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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Winter-  2019
Fitness, Faith, & Fellowship
New this week
Wishing all F3 Nation a Wonderful & Happiest Holidays!
Please be safe in your travels & stay healthy. Blessings to all for this Season.

5 Ways Running Can Make You A Better Leader

1. Know Your Goal And Want It

I really like running, and I don’t often think of it as a chore. But when I do, it is less often because of some self-imposed obligation to follow a training schedule, and more often because my diary is blank. With no race to aim for, I begin to feel like a hamster running round and round my wheel but going nowhere. Without a purpose, it is difficult to have much motivation and drive. Yes, it’s nice to go outside and get some exercise, but for what?

On the other hand, with an upcoming race to focus on, I actually quite enjoy a hard training session. Not that I particularly like the jelly legs, metal taste in your mouth, can’t-catch-your-breath feeling – but there is a strong sense of satisfaction in setting out a goal and taking concrete steps to get there.

Even better is when you’re in it with your teammates. Long runs in the rain together, track sessions trying to keep up with one another, and evenings spent chatting over plans or sharing war stories, all contribute to a shared focus, and a desire to do better with and for (or even against...) your friends. And what is up for grabs when you work together is much greater than anything you can do by yourself: when my team won the London cross-country league or the U.K. marathon team championships, I wouldn’t have got very far solo.

Winning a cross-country league isn’t a goal that everyone aspires to, but whatever you’re aiming for, having a clear vision of what you want to achieve gives you and your team a sense of purpose that will help you get through even the most soul-destroying of necessary tasks.

2. If You're Always At Your Peak, You're Not At Your Peak

When runners train, we are preparing to run at our fastest on race day, not to run as fast as we can every day. This means working systematically on the individual components of running: lots of slow running, steadily building up strength and endurance, with the occasional day of short, fast bursts to improve our speed. Going out as fast as possible every run would leave us shattered – or worse, broken – and unlikely to be able to switch it up a gear when the starter gun fires. And herein lies a key trick of racing – learning how to peak when it really matters, and making sure we don’t blow up getting there.

This is the same in other contexts. Whether it is a first meeting with a potential partner, a deadline for an important report, a deal, an event, an interview or a presentation, we need to be the best we can be on the big day. That means taking the time to prepare, to rest up and, importantly, to relax and celebrate our victories after a big push. It might mean some slow days but it also means avoiding a perpetuity of mediocrity: ready to rock and roll – stronger than ever – the next time the pressure’s on.

3. It Is Always A Game Of Psychology

It is pretty obvious that if you want to run at your best possible, you need to be physically fit. However, often overlooked is the need to also be mentally prepared. Even at my amateur level, I can think of races when I have failed to do as well as I could have, and psychology is often a key culprit (along with unexpected hills, and blizzards, and someone faster than me turning up). In a situation where the results are so obvious – you get a time and a position – it becomes very clear that top performances require focus.

Elite athletes are cottoning on to this and are increasingly employing psychologists as part of their support teams. From talking through how to react to high-pressure scenarios, visualizing what they are going to do in competition, to figuring out how they can best use stress and anxiety to their advantage, the mental is increasingly becoming part of their preparation.

So being on top of your game means being focused and present, anticipating what you need to do, and being prepared for the unexpected – as well as having the slide deck in order. A good leader needs to make sure they and the people they are collaborating with are in that place.

4. Be In It For The Long Run

From months of training, to turning down that last drink for an early night, to the feeling of exhaustion as you push to the finish line, it is fair to say that distance running is not about immediate rewards. There is however a “theory of fun” that explains why we keep coming back for more. It says that fun can be classified in three ways:

1. Fun when you are doing it (example: a party or concert)

2. Not fun when you are doing it but fun afterwards (example: a 10km race)

3. Not fun when you are doing it and not fun afterwards, but makes a very good story (example: a near-death experience in the mountains).

Now, spending weekends racing around a muddy field has certainly left me with a greater appreciation of Type 2 fun. Sure, some of it might be unpleasant, but the fun lasts for longer and the rewards are greater in the end.

There is a lesson here for leaders: in a world where the challenges we face are complex, long-term and without quick fixes, this ability to look to the long term, whatever it feels like right now, is critical.

5. Invest In Communities

Even as one of the most individual of sports, running doesn’t happen in a vacuum. The person standing on the podium may have the medal round their neck, but there are teammates and coaches, volunteers and physios, supporters and friends and family, who all played a role in getting them there. To be as successful as possible means building your network to include the right support that works for you, and drawing on it when you need it – whether that is words of encouragement and advice from a coach or some friendly competition from your teammates.

But leadership goes beyond drawing on your contacts, to actively contributing to building that community – and the running community is full of examples of people giving back in support of those with similar aims, from marshals, to coaches, to race organizers, to cheerers.

For leaders to make a true impact in the world, whatever their aims, they need to be able to build that community and take their allies with them.

Ragnar Alafia       December 6-7, 2019

 Link to List of Supplies & Clown Cars:


Team Gridlock:    Gridlock, Backdraft, Hot Pocket, Posh, Chilipepper, Trump, Fudgy, Sir Wallace

Team Pincher:      Pincher, Lancelot, Yamaha, Ringer, Bambi, Big Mac, Sparky, Brutus

Team Bing:           Bing, Rowdy, Crabcakes, Manziel, Olympus, Tex, Lambeau, Ace

Team Ripkin:        Ripkin, 8Ball, DeFib, Clutch, Mr Clean, Drake, Amazon, Young Buck



Salvation Army Christmas Party 
 December 12, 2019    5:30 - 8:30 pm     

Shave Kit Creation Fellowship
Dec  8, 2019    3-6 pm     Recall's House

Contact: Brutus  941-321-3726

F3 & F5  Christmas Gathering   
December 15, 2020

Sniper's Home      * More details to come

Q's Wanted - VQ's Wanted!
One of the core principles of F3 is that workouts are led by men who participate in the workout, in a rotating fashion, with no training or certification necessary.  Have you led a workout? We have had a number of VQs in December, let's keep it going!! Now is the time to commit to a day or two! If you have any questions about the role of the Q, or do you want to lead a portion of a workout, but not the whole thing, reach out to a fellow Pax member who has already Q'd and we will share with you!   

Click on this link to fill up the Q schedule :

Ronald McDonald House
Dinner/ Upside Down Breakfast 
December  17, 2019

Please join us or contribute to our providing a meal for the families that are staying at the Ronald McDonald House in St Pete.


5:00pm - 8:00pm EST

Monday, December 17, 2019
401 7th Avenue S - St. Petersburg, Fl  33701

Clown Car: 4:30 Munchies, 11569 SR 70 E. 
Please remember if you signed up to bring food or supplies. Didn't sign up fast enough? 
Bring snacks or plates/utensils to place in their pantry.

Contact: Mr. Clean for more info

Pics from last  event


April 3, 2020

F3 Florida Rucking 

RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character -- and builds it, too


Rucking is Simple 

Rucking is the foundation of special Forces Training

Rucking is Cardio

Cardio for people who think running sucks. Rucking for fitness will get you off the treadmill and into the world. If you want to burn up to 3X as many calories as walking, ruck instead. Your heart pumps faster during a rucking workout to get oxygen rich blood throughout your body, increasing circulation. And you can talk to your friend, who’s rucking right next to you

You wear a backpack (or better yet a rucksack), walk, it's a fitness thing. And you're already doing it. Hiking is rucking in the mountains and urban hiking is simply called rucking. Rucking exercises can be done at any weight

The weight adds resistance training to your back and shoulders, your glutes and legs with every step - resulting in strength gains without the bulk. Want more? Up the weight, increase the distance, or go faster

Still Fresh
F3 covering the Suncoast  



Various ones have commented that I love my pictures and that I'm always taking pics, and it's true. Reason... all my life, I see things in unique and different perspectives, as well in visual terms. One of my degrees is actually in photography, back when one had to actually set apertures, ISOs, and etc. I even mixed chemicals and developed the images in dark rooms. It's all in the concept, framing, setting and the image and what it conveys, that makes a photo. So, capturing the moment is important. I really stand behind "a picture is worth a 1000 words". As we are out doing our thing, I will see the intensity, passion, and energy in what we are doing, as well as the settings and emotions exhumed at the moment. To me capturing these unique moments, will convey how we are feeling and what we do as a F3. Many of the other Nationwide AOs post photos of their workouts and etc. Just posting what we do is fine, however, by adding pics of us actually working out and etc, will send a message out that we are passionate with what we stand for.  "Smile you're on Candid Camera"       - Lancelot

*** I welcome photos from you all, beatdowns, fellowships, and outside events. Please send any that you wish to share, because you do not want to see more Lancelot photos moving forward.

MISSING : American Shovel Flag

Contact Lancelot,  If Found
Welcome FNGs!!
  • Divinci
  • Ricky Bobby
  • Ringo
  • Houdini
  • Zipp
  • Siri
  • Kung Fu Panda
  • Seagal
  • Splashpad
  • Brutus
  • Archie
  • Denali
  • Iron Sheik
Let's get to EH'ing and fill this list week after week!
VQs this week:

1st F
List of Workouts

Q Schedule
 - Lots of Q dates available in December & January 2020!

1st F Ideas: Contact Mr. Clean
2nd F
Wawa- Lorraine/70 - Saturday after Beatdown
Paneras UTC - After Friday Beatdown, NBP

Rusty Bucket  - Date/Time TBD - Last Wednesday of the Month

Interested in taking over 2nd F Q? Contact Recall or Backdraft
3rd F
The Love Dare - Saturday/Greenbrook Park 6:15a

The Christian Atheist - Wednesday/Peaches on 70 7:00am

3rd F Ideas: Contact Ripken

F3 Workouts are:
  • Free of Charge
  • Open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle or Trust
These are the 5 core principles that every F3 Pax should know!
Copyright © 2017 F3 Lakewood Ranch, All rights reserved.

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F3 Suncoast · Outdoors - Always · Lakewood Ranch/Sarasota, FL 34202 · USA

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