F3 is a national net-

work of free, peer-

led workouts for

men. The mission

of F3 is to plant,

grow and

serve small workout

groups for the invig-

oration of male

community leader-

ship.

LEARN YOUR

LEXICON

IR: Short for Injured

Reserve

IRISH TAX: A

hangover

CIRCUMSACK:

Missing a Workout

due to circumstances

outside of one’s con-

trol

THIRD-500: The

ages of 40-60

(roughly) when a

man will win or lose

the race set out for

him based upon

whether or not he

has continued to Ac-

celerate htrough the

first half of his life

F3 MOBILE MONTHLY NEWSLETTER, JUNE 2019, ISSUE #3

“Hello, IR. You finally got me.

I thought I’d escape you forever.

How dare you put me on the bench, I’m in my twenties for God’s sake!

If I ever get off you, I swear I’ll never return..” - Every young broken man

Getting hurt is really easy, men. I injured myself over six months ago. Instead

of dealing with it at the time, I decided to push on. It will go away eventually.

Right?

Wrong.

Remember this during this month: push yourself, don’t break yourself.

If Buckner happens to be Q, and he happens to work up a leg day, it’s quite

alright to modify a few times. Shoot, it’s a sign of sanity.

If YHC happens to be Q, and I’m running you to death, it’s alright to modify

and walk until you recover. Now, you might get a little shade thrown your

way, but that’s to be expected!

Learn from my mistakes, men. Stay safe and get strong. Ignore that and say

hello to the bench. There’s an open spot right beside me!

- SP

Current PAX: 16

@ Sludge

#fruity

PICTURE OF THE MONTH

1

The Magnet of F3

If it’s hard, it’s play.

If it’s easy, it’s

work.

Make It Hard and

They Will Come.

KNOW YOUR

EXICON

THERESA: The

runner's version of

Mary. Primarily con-

sists of stretching

exercises led by the

QIC for optimal re-

covery and injury

prevention following

some street pound-

ing. (YES, IT’ OFFI-

CIALLY MADE IT

TO THE EXI-

CON!)

CATERPILLAR:

PAX forms 2 lines

face-to-face, down in

plank position. Allow

2-3 feet between

PAX. Last man box-

jumps over the

planking PAX to the

head of the line, In-

dian Run style. Con-

tinue cycling through

over a Q-prescribed

distance or until

toasted.

WORKOUT LIST

2

DAY WORKOUT AO SITE-Q STYLE TIME

Tuesday The Titan Mardis Gras

Park

Buckner Bootcamp 0430-0515

Wednesday Hades Medal of

Honor Park

Sugar Pants Run 0530-0615

Thursday The Titan Mardis Gras

Park

Buckner Bootcamp 0430-0615

Saturday Atlantis Medal of

Honor Park

Buckner Bootcamp 0700-0800

BEST MOTIVATION TO WORKOUT

**The following is an excerpt from DailyBurn.com’s article, 4 Science-

Backed Ways to Motivate Yourself to Workout, by Sarah Elizabeth Rich-

ards.**

Find Your Fitness Tribe

Let’s face it: No one can pay you to do more squats, rack up more

miles or lift heavier — and science proves it. Researchers in a recent

study from the National Bureau of Economic Research found that re-

warding new gym members with $30 or $60 gift cards for exercising

made little to zero impact on their workout motivation. While it might

sound like a sweet deal to get paid to sweat, what will ultimately in-

spire you to get up and start moving is a strong, supportive communi-

ty. The laughs, high fives and words of encouragement from the bonds

people make are things money simply can’t buy. From CrossFit box-

es to run clubs to yogi circles, there’s a fitness squad for everyone.

Find a workout that makes you feel good and surround yourself with

people that help build your confidence as much as your strength. The

cost of putting yourself out there? Priceless.

The Glue of F3

Inevitably, the

world will shake a

man. When that

happens, the dam-

age done to the

foundation of his

life will depend up-

on the depth of his

male friend-

ships...It’s these

friendships that a

SadClown lacks.

His friendships are

finite and situation-

al (work buddies,

wife’s friends’ hus-

bands, kids’ friends’

parents). With F3,

that changes. Hav-

ing gotten in shape

through shared

pain and sweat, he

finds he has formed

deep bonds with

the men in his

Workout. When

the world starts

shaking, these guys

don’t fall out the

bottom.

COFFEETERIA

3

Like the cup? You can get one here

Saturdays following The Atlantis

0830-0930

BASEBALL

09JUN2019, Sunday, Mobile BayBears vs Birmingham Barons @ Hank Aaron Sta-

dium, 1905

$7 for GA, $8 for Center box, $9 for Club, $14 for Field Level —>

If we have 15+ going, we can get Field Level for $12

Completely Stupid And Utterly Pointless

“It’s better to be

absolutely ridicu-

lous than absolutely

boring.” - Marilyn

Monroe

"“Never say never

because limits, like

fears, are often just

an illusion.” - Mi-

chael Jordan

"“The fact that peo-

ple said it was im-

possible, that

makes it all the bet-

ter.” - Robert Hold-

en

“Thinking will not

overcome fear, but

action will.” - W.

Clement Stone

4

DO IT IN THE BUSH 5K

18MAY2019, Saturday, 0730 @ Medal of Honor Park

Sludge & Buckner

getting after it

Good work men!!

SEABEE MUD RUN 2019

21SEP2019, Saturday, 0700 @ Naval Construction Battalion Center in Gulfport, MS

5+ mile mud run course designed by USN Seabees

All participants receive t-shirt & finishing medal

JAZZ HALF MARATHON

26OCT2019, Saturday, 0700 @ Lafayette Square in Downtown NOLA

Half marathon (13.1 miles), Two Person Relay (7 & 6.1 miles; limited to

150 teams), or 5K

Benefits Children’s Hospital

By 31MAY2019—Half Marathon: $80, Two Person Relay: $100, 5K: $30

More info —>

Completely Stupid And Utterly Pointless

How can you in-

crease your will-

power?

Do hard things.

Often.

5

CRAWFISH RELAY

AUGUST 2020 — DATES TO COME

212 mile run OR 218 mile bike ride along our beautiful Gulf Coast from

NOLA to BAMA

Team Size - Solo, 6 or 12 person teams

Start time will be based on your teams average 10K times

Use your own team strategy, runners can do as many or as few legs as

they want.

All competitors must run at least one transition length

Only $100 per person

QIC: Pew

The Dynamite of F3

Faith is a man’s

Right relationship

with his Creator. A

man cannot Live,

Lead or Leave

Right unless he is

Accelerating this

relationship along

with his Fitness and

Fellow-

ship. Without a

belief in a power

outside of himself a

man will have no

choice but to view

himself as the king

of the world. A

man who believes

that lie cannot be a

Virtuous Leader

because he will be

incapable of seeing

himself first as a

servant.

EVENTS

Parenting Classes—For Fathers by Fathers

QIC: Pew

This 3F will address the mission of F3 “to reinvigorate male commu-

nity leadership” by supporting dads who have decided to stick with

their baby’s mother. This need is through the local Women’s Re-

source Center. They offer Earn While Your Learn Parenting Classes

to women who opt to keep their baby instead of abort. WRC wants

to add a fathers’ support group. We can provide the these dads a 1

hour/week mentoring session at the WRC office on Sage Ave. Dis-

cussion will include what it takes to be a dad who sticks in there,

Godly men characteristics, and fielding any questions they might

have about enduring through this pregnancy with their baby’s

mamma.

More specifics to come. Please contact Pew if you’re interested in

helping

6

The Book of Acts Study

QIC: Buckner

Saturdays following Coffeeteria at The Core

Open to all backgrounds & beliefs

This study will go over the book of Acts in the Bible from a Christian

perspective while seeking to foster spiritual growth in men

The Collected Wisdom of F3

THE FOUR

QUADRANTS

OF PREPAR-

EDNESS

Q1/GET RIGHT:

the pursuit of prop-

er personal align-

ment

Q2/LIVE RIGHT:

the dedication to

Purposefulness

Q3/LEAD

RIGHT: the prac-

tice of Virtuous

Leadership

Q4/LEAVE

RIGHT: the con-

struction of Legacy

7

KING (Q1.2)

The Daily Discipline Of Physically Training The Body

A man’s Right relationship with himself—his Fitness—begins with his body

Because it is his most fundamental piece of physical equipment, a man

must get it and keep it in the normal upright position at all times if he wants to be Effective. In fact, because Preparedness requires him to be

ready for the unexpected (not just to get ready for the expected), the HIM (having turned Pro) is focused on gradually but consistently Accel-erating his fitness level rather than merely staying in shape. Staying in

shape is what Amateurs try to do.

These fragile bodies of ours are what we are given to house our souls. Life, the thing so precious to each person that he will fight tooth and nail to preserve it, is contained within this bag of flesh, muscle and

bone we call the body. How can the soul prosper if the body withers? And wither it will, if we don’t put it into motion against continually

steeper hills and heavier rocks. The body is made to be used. Let it lie fallow, and it will not produce a good crop. But if it is well plowed and carefully tended, the result will be a bounty of Preparedness.The King

is the first component of the daily Royalty Race the HIM runs with him-self for proper personal alignment. The inspiration for the Royalty Race

comes from Jack LaLanne, who said that exercise is king and nutrition is queen—put them together and you’ve got a kingdom. F3 added the Jester because we realized that the wrong temptation will topple even

the strongest man’s fitness kingdom if not held at bay through disci-plined application of the DRP. After all, what will it matter if a man is in great physical condition if he is continually tripped up by festering

distraction?

A man maintains Fitness for reasons outside of himself

A man who has turned Pro doesn’t exercise to get good at exercising. His goal is Preparedness, a far broader and deeper objective than just

feeling strong and looking good on the beach (although there is nothing wrong with either of those two things). The HIM stays in strict physical training to get a crown that will last forever. Thus, there is an eternal

purpose in what he does. He is building a kingdom of Preparedness within which he intends other people to safely dwell. He knows that fa-

tigue makes cowards of us all.

The Collected Wisdom of F3

THE FOUR

QUADRANTS

OF PREPAR-

EDNESS

Q1/GET RIGHT:

the pursuit of prop-

er personal align-

ment

Q2/LIVE RIGHT:

the dedication to

Purposefulness

Q3/LEAD

RIGHT: the prac-

tice of Virtuous

Leadership

Q4/LEAVE

RIGHT: the con-

struction of Legacy

8

The goal of the King is to constantly increase 3S2T: Speed, Strength,

Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things

he must do to be a Leader. It’s not really very complicated, how can a man be much of Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a

son learn from a father who can’t play catch with him in the backyard

for more than five minutes without having to sit down?

Fitness is best Accelerated by running with faster men

There is no best or only way to Accelerate 3S2T. What works best for

the individual man will be dependent on the man himself and the cir-cumstances of time, place and age that are beyond his control. What may work for a 32 year old single man in Miami on a given day in Feb-

ruary is unlikely to work for a 52 year old guy with four kids on that

same day in Buffalo. They both have to find their own best way.

But what is true for both men, and all men seeking to Accelerate, is

that it works much better as a Group than as a Singleton . Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the

power of the Shield Lock, which is the horizontal relationship between

men. Together, we sharpen each other—as iron sharpens iron.

It’s simple really. If you want to learn how to run faster, just find a

faster man. And chase him until you catch him.

***WANT MORE QSOURCE? GO HERE***

Who’s Who & How To Find Them

Do you have ideas

or pictures for the

newsletter?

Contact SP

Want to get in

touch with the

group or attend a

workout?

Contact Buckner

9

REGIONAL NANTAN

Buckner

f3buckner@gmail.com

@BillCarroll204

EDITOR

Sugar Pants

thecoleperkins@gmail.com

@thecoleperkins