Gopher 1 Year Anniversary Q

AO: The Ridge

When: 06/04/2021


Number of Pax: 19

Pax Names: BoilerUp,

Number of FNGS: 0

FNG Names:

QIC: Gopher

The BackBlast:


Mosey with butt kicks, high knees and shuffle


Imperial Walkers 12 IC

Goofballs 12 IC

Arm circles front and back 10 IC


Divided into 2 teams.  Each PAX chooses what they do and tabulates their points for the team.  Winner gets a fabulous prize

1 Point Exercises

1)50 SSH

2)50 Mountain Climbers (1 each leg)

3)Half lot run


1)25 Grady Corns

2)25 Monkey Humpers

3)Half lot run

2 Point Exercises

1)30 Overhead Press

2)30 Chest Press

3)Half lot run


1)30 Curls

2)30 Goblet Squats

3)Half lot run

3 Point Exercises

1)25 Burpees

2)25 Big boys

3)Full lot run


1)40 Merkins

2)40 Jump squats

3)Full lot run

Team 2 crushed Team 1 and I think Team 2 actually had one less PAX.  Final Score was 262 to 228.  Team 2 were rewarded with some 4th of July can coozies!

Mary – ACDC Thunderstruck Plank Up/Downs


Reflections on the previous year

1st F

  • Before F3 I would work out 3-4 days per week.  It was almost always after work by myself either running or lifting weights.  Depending on the day and how tired I was after work, sometimes this happened and sometimes it didn’t.
  • I’ve always been more of a morning person but could never motivate myself to get up before work consistently to exercise.  Getting that extra hour or 2 of sleep was always more tempting over the long term.
  • Over the past year I’ve been able to build myself up to consistently working out 4-6 times per week.
  • To account for the sleep that I need, I’m going to bed earlier.  I’m typically in bed between 8:30 and 9 PM.
  • Because of the workouts:
    • Obviously fitter and don’t get tired or winded doing normal stuff
    • My mental clarity is better throughout the day
    • My sleep is much improved, most days I work out I’m able to sleep through the night.

2nd and 3rd F

  • Able to interact with some super great men on a daily basis that I’m able to see them working to get right in many different aspects of their lives.  Physically, mentally, and spiritually.
  • I know I’ve talked about this many times before, but Q Source has been a blessing in my life.  I’ve never been part of a male group that is willing to be so transparent and vulnerable.  I truly look forward to these conversation each and every week as honestly it causes me to reflect on areas of my life I typically wouldn’t spend the time doing.
  • I love the mumble chatter throughout the day.  This provides an escape especially at work that would typically lead to seeing some level of encouragement a PAX has given or to get a laugh

I could go on but honestly wrote this before the work out and ran out of time.  Lots of stuff has gotten better in the last year but I feel like I still have a long way to go and F3 will be able to provide that structure and support for me and others to be better man and leaders in our community.  Aye!