Only Took A Week And Half To Write This Up

WARMUP: Started with a warmup lap around the track for 1/4 mile. Then we did 15 Hand Release merkins, 15 Cherry Pickers, 15 Hill Billy Walkers, Moraccian NightClubs , and 15 Over Head Claps

THE THANG: Usually this AO does Broga prior to the boot camp version of workout. I opted for 20 minutes of Broga afterwards as I prefer to stretch with warm muscles to get a deeper stretch. So here’s what we did. After the warmup had Pax mosey over to football field for a exercise I found called The Red Bruchetta: It goes like this,

Start at one end zone run to other end zone and do 100 SSH’s, run back to starting end zone and plank while waiting for six to return.
Next run to the opposite 25 yard line and do 75 Mountain Climbers run back and plank on elbows till 6 is in
Go to 50 yard line and do 50 LBC’s return and do Hello Dollys till 6 is in.
Go to 25 yard line do 25 Monkey Humpers return and do Flutter Kicks
Go to 15 yard line do 15 Burpees and return and do Penguins in cadence.
This took about 25 minutes to do which left about 20 minutes of Broga to wrap it all up. Thanks Bodywash for the Q.
MARY:
ANNOUNCEMENTS: The Fort 10 year anniversary in September
COT: All parents and kids returning to school.

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The Dough Muscles

9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:

The Thang

10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)

Mosey to the Elementary School drop-off loop

Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:

Merkins
Calf Raises
Squats
Overhead Claps

Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).

From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.

Mosey to the track

Run a lap and 10 Burpees (x4)

Mosey to Covered Walkway

Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)

Mosey to COT

NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.

Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.

Aye!
Italian Job

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Yard Work Completed!

WARMUP: SSH, Imperial Walker, Merkins, Rebel Merkins, Cherry Pickers, Stretching, M Nightclubs, Low slow squat.
THE THANG: Hill work (5’s) Squats and Burpees. Followed by Bear crawl with Merkins up the hill!  Mosey over to the benches on the bus line with a mini DORA completed. ( 50 Derkins, Dips, and Squats) 10 reps each partner while other partner planked.  Mosey down to Football field for some 100 yard work stopping at every 10 yd line for a mix of exercises.  Back to COT w 2 mins to spare.
ANNOUNCEMENTS:  CSAUP discussion
COT; Wrapped up w prayers, graduation for kids, time-away from kids and remembering how much our kids and family mean to each of us.
Nice work!

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Shield Lock Brothers Take On 6 Of The Finest Pax At The Fort, 2 Scared Pax Ran Trails

Cheddah led us for the first half

WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers

THE THANG:
Balls 2 wall/wall sits for 2 rounds

Run to the hill in front of Pike

Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur

YHC took over after 30min

Run to the wall across from veterans park

10 Muscle up

Catch me if you can Indian run with 2 burpees to each stop

First stop the top of hill by Fortmill church of God

5 Kraken burpees
5 Lunge lunge Squat

Second stop Hill st and unity st near the cemetery

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

Third stop WEP at HWY 160

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

ANNOUNCEMENTS:

Read your news letter.

Grinder Thanks for the opportunity for us to lead

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Through A Different Lens

Through a Different Lens

F3 (www.f3nation.com) has been an integral part of me becoming the type of person, the type of man, I am today. This development process is a long journey, absent a finish line. This process can be frustrating as one never truly arrives at an end point. The journey is full of mistakes and learning opportunities we call waypoints, along the path of becoming the man you were created to become.

As of this past weekend in mid-May, there have been 28 GrowRuck Training Exercises, or GTE, executed during the 10-year existence of F3. These events are leadership training weekends where participants are taught virtuous leadership principles and then tested to put their learning into practice. I have participated in 3, Louisville, Myrtle Beach and this past weekend in Northwest Arkansas. All these events, both those I’ve participated in and those I have not, are uniquely their own. They have their own leadership team planning them, often times have different members of the Trainer and Cadre teams executing them and different men signing up to participate in the hopes they experience the same memory-making, life-changing moments they’ve heard about from events past. GTE’s are an excellent way to cement the development process for a man.

I’ve had those life-changing moments and often talk of the physical and mental challenges our teams have overcome. It is a fantastic way for men to learn life lessons as they’re expected to implement leadership teachings during frequent periods of high stress and limited visibility. What made NW Arkansas different?

First, I was flying in to participate in this event with my brother-in-law of 16+ years whom I’ve known for over 20. He is my wife’s brother and is also the leader of the regional F3 group hosting this GTE. In addition to the family connection, we were on the same team or as we say it, we were in the same Platoon. We often rucked side by side, each having some kind of heavy object hoisted onto our shoulders providing an additional challenge. Under such conditions, much didn’t have to be spoken. There is now a shared connection that just exists because of that experience. Sure, family vacations and Christmas dinners will now include inside jokes or “remember when” stories, but it’s the bond gained through shared adversity that grows the relationship.

Second, I was a Trainer alongside a great friend of mine, Frank. As a Trainer, you have a few primary functions during the weekend. In the beginning, Trainers rally the men and walk through the plan and expectations for the weekend. Trainers execute the Saturday morning workout consisting of leadership principles taught in F3. The major function of Trainers, requiring the most investment, is leading the 3-hour training session we call Grow School during which we teach these principles in a classroom setting and share personal experiences to support the content. This content comes from the book written by F3’s co-Founder, Dave Redding, Q Source (https://f3nation.com/q-source/). Trainers go “Under the Log” and participate like every other man. The difference here, however, is that Trainers cannot offer suggestions or advice, or serve in a leadership capacity during the event. They are to suffer and celebrate in all the same ways the rest of their team does. As I learned this weekend, this is where the magic happens.

The final element that made this weekend different was the connection made with several of the men in our Platoon. Those men know who they are as we pushed each other throughout the event, learned of very similar life experiences or, they presented an opportunity of personal investment. That’s one of the many special things about these events, it is about way more than “just” a 14-hour ruck event. Bonds are created through shared adversity.

While these and other experiences from this weekend stay with me, it is that role as a trainer I want to dig into a bit more. I’m 41 years old and have a history of surrounding myself, and in some cases, befriending, older men. I just tend to hang around guys that are a few years my senior. In doing so, I often pick up on their knowledge and listen to pieces of wisdom that stick with me. Rarely do I consider myself as a source of wisdom for other men. So, as a trainer, one is forced to be in the wisdom sharing role. Leading up to this unique opportunity, I studied and asked men whose opinion I value all sorts of questions about my preparation, what aspects I should dig in on and more broadly, their advice on how to present this material.

The training went well. While I went long on some points and rushed through others, I believe the material I presented was conveyed in a manner easily digested. I got vulnerable with the roughly 60 men in attendance in sharing how I’ve misaligned priorities, led selfishly and have eventually surrounded myself with men to hold me accountable. In the days since GTE28, I’ve had a few men contact me and thank me for sharing about my life and even talked about how it is causing them to think differently. That’s about as good as it gets.

Then, we went under the log. Frank talks about his passion of “unlocking” men for their true purpose. This isn’t a vocational unlocking but a true, life-meaning, unlocking and discovery of your purpose for living this life. Over the course of the event, under extreme physical duress, exhausted, hungry, frustrated, and possibly even regretting their choice to be there, I witnessed a few men become unlocked. They were transformed from deer staring into the headlights to men that assessed a situation and jumped into action. Their action threw their own personal comfort out the window because after all, they weren’t in this event for themselves. Sure, it’s nice to overcome something physically hard, but they kept pushing because that’s what they expected from other men in the Platoon, to keep pushing. In other words, they weren’t going to let you quit.

A man will quit on himself before he will quit on another man. We had plenty of time to ponder quitting. While carrying a ladder weighted down with fire hoses, sandbags, logs and our own ~40lb rucks, one could rationalize quitting in today’s world. But guess what? We weren’t living in today’s world this past weekend. The actions by men, most whom I’d not previously met, were inspiring. I witnessed a man in his 20’s take over the lead role and absolutely crush it. We completed every challenge with time to spare, knew the expectations and found ways to support the team. I witnessed a teenager lead men 2-3 times his age, including his own father. As soon as one becomes concerned about the generation behind you and its ability to engage, he put an end to that thought. It wasn’t perfect but you’d be hard pressed to find another 15-year-old with the courage and fortitude to take that on.

I witnessed a man puking on a field come back and excel during this event. I witnessed a man who’s never led even a small workout go on to lead us through a mock casualty exercise. I witnessed the silent courage of countless men focus on everything else but their own personal suck, just so that they could be a motivating force for others.

In the end, I had a few men come up to me, face to face, hug me and thank me for the role I played. You see, I’ve always found myself on the receiving end of other men giving of themselves. This time, I gave some of myself away because I was honored to be asked and I cared about these guys before I even knew their names. These men in Arkansas, from around the country, thanked me because I cared about them. I encouraged them to press on, physically, and in their lives back home.

Imagine if we could get every man to step into an experience like this, realizing it’s about way more than carrying a weighted ruck for a few hours. What if we all had the life-changing experience to recognize we get to invest in others and be invested into, while going through shared challenges? In 41 years, I’ve not found an environment better than a GTE where a man can fail then overcome, on his way to becoming a more unlocked man. It is a process, and a very rewarding one at that.

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