DATE: 2022-11-29
AO: Freestate
Q: Horshack
PAX: Deagle, Butter, Cannoli
FNGs: FIFA, Brony
COUNT: 6
WARMUP:
SSH x 25 IC
Grady Corns x 15 IC
Toy Soldiers x 13 IC
Shoulder Taps x 15 IC
High Knees x 30 IC
Mountain Climbers x 12 IC
Willie Mays Hayes x 10 IC
Michael Phelps x 14 IC
Cherry Pickers x 15 IC
THE THANG: 1st & 10s (Two Rounds)
10 Merkins (IC), 1 Blockie (OYO) –> 1 Merkin (IC), 10 Blockies Mosey to recover
10 Long Deep Coupon Squats (IC), and 1 Big Boi Sit Up (OYO) –> 1 Long Deep Coupon Squats (IC), 10 Big Boi Sit Ups (OYO)
MARY:
Leg Lift Rosalitas x 15 IC
American Hammers x 15 IC
Box Cutters x 10 each direction IC
Plank-o-rama x 10-10-10-10-10 IC
Reverse Crunches x 15 IC
Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (short and fast) -10 CCW Outlaws -10 Flutters (long and slow)
ANNOUNCEMENTS:
Not sure if anyone is in touch with RoughRider. I’ve tried reaching out a number of times, but with no response. Without RR, CashOnly, DungeonMaster, and I are looking to add a 4th person to our Tuesday Q rotation. (Brony offered)
* Adopt A Road this Saturday after coffeeteria (this time, we will rendezvous under the 495 Overpass) * Weekend of 25 March 2023 – Grow Ruck in DC. Details TBD
COT: Reflections on 10 Years with F3
Many of you know, my first beatdown with F3 was 10 years ago on the Saturday after Thanksgiving 2012. Aside from a brief mention on the F3 Nation’s website map, we weren’t really tethered at all to other F3 regions. We weren’t aware of the general practices and definitely didn’t feel we were part of a larger network.
But it was only after launching FreeState with Winston and Deagle in 2020 and visiting several other AOs in The Capital region and traveling to other regions that I came to better appreciate the power of F3 and it’s lightweight and easily-replicated structure.
Three Fs:
1st F – Fitness. I struggled for years and several relocations to get into a regular workout location and routine. Even though I participated in team sports through college, as an adult, I had a very hard time holding myself accountable to workout on my own. I hated gyms and often let my memberships lapse. F3 calls Fitness the magnet that initially draws us together. Which brings me to the second F.
2nd F – Fellowship. With F3, I got more than a built-in accountability structure and a reliable exercise routine. It’s rare to get an opportunity – between being dads, professionals, taking care of our parents, etc. – to have a chance hang out and meet new friends in a healthy environment. I saw a report yesterday that the number of American men saying they have ZERO close friends has increased by over 500% over the last 30 years. We have something special here and we should all know if we ever need something or fall on hard times, or go through a deep valley, which we ALL do, we’ve got a rapid response team at FreeState standing ready – and we’re just a Whats App message away. F3 calls Fellowship the glue that helps us all stick with it and look out for each other.
3rd F – Faith. The least understood F – and it’s what probably makes F3 a little suspicious and cultish to those who’ve never posted to a workout. Faith is a bit of a misnomer since F3 explicitly says it is open to men of all faiths and no faith. It’s not about religion or ascribing to any doctrine. As a rotating peer led group, we open ourselves to be led. It begins with Q’ing workouts like almost all of us have done this year. It leads to a shared purpose during the time we have together and the broader impact beyond ourselves that we can have together – for our families, marriages, and the larger community. It’s why F3 calls the 3rd F the dynamite. Male community involvement rates are dropping at faster rates than male friendships. So if you’ve got an idea for making an impact big or small in your life and the lives of others, just remember you’ve got a built-in support team at FreeState to help you realize your vision.
Bottom line is I look forward to my next ten years of F3. I’m inspired by each of us and what we’ve all created together over these last two plus years. If we keep firing on all three Fs, there’s really no telling what our little cult can become one day.
F3 The Capital 