Tag: Crystal Lake

Pillars of Pain – Part II

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No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with Partner 1.
Big lap around the field and back to the front of the school with stops at each corner, bear crawl and farmer carry between stops.
Sandbag exercises man makers, curls, Flutters . Lunge walk to last pillar. Squats, LBCs, bend over row. 10 reps at first stop, +10 reps at each next stop.
Back to flag for COT.

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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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The Sheldon Cooper

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WARMUP:
Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy
THE THANG:
The Sheldon Cooper
10 burpees
10 squats
10 merkins
10 big boys
Run 0.3 miles around the park and stop at lit swing and do:
9 burpees
9 squats
9 merkins
9 big boys
Run 0.3 miles back to start and do 8 of each. Repeat down to 1 each
MARY:
ANNOUNCEMENTS:
COT:

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Run, Exercise, Run, Do The Work

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Mission – Know It…for the love.
WARMUP: Not Really
THE THANG:
Run around the building, 3 core exercises
Run to Front St, 3 upper body exercises
Cross 160 & run to Brayden, 3 lower body exercises
Run to the bottom of the hill and back up, 2 core
Run to Ivybrook, 2 upper
Run to the school basketball courts, 2 lower
Run 1/2 way up the back road, 1 core
Run to the top, 1 upper
Run back to the basketball courts, 1 lower
Run to Ivybrook, 2 core
Run back to COT…Plank series

For the one person that read this far, you’ll see the similarity to a recent Minnow Pond BB. Why reinvent the wheel? No need to introduce a game or anything creative, just get a minimum of 3mi and make the guys push a little harder. Or, pull a little more if you’re ‘squatch.
In other areas of my life, I try to make things harder. In some cases, I’ve even created the more difficult situation. If I can strip the emotion out of the situation, assess it then address it, I can tackle it.
That’s exactly what we did at Sweep The Leg. We assumed this post would be hard, showed up, got simple instructions and did the work. Nothing creative. Nothing complicated. Nothing emotional. Nothing easy.
Just.Do.The.Work.
For the love, stop settling for just showing up. Showing up is important, yes. You can’t lead without showing up. If this is about leadership, don’t measure yourself against a standard that says showing up (physically) is enough.
You’re here for more. Time to lead!
MARY: See above
ANNOUNCEMENTS: Convergence, Jaeger
COT: You should’ve been there.

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Ruck and the Rosie

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WARMUP: Imperial Walkers and Low slow squats
THE THANG: Walk to Walter Elisha Park, walk to Harris Park, 20 Squats with rucks, Backward walk 300m, Walk to Illumination Wines, 20 Squats, Walk to COT, 20 squats
MARY: 5 Minutes of stretching
ANNOUNCEMENTS: Convergence 3/14, Jaeger 3/15
COT: These men keep me accountable

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Circle of Pain

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WARMUP: Probably
THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap
MARY: More bell work
ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager
COT: Lots of family in out hearts today

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Return of the Mack -Bubba don’t slack so liberty did

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WARMUP:
SSH
Arm circles
Squats
SSH

THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row

Lawnmowers
Upright row
Arm extensions

Merkins on bell
LBC w bell
Flutters w bell

MARY:
Absent

ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger

COT:
Health
Parents

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