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QSource

January 23, 2021

2021 Goals Men’s Breakfasts

Thursday 1/14/21 and Friday 1/15/21

Locations: Harvest Room (Munster), Les Cafe (Highland)

Pax in attendance: Optimus, Bob Villa, Muck, HHH, Lights Out, PacRatx2, and Peyton

First off, thank you for allowing me to host. Givers need people to allow them to give in order to feel good, satisfied, etc…… I’m a giver. A giver, of knowledge, my time, my love, and most of all my friendship. Like many brotherhoods, this is no different and I cherish that I have met all of you. I thank HHH for introducing me to this group. And I also thank the Pax that got HHH into this group.

With that here are the individual goals set by our fellow Pax. The purpose is to support and help them in these goals for 2021.

Bob Villa: Get down to 175 lbs and 15% Body Fat. Drink less coffee. I believe 170 is his ideal body weight per height.

Optimus: Wants to lose about 5-10 lbs. Concentrate on forms and quality of exercises.

PacRat: Get to less than 150 lbs. He feels his best at and around this weight. I believe he called it his take off my shirt at the beach bod.

Peyton: Wants to participate in an IRONMAN event this year. So that’s running, cycling, and swimming. If anyone can participate on any of his specific training days that would be great. I know the struggle will come in trying to fit F3 into this training and goal. I think there was another sticky note eluding to being at 170 libs with the correct nutrition.

HHH: Wants to volunteer at least once a month somewhere in Lake/Porter County. Many opportunities with Andrew’s background in Crown Point community, local schools, local realtors association. Food pantry is something Lights Out mentioned that we should navigate around Covid and see about doing again. I am good friends with Food Bank of Northwest Indiana; Victor A. Garcia, Chief Executive Office. I will get this going again for us and those interested. He is a fellow Mason in my lodge so count on this and keep tabs with HHH. His cell number is 219-776-8204

Segway to Lights Out. F3 goals are post 175 times in 2021. Do 10 unassisted Pull-ups. Get down to 170 lbs and 10% Body Fat. Increase Shoulder Size. Read the Bible daily through Bible App.

Muck: Fix up Camaro. Weekly Ministry Work. Be home by 5pm. Fix Fungus Toenail. Post on Mondays. Look at phone less.

Kato: I’m going to overshoot here. Get down to 220 lbs. Run 5-10 miles a week. Eat better. Get at least 7-8 hours of sleep each night. Get bigger biceps again. Less tattoos this year. Snowboard and skateboard more. And to be in Tough shape which means join Pathfinder.

The Why? What drives us? What drives others? Drink less alcohol and things in excess. These are some of the topics brought up during these breakfasts. Why does F3 feel like a job sometimes. “You can’t get away with anything!” These goals as mentioned before in the breakfast ought to be measurable. I would like to do some dinners this week for those who couldn’t join the breakfasts during the week. I would like to do this quarterly for the updates. Be on the lookout for calendar events to help support our fellow Pax goals for 2021.

Men’s Dinner on 1/23/21 Saturday night with Coors and Scarecrow at Five Guys in Munster.

Coors-He wanted to trim his Marathon time down from previous or most likely speaking of last years PB. He is shooting for 3:30 total time. I’m not sure what the breaks down per mile but I know I can’t do it but I will try to run some more miles with him throughout this year.

He also wanted to log about 1,000 miles in this year. Based on the steps he has been doing I think he should get there unless he doesn’t count non-running activities.

His last goal was do a true Murph. A reminder to what a true Murph is, it is one with a 20 lb. vest on while doing all the exercises. I look forward to doing the Monthly Murphs at Troy although it chaps my hide. It’s my Achilles Heal but I’m going to have to muster through it most likely without a vest.

Scarecrow-Mentioned doing the famous Rim to Rim to Rim in Arizona. I believe this topic is something previously discussed with Mr. Incredible and I looked it up. It is challenging in the fact that the mileage isn’t the crazy part but the dips in elevation and grade mileage is the tough part.

Scarecrow also mentioned goals of cutting down on unprocessed foods, less sugar intake, less coffee. Perhaps again, eating and drinking more healthier for his own health. I pray for your intestinal issues to get better in 2021!

The common theme again is Redwings in Naperville in July. Time to get ready boys! The weight challenge hopefully will continue after the end date and the monies roll over.

-Kato

Filed Under: BackBlasts, QSource Tagged With: Bob Villa, Coors, HHH, Kato, Lights Out, Muck, Optimus, PacRat, Peyton, Scarecrow Leave a Comment

March 17, 2020

BACKBLAST 3/17/20 Blue Solo Run @ (near) Troy

Pax: Blue

Nothing too exciting on this one. Just wanted to make sure I received attendance credit, so that I can still try to stay in front of Oilermaker for 2020. I have been resistant to purchasing any type of device, cause I’m kind of cheap. However, I did splurge on a Refurbished Apple Watch Series 3, so got to try that out on this run and logged 3.25 miles.

@blue

Filed Under: BackBlasts, QSource, Troy Tagged With: Blue Leave a Comment

November 21, 2019

F3: Get to know a new Pax and travel to an outside A.O.

I like being uncomfortable as it makes me grow.  For some, being comfortable is like fartsacking and staying put where there’s least disruption.  

My given F3 name from my younger brother is Kato.  The real name is Daniel Shih.  I challenge you to reach out and meet a fellow Pax from around the globe.

Here’s my personal contact information:

My location is Northwest Indiana

My main A.O. is Highland, Indiana 46323

My personal email is danshih76@hotmail.com

My Linkedin Profile is: https://www.linkedin.com/in/daniel-joseph-shih-07b5204b/

Filed Under: QSource, Uncategorized Tagged With: ALR, Remember 1 Comment

June 24, 2019

BB’s 40th Birthday & VQ!

QIC: Brutus Beefcake

PAX: Nabisco, HHH, Muck, Atticus, Mufasa, Preacher Pipes (FNG), Reck it Ralph, Chief, Fonzie, PacRat, Kato, Scarecrow, Krush Groove, Optimus, TaxMan, LaLoyd, Bob Villa, DrugDealer (FNG+RESPECT), BB (Q)

Being my first Q, of course I was nervous…and I set out my clothes, my camera and tripod, and whatever else the night before…and got up extra early…and still rolled up to Patmos with 5 minutes to spare (gotta get better about that!)

Warm-up (Parking Lot)

  • Ankle Rolls & Calf Raises (10 ICx2)
  • Knee Rotations (10 ICx4)
  • IST (20 IC)
  • Hillbillies (10 IC)
  • PacRat asking if there was a workout included in this morning’s warmup…
  • Lazy Mornings (10 IC)
  • Jack Reachers (10 IC)
  • Forward Arm Cirlces (10 IC)
  • Backward Arm Circles (10 IC)

The Thang!

  • Perfect Merkins (20 IC)
  • Dan Taylor’s (ascending order ratio of 1:4) OYO to 5:20
  • Doggie Paddle (to the grass – because, knees.)
  • Mosey to the Amphitheater
  • People’s Chair with Partner (Pax count to 40)
  • Partner Bropees (20)
  • Perfect Merkins (20 IC)
  • Repeat the Chair / Bropee / Merkin another 2 rounds
  • Mosey to the grass
  • Doggie Paddle (20 IC)
  • Dan Taylor’s (by the end we seriously had NO LEGS!)

Mary:

  • Plank (19 second hold, Pax count out x2)
  • Shoulder Taps: (Pax count out to 19)
  • Leg Raises: (Pax count out to 19)
  • Butterfly sit-ups: 20
  • American Hammers: (10 IC)
  • Repeat entire Mary and finish at 6:15

Moleskin:

WOW! My 5th Decade of life has started better and relatively healthier than my 4th. I pray I am able to continue on this path. One thing I pointed out at Coffeeteria is that I am grateful for lineage. If it wasn’t for HHH headlocking Kato, and then Kato to me, I would suffer the life of a SadClown probably forever. I am also grateful for a convergence of all A.O.’s that brought a show of force to Patmos to come and be with me as I attempted my first Q, and too wish me a happy birthday.

Having 2 FNG’s come out was also a lovely thing to see. Welcome to DD & PP!! I am grateful to Preacher Pipes (Quincy) for keeping a promise to me that he would come and try F3. He saw me 4 days later and properly informed me that he was still cursing my name due to himself being still sore. I can only hope that my first Q brought enough of the SUCK for you all.

I chose to start including the #qsource #qsourcecounts at coffeeteria. We started with F.1 Disruption and I gave a quick talk on it. I think it is important for us F3 PAX to continually ground ourselves in the mindset/philosophy of Getting Right and Being Right. It is our formula for Living Right and Leaving Right…and we should strive to hold ourselves and each other accountable to doing so.

Thank you to you all, individually and collectively, for making my 40th Birthday “party” one to remember. A few days later and I was still quite sore and it was one hell of a reminder that I made a great, life-changing decision, to allow someone else to be a #disruptor. I promised myself that I will forever remain one too, and have chosen some specific things that I am starting on in my own life.

SYITG,

BB

Filed Under: BackBlasts, QSource Tagged With: @F3Northwind, #F3Nation 1 Comment

March 12, 2019

Motivating the Motivator

F3 Kato’s Q entitled “Motivating the Motivator”@ Troy

Pax: Kato, Hitchcock, Coors, and Muck

QIC:  Kato

Tuesday, March 12⋅5:30 – 6:15am with sunset about 7:12am

Warmup:
10:1 Motivating the Motivator with 10 Merkins (9,8,7,6,5,4,3,2,1) to finish after jump hops

Bean Pickers x 15

Big Arm circles forward x 15

Little arm circles backwards x 15

Run 1 lap around Troy parking lot to the bottom of the hill

The Thang:

At the bottom of the Hill (middle)
4 count Bear Crawl:4 Merkins until at the top of the hill

Grab Blocks:
20 block skull crushers on your six
25 block curls
25 block shoulder presses
25 block squats

4 count Bear Crawl down the hill:4 Merkins until at the bottom of the hill

8:1 Motivating the Motivator with 10 Merkins (8,7,6,5,4,3,2,1) to finish

4 count Bear Crawl:4 Merkins until at the top of the hill

10 block skull crushers on your six
25 block curls
25 block shoulder presses
25 block squats

Put blocks away

4 count Bear Crawl down the hill:4 Merkins until at the bottom of the hill

Cool Down:
LB-Shihs x 50

5:1 Motivating the Motivator with 10 Merkins (5,4,3,2,1) to finish

CO-Shih

Moleskin:  First off, welcome back Hitchcock!  New job transition, and refreshed from his boat cruise with his sister.  BTW, is your sister single?!?!?  Just kidding, half kidding………..  I started out making sure Coors was ok with movements, and he told would be fine so I stuck with the original plan.  I was a bit worried about the toughness of this workout as usual.  Always looks great but its always up to the Pax.  Thanks for letting me lead again.  The Skull Crushers were at one point probably scary for a few of PAX.  I often forgot that the grip and weight of these former Thai Restaurant blocks weigh.  Probably 30 lbs potentially smashing someone’s face today.  I adjust the number for the second set.  Muck mentioned probably doing it standing up next time but I gently ignored him.  With Bear Crawls downhill, I always like how each Pax makes an individual decision on this as we need to take care of our bodies and of course only “YOU” know your body.  It’s no secret I hate Motivators but I thought, let’s make it fun and break it up.  The only thing I hate is my calves being on the verge of exploding.  With Merkins as a brief distraction and right back to it, we could have done 15:1 or 20:1 with this mixed in.  Going up and down Muck gave me idea for next Tuesday’s Q.  It’s called Burpees brothers so come prepared and pre-stretched!!!!  I decided to do a ton of Merkins because I feel my chest is flabby.  Pecs in particular so CPR 30:2 ratio exercises are coming back soon with some Scorpion Dry dock variations this spring.  Prayers are always for family, friends, and fellow PAX in CO-Shih.  Remember to say your prayers and eat your vitamins brothers-Hulk Hogan

Filed Under: BackBlasts, QSource Leave a Comment

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