F3 Temecula

HALF-MURPH Wednesday

5am Prerun for Malone, Yackie and Belding.

Gump, Curly Fries and Frijole got a nice mile in.

THE THANG: 15 PAX

800m run
15 rounds of:
-5 pull-ups
-10 merkins
-15 squats
800m run

Some wore a vest and some didn’t…all got 1% better.

COT (Frijole): “Get your own house in order before you go about changing the world. Start by making your bed.”

I come back to this phrase whenever I feel like I’m losing control of an area of my life (physically, spiritually, emotionally, or otherwise).

Before trying to solve the world’s problems, how is your family doing? Your community? Your own life?

The reason I lean on it is because it forces introspection instead of extrospection.

I’m a firm believer in the reality of goodness…not the perception of it. That requires honesty and a willingness to constantly evaluate your actions…

—> What am I doing (or not doing) that’s creating this outcome?

—> What do I need to do more (or less) of to create the outcome I want?

I’ve made several meaningful changes recently that have brought me a lot of peace. Much of that came through the influence of the men I surround myself with in F3.

One lesson that’s stuck with me is: “Extraordinary in the ordinary.”

Slow down. Look around. Appreciate the small things…the time with your kids, the conversations, the moments that are easy to overlook.

We’ve drifted away from that a bit as a society, but I’m optimistic we’ll find balance again. It just takes consistent effort and a willingness to do things that feel uncomfortable at first.

You are not the same man you were yesterday, and you won’t be the same man tomorrow if you keep showing up.

So start small.

Fix the things you repeat every day. Eat a little better. Sleep a little earlier. Drink a little less. Be more intentional.

Focus on the changes that actually improve your life—not just the perception of improvement.

Start…by making your bed.

Running Deck of Cards at AO The Journey!

♠️ 100 Cindy Press
♦️ 100 Merkins
♣️ 100 Cindy Curll-Press (IC)
❤️ 100 Box Cutters (IC)
🃏 Bobsled to Oenalty box, farmer carry to midfield, 15 man makers, farmer carry to penalty box, bobsled back to baseline
🃏 100 Squats

COT:
Q brought up the topic on how to stay motivated without a clear external goal. Good discussion all around as it is something we all deal with. 👊

Father’s Day Sunday Run/Ruckday at AO The Meadows!

The boys took to the trails and got some great time on feet paired with some fellowship along the way.

COT: A reminder to stay positive about ourselves and all the good we do. We’re often great at speaking positively, encouraging, and uplifting others. But when reflecting inward on ourselves, we become overly critical and focus attention on areas in which we’re deficient. Rather than acknowledging/celebrating all the victories and good that we’ve already done and continue to do - as dads, husbands, and men.

Happy Father’s Day to all the dads out there who show up!

For yourself
For your families
For your communities

The world is better off because you and your impact to@those around you.

Keep showing up 👊

Saturdays are for the Boys!

Fun beatdown from Girl Scout, with a ladder of Cindy work and burpees while we chased the rabbit (aka Zamboni).

Welcome 2 FNGs:
- Sideshow
- Doghouse

As we look forward to Father’s Day, Girl Scout opened it up the group and asked:

1) What does being a dad mean to you?
2) If not a dad yet, what kind of dad would you want to be?

The overall consensus from the group, Wais that fatherhood requires patience, understanding, and adaptability. At times it calls for Tuff love and the willingness to accept family members for who they are. Above all, being a father means leading by example and showing unconditional love. ❤️

Mondays in the Land of Heroes!

Matlock Q with a burner Deck of Cards…

Finished it off with Thunderstruck in a way that makes you not want to listen to the song ever again… 🎸

😤

🛡️ Shield Lock 🛡️

A little snapshot of the last few days.

Trudging up a mountain.
Running through the Meadows.
Work at the Stone Dome.
Running Deck of Cards.

Something for everyone, but the best part is doing it side-by-side with your fellow PAX.

👊

23 PAX to welcome our boy Matlock home!

COT:
When I showed up for my first F3 beatdown in September of 2023, I was a lone wolf. I didn’t really allow myself to talk to anyone, but I showed up every day.

It took me months to get the courage to even show up for Coffeeteria and allow myself to experience the brotherhood.

The boys back home in Rockford, where I moved last June, don’t believe it when I tell them this. They don’t know the lone wolf that some of you got to know.

F3 has transformed my life and my personality. But that’s the mission of F3: to invigorate male leadership.

I landed in Rockford on June 2 and started F3 Rockford on June 14 because I can’t live without F3.

In Rockford, I have a solid Shield Lock of guys who show up to every single beatdown. Because F3 isn’t a club. We’re a team. And a team means teammates.

You NEVER let your team down.

With our Shield Lock firmly in place, you need a note from your wife if you’re not going to show up. I highly recommend it, boys.

Show up. Show up. Show up.

Don’t make F3 about you like I did when I first started. Make it about your fellow HIM (High Impact Man).

I could name so many guys who have made a huge impact on my life. Right now, I’m staying with Truth, a solid part of my Shield Lock, and Frijole, and I are pen pals. Actual pen pals. We write each other letters by hand and send them through the mail.

F3 does strange things in our lives.

I have shared my suffering and my victories with you.

Crazy, out-of-this-world things have happened to me in F3 simply because I kept showing up.

All of you have taught me so much.

I’m not trying to single anyone out, but Orbit told me I was never allowed to lose hope. Never.

I showed up alone, but I didn’t stay alone 🙏

I love ever single one if u

Saturdays are for the boys! 😤

21 PAX for some fitness + fellowship 👊

🫘 Frijole Special 🫘 (Crawl Bear up the ramp - do the hardest thing/thing you don’t want to do first!)

Grab Cindy and head to Baseline

Warm-o-Rama:
- SSHs (20 IC)
- Abe Vigoda (10 IC)
- Shoulder Burner
- Perfect Stretch Penalty Box
- Side lunge back to baseline
- Toy soldiers to penalty box
- Butt kickers back

Round 1:
- 5 Thrusters (IC)
- 5 Backscratchers (IC)
- 5 Burpees (OMD)
- 5 Cindy Curls (IC)
- Bobsled to midfield. Run to baseline and back to midfield. Bobsled back to baseline.

Round 2:
- 10 Thrusters (IC)
- 10 Backscratchers (IC)
- 10 Burpees (OMD)
- 10 Cindy Curls (IC)
- Indian Run x2 laps

Round 3:
- 15 Thrusters (IC)
- 15 Backscratchers (IC)
- 15 burpees (OMD)
- 15 Cindy Curls (IC)
- Gassers (50 yard sprints x 4)

Ultimate Football for 20 minutes.

COT:
It’s a lot easier for man who is trudging through the dark Valley to reach the top of the mountain when a fellow brother that is on his own Mountaintop reaches down to help him.

Took Q Source Q1.12 - “Meeting” and applied it to the power and importance of physical proximity, sharing some recent struggles with the group.