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Blue’s Q Again? Touring The Huey

QIC:  Blue

Date: 01/04/2022

PAX: Doogie, Ducktales, Gretel, Hoveround, Life Alert, Nordic Track, Oil Change, Roomba, Shake N Bake, Sherlock, U-turn

AO: The Huey

Conditions

A crisp 28º with clear skies. Cold enough to see the steam rising.

COP

Warm-up consisted of a tour of The Huey, doing a few burpees, then deconstructed burpees……moseying between each set of 10 for a total of a little over a mile. Finishing up at the Love Shack.

  • 2 x 10 Squats OYO
  • 2 x 10 Thrusters OYO
  • 2 x 10 Merkins OYO
  • 2 x 10 Squats OYO

The Thang

While at the Love Shack……

  • 20 Step-ups (hard count)
  • 20 Derkins
  • 15 Step-ups
  • 15 Incline Merkins
  • 10 Step-ups
  • 10 Merkins

Mosey Back around to flag and coupons.

Pre-blast included a reference to small furry creatures making an appearance………..

Murder Hornets for 40 yards.

Murder Hornet-

  • Murder Bunny 10 yards
  • 5 Blockies OYO
  • 10 Lunges (single count)
  • 10 BBS’s
  • 5 Blockies
  • Rinse/Repeat for 40 yards, then Murder Bunny all 40 back to start

Mosey a lap stopping halfway to hold plank for 30 seconds, then stopping at the start to hold another plank for time, ~30-45 seconds.

2 Beer Trucks passed by at some point so there were an additional 10 burpees.

COT


Labels. Recycling my COT from Detention. We all want to put a label on things we don’t like, things we don’t understand, things that offend us, challenge us, etc. All for the purpose to degrade so we feel better about ourselves. Watch yourself as you go through the day and see how many times you can catch yourself putting a label on someone. I have noticed this in myself as I continually search for “who I am”. Instead of judging others recently, I am finding myself looking inward and seeing in myself what I was offended by from someone else. It was helped me grow in many aspects. Hopefully you can gain some insight from this and better yourself as well.

Moleskin

News

  • Moneyball on Q at Shothouse
  • Tuff Muff 2022 on 2/19/2022, look for info coming soon to slack
  • Chubby’s Homeless Ministry

Recent Backblasts

    Posted on

    Blue Takes a Tour of Detention

    QIC:  Blue

    Date: 01-03-2022

    PAX: Lyft, Mr. Clean, Nordic Track, Ponce, Roomba, 8 Seconds

    AO: Detention

    Conditions

    A very windy morning with some snow & sleet. 28º with a FEELSLIKE of 16º.

    COP

    Warm up consisted of a Mosey around close to the entirety of Detention. Made stops along the way to complete

    • 2 x 5 Burpees OYO
    • 2 x 10 Squats OYO
    • 2 x 10 Thrusters OYO
    • 2 x 10 Merkins OYO
    • 2 x 10 Thrusters OYO
    • 2 x 10 Squats OYO

    Started at the flag and finished at the flag. Procured coupons and walked over to turnaround loop for the community center.

    The Thang

    BLUE’s Q LADDER

    • 5 Resurrection Burpees
    • 10 Merkins
    • 15 Imperial Walkers (hard count)
    • 20 Straight Leg Deadlifts
    • 25 Squats
    • 30 Bent Over Rows
    • 35 SSH’s

    At the completion of each “rung” of the ladder, mosey a lap around the parking lot. Stay together as a group.

    COT

    Labels

    We as people, humans, etc always want to “label” other people. We feel the almost innate need to put a label on something to place it in a neat and tidy box. We also tend to try and label ourselves to determine who we are deep down. STOP!!!! Are you what you do for work? Are you your faith? Are you your family? What defines you? What one word can you think of that would sum up the essence of who you are? Just something to think about as you go through your day.

    Moleskin

    The wind was super breathtaking, literally.

    News

    YHC is on Q again tomorrow at Huey, if you dare to try a Blue’s Q round 2!!!

    Recent Backblasts

      Posted on

      Two Minute Rule

      QIC: Prosciutto
      Date: 01/08/2018
      PAX: Early Bird
      AO: Beast Ridge

      Conditions

      Damp with freezing rain. Temps in the low 30’s. Great weather, unless you’re a petunia.

      The Disclaimer

      Delivered to myself, which felt odd. Then, once again when Early Bird joined

      COP

      Capri Lap waiting on “Pajaro!”
      SSH x 10 IC
      IW x 12 IC
      *Stay in plank position*
      Mtn Climbers x 10 IC
      Merkins x 5 IC
      Mtn Climbers x 10 IC
      Plank x 12 IC
      Side Plank x 10 IC
      Side Plank (other) x 10 IC
      SSH x 12 IC

      The Thang

      1) Merkin Mile 
      Perform a run/fellowship mosey and at every .25 mile, perform 25 Merkins
      2) Every Minute on the Minute (EMOM)
      Run back to shovel flag and perform 5 burpees EMOM (6 Minute run back)
      3) Coupon curls
      Grab a landscape block and perform low, mid, full curls x 10 OYO (repeat)
      4) Raccoon Crawl
      At the stadium steps, perform raccoon crawls from bottom step upward

      Moleskin

      News

      “The 2-Minute Rule” – The two-minute rule is simply a tactic which helps one overcome procrastination and laziness by making it so easy to start taking action that you can’t say no. And, even better, it’s built off the notion that Sir Isaac Newton suggests, “objects at rest tend to stay at rest and objects in motion tend to stay in motion.” This is just as true for humans as it is for falling apples.
      Part 1 — If it takes less than two minutes, then do it now.
      Part 1 comes from David Allen’s best-selling book, Getting Things Done.
      It’s surprising how many things we put off that we could get done in two minutes or less. For example, washing your dishes immediately after your meal, tossing the laundry in the washing machine, taking out the garbage, cleaning up clutter, sending that email, and so on.
      If a task takes less than two minutes to complete, then follow the rule and do it right now.
      Part 2 — When you start a new habit, it should take less than two minutes to do.
      Can all of your goals be accomplished in less than two minutes? Obviously not.
      But, every goal can be started in 2 minutes or less. And that’s the purpose behind this little rule.
      It might sound like this strategy is too basic for your grand life goals, but it works for any goal because of one simple reason: Sir Isaac Newton’s theory – “objects at rest tend to stay at rest and objects in motion tend to stay in motion.”
      The 2–Minute Rule is awesome because it embraces the idea that all sorts of good things happen once you get started.
      In F3, we start first thing in the morning (not because of this rule), but it’s a perfect opportunity to utilize the rule.  If you choose to post in the morning, then you are no longer an object at rest, and therefore you will tend to stay in motion after the post and accomplish more; as opposed to staying in the fartsack (See #3: The Lunch Hour workout guy) and leading a lackluster and otherwise noncommittal life of sadness. #truthNugget
       

      Upcoming Qs

      Steam Engine (01/09) @ Hill City
      Mr Clean (01/10) @ The Griff
      Vila (01/11) @ Hill City
      Mr Clean (01/13) @ The Landfill
      *AYE! @f3mrclean for the double-duty this week #acceleratingMan; thanks brother!*

      Posted on

      Deny and Follow

      QIC: Rainman/Prosciutto
      Date: 11/20/2017
      PAX: Best in Show (Respect), Rainman, Prosciutto
      AO: Beast Ridge

      Conditions

      Sub-30 temps, lots of steamy breath and teeth-chattering. Also, men in tight-tights.

      The Disclaimer

      Perfectly delivered, offered, and suggested by Rainman.

      COP

      Mosey to top of hill
      SSH X 12
      Squat X 12
      Plank X 12
      Right Hand Up X 6
      Left Hand Up X 6
      Mosey
      Merkin X 12
      LBC X 12
      Plank X 12
      Right Hand Up X 6
      Left Hand Up X 6
      Mosey
      Hello Dolly X 12
      Rosalita X 12
      Plank X 12
      Right Hand X 6
      Left Hand X 6
      Mosey
      Squat X 12
      Angle Grinder X 12
      Mosey to top of hill
      SSH X 12

      The Thang

      The Red Hot Chili Pepper:
      All counted in cadence.
      – 20 Left Leg Step Ups (aka Tatum Channings)
      – 10 Dips (aka Freak Nasties)
      – 20 Right Leg Step Ups (aka Channing Tatums)
      – 10 Derkins
      – 16 TCs
      – 8 FNs
      – 16 CTs
      – 8 Derkins
      – 12 TCs
      – 6 FNs
      – 12 CTs
      – 6 Derkins
      – 8 TCs
      – 4 FNs
      – 8 CTs
      – 4 Derkins
      – 4 TCs
      – 2 FNs
      – 4 CTs
      – 2 Derkins
      **Mosey to hill for three light pole Bernie Sanders and run down to shovel flag
      6MOM:
      – Flutter kicks x 12 IC
      – LBC x 12 IC
      – American Hammers x 15 IC
      – Hollywoods x 12 IC right/left
      – Plank x 15 IC

       

      Moleskin

      Rainman offered up a few verses from this past weekend’s lesson with the youth he teaches at church, notably, Luke 9:23, with regard to Jesus’ teachings to his disciples about denial and trusting in Him.

      “If anyone would come after me, he must deny himself and take up his cross daily and follow me”

      Upcoming Qs

      11/21 – Ohms convering for Vila (Hill City)
      11/22 – Stairmaster (The Griff)
      11/23 – Thanksgiving – Shared Q – Mr. Clean & Prosciutto & ???? (Hill City)
      11/25 – Mr. Clean (Landfill)

      Posted on

      One HIM changed at a time, Through F3

      Brothers
      In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
      Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.
      If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

      And below are a few lexicon characteristics to use as examples
      ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.
      ADVERSITY: A challenge to Acceleration created by Obstacles.
      APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.
      ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.
      CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.
      COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.
      COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.
      COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.
      DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.
      DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.
      EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.
      EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.
      FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.
      FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.
      FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.
      WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.
      IMPACT: Forcible contact to strong effect. (Q2.1).
      IMPACT COMPONENTS:
      Influence
      Missionality
      Positive Habit Transfer
      Accountability
      Correction
      Targeting

      Posted on

      Through The Eyes of an M

      ‘Twas the night before the weekend, and all through the house,
      Not a creature was stirring, except for my spouse.
      His compression socks were hung on the towel rod with care
      In hopes that gloom soon would be there;
      His F3 shirt laid out, oh so neatly pressed
      Teenaged girls don’t take as long to get dressed.
      He finally came to bed. “Would he be the man that I need?”
      Nope! He just got busy with his copy of “Freed to Lead”
      Then at 0430 there arose such a clatter,
      I rolled over an muttered, “What the hell is the matter?!”
      All I could see was his disgusting plumber’s crack
      As he threw off the sheets and yelled, “I beat the fartsack!”
      I asked’ “Why do you wake so early each day?
      It only takes a moment to dress and be on your way.”
      “Because,” he replied , “I gotta check Twitter,
      and it take some time while I sit on the… toilet.”
      At 0515, he sped off in the dark
      So I figured I’d follow; tailed him to a park.
      From the bushes I saw fist bumps, and heard something strange;
      None of his friends called each other by their actual names.
      “Yo! Hootie! Stinky Cheese! Wojo, J-Love, Sacked!
      “Hey! Gunny! ‘Sup, Daphne? #Cotter… welcome back!
      Then someone yelled, “Men! No time to get cozy”
      “I’m no pro, please don’t sue. Now, let’s go for a mosey.”
      I watched from the bushes, still in my pajamas.
      They ran, circled up and yelled, “Warm-o-rama!”
      I knew the exercises, but the names were all stumpers:
      “Sun Gods & Merkins, Hillbillies & Monkey Humpers.”
      And that is when the morning really went south…
      One of them broke wind; I almost threw up in my mouth!
      And yet, I maintained, my cookies were not tossed.
      The men formed two lines; something about, “applesauce”
      For the next 30 minutes I was thoroughly confused
      As I watched them run amok, their bodies, abused.
      Burpees & pull-ups. No gym, just the Earth
      As the one they called, “Wicked” led them on “the Murph.”
      One guy, he puked right on his partner’s toe!
      They even had a name for THAT, “Tossing Merlot.”
      I was convinced that my husband joined a cult.
      Then they called for, “Mary!”, the final insult.
      I’d had enough, it was time for me to end it!
      But what happened next had me completely suspended.
      As the men circled up, my husband, he spoke.
      He began with a quip, a really lame joke.
      But then opened up about a concern that he had
      How a friend lost a job, how he hoped he was a good dad.
      Another man wept, asked for prayers for his wife
      Then they all took a knee and gave thanks for their life.
      Better husbands, better fathers, better friends, they all prayed.
      “Amen!” they ended and ’round the shovel flag stayed.
      They spoke about how to help our own town
      Feed the hungry, clothe the cold, put a tree in the ground.
      Repair houses, Judy’s Chair, Book Studies & fund-raising,
      What these guys have accomplished is truly amazing.
      So I snuck on home, I hadn’t known what to expect
      These men of all ages had earned my RESPECT!
      Although it’s annoying to be married to F3
      I can see why they do it; for brotherhood, for community.
      And as they sat at Panera, coffee the preferred drink,
      I remembered just how bad, the family wagon would stink.