Always 70 and Sunny
Always 70 and Sunny

You wont get this in a gym


3rd F: (Faith) The last will be 1st

  • T-Clap for Mudface taking us out in prayer this morning.
  • TAP for all those parents that are striving to maintain a sense of normalcy as their children are attempting to navigate the waters of virtual schooling.
  • Mr. Holland nailed it this morning as we were wrapping up and the sunrise was painted above our heads….
    You wont get that inside a gym
    Well said sir.. the natural beauty of this morning’s sunrise is something only the Great Sky Q could paint for us. YHC likes to consider those wonderful acts of nature as a gentle reminder from him to us that he is: all powerful, all loving, and all forgiving.
  • Next 3rd F virtual meet-up is 9/1 at 8pm. See slack 3rd F channel for Zoom meeting URL.

2nd F: (Fellowship)
Lots of opportunities in RVA for fellowship and just like the 1st F in the morning.. you just have to show up.

  • Friday HH is moving around the region and it does not always have to mean having drinks. Top Golf, new Restaurants, chips and salsa at Honeydo’s (Hint Hint), etc. lets keep them moving around so all pax have an opportunity to join in. This week it is at Ardent Craft Beer at 6ish.
    • Next week we are moving the show out to Midlothian with Florence to try out Steam Bell Beer Works
  • YHC is working with Disaster Ops to set up a trip down to the Gulf coast for helping our F3 PAX in that region that have been crushed by the recent hurricane. DM me if you are interested in going.
  • October 3rd is the Fellowship retreat. Sign up for the Cornhole tournament

1st F: (Fitness)

The Thang:

  • Easy warm up lap around the bus parking lot as we did some butt kickers and high knees to get us into the teacher parking lot for some COP.
  • COP: 1 round of BLIMPS
    • 5 Burpees
    • 10 Lunges
    • 15 Imperial walkers
    • 20 Merkins
    • 25 Plank Jacks
    • 30 Squats
  • 4-Corners (always a staple at YHC workouts)
    • Start in the center: 2 burpess then run to one of 4 corners and perform called exercise to a 15 count then return to center for 2 burpees.. rinse and repeat until all 4 corners are completed.
      • Round one: Merkins, Diamond Merkins, Wide-arm Merkins, Carolina Dry-dock
        Took the time after completing this round to talk over the F3 Foundation and Disaster Ops
      • Round two: WW2 situps, LBCs, Dolly’s, Flutter kicks
        Took the time after completing this round to talk over the Mission of: Speed For Need and tell a 1st hand story that changed my life forever with a SFN track commander
      • Round three: Squats, Wojo Squat, Sister Mary Catharine’s, reverse lunge.
        Took the time after completing this round to talk over the two F3 supported Missions in Peru and Africa.
      • Round four: Merkins, WW2, Squats, Burpee
        Took the time after completing this round to talk over the importance of following through with the 2nd and 3rd F in F3.. to make sure its not “Just Another Workout”.
  • Burn Out: Nonstop workout rotating who the timer pax is
    • Each location is assigned an exercise then one pax takes that position. One pax runs to a designated location and back (the timer) as the remaining pax continues to do the exercise at his location until the timer returns; then everyone moves down one exercise position.
      We had 4 pax this morning so we had 3 assigned exercises and 1 timer.
      • Exercises:
        Station 1 Plank (Hold in high plank until timer returns)
        Station 2 Donkey kicks to the wall.
        Station 3 People’s chair air presses.
        Station 4 was the timer.
    • Rinse and repeat.
  • Return to the AO for a cool down:
    • you cool down like you warm up. One round of BLIMPS.

1st and foremost, thank you to the men this morning for allowing me the opportunity to lead. I look forward to seeing you all in the gloom again very soon.
Lots of good mubblechatter this morning. I am pretty sure we have convivence Mudface to sign up for the 1/2 marathon beer tour. Need the Da-Ville guys to keep on him for that. 🙂
Best of luck to Mr. Holland as he not only takes on the adventure of being a teacher during this new learning environment. but also having two 2.0’s of his own at home that are also going through this from a student perspective. If you need to get away for coffee or lunch or to hide.. just give me a call and I will be on my way.
Cornbeef is laying down the gauntlet this morning with regard to the upcoming team relay race. Sounds like his team is stacked and I might just have to put a wager on them taking the 1st place position on this one.

NMS (Naked Moleskin)
AS always, I challenge every pax member that has taken the time to read this far down the Backblast to spend the next 30 seconds texting an F3 pax you have not heard from in a while. Reaching out to someone for no reason is hard to do…but we are F3.. we do hard things every day. So just do it. It may be the quick hello your gloom buddy needed for the week.

Next Challenge: Look at your F3 actions in the last 30 to 60 days. Have you signed up to Q? Why not? Have you come out to a 2nd or 3rd F event? Why not? The reasons and excuses are just as vast as that sad clown you had to convince to get out of the fartsack and post in the gloom (no time, not ready to lead, I get my fellowship somewhere else, etc…).
F3 is a fellowship of men .. leaders leading and teaching peer leaders.
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our mission is not to be the fastest, most fit, strongest guy out there in the gloom… Don’t fall into the trap of making F3 only about the 1st F.. there are 2 more F’s to explore and for that matter that you can bring FNGs to. There is no F3 rule that says your FNG has to post 1st to a bootcamp. Bring him out to a 2nd F.. or invite him to the virtual 3rd. The workout is just 1 aspect of the thing we call F3.

John (Gypsy) Boles


About Author

Raised in Hampton.. Two 2.0s.. Director of Expansion: Speed For Need.. F3 Nation Truebadour.. Brother in the Gloom.. A broken pax, but working daily to be better.

1 Comment

  1. Great workout this morning Gypsy. Today you were at the North Pole of Daville and Timberwolf is the South Pole. I look forward to seeing you in the Gloom. Cheers, Corned Beef