky Q at the cougar in which we proceeded to go the entire length around the track. It smoked me. So I thought it a good idea to incorporate a form of this into my VQ. PAX would perform 1 lunge with each leg (cadence count) and then perform 1 jump squat on my down. Each round would increase the rep total by 1 as follows: 2 lunges/2 jump squats, 3 lunges/3 jump squats, etc. up to 8.

PAX then moseyed up to the traffic circle. Bell’s introduced me to the world’s worst merkin at a previous Falcon Q of his which I liked. I tried to introduce a variation of this by calling out the next merkin position (wide, regular, or close) which would mix up the merkins. It would consist of “down” and “wide/regular/close”. PAX would do a merkin and transfer their hands to the position called out and repeat. It sounded better in my head but the execution was not very good, probably best to keep it simple next time. Live and learn.

PAX partnered up, size matters, for some buddy carries up the hill. This has been incorporated by various Q’s (notably for me Shakeit, MLP, and Blindside) and is one that I personally like. Partner one would do a buddy carry up the hill and PAX would run back down to the traffic circle. Repeat with partner two doing the buddy carry. Low squat hold until everyone is finished.

Moseyed back to start and circled up for some Mary. I’ve been to a few Grunge Q’s where he likes to hit the core with focus. So this was a bit of an extended Mary session with some Grunge style.

• WW2 20 IC
• Flutter Kicks 30 IC
• American Hammer 20 IC
• 10 Burpees OYO
• Row Up/V Up 10 IC – Introduced to this by Stop Drop n Roll
• Freddy Mercury 20 IC
• LCBs (performed on side) 15 IC (on each side)
• 10 Burpees OYO

With that we finished up, giving a minute back to the PAX.

Announcements

Soybean is continuing to collect belts and backpacks for Urban Ministries to help the homeless. More information and donations can be given here: https://www.gofundme.com/f3-belts-backpacks-drive

COT

YHC wanted to pay homage to a few of the PAX that came before and helped pave the way (there are many, many more making the 45 minute time window too short to incorporate them all for this Q). This was also done to help keep the goal and focus of F3 at the forefront of the mind to help not lose the F3 vision which is to invigorate male leadership. I recently read “Freed to Lead” written by Dredd and OBT (founders of F3). If you have not read it, I encourage any and all PAX to read it to gain insight into how F3 was founded and the original vision (as well as the stories and reasons behind why group is structured the way it is).

Along these lines, there is a saying: “Those who do not learn from history are doomed to repeat it”. It’s important to learn from those who have gone before us and likewise it is important for elders to teach the younger generation in the way that they should go. I encourage us all to learn from history (in and out of the F3 circle) and to build up our leadership skills by teaching the history and lessons learned to the younger generation. This requires sacrifice which is a key component of leadership and goes along with a concept that Dredd pointed out in Freed to Lead which is to “live third”: Live for God, live for others, then live for yourself.

So with that I say thanks to all the PAX and all those who helped pave the way. Thankful for the opportunity to lead you men in the workout today. It was an honor and a privilege.

SYITG! Aye!