Preblast for the Week of July 4th
What we did last week:
M: 65, T: 58, W: 65, Th: 45, F: 51, Weekend: 81 = 365 Total Posts!
5 FNGs (Welcome!): Chip Gaines, Mustard Man, Lawn Boy, Jimmer & Fall Out Boy
3 WLs: Brad Pitt (F3 Cherokee), Crevice (F3 Birmingham), Summit (F3 Northeast)
Club 345: T-claps to Echo for completing his first 345! He posted every day last week and twice on Saturday
T-claps to Photoshop for earning both his AO & Q Passports last week! He is the first HIM to do this back to back in 2021 & 2022! Nice work, bro
Rogaine stepped up to assume Thursday AOQ duties (with very limited power) at AO-Morg
Last week was a BIG week for VQs! Rhombus, Downgrade, Butter Burger and Jesse James all delivered respectable beatdowns on their initial Qs! Well done, brothers
Band Camp stepped up to take on Friday AOQ duties (again with very limited power) at AO-Quad City
64 PAX converged at AO-Mothership on Saturday for this year’s Fourth of July on July Second Celebration! It was a team based competition with 4 beatdown stations. Team Ice Capades took the #1 spot, but I think we can all agree that everyone who participated WON THE DAY! It was a great morning full of all 3 Fs! Huge thanks to Turkey Leg for his leadership and to everyone on his team that worked to make this event such a success! Hit that :turkeyleg: emoji if you read this
Highlights for this week:
KOTB is this week! Post at your favorite AO on Monday and Tuesday to help them bring home the flag for the month of July!
Summer of the King Challenge #2 — Building Mental Toughness through Setting and Meeting Goals courtesy of Roots starts TODAY and runs through July 16. Below are full details on what he is suggesting to make us better!
Incorporate the following into your Qs, complete on your own, complete with others:
Speed – Submit your fastest 1/2 mile, minimum of 3 efforts
Stamina – Commit to 1 running Q – 45minutes to1 hour per week (4-6 miles)
Strength – 5 Minute Plank, continuous hold. Wherever you’re starting from, work up to 5 continuous minutes. If you can already do 5 minutes (or aren’t far from it), set a goal to increase by at least 50%. Good Form is a must. A poor-form plank is no plank at all (and therefore doesn’t count toward your goal).
Toughness (Physical) -Commit to a schedule – Plan which BCs you will attend for a two week period, write it down and stick with it. Goal is at least 4x per week but you must commit to which 4 in advance.
Toughness (Mental) – 5 Minute Daily Meditation
Book recommendations: The Obstacle Is The Way – Ryan Holiday, How Children Succeed: Grit, Curiosity, and the Hidden Power of Character – Paul Tough
Mark Your Calendar/Upcoming Events:
The 3rd Annual Warden workout is coming to AO-8Track on July 15. The Warden is a workout to honor Boudreaux’s late father on (or near) his birthday, July 23. His father served as a Louisiana Department of Corrections Warden for 20 years and passed away in the early days of the pandemic. Make plans to come celebrate his life!
F3 Memphis 5-Year Anniversary coming up August 20!
1ST F – Fitness
Summer of the King From Q-Source: The King https://f3nation.com/king-q1-3/
Turkey Leg (1st F Mane) will be pushing out challenges over the course of the summer with help from special guests (aka Top Qs) targeted specifically towards 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). The goal of the King is to constantly increase 3S2T. These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Leader. The Top Q is selected by PAX Vote (could be creativity, COT, tough workout, anything goes). The Top Q then picks the following:
- Time period (at least one week, could be up to two weeks)
- Exercises/thangs that PAX can do on their own or that Qs can incorporate into their Qs with the 3S2T categories (referenced above) so there will be at least 5 suggestions
AO and Q Passport Challenge started over for the new year! Post to all 25 F3 Memphis AOs to receive the AO Passport Patch. Step Up and Q all 25 F3 Memphis AOs to receive the Q Passport Patch!
Have a Favorite Q? Or wanting to avoid a specific Q? Checkout who’s Qing the next 2 weeks right HERE!
Find the workout location nearest to you right HERE
2ND F – Fellowship
Checkout #2F-lunches if you want to grab lunch with your bros!
Checkout out Events Calendar for more 2nd F.
3RD F – Faith
If you want to post something in next week’s preblast, let me know by Saturday.