East and West

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The Fort is big in number and small in geography. For the first time in our history, we have two 1st F Qs.

  • Bonsai on the West
  • Time Machine on the East

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. We’re doing such a good job on the plant & grow side, that we’re making this change to the Shared Leadership Team. Leading requires disruption. Its Foundation 1 in the Q-source. The SLT has been disrupted this morning (5/15/2025).

This isn’t a management change: the 1st F Q doesn’t “manage” anything. Their gig is to serve the AOs and invigorating the PAX’s leadership. Two tasks that need more than one man in a region with 34 AOs. Day-to-day operations for the PAX will be unchanged, but our Site Qs will now be supported more appropriate to our size.

This is The Fort. We work to be better everyday because the alternative is unacceptable.

What will change for the PAX? Very little. You show up to a workout, invest in the men around you and go home to be a better leader for your family, at work, in your church, etc.

What does this mean for our Region? We’ve got two proximate leaders pouring into our the AOs, the Site Qs, and the Region as a whole. Each side currently has 17 AOs.

  • Yes, Hwy 21 is roughly the dividing line.
  • Yes, #ao-training-ground looks like West Berlin inside East Germany.
  • Yes, your individual work of EHing men and giving away this thing we call F3 is still paramount.
F3 The Fort AOs East West
So, go be about the mission. Let’s build each other up to become the leaders our community needs.

East. West. The wind blows the same in both. You still have to keep accelerating.

—
Band Camp

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2025 PGA Championship – Quail Hollow

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WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Homage & Something New

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Combine some of the greatest hits from previous Qs at Dawn Patrol and mix in something new.

WARMUP:
Mosey by the pond to staircase:
SSH, Windmills
Bear crawl the stairs
Imperial & Hillbilly Walkers

THE THANG:
Mosey back to Amphitheater:
Jack Webb

Mosey to fire pit:
WALK THE PLANK
One PAX lunge walks the pier up and back while the rest of the PAX do burpees.

Mosey back to Amphitheater:
Lieutenant Dan

Mosey to fire pit:
PLANK THE WALK
One PAX reverse lunge walks the pier up and back while the rest of the PAX do flying squirrels.

I should have had us do planks instead of burpees and flying squirrels, for a perfect double entendre. Dang it Bobby! Next time…

MARY:
Good mix followed by some yoga and stretching.

ANNOUNCEMENTS:
Tomorrow’s AI deal with Old Bay & Cornerstone.
After next week Tuesday Dawn Patrol is moving to WEP @ 6:15 am and will become a boot camp.

COT:
Praise for family’s good health, grandkid on the way. Prayers for wisdom and discernment with work projects and talking on new responsibilities.

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This Shirt Stinks

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11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to the front of SMS
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to the back of SMS
– 20 Forward Arm Circles (IC)
– 20 Backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to the back of SES
– 20 Flutter Kicks, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees

Mosey to car loop
– 20 Wall Lunges
– 20 Wall LBCs (IC)
– 10 Australian Mountain Climbers (IC)

Mosey to picnic tables
– 20 Calf Raises (IC)
– 10 Derkins (IC)
– 20 Dips (IC)

Mosey to bus loop
– 20 Bombjacks, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups

Mosey to alley
– Wall Sits and 10 Merkins each
– 10 Dirty Hook-ups (hands) IC
– 10 Dirty Hook-ups (feet) IC

Mosey to COT
– 10 Boxcutters (IC)
– 10 Reverse Boxcutters (10)
– 10 Pretzel Crunches

NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.

Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.

Aye!
IJ

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Do You Suffer in Silence?

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WARMUP:
– Moroccan Night clubs
– Low slow squats
– Imperial blocker

Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time. Non-carrying partner must be completing exercises while partner is carrying. Once partner 1 gets to the top, he calls for his partner to bring something up the hill while he begins the exercises at the top. Once the second partner gets to the top, he begins to complete exercises while partner 1 heads back down to start empty handed. Then partner 1 calls for partner 2 to move, and he begins to exercise until he gets to remaining gear. Repeat.
Bottom exercises: goblet squat w/bell or block, calf raises w/gear
Top exercises: 2-hand upright row w/gear, calf raises w/gear
THE THANG:
Gear up and head to the parking lot in the back of the school for 4 corners. Drop gear in the center, but keep ruck on for all exercises. Every time you get to the center, complete 10 squats.

Take your bell-only to corner 1 and complete 10 U-Hauls, back to center, corner 2 bring bell and block and complete 10 alternating single-arm curls, back to center, corner 3 bring block-only and complete 10 lunge squats with block overhead, back to center, corner 4 bring bag-only and complete 5 man makers.

Repeat until it’s time to return to C.O.T.
MARY: Load blocks into truck
ANNOUNCEMENTS:
COT:

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Ladder with lots of Merlin’s

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WARMUP:
10 overhead claps
10 Moroccan nightclubs
10 cherry pickers
THE THANG:
Run to each station complete the exercise at each station and return
Round 1 ladder
1 – burpee
10 Merkins
10 shoulder taps
10 flutter kicks
10 squat jumps
10 plank jacks
10 mountain climbers
10 American Hammers

Repeat for round 2 with 20 of each exercise
Repeat for round 3 with 30 of each exercise

Merkins total 300
Shoulder taps total 250
Flutter kicks total 200
Squat jumps total 150
Plank jacks total 100
Mountain climbers 50

MARY:
10 piston crunches each leg
ANNOUNCEMENTS:
AI seminar on Friday
Cannoli run on Saturday

COT:

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Back to School

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We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school.

Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we matriculated to the next grade we couldn’t forget our previous lesson so we repeated that exercise and performed the next grades exercise. As we were running out of time we accelerated our lessons by the 9th grade
– K – SSH
– 1st – Mountain Climbers
– 2nd – Merkins
– 3rd – Squats
– 4th – LBCs
– 5th – CDDs
– 6th – Flutter Kicks
– 7th – Lunges
– 8th – Diamond Merkins
– 9th – Plank Jacks
– 10th – Shoulder Taps
– 11th – American Hammers
– 12th – Burpees

Moseyed back to COT. No time for Mary. Ended with announcements and prayers and praises.

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Moist Men of Mystery

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Indian Run around parking lot

Mosey to the wall:
– Wall plank hold for 1 min
– Wall sit – each man runs out and does 3 of their finest burpees

Mosey to road.
DORA:
– 100 Big bois
– 200 Squats
– 300 SSH
– 400 calf raises/imp walkers (single count)

Mosey back to COT:
– Each man does 10 Sandbag tosses over back while others do:
– Merkins
– Squats
– Flutters
– Burpees

ANNOUNCEMENTS: Cannoli Run
COT: Prayers for mothers and families going into summer.

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Old FM

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3 was the count for ruck exploring an old FM neighborhood for the Tuesday 06:15 edition of Dawn Patrol.

Looking forward to the Italian festival, and prayers for job searches, graduating students, and family relationships.

Thanks to both Double D and Jekyll for the opportunity.

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