When: 2/20/2022
QIC: Cheesy Poof, Vergil & Woody
The PAX: Cheesy Poof, Vergil, Woody, Dunphy, Freddie Mac, Puffs, Herschel, Cat
Scratch, Shaker, Rick James, Herman, Quando, Snake, Centrum Silvers, Legz
PAX Count: 15
AO: Star City
Total Time: 60 minutes
NAKED MOLESKIN (NMS)
Beautiful cold morning in the Star City. YHC was excited about getting the
opportunity to come back to Roanoke and lead the PAX in a Q School. Brought
a couple other HIM with him. None better than 1st F Q in Charlottesville (Woody)
and 2nd F Q in Charlottesville (Vergil). Great 2nd F during the windshield time
down and back. Always great to connect with another region, we need to be
more intentional about doing this each year.
Started the morning by getting there early and scoping out the AO. Awesome
area with lots of places (and parks) to explore. After we got a lay of the land
and Woody had time to put a workout together in his head, Vergil started
looking for a place to drop the deuce. We were doubtful that the bathrooms at
the area parks would be open, but soon found out that they leave the heaters
on at night for the homeless. The challenge then became finding an empty
bathroom with a homeless person sleeping on the floor. Alas, one was sourced in
a park further down the rail trail. Wood and YHC waited outside and quickly
had to increase our distance from the bathroom as Vergil’s “package” had
quite the 1/2 life. As we were waiting a homeless person asked in the bathroom
was “occupado”. We replied yes and feared he was going to meet his maker if
he walked in. Vergil finally emerged which apparently was a green light for said
homeless man to find a warm place to rest. We saw him walk in as we were
running away and could only imagine the stench that smacked him in the face
as he entered.
Made it back to the parking lot to start greeting the Roanoke PAX. 3 people
were out for an EC run and others began to trickle in and soon found a solid
group of 15 for the Q School. Some mumble chatter ensued and lots of fist
bumps, only cut short by the cold and the need to get going and stay warm.
Solid 2nd F after the beatdown at Scratch Biscuit in Roanoke where Woody
pulled a Vergil but luckily didn’t have to deal with a homeless person occupying
the bathroom. Wish I could have caught the look of relief on Woody’s face as
he came out of the bathroom. Awesome food and conversation with the PAX.
Look forward to coming back at some point in the future
WARMUP
SSH x 20
Merkins x 15
Hillbillies x 15
LBC’s x 20
Sun Gods x 15
CIRCLE OF PAIN (COP) / THE THANG
Mosey to bridge for a round of 11’s.
Burpees on one side and WWII’s on the other. Run across bridge in one direction
and bear crawl across bridge the other direction. Dunphy looked at YHC during
the first bear crawl and said, “wait until Woody realizes how long this bridge is”.
He was dead on. After 3-4 rounds of 11’s, Woody quickly called an audible and
bear crawl was reduced to half the distance of the bridge.
From there we moseyed over to the playground for a triple check of dips, pullups and running to round out the Thang. Moseyed back to parking lot for Mary.
Mary
LBC’s x 20
Pickle pounders
Soakers (until PAX pruned, 5 seconds)
American Hammers x 20
Announcements
Q School
F3 Nation has put an awesome website together with a ton of resources around
launching a region, setting up SLT teams, leading your first workout, etc. Here is
a link to that main page and the path to get to the leading your first workout
page.
https://linktr.ee/f3nation
Click on Stuff Worth Trying Manual, then click on Workout Structure/How to Q
That landing page will give you all the format & resources you need to be able
to lead a workout. Mission, 5 core principles, how to count cadence, etc.
Stepping up to lead a workout isn’t a requirement of participating in F3.
However, when men do step up to lead workouts, it begins to create a culture
of leadership in your region. Then you have more PAX that are willing to Site Q
an AO, then you have more men who are willing to launch a new AO, then you
have more men that are willing to EH other men and all of this leads to growth of
a region. Most importantly, it isn’t growth for growth sake. It is growth so that you
can give this away to other men. Almost everything that we learn within F3 and
as leaders of F3 can come back to giving it away. This movement started in
Charlotte, NC back in 2006 and it would NEVER have grown outside of that if
those men weren’t intent on giving it away to other men. Now there are 3,113
weekly workouts, across 230 regions, in 5 different continents. Just give some
thought to what F3 means to you and the impact it has had in your life. Once
you feel that, give it away to other men so they can feel it too.
F3 Lynchburg Launch – Saturday April 23rd
With the #giveitaway theme fresh in your mind, we are finally launching F3
Lynchburg on Saturday, April 23rd. You can help in 3 different ways.
(1) Lead a workout for the new region
(2) Attend a workout for the new region
(3) EH men you know in Lynchburg and send email address to Tigger – Chip
Hemcher (charles.hemcheriii@gmail.com)
Our goal during launch is to help support this new AO for the first 8 weeks. If we
can have 6-8 men from another region show up each Saturday for the first 8
weeks, that will ensure that the PAX count and energy level is great for the FNG’s
that are showing up to F3 for the first time. I’m including a link below to sign up to
attend a Saturday in F3 Lynchburg. I have carved out weekends for Roanoke
and Charlottesville. Just add your name for your regions weekend so we can
make sure we have ample PAX to support it. Giving this away to a new region is
one of the most rewarding things you can do. Here is the link to the google doc
for signup.
CIRCLE OF TRUST (COT) / BALL OF MAN (BOM)
Author and social activist bell hooks on how to love yourself:
“One of the best guides to how to be self-loving is to give ourselves the love we
are often dreaming about receiving from others. There was a time when I felt
lousy about my over-forty body, saw myself as too fat, too this, or too that. Yet I
fantasized about finding a lover who would give me the gift of being loved as I
am.
It is silly, isn’t it, that I would dream of someone else offering to me the
acceptance and affirmation I was withholding from myself. This was a moment
when the maxim “You can never love anybody if you are unable to love
yourself” made clear sense. And I add, “Do not expect to receive the love from
someone else you do not give yourself.”
I really like this sentiment. Sometimes it is really tough to love yourself, but many
times I find that forgiveness is really tough too. Give yourself some grace this
week. Love and forgive yourself.
An absolute honor to travel down and lead a fine group of men.
~Cheesy Poof, Vergil and Woody