WARMUP: Yerp
THE THANG: 9 merry men rucked to the woods and spent some time in the rocky rooty trails to strengthen their ankles and feet.
MARY:
ANNOUNCEMENTS: Cannoli Run
COT: Prayers For Cornerstone Moms Healing and Safe Travels For Spring Breakers.
WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree
THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk
Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:
WARMUP: Yerp
THE THANG: 8 men joined me for a stroll into the woods at Springs. We did 10 reps of each exercise adding one every time we stopped. They were Sumo Squats, Curls, Upright Rows and Over head press.
MARY: Nope
ANNOUNCEMENTS: Read Your Newsletter
COT:
Baxter Loop: we ran down Market Street across 160, down to Stratford Run. Left onto New Gray Rock Road and down Sutton back to Market. We got 3.3+ miles in. It was glorious.
THE THANG: Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT
WARMUP: Moroccan Night Clubs, Cherry Pickers
THE THANG: 2.5 mile Ruck around Kingsley starting w/stairs at the Edward Jones building and shared heavy burdens throughout (i.e. 70 lbs, and 60 lbs sandbags). Plus 200 sumo squats, 20 each at 10 select stops.
MARY:
ANNOUNCEMENTS: Read your newsletter, Fastest 5k
COT: It is what it is
Out and back to GHMS, via Richard’s Crossing, and ducking into the Earthfare parking lot (to avoid 160 as much as possible).
Ran down Munn to Harris up ardrey to 160 down Jackson up Harris cut through school lot. Dropped off Twisty and did a new Kingsley loop cause Rockthrill encouraged us. :joy:
Disclaimer Given and headlamps checked
WARMUP:
Single File Formation to light at Hwy 160
THE THANG:
3ish Mile ruck around the property of the Coach’s Box where <@U072Z2Z380L> is king. Stopped a couple of times for 10 reps of the following movements:
Ruck Curls, Step-Ups, Incline Merkins, Dips, and Tricep Extensions
MARY:
Was missed
ANNOUNCEMENTS:
Fast Five, Newsletter
COT:
Always Present and Always Stays in COT. Always check on those that show up.
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.