Sweaty at Minnow Pond by CH

On a toasty morning in the gloom @ MinnowPond everyone got in between 3-4 miles with three pain stations.  For most 4 rounds were completed with pain stations of…

  • 30 Merkins –  Corner of main and 160
  • 20 Jumping (Squats/lunges) – Church of God
  • 10 Pull-Ups – Printshop

It was a glorious morning!  1% better.

 

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Sweep the Leg – Go There – Go There

Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Badlands returns…. and then exits

My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.

WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.

THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.

didn’t make it all the way through

ANNOUNCEMENTS: welcome FNG Skid Row

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Lights

WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us

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We are the Knights who say Nee – Leave Right

COACHES BOX – Leave Right – 07-27-2023
Intro – Always leave something better than the way you found it. King, Queen, Jester, Ms, Shorties, Mammons, Faith,
Mosey to HS Student lot:
WARMUP:
SSH, Mountain Climbers, Low slow squats, Imperial Walkers, Hillbilly Walkers, Moroccans
PLANK – Legacy is created by the HIM’s development of Virtuous Leaders
1. Sua Sponte Leader (Latin: “of his, her, its or their own accord”) or suo motu (“on its own motion”) describes an act of authority taken without formal prompting from another party
a. Make the Mission Clear – Completing experiences that are not commonly found else where while also maintain our laid Back Pack attitude.
b. Teach All that you know –Become unnecessary. Work your way out of a job so the group can thrive without you. – Copying my assistants on emails – They can see the examples.
c. Incentivize Individual Initiative while gracefully managing failure – Let someone else lead and guide them along the way. If they fail, accept responsibility in front of the group. Then review the failure, in private, with the leader.
Mosey to Football Field area: Shuffle L / R, Karaoke L / R, Nur,

The THANG
Part I: 4 trips around the square:
2. Schooling: Leadership Training provided – Lead by example
Cone 1: 10 Burpees, 8 Burpees, 6 Burpees, 4 Burpees
3. Apprenticeship: Positive Habit Transfer – Sitting down with a leader on a new process, piece of software, any new skill this person has not done and walk them through it. I have reviewed how to plan a camping outing with a person who has never done it before, step-by-step. I documented my lessons learned and shared this with a timeline.
Cone 2: 40 LBCs, 30 Big Boy Situps, 20 flutter kicks, 20 American Hammers
4. Opportunity: To practice what leader has learned. Means as the leader you will need to give up control
Cone 3: 25 Merkins, 20 Diamond Merkins, 15 Wide Arm Merkins, 10 Hand Release Merkins
5. Failure – An undesirable outcome that builds Leadership Foundation – This is where you will learn the most.
Cone 4: 40 Squats, 30 Bobby Hurleys, 20 Mountain Climbers each leg, 20 Donkey Kicks
Part II: Grab a 1 stone for 2 people – take it to the bottom of the hill
6. Accountability – Setting and Maintaining High Standards in the Team. A Team and Individual needs standards to strive towards. Don’t give up on the person who can’t – Move on from the person who won’t.
DORA – With stone
​100 squats, 50 curls, 50 tricep extensions, 200 chest presses on your back,
​Runs up the hill – Bear crawls around circle at bottom, then switches
1. Lizard Building – Next generation of leaders
a. Be on the lookout for the next leader
b. Once you identify, tell that person why they would be a good leader.
Indian Run back to COT

Closing thoughts:
Have I done all of these? No.
Don’t try to do everything yourself. You are a leader. Act like one and delegate. Too many times in my earliest weeks I took everything on. I soon realized I could not do it all, and started asking for help, nervously at first, confidently soon after (ie Equipping)
Hire the right person the first time. Hiring the wrong person sets the team back and makes everyone wait. Hire based on what the position needs and the person can provide. Person meet the position needs but told they would be limited in providing time. I hired this person when I should have moved onto the next. I was about to confront this person about it not working when that person reached out to me. I wasted 9 months of time and the team spun their wheels until the right person was hired (who is now excelling at the role). (Accountability)

PRAYERS:
Hotcakes has Stage 2 lymphoma and started treatment on Tuesday. All things considered, the treatment went well.
Cohiba’s wife is going back to work
Soup to Nuts wife needs extra prayers as she isn’t feeling well.
38’s in-laws are in town. He needs prayers for patience.
Sugar Daddy prays for patience for our country, sons and Daughters. It is tough growing up with outside social media trying to tell your child how to behave.
Cyclops will be transitioning to his new company within 30-45 days.

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Oklahoma at STL

Warmup: None

The Thang:

BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10

Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.

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Running Street Jackson

Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)

Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)

Rinse and Repeat

Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.

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7-17-2023 Simple

All veterans so quick disclaimer, run to back for 7 HR merkins, 17 morracan night clubs, and 23 SSHs. I decided last night to just keep it simple and use the date. Run to gravel lot, 7 squats, 17 overhead claps, and 23 seal jacks. Run to Toastery, 7 HR merkins, 17 MNCs, and 23 SSHs. Run to bank lot in front of Walmart.

I wanted to keep everyone somewhat together before turning loose the speedsters (Tesla, Fishy). Keeping with the date, did 7 bombjacks in bank lot, run down to traffic circle, 7 merkins, back up to bank lot. Repeat with 17, 20, and 23 reps. Pick up the 6 since time was almost up. Make our way back to COT with the same stops on the way back.

Pretty hot out in the gloom right now but I appreciate all the guys coming out and pushing it this morning. Thanks Badlands for the opportunity!

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I’m old enough to be Battle Bot’s dad. Are you?

WARMUP:
SSH x 35
Mountain climbers x 35
Low slow squats

Balls to wall
Leapfrog bear crawl
x2

THE THANG:
The goal of the workout today was to hit shoulders hard, and progressively increase the reps throughout.

Set 1 – at the wall
5-10-15
Wall walks w/ Merkin
Jump squats
Big Boys
I didn’t intend for wall walks to be the main focus of the workout, so we called an audible on wall walks to drop reps to 5.

Set 2 – at the roundabout
Bear crawl around roundabout
10-20-30
plank Jacks
Grave Digger
Peter Parkers

Set 3 – Apartment hill
20-40-60
Lunges
Shoulder Taps
Monkey Hampers
Bomb Jacks
Hill sprint

MARY:
Didn’t finish the last round of Bomb Jacks before returning to COT, so we did 60 Bomb Jacks in lieu of Mary.

ANNOUNCEMENTS:
COT:

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