Accountability to Each Other and Our Community

Posted on Posted in Backblasts
  • When: 07/28/2020
  • QIC: Doink
  • The PAX: Updraft (R), Fifty Cent, McFly, Culpepper (2XR), Green Eggs

From: Thunderdome —  Julington Creek Plantation
Temp: nice 80º F at 05:30

6 Pax posted for a fairly ‘basic’ beatdown (that YHC has been assured was still “brutal”) 

The Warmup

YHC was aware other AOs are doing a Q school of sorts so figured should include some info in the beatdown about proper Qing as I know it…

Disclaimer given and pax told to modify if/as needed…and

First exercise is: Side Straddle Hop, starting position: move, in cadence — EXERCISE (10X IC) — Recover

What are the 5 core principles of F3? 

  • Held outdoors rain/shine
  • Open to all men
  • FREE
  • Peer led
  • Close with Circle of Trust (CoT)

Next exercise is: Michael Phelps, starting position: move, in cadence — EXERCISE (10X IC) — Recover

What is the mission of F3?

To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Next exercise is: The Reacher, starting position: move, in cadence — EXERCISE (10X IC) — Recover

What is the motto of F3?

Leave no man behind but leave no man where you find him

Next exercise is: Broken Robot, starting position: move, OYO — EXERCISE (stretch approximately 30 seconds) — Recover

Move it on to the Pavilion for the Beatdown

The Thang

Thankfully Fifty Cent brought out his speaker so the Pax could have some music! 

Multiple Rounds of Exercises broken up by a run around the pavilion (approximately .25 mile)

Round 1:

  • 50 Squats
  • 40 WWI Situps
  • 30 Merkins
  • 20 Makhtars
  • 10 Burpees
  • Run the pavilion

Round 2: Plankageddon

  • 3 minute plank (high or low—pax choice)
  • 30 seconds rest
  • 2 minute plank 
  • 30 seconds rest
  • 1 minute plank
  • 30 seconds rest
  • Run the pavilion

Round 3:

  • 50 Side Straddle Hops
  • 40 American Hammers
  • 30 Alternating Shoulder Taps
  • 20 Carolina Dry Docks
  • 10 Diamond Merkins
  • Run the pavilion

Round 4:

  • 50 LBCs
  • 40 Flutter Kicks
  • 30 Overhead Claps
  • 20 Seal Jacks
  • 10 Derkins
  • Run the pavilion

Time up

CoT

YHC shared that I didn’t have a grand message — but as I was putting the workout together (heavily stolen from the F3 Social Distancing twitter account) there was a feeling of self consciousness and realization of my accountability to the group. When I signed up to Q I am making myself accountable to F3 Jax and the Pax that decide to come out. That realization needs to carry over to other aspects of life. We’re accountable to our families, our communities (as the mission states), our pax. 

Announcements and Prayer requests: Happy Birthday McFly! Prayers for Fifty Cent’s brother in law and father in law, for peace and guidance and help overcoming despair, and a young woman Culpepper’s 2.0 is friend’s with who is battling cancer at the age of 19. Also for those traveling and other unspoken prayers. Thankful for the opportunity to lead. Close with Pledge of Allegiance.

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