Author: Upchuck

  • One Minute and 30 Seconds

    A band of 6 pulled each other up and worked as a team in the latest edition of The Bridge. Conditions remained 70 and sunny. According to the puppy who loved TYA, the following might have happened:

    Warm up loop around campus. Bro-code.

    Circle up. TYA led us in the COP. First rule broken 90 seconds in. No matter. Onward.

    Cherry pickers, Don Quixotes (perhaps at your own pace), Imperial Walkers, LBCs, flutter kicks. Try not to sit in the poop.

    Partner up for a triple check. Timer runs to the gate, but don’t leave. Really. Other fellas do pole smokers and WWIIs. Your abs will hurt on this ride.

    Swirly takes the Q. Pop over and pick up a cinder block. Everyone get a partner.

    Partner 1: Run the length of the field.

    Partner 2: Block exercises. Overhead presses, squats, curls, bench press, block burpees. The latter are so much better at 35 degrees than 80 degrees.

    Mosey to the resting telephone pole. Curb crawls. Do 1 mercan on each side. Next round, 2 mercans on each side. 3, then 4, then 5, then 6, then 7.

    Ma-ma.

    Mosey to the center for some Mary. Right leg lifts, left leg lifts, Alabama prom dates, LBCs, flutters, Rosalitas, Hello Dollies, Freddie Mercuries.

    Stretching…Wilson’s, regular, Fudd-ski, right hand high, left hand high, right leg high, left leg high, right knee to right elbow, left knee to left elbow, Yankee Aggressor, Southern Gentlman, right arm through, left arm through, toss some 3 inches and hold it (2 or 3 times), and then finish with a 10-pack of mercans. Mom-ma.

    Numbers, names, and Saab-ski took us out.

    NMS: If you haven’t been to The Bridge, you are leaving a part of the F3 experience on the table. This is men helping men remember what is important about a brotherhood. Building bonds, having fun, running up the heart rate, and helping each other through life. A little slice of pure goodness and fellowship. And, a ton of laughs.

    All you care to drink coffeeteria on the house.

    Also, YHC laughed for 2 hours in the car. Awesome morning.

  • Eat Less Pizza, and Bring the Office Key

    Eat Less Pizza, and Bring the Office Key

    One veteran brought the office key for the latest edition of The Clinic. Temps were 70 and sunny. According to the lady locked out of her hotel room, the following might have happened:

    Stretch, 3/5ths of a mile run, stop, Fudd, 4.5 mile run. YHC continues to recommend bringing the office keys to The Clinic.

    Number, name, YHC took himself out with a little reminder for patience and kindness.

    NMS: True to form, police appeared at the La Quinta. The Clinic is never boring.

  • That Sounded Wet

    A pack of six formed up at 6 to constitute the latest edition of The Punisher. Temperatures were 70 and sunny. According to the construction workers on Laburnum, the following maybe, sort of, kinda happened.

    COP on the Grass at the Side of the School

    SSHs, Helicopters, DQs, Hillbillies, Alabama prom dates, LBCs, Mercans, etc.

    Make a Box with Four Corners

    10 Mercans, 20 WWIIs, 30 American Hammers, 40 SSHs

    Round 2…make the box 4 times as big, repeat the exercises.

    Triple Around the Bus Loop

    Run the loop, monkey humpers, and Carolina Dry Docks. Try not to get too close.

    stretch a little. mosey to the other side of the school

    Triple Check, again.

    Runner makes the shape of half a heart. Either way. Donkey kicks and people’s chair. Or is it peoples’ chair?

    Mosey to the last side of the school.

    Triple again…run to the road and do 10 monkey humpers. Wait for a response. Other guys do Dirty Hookups and squats.

    Slow mosey BTTVSF for some stretching / yoga.

    Numbers, names, and Chum took us out.

    PAX believes there were announcements, but none were announced.

    NMS: Forty Whacks returned his wife’s shorts. Hurrah.

  • Don’t Laugh

    9 studs galloped through the latest version of Sunday Funday. Conditions remained 70 and sunny. According to the 20-something lady with her dog who has seen us 100s of times and still does not say hello, the following might have happened:

    Bridge to Buttermilk to Belle Isle to North Bank. 7 miles. Saab did roads…10 miles? Kabob did something that apparently involved flying. Well done, gentlemen.

    Numbers, names, and Shakedown took us out.

    NMS:

    Sunday Funday continues to thrive…and grow. Lots of dudes prepping for up-coming races, especially the Bear Creek 10 miler.

    Nice to have Turbo out there today (as in a tax accountant).

    Somehow ETs survives as a business. But, it’s a great facility. Good times.

  • Your Left or My Left

    One dude put his heart into moving quickly into The Gloom. Temps were 70 and sunny. According to the Elvis impersonator on the elevator, the following may have happened:

    5 miles. Left, right, right, left, left again, left again, turn around (to the left), right, right, left, right, left, left, and right into the parking lot.

    NMS: new character at The Clinic. Bowling shirt (jet black and orange, looked expensive), jet black died hair, Elvis glasses, about 9 rings, felt slippers, baggy dress pants, and travels with rolling bag. Saw him 3 times in the hotel this week. Has to be an Elvis impersonator.

  • FNG at the Clinic

    FNG at the Clinic

    One intrepid soul launched at Cinco for Cinco in the latest edition of The Clinic. Conditions were 70 and sunny. According to the dude outside YHC’s office (pictured), the following miracle(s) happened:

    YHC ran 5 miles, maybe a bit more.

    Number, name, and YHC said a quick word of thanks.

    NMS: The Clinic has it all. Last week, it was a well-dressed man with a bottle in a bag (at 5). Previous characters have included an actual impaired person (Anne), a machine tool-curling Jamaican (Omar), large lizards, a person impersonating a police officer, a variety of spike-heel wearing women of the night (and the associated arresting officers), a variety of Miami Dolphins (unrelated to the aforementioned ladies and/or police), the police watching the Dolphins’ hotel, the Dolphins head coach, cocktail carrying roller-bladers, late night / early morning revelers, and a Pax member who uses the nom de guerre, “HoneyDo.”

    And, that’s just when The Clinic is in Plantation, FL.

    We may have a new winner. This is the view at The Clinic on Thursday morning (I.e., my office window).

    The Clinic takes all comers.

    UpChuck spits the bit.

  • Bottle in a Brown Bag at 5:30

    One PAX scraped out of The Fart Sack and launched in F3RVA’s earliest, least Richmond-based, Downrange run. Conditions remained 70 and sunny. According to the man walking – and appearing quite sober and well dressed – with a bottle in a brown bag, the following quite possibly happened:

    Broward route. Out 2.5. Back 2.5. Been there, done that, got the t-shirt.

    Number, name, YHC took himself out.

    NMS: really, at 5:20? Wow. Would love to know the circumstances. Dude was dressed nicely, in an apartment and condo saturated area with no retail…and carrying a brown bag with a bottle at 5:20. Must have been a really good night or an exceptionally terrible night. Let’s hope it ended safely.

    Annoucements: UpChuck is Qing Mary tomorrow on the CSAUP.

  • Headlamps, Flashlights, and Torches

    One PAX tossed aside the Charybdis that is the Fart Sack and launched another edition of The Clinic. Conditions remained 70 and sunny. According to the gentleman cleaning the beachside sidewalk, the following may possibly have happened:

    Solo-ga: it’s Wednesday, so we stretch. Neck, shoulders, torso, hips, thighs, shins, ankles.

    Next up, beach run. Sandy. But, not cold. And, not wet. And, not easy on the legs.

    Call it 3 miles. Maybe more. Dunno. And, pretty sure YHC just thankful for the opportunity.

    Name, number, and shared a brief appreciation for good health and a great day with the guy cleaning the walkway.

    NMS:

    First half of the run was solo. Second half was a lesson in progressive lighting options. Person 1: headlamp
    Person 2: flashlight (more powerful than headlamp)
    Person 3: full flash torch.

  • Circles, Not Loops

    Five men of peace assembled quietly in The Gloom for a seasonally pleasant version of Broga. Temperatures were 70 and sunny. According those stuck in traffic on River Road, the following quite likely happened:

    Towels down. Welcomes shared. Shoes removed (optional).

    Neck stretch. Arm stretch. Shoulder stretch.

    Yadda, yadda, yadda.

    Torso.

    Legs.

    Full body stretches.

    Pigeon.

    Shivasavan.

    Ankles.

    Hips.

    Groin.

    Numbers, names, etc.

    No announcements.

    NMS: Successful workout. Convinced Handshake to stay for First Watch.

  • 2023 Leadership Challenge: The Rotating Q

    Lots of guys have provided their 2023 Challenges, both individual and group. Thank you. I have two private challenges so far that people have shared with me. Good stuff.

    I’ll add one for the group. The Purpose of F3 is to “… plant, grow, and serve …for the invigoration of male community leadership.” We do this through all 5 principles. Dredd and OBT selected principles that are very simple and entirely intentional. Each man should strive to live all 5 F3 principles every week. This includes one easily overlooked: live the Rotating Q. 

    Some guys Q all the time. Some guys almost never. Let’s spread the love and leadership in 2023. We have all heard the phrase about teaching other men to fish…

    This is not a dig on specific guys Qing. For example, we celebrated an accomplishment this week with Doozy’s 100 Qs. That shows incredible dedication and a ton of work to prepare 100 times. Lots of hard work goes into each Q (and lots of Mankillers). In particular, Doozy showed an enormous willingness to post at certain AOs when only 1-2 other guys are likely to be there. That’s dedication. T-claps. It’s not easy to post by yourself.

    That said, with only 5 principles for F3 (“led by a rotating Q who participates in the workout”), it surprises YHC how many AOs have the same 2-3 people lead a majority of or almost all of the workouts. We should challenge ourselves (and challenge each other) to better achieve the purpose of F3.

    When there are only 3-4 attendees at an AO, there is only so much we can do until we get more attendees (a separate issue that lots of guys are chatting about how to address). With 7-15 guys regularly posting at many AOs, having the same guys lead most weeks is overkill, limits the growth of the other men, and misses the point of how F3 builds men who can reinvigorate their Community. 

    Dredd pulled idea of the rotating Q from the US Army. Other services use the same idea. Over 250 years, these organizations have learned a thing or two about developing new guys into veteran leaders. The rotating Q is a concept rooted in asking a newbie to take on a small task, almost any small task. This is often described as a reward or sign of a leader’s confidence in a young soldier, sailor, airman, or Marine. It is an opportunity for that person to grow and lead in a relatively controlled environment. How badly can one sailor ruin PT through poor leadership? Usually, not too badly. Sometimes, it can be bad. But, guys learn. “Push yourself” means more than “push yourself physically.” My nephew, a 20-year old Marine, took on leading PT recently. He did fine; not awesome (so he says). However, to the sergeant, lieutenant, or captain leading a young person who improves regularly by leading PT, maybe soon that person can lead others in more complex, “real” work. Or, that’s the concept. The downside is that an officer or NCO who does not delegate small tasks, such as leading PT, will struggle to develop his team over time. His new guys will only have learned to follow the officer’s specific direction. They will have missed an opportunity to grow into leading on their own. This will result in failure for the troops and the unit (and obviously failure for the leader as well). 

    This is one area the Russian Army is struggling in Ukraine – every man looks to the head guy for almost all direction. Most recruits do not learn to do anything on their own. The system discourages leading. The men do what they are told. When the Ukrainians kill the head guy, the Russian team cannot continue. Ukraine’s military knows this, so they target the head guy. Some of you may remember last spring when the Ukrainians were counting the number of Russian generals killed in combat. That was intentional. From Ukraine’s perspective, the “single leader” approach is an excellent way for the Russians to lead their army to failure. By contrast, the Ukrainians (and the US) teach “next man up” through incrementally developing talent. That is F3’s approach. But, only if we develop leaders who actually do it.

    The intention of the Rotating Q at F3 is that as a man becomes better at leading a workout, he will grow more confident, comfortable, and competent at leading anywhere, and that will translate to life / family / work outside the workouts. In short, the purpose is to train men during the First F to lead outside F3.

    52 weeks a year means each AO meets 52 times. Simple math: 10 pax at an AO on average and the math comes out to about 5 Qs per man. No Toll, RAMM, Spider Run, SOT, FW, Hoedown, Gridiron, Rock N Roll, Currahee all have attendance in this range. Some other AOs are just about there.

    Getting specific for 2023, for those of you who are the Site Qs, this is an opportunity to recruit, plant, and grow additional guys to Q (and probably specifically ask some guys to downshift / share the load). Examples:

    Punisher: we have let one guy Q 21 times. Those of us who attend Punisher need to help Chum.
    Wednesday Broga: The PAX is learning the lingo, and recently, we have started to give Last Call a breather.
    First Watch: a different Q almost every week, rotating through at least 14 different Qs in the last 20 or so weeks. Living the dream.
    The Clinic: With the Site Q changing the day of the week, time, time zone, and location, this a challenge.

    Some of the other AOs…same guys signing up, same guys lead, and pretty soon, we look like the Russians. Challenge yourself to recruit others to Q. If you are not signing up to Q, set a goal to step up and challenge yourself in 2023.

    Let’s live the principles. F3’s mission is not for a handful of guys to lead all the time – the mission is teaching other men so that they are ready to lead.