WARMUP: we
THE THANG: ran
MARY: 4.5
ANNOUNCEMENTS: miles
COT: amen
Introduced a new loop around Baxter past Assassins house.
THE THANG:
Disclaimer given
Warm up
SSH
Windmills
Up/down dog, with J Lo’s
Mosey to wall – wall sits while each Pax does 3 burpees
Mosey behind Jiffy Lube
Step ups 20
Erkins 25
In/out abs 25
One leg squats standing on wall 15
Derkins 25
Go to HT parking lot
Pair up – one pax does pull ups on cart
corrals while other does merkins 50/200
Mosey to church
25 Squats OYO – run to circle, bear crawl around, head back to benches
15 Step ups (each leg)
20 more Derkins
15 hello dollies
Head back to COT to do:
21 merkins & 21 LBCs (single count)
18 merkins & 18 LBCs (single count)
15 merkins & 15 LBCs (single count)
12 merkins & 12 LBCs (single count)
9 merkins & 9 LBCs (single count)
6 merkins & 6 LBCs (single count)
3 merkins & 3 LBCs (single count)
10 Freddie Mercuries IC
2 minutes of full body destroyer
ANNOUNCEMENTS: read newsletter, HIM camp and blood drive
COT: prayers
WARMUP: mosey to nearby springs parking lot after climbing out of WEP.
Windmills, imperial and hillbilly walkers, tunnel touches and side straddle hops with burpees in between each exercise.
Mosey to the WEP path
THE THANG: Doing a lap around WEP, 5 burpees at each bench for lap 1, 10 hand release merkins at each bench for lap 2 and 15 squats for lap 3. After that, YHC handed off to Trucker for more “fun”.
Mosey to 160 – 5 squats
Mosey to springs wall parking lot – 5 clean sweeps
Mosey to parking lot at emmets – 20 flutters
Mosey to print shop- 5 pull-ups 5 irkins, repeat
Mosey to emmets – 20 flutters
Mosey to MP lot – 20 lbc
Mosey to spring lot – 10 leg raises
Mosey to other springs lot –
4 corners with seal jacks and ccd’s
MARY: Hello Dollys in cadence brought us to 0730.
ANNOUNCEMENTS: Yes
COT: 5th core principle
We set our bells down around 8 exercises written on orange colored construction paper and the pax rotated clockwise while leaving their bell with said exercise—we did max outs and experience different weights.
11 cones with exercises spread every 10 yds for 100 yards. Mode of transport between each were sucky.
The Fort Horsemen (three of them) rotated Q of this morning’s workout at #Varsity.
Ruby started with a warmup and with SSH, Low Slow Squats etc. and added burpees between exercises.
Off to the pull up bars and Ruby directed us in a pyramid scheme:
Do one burpee—then two pull ups
Do three burpees—then four pull ups
Proceed likewise until ten pull ups and the reverse back down to one burpee. Smokey.
Headspin did a cinder block routine burner: KB swings, goblet squats, curls, rifle carry, and then murder bunnies (no blocks broken!).
Back to Ruby to cover Splinter’s hill work with a modified DORA. Partner 1 does jumping lunges while other runs down hill and nurs back up. Did a couple of sets, then switched to jump squats while other runs/nurs.
Harry Carry concluded with a fish tracks routine: bear crawl, stop and do merkins, repeat 3x. lunge walk, stop and do smurf jacks, repeat 3x.
Run to COT for Mary: flutters, gas pumpers, freddies.
Fini.
WARMUP: None.
THE THANG: Disclaimer: it is Friday we are going to keep it simple. I set watch for 5 minutes. We ruck for 5 minutes and then exercise. 1 PAX carries 60 lb sandbag. REPEAT.
Exercises: Squats, Merkins, Step ups, Bear Crawl, Lunge Walk, Curls/Triceps, 5 weighted Burpees.
MARY: None
ANNOUNCEMENTS: F3 Dads workout, Dad’s Camp, Fort Retreat.
COT: Prayers for Tinsel’s surgery, Bones headed to New Mexico for 2 weeks.
WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on
1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10
MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600
ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives
Nice cool morning for the 4th and final edition of siteQ school. As with the other days the theme was Stewardship. In short, how are we as SiteQ’s acting as stewards of F3’s mission, our fellow PAX, and our actual Sites.
We moseyed to the elementary school where we ciricled up and asked the assembled Site Q’s what is F3’s mission. Slow Jams impressed by quickly noting it. I then challenged them all on what our credo is and what are our 5 core principles.
I think repeating what our mission, the credo and the principles is fundamental in reminding us of why we do what we do.
After a brief discussion on what it means to be a steward of our respective sites : leave no trace, be mindful of risks, plant the flag etc… We got to work. (since it is a workout afterall)
Stewardship of Site
30 second Tabata with 10 second rest 4 rounds. ( 2 shoulder 2 leg) The series is to do one rep of a “base” exercise then follow it with a single rep of another exercise and then increase reps as the time goes on. So 1 merkin to 1 tap increases to 2 merkins to 2 taps…3 to 3…4…to 4… and so on until time expires.
Shoulder Series by 1
1 Merkin to :
Shoulder Taps
Peter Parker
Mountain Climber
Hr Merkin
Leg Series by 1
1 Squat to:
Lunges
Calf Raises
Jump Squats
Step ups (if available
After I smoked everyone’s shoulders We talked about the importance of siteQ’s role in making sure both tenured PAX and especially newer PAX or FNG’s are taken care of at their sites. Meaning, picking up the 6, explaining terminology, introducing yourself to newer ppl, and ensuring we are creating a welcoming and positive atmosphere. We then got to more work. This series was focused on core so we did 1 to 4 ratio. 3 rounds.
Stewardship of Pax
Ab Series by 4
1 BBS to :
Flutters
Feet to Ground LBCS
Freddy Mercury
Hammers
After the Core series and looking at the clock I moved us quickly back towards COT but we did partner up and did a quick catch me if you can with merkins and bear crawls..up a hill. Because why not.
At COT I had us do a quick 5 burpees OYO and then got into the final piece which is the stewardship of the mission. How we as SiteQ’s can help influence the mission by how we run each of our sites.
I encouraged pax to read the detailed SITEQ guide that Fishtix put together and then closed us all out with announcements and COT.
In Lieu of a prayer I closed it out in a moment of silence and a final thought…that for all of us to remember that somebody…somewhere…is looking at YOU not only as an example…but as THE example for something. Don’t’ let that somebody down.
Thanks for coming and the opportunity!