THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails
ANNOUNCEMENTS: Fast Five
COT: Prayers!
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.
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
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
WARMUP: Yes! Brief mosey with some carioca, NUR, etc
This is a key step for YHC in a weinke as a means to assess pax fitness levels/mobility, loosen everyone up, and for me to get out of my head and into the moment.
THE THANG: We moved around the AO, using benches and building walls at points along the way. With a collection of experiences Qs, everyone shared ideas and preferences from their archive.
The shared suffering push took place along the wall with a series of exercises done until each pax’s Failure: People’s Chair, Balls to the Wall, Elbow Plank. Yes, Harry Cary was King of all of them!
MARY: Passed the baton to give each pax the chance to call an exercise IN CADENCE
Cadence calling is a core element of Qing a workout in my book. Not only does it keep pax together and in sync it also established the Q as the Leader when he calls exercises in cadence. It’s a core skill for all pax/Qs.
ANNOUNCEMENTS:
Key points recap:
1. To Q is a privilege (not work or an obligation); humbly accept the honor gratefully and prepare accordingly
2. LEAD! The Q is the leader, so lead the pax — that’s what they expect. A solid intro, Disclaimer and Cadence Count establish the Q as leader at the outset
3. Be present! — stay in the moment, aware of how pax are doing, how you’re doing, and you all stay together in all realms throughout (regardless of what your plan from day beforeifht indicate). The warmup is an example of a way to start on this path.
4. Shared suffering — push the pax somehow during the workout. It doesn’t have to be a 100% crusher…just find a way to push them beyond themselves in some way. They come out to be pushed and it’s the Q who has to deliver.
5. Have fun! — it’s ok to steal ideas from others and work then into your plan. Just make sure why you’re calling is something you enjoy and your joy shows through in your leadership and messaging.
COT: Yes, always!
WARMUP: Say hello to departing Block Party PAX and set watch
THE THANG:
Ruck from Veterans Park to Springs Complex and back with heavy conversation on how YHC can love Pusher more than I already do…squeeze maybe 2%more out of me
2.9mi and deep cuts
MARY:
Think about the “how” and then act on it
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for Lent preparation and for us as men to lean into our Savor for more understanding and less on our own
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH, windmill, but kickers, high knees, inch worm merkins on the field
Bear crawl back across the bridge
THE THANG:
7’s on the hill while nur up merkins at the top and big boy sit-ups at the bottom
Moves over to the basketball courts
2 rounds of
Dips, decline merkins and step ups
20 each
1 round of
American hammers, squats, wheezy jeffersons
Move to the picnic tables
1 round
Bent over rows by grabbing one side of picnic table and picking it up
Dead lift
MARY:
Airborne hip exercises
ANNOUNCEMENTS:
COT:
WARMUP:
SSH, an Imperial Walker – Squat mix, merkins, Peter Parkers
THE THANG:
tel:10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy
Called an audible to move to the next workout after 1 person was done.
Moved to the track and partner up for
100 merkins and 100 squats between partners followed by 400m run
Then 80 merkins and 80 squats, 400m
60 merkins and 60 squats, one last lap
ANNOUNCEMENTS: Jaeger, Rooster, Battlebot’s last Q and farewell at Printshop, Bethel
COT:
WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run
30min Broga
1mile Run
3min Broga
Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats
MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not