WARMUP: 2.5 mile pre-run
THE THANG: ladder then four corners
MARY: some
ANNOUNCEMENTS:
COT:
WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence
THE THANG: a round of 13s – 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and shoulder taps – starting count was one. The pax migrated to station 2 via lieutenant dans, and at station 2 did big boi sit ups and American hammers ( or was it Russian twists, I forget) – starting count was 12. The pax returned to station via a mosey around the parking lot.
The task proved a bit ambitious for us, as we reached 6:00 with a couple of rounds left to go, but at f3, we get paid by the hour, not by the rep, so the effort was honorable
After reminiscing about the old abc wide world of sports, we spent some time brainstorming some good f3 names inspired by IP of our youth. Don’t be surprised if an upcoming fng goes home named something like Danny Zucko, Fonzie, or Grimace.
MARY: negative ghost rider
ANNOUNCEMENTS:
COT: prayers were lifted for vuvu and other pax in attendance
WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills
THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved
MARY: pax’s count
ANNOUNCEMENTS: lawn care, cannoli run, read your newsletter
COT: long Duck took us out in prayer
WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.
MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.
Run to opposite side parking lot of school for Dynamic Warmup:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20
The Thang:
Ran to the back of the school (near the bridge). Pax paired up and a foreman was selected to represent all pax. Each pair took turns working their way to a rep count (the pax not doing the exercise various stationary positions. Once all pairs done, a moving exercise (out-and-back) was done by everyone. Then, we started the next round. The details of each round are listed below.
The twist for April Fool’s day is that before the moving exercise, a true/false question was posed to the pax. If the foreman answered correctly, an “easy” out-and-back exercise was done. If incorrect, a difficult out-and-back exercise was drawn from the “bucket ‘o pain”.
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80
SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80
SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80
Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60
SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80
Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80
Great work by all pax!
WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: Cheese shredder 2 Rounds
Phase 2: 4 Corners of Doom:
1st Corner: Peter Parkers and Lunges
2nd Corner: Shoulder Taps and Seal Jacks
3rd Corner: Donkey kicks and Carolina Dry Docks
4th Corner: Mountain Climbers and Tricep Dips
2 Rounds with reps at 10 during Round 1 and Bear Crawl as mode of transportation and 20 reps during Round 2 with mode of transportation being the Crab Walk.
Phase 3: Dora:
100 Merkins
200 Squats
Clock was the other partner not doing exercise would run from one end of parking lot to the other.
Phase 4: Sprint
Everyone sprinted from one end of parking lot to passing the striped crosswalk. Winner chose an exercise. Kodak won and made everyone do 10 burpees.
MARY: She was afraid and didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Mosey, SSH, Cherry Pickers. Windmills, etc.
THE THANG: We celebrated 3/26/25 by hitting every light pole with 3 burpees/26 SSH/25 Flutters.
We ended up at the benches for a 50/50/50 Dora. 50 Derkins/50 Irkins/ 50 Step Ups.
Jail Break back up the hill to COT with 10 merkins, 20 squats, 30 CDDs at every 5 light poles.
Jwow
WARMUP: SSH, Merkins & stuff
THE THANG: 4 corners (merkins, squats, etc..)
50 yard sprints alternating w/ burpees
MARY: 1-leg LBC complex, other ab-ie stuff
ANNOUNCEMENTS: too long ago, probably about stuff that’s happened since…
COT: yup – 30 min. worth – mostly around defining “man” in today’s context & looking at what to emulate / discard when viewing our own dads
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.