Schedule Changes starting December 1, 2018

Nantan Notes

August 22, 2015 – a warm, humid Saturday morning is where my F3 journey started with a Shipyard bootcamp Qed by Duggar. Somewhere about 15 minutes into the hour workout, I started to realize that it was possible your arms could fall off by only clapping air above your head.

Since that time, I have posted to hundreds of F3 workouts. Along the way we have completed numerous Doras, ran plenty of miles and occasionally even trekked through mud and rivers.

During this time, I have also shared many meals, beers and laughs with men that I knew well, men I knew socially and men I never knew existed.
We have also rallied around causes within in our community to help make a difference, have supported brothers through difficult times and life’s curve-balls. None of these things are unique on their own. But the collection of these activities into one are what set F3 apart from just going to Planet Fitness for a workout, gathering at the Country Club to hang out or showing up at church when the doors are open.

F3 prepares us for battle – physically, emotionally, spiritually. All we must do is answer the bell and post. You either get better or get worse, you never stay the same.
SYITG,
Sugar

1st F
Make this December the month to remember your triceps. Triceps actually contribute more to the size of those guns than the bicep. And, as always, let’s not forget about form. Slow is smooth. Smooth is fast. Speed and reps will come. Gains come with form.
[youtube https://www.youtube.com/watch?v=-Vyt2QdsR7E&w=560&h=315]

It’s evident over the last month that PAX are getting stronger and getting more reps in before needing a break. So much of that is from using proper form to maximize each rep. Keep it up guys!

2nd F
“The bond that joins us is not one of blood, but of respect and involvement in each other’s lives.”
In F3 Greenwood, there are several opportunities to find fellowship.
Starbucks #Coffeeteria immediately after each workout and run (M-F, and Sunday.)
Following Boot Camp on Saturdays, we gather at Howard’s on Main for #Coffeeteria and Breakfast.
Every Thursday, lunch at Fusion at 12:15 p.m.

Coming up:

• 12/12 – Serving a Meal at Pathway House – 6 pm
• F3 Christmas Party (bring the family) Dec 15 at Blu’s House from 7 – 10 pm.
• 2nd Annual “Jingle all the way” 5K!
• More details to come!

3rd F
“Iron sharpens iron, So one man sharpens another.”
‭‭Proverbs‬ ‭27:17 ‭NASB‬‬

A good friend is not someone who necessarily agrees with everything you do and say, it’s somebody who lovingly challenges you to be a better person. We grow in maturity when we can test our thoughts and ideas against another person, and when we’re open to correction when we’re wrong.

Returning to the analogy, if a knife is blunt, it still continues to be a knife, although it is less effective, less useful in service. Let us therefore be encouraged to spend more time together, exhorting, encouraging, praying, admonishing, sharing God’s Word, praying over God’s Word and the needs of our local church, that we become sharper, more cutting in the ministry that the Lord has assigned to each of us. Too often what passes as fellowship in the modern church is centered on food and fun, not on sharpening one another with the Word of God. In far too many instances, the only knives being sharpened are the ones used at potlucks.

Finally, a knife that has been sharpened will also shine more because all the dullness has been rubbed off its surface. Likewise, we will shine better for our Lord if we do the things mentioned above consistently, all of which will unite us in harmony. “How good and pleasant it is when brothers live together in unity” (Psalm 133:1). Therefore, as the author to the Hebrews says, “And let us consider how we may spur one another on towards love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another—and all the more as you see the Day approaching” (Hebrews 10:24–25).

3rdF Opportunity
Everyday in your home, work place and as you are going about your day

Coffeeruns
The dry erase board will be back at Starbucks on Sunday beginning this week. Leave when you want, run how far you want, but sign out so the Q knows you’re out there. And be back for the COT at 0730.

P200 training should begin in December for any pax who are taking part in that event. Sundays are perfect for getting in those long runs.

On December 19, we will take donations for our annual Big Christmas Tip for the Starbucks baristas who take care of us literally everyday. So bring some cash.

Q’s are needed. Log into the signup sheet and pick a few days. Yeah, I’m talking about you. Everyone would appreciate it.

Epicenter
AO Focus for the next month:

• Leadership
• Encouragement
• Pushing the Limits

We have seen the return of several older PAX which has been great as well as 2 VQ’s by some of the Epicenter regulars.
We will move to Tuesday only starting 12/4.

Fountain Head
The Fountain Head AO is a great place to post if you are a seasoned runner or just getting into it. There are all levels of runners/walkers along with multiple run routes. Come out, run with a group, enjoy the fellowship, and Push one another to get better!

AO Focus for the next month:

• With the P200 approaching we will be providing training programs for those interested.
• Encourage and foster participation by regular Pax members in Qing and also in posting at non-running F3 events.
• Encourage everyone to run with a person you haven’t run with before in the month December.

Push yourself a little harder or slow down and enjoy some 2nd F during the run!

Fury
Fury continues to push the envelope with the first month of the Furious Challenge under our belts.
17 PAX have committed to posting to Fury at least once per week through the end of January.
To date (starting on 10/18) we’ve had 25 unique PAX post at Fury with an average attendance of 8 PAX.
We will continue to challenge the PAX to not only attend but also become better as a result.

The camaraderie within the group is great and I expect big things over the final 2 months.

RED Friday
Remember Everyone Deployed – RED Friday is our AO (Area of Operations) where we complete workouts that are named in honor of a fallen hero. Arguably the most intense workout of the week but can be completed by all PAX! These are often timed workouts and makes for great competition. Please come join the fun and compete against the clock, yourself and the other PAX. These are great workouts to use as a benchmark to see how your efforts are progressing.

Attendance has been steady but we’d like to see more PAX give this workout a try. We also need more PAX willing to Q this workout. This would also be a great place to try to Q a workout. The workouts have already been created for you and all you have to do is select one. If you have any questions please feel free to reach out.

Shipyard
AO Focus for the next month:

• 10 PAX minimum on Thursdays. There is no reason we can’t have 10 every Thursday at the Shipyard with the schedule changes.
• We need New blocks and hope they don’t go missing.
• Different person with the Q every week of Dec. Again, no reason why we cannot have 5 different PAX Q for the month of December.

Time to step up and lead.

PAX willing to Q have been far and few between. Good to see some new faces at the Shipyard, but some long time PAX have fallen off.
WHAT HAPPENED TO OUR BLOCKS?

Thursdays only for Shipyard. Plus Sat rotation. Should give us all the opportunity to get out and see other PAX in the gloom who we may not normally see during the week. Don’t let a “longer drive” be an excuse to not post.

Terrapin
Start your Monday out the right way and get a head start on your strength and cardio training. Terrapin is still the perfect place to go for that extra boot camp workout or if you have a bad wheel and running is a pain.

Be on the look out for more information to come.