Tag: Cakeboss

Counting Down from 100

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WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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Tour de odor AKA style

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WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

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Shield is a lean mean pain making machine

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WARMUP: Did couple exercises
THE THANG:
4 rounds of board of pain
In between exercises take 400m lap
MARY:
ANNOUNCEMENTS:
Ruby and Splinter are training for Marathon :clap: :muscle: :bacon:
COT:
Be light in the darkness :bulb:

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St Paddy’s Day WOD

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WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners
THE THANG: We did 5 rounds of exercises
The first 3 rounds were 17 reps of each exercise followed by a 400 meter run. The 4th round was 15 reps and the 5th was 10 reps
The exercises were:
LEPRECHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY’S SHOULDER TAPS
IRISH TWISTS
POT OF GOLD SQUATS
PATTY O’PUSHUPS W/PLANKJACK
KISS ME I’M IRISH BIG BOYS
MARY: NO MARY
ANNOUNCEMENTS: Read your newsletter
COT: Reverend Ruby took us out with his soothing voice and a prayer

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Ass Kicking April Kickstart

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WARMUP: 20 Squats buy-in
THE THANG:
Ruck to Walmart parking lot with pain stations along the way:
– Incline merkins
– Squats
– T planks
– Merkins
– Dips

MARY: Yes

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2025 – SLT Disruption

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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.

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Four Church Corners

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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

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The Impossible Mile

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20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did:

The Thang
“The Impossible Mile Challenge”
– 1 Lap Burpee Broadjump
– 1 lap Lunge Walk
– 1 lap Bear Crawl
– 1 lap Run

<@UGU3XR5RP> finished first and thus was crowned “King of the Ring.”

NMM
We take on these challenges to prove our strength. On the surface, this was a physical beast. But during the challenge, it was apparent that this was just as much mental. No one chooses to do these exercises on their own. Candidly, it’s dangerous, difficult, and dare I say, impossible. But there’s a lesson in the face of challenges: will you quit when it gets hard or will you dig deep and push through? Whatever it takes to keep going, do that. If it means taking a rest and going again, do that. You must push past your perceived limitations to find the strength within. You have what it takes. Keep going.

Aye!
IJ

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