WARMUP: Orange Theory w Shield
THE THANG: loops around Kingsley
MARY: Plank
ANNOUNCEMENTS: yes
COT: yes
WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.
Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.
As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.
MARY: brief
ANNOUNCEMENTS:
COT:
WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips
Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%
WARMUP:
10 Mountain Climbers
10 Windmills
10 Cherry pickers
Mosey around the parking lot loop
THE THANG:
With Rucksacks and Sandbags
20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse drag sandbag back across the field, 20 sandbag curls, sandbag toss across the field, 20 sandbag curls, sandbag toss back across the field, 20 sandbag curls.
Shoulder the sandbag walk around to the zipper sign on the outer loop sprint to the next light pole, walk to the next light pole, sprint to the next.
Walk over to the corner on Dave Gibson
3 rounds of 10 Romanian deadlifts
Walk down to the next light pole 3 rounds of 10 bent over rows, walk down to the next light pole 3 rounds of 10 overhead presses.
Sprint back up to the corner, 3 rounds of 10 guardrail merkins
Return to COT. Various stretches for a full stretch.
MARY: N/A
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…
Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around – Ruck, SB, & KB.
WARMUP: Started with a mosey around the COT parking lot loop mixed in with the usual suspects, stopped and formed a circle back at COT for more of the usual warm-up movements. Time to work.
THE THANG:
3 stations were set-up around the COT parking lot loop. Instructed PAX they would need to carry all gear to each station. Upon arriving at a station, you can unload. Each station consisted of a buy in/out exercise and various other exercises with 1pc of gear. After completing the buy-in, list of exercises, and the buy-out, load up all gear and move to the next station. Continue until time is called. Stations are described below:
Station 1 — Exercises w/Ruck
· Buy In/Out – ManMakers x 10
Station 2 — Exercises w/Kettlebell
· Buy In/Out – Merkins w/ KB pull through x 10
Station 3 — Exercises w/Sandbag
· Buy In/Out – SB Overhead Press Toss x 10
Everyone made it through 2 rounds on this muggy morning. FishStix said we covered a little over a mile and then suggested we should add one more piece of gear. Will take this suggestion into strong consideration for next time! We started with station #3 because YHC did not pay attention when setting up the stations prior to the workout. Found out it's not about where you start, it's how we finish that is important.
MARY: No time
ANNOUNCEMENTS: Read your NL! Stuff the Bus this Saturday, Bethel this Thursday, etc…
COT: STK!
Link to text: https://f3nation.com/articulation
The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.”
The 3 Core Spurs (Takeaways):
Principle 1: Men often keep their visions locked in their heads due to fear of failure, lack of confidence, or pure laziness.
Principle 2: Articulation is not a genetic gift reserved for charismatic orators; it is a leadership muscle that must be broken down and rebuilt through deliberate practice.
Principle 3: Articulation is successful when your people comprehend the destination, even if they dislike the discomfort required to get there. Persuasion and buy-in come next, but clarity must come first.
Socratic: Where in your daily Concentrica (marriage, parenting, work) have you failed to practice clear communication, resulting in alignment drift?
WARMUP:
THE THANG:
Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light.
Mosey back to COT
MARY: NA
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
WARMUP: Mosey to front parking lot
(20) LS Squats
(10) Merkins
(25) Imperial Walkers
THE THANG: Mosey to Movement Mortgage parking lot
Bear Crawl across parking lot (5) Merkins every other line.
Crab walk back (5) Merkins every other line.
Pair up and do laps. 1st partner does (5) Merkins and catches 2nd partner. (4) Laps
Mosey to front parking lot.
-Protractor
-Freddy Mercury
-LBCs
Mosey to basketball court
(20) Dips
(20) Step Ups
Rinse and repeat x2
Sprint down and back x2
Head back to COT
MARY: PAX you call it
ANNOUNCEMENTS: read the news letter
COT: memory failure
10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did:
Warm-up
Mosey to flag pole
The Thang
The PAX brought a ruck, sandbag, and kettlebell each for a large loop carry then exercise routine. It looked like this:
Round 1
Round 2
Round 3
NMM
We often ask God to lighten our load, but sometimes He strengthens us by teaching us how to carry it. That looks like showing up when you’re tired. It means investing in others even when you see little results. It means leading when recognition is absent. It means remaining faithful to your mission instead of being fixated on measurable success.
Keep going, especially when it’s tough. The process is shaping you into a stronger man.
-IJ
The difference between sight and vision is sight sees what’s in front of you while vision sees where you’re headed.
Vision is the ability to see what ought to be done and communicate it in a way that motivates action.
Vision isn’t just dreaming about the future. It’s seeing reality clearly, recognizing the gap between what is and what could be, and helping others move toward that better future.
Vision Requires Action
Vision without movement is simply wishful thinking.
Vision Starts with Seeing Clearly
Before a man can lead anyone else, he has to honestly evaluate himself.
If we’re unwilling to face reality, we’ll never know where to lead.
Vision Creates Movement
People don’t naturally move toward discomfort.
Someone has to say:
“This is where we’re going.”
Without vision, people simply maintain the status quo.
Vision Requires Communication
You may know exactly where you want to go.
If no one else understands it, it isn’t leadership. Good leaders repeat the vision often.
Think about the workouts we do.
A Q doesn’t simply show up and start exercising.
He:
That’s vision in action.
The same principle applies to life.
Your family needs to know where you’re leading them.
Your coworkers need to know what success looks like.
Your brothers in F3 need someone willing to take the first step.
Takeaway: A man’s vision doesn’t have to be perfect. It just has to be clear enough that others can follow, and courageous enough to take the first step.
Questions
Think about the best leader you’ve ever worked for.
Answer:
Almost none.
They’re choices.
Challenge
Think of ONE sentence that describes where you want to be a year from now.
What’s ONE thing you’ll do this week to move toward that vision?”
Not next month.
Not this year.
This week.
Closing
Vision isn’t predicting the future. It’s deciding on a preferred future and taking the first faithful step toward it.
As the QSource teaches, vision gives a leader direction. Men don’t need a leader who knows everything—they need a leader who knows where he’s going and is willing to invite others to come with him.
Challenge
Think of ONE sentence that describes where you want to be a year from now. For inspiration, consider the three Fs. Where do you want to be physically (fitness), relationally (fellowship), and spiritually (faith)?
Write your personal vision in one sentence, share it with someone, and take one concrete action that moves you closer to it. A vision that’s never spoken and never acted on remains only a wish.