WARMUP: mostly chit chat with the new top brass
THE THANG: 2 for trails, 5 ruckers
MARY: breakfast samiches for the kid
ANNOUNCEMENTS: double down at the Jaeger, noon at Model-A for the charity presentation
COT: OYO
WARMUP: full crew in cadence
65ish SSH for the 65 dudes that were in the circle
Imperial Walkers
Hillbilly Walkers
Peter Parker
Split to boot camp and kettlebells
THE THANG:
Bootcamp:
– Buy-in: 20 bomb jacks, 20 donkey kicks.
– Bear crawl the length of parking lot / whistle = 10 merkins
– Lunge walk parking lot / whistle = 10 jump squats
Kettlebell
– 20 swings
– 5 merkins
– 5 goblet squats
– count down the merkins and squats keep the 20 swings
– Swing progression
– Squat Swings
– Swings
– American Swings
– Rack bell
– slow step back reverse lunge
– press when returning the back leg
– Clean Progression
– Row
– Clean
– Swing
– Snatch
Unbeknownst to the PAX we switched modalities about halfway through. This was to represent the foundation 1 from Q-Source: https://f3nation.com/disruption.
“Because it induces movement, leadership causes Disruption”
PAX were disrupted from their planned morning workout to make sure both Qs saw all the PAX and to push them outside the complacency zone of their established routines. With the leadership, we should expect disruption and embrace it.
Leaders influence movement towards advantage. Disruption is a solid technique to induce movement.
“If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading.”
It is not the goal of the new SLT members is not to manage or govern. It should not be the goal of the Site Qs to manage or govern. Let’s lead!
F3 is not an organization with leaders, but an organization OF leaders. Each man is freed to lead. The particulars of Site Qs and the SLT structure is nice, but let us not be afraid to disrupt when we have a vision for advantage.
Kermit handed 2nd F Q off to Liberty Bibberty
Band Camp handed the Weasel Shaker off to Poppins
Esso handed the Nantan Flag off to Band Camp
It is an honor to be considered a leader in the Fort. But be mindful every member of the PAX is A LEADER. Let’s all be about the business of leading.
THE THANG: Run down and up Harris Street to WEP and back – 3.3 Mi
Above plus Banks St and back – 5.0 miles
COT: Share heavy stuff in COT. Others have been there before to guide you through. Be aware of others’ peaks during your valleys. Because soon enough, you will be back at a peak to another PAX though his valley.
WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS
MTN CLIMBERS
BROGA
THE THANG:
Mosey to sausage hill
7s MOT bear crawl up run down
CCD
Squats
Mosey to movies
20 Dips
Dora
70 Merkins
140 Squats
220 LBCs
Parking lot lunges
2 Merkins at each stripe compounded
MARY:
Rosalitas
Box cutters
Squirms
Peter Pointers
ANNOUNCEMENTS:
Convergence
Jaeger
Vuvu Run
COT:
Mental health
WARMUP:
Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy
THE THANG:
The Sheldon Cooper
10 burpees
10 squats
10 merkins
10 big boys
Run 0.3 miles around the park and stop at lit swing and do:
9 burpees
9 squats
9 merkins
9 big boys
Run 0.3 miles back to start and do 8 of each. Repeat down to 1 each
MARY:
ANNOUNCEMENTS:
COT:
Pre-Workout Prep
Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each:
• Cone 1: 5-gallon buckets filled with bricks for farmer carries
• Cone 2: Cinderblocks
• Cone 3: Sandbags
• Cone 4: More cinderblocks
Then it hit me—I was 15 minutes early. The start time was 5:15, not 5:00. So, a slow mosey to the COT area, where I linked up with Farmers Only and Brawley. Soon enough, the PAX began to roll in, ready to put in work.
At 5:15 on the dot, we launched. Disclaimer was given, and movement began.
Warmup (Buy-In)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats
The Thang
PAX counted off into two teams, then received their marching orders: Work through each station in rotation, with a farmer carry serving as the movement driver.
Round 1
• Cone 1: Farmer carry buckets (approx. 0.05 miles)
• Cone 2: Sandbag Squats
• Cone 3: Cinderblock Front Raises
• Cone 4: Cinderblock Overhead Press
Partner 1 carried the two 5-gallon buckets down to the cone and back while the remaining PAX worked at their respective stations. Upon return, everyone rotated stations.
Round 2
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Bent Over Rows
• Cone 3: Cinderblock Curls to Press
• Cone 4: Cinderblock Tricep Extensions
Round 3
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Curls
• Cone 3: Cinderblock Manmakers
• Cone 4: Cinderblock Swings
Rinse and repeat—we cycled back to Round 1 and got about halfway through before time called.
Finisher (Buy-Out)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats
Quick clean-up, then straight to COT.
COT (Circle of Trust)
Announcements:
• Convergence Friday
• The Jäger on Saturday, plus the check giveaway
• Fast 5K for Luka
• Read your newsletter for more details
Prayers/Praises:
• Health concerns for many family members
• Mental health struggles among the PAX and their loved ones
• Gratitude for the men who showed up, held each other accountable, and pushed through the work
Final Thoughts
No wasted reps. No shortcuts. Just men showing up in the gloom, embracing the grind, and getting stronger together. Iron sharpens iron.
SYITG.
WARMUP: around the world
good morning
some fake yoga
THE THANG:
Barbarian to Press
8 reps for 5 rounds
in between rounds:
1. bear crawl – lunge walk back
2. crawl bear – reverse lunge walk back
3. bear crawl w/ bell – lunge walk back w/ bell
4. crawl bear w/ bell (sucked) – reverse lunge walk back (sucked more) (JWOW about fell over)
Bulgarian Split Squat and Cleans
1-2-3-4-5-4-3-2-1
Waiter carry back to COT
Right Hand: Row, Clean, Swing, Snatch
Left Hand: Row, Clean, Swing, Snatch
5-4-3-2-1
MARY:
again time was limited. Quack Attack is probably right about me.
ANNOUNCEMENTS:
3/14 Convergence @ the hive
3/15 Jäger @ GHMS
4/12 Luka Fast 5 @ PKMS
COT: Was held
WARMUP: Yea, of course. Warm up is important
4 corners at the Tide place
Merkins
Squats
Dips
Bomb Jacks
changed mode of transport around
THANG:
Mosey to Red Ventures
Stopped for Kracken Burpees
additive merkins for the first 9 light poles on the right (45 total merkins)
Stopped for leg raises on all fours at the fire hydrants, cause when was the last time you did that?
Got past the parking deck and found a nice set of curbs
Mike Tysons and Curb Alberts
kinda did 11s for a while until I felt like we should head back
Did additive lunges at the light poles on the way back (45)
MARY: No time. Quack Attack always tells me I don’t have enough core work in my weinke’s. he’s probably right. Wish he’d post more.
ANNOUNCEMENTS: Convergence 3/14 at the Hive
Jaegar 3/15 GHMS
Luka Fast 5 4/12 PKMS
COT: Was held. Prayers lifted.
WARMUP: SSH, IW, HW, Plank / Stretches
THE THANG:
Mosey up Main Street to Baptist Church
Corner 1 – 30 Monkey Humpers
Run to corner 2
Corner 2 – 30 Merkins
Run to corner 3 – 30 squats
Run to corner 4
Corner 4 – 30 LBC’s
Rinse & repeat for 5 (ish) rounds
MARY: Yes
ANNOUNCEMENTS: Convergence, Jaeger, Luca, RYN
COT: Always
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: the following exercises were done in cadence with a mode of transportation between each working our way back to COT after the Mosey:
Big Boy
Flutter Kick
Mountain Climber
Merkin
Monkey Humper
Freddie Mercury
Plank Jack
Hello Dolly
Moroccan Nightclub
Transport between was Toy Soldier, Lunge Walk, or Bear Crawl
This list was completed twice
MARY: Low Slow Squat, Penguin, SuperMan, Burpee
ANNOUNCEMENTS: Vuvu and Newsletter
COT: Love others, Serve others, Seek help when needed