WARMUP:
THE THANG: tour de Alcatraz – field series of 10’s
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Thank you <@U061P7HUFRR> warming up the Pax. YHC came flying in hot and managed to get a little additional warm up. Downward dog, honeymooner, windmills, and quad stretches
THE THANG: simple but hard…5 rounds which included 20 reps of overhead presses, curls, bent over rows, and squats – all with hardware then complete a run around the parking lot. Round 5 the rep count was max out until muscle failure. We then moved into partner exercises that involved running and shoulder shrugs.
MARY: Mary will bell…a large number of “Bell”BCs in addition to flutter kicks all while keeping the bell positioned high above the chest.
ANNOUNCEMENTS: Bethel men’s shelter, discussion surrounding the need to communicate to PAX on IR to come out for light ruck option and fellowship. Also, shovel flag handoff Saturday at Alcatraz.
COT: YHC shared testimony about how Christs fingerprints are all over our lives and our need to look up when we are experiencing dark times – he is there in it with us and carrying us through even when it doesn’t seem so.
Guys on IR and coming out of IR. Bubba Gumps son and uncle. Travel mercies for <@U061A5NHBT3>
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.
Run to the school back entrance but first male 2 stops for merkins.
The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5 burpees. Run to second pole and do 24 squats and 24 merkins, back to first pole and repeat burpees. Keep going to the next paul and back to the first one reducing the number of squats and merkins by 3.
Run back to COT after finish all 10 poles for a total of 3.5 to 4 miles for everyone.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: Convergence(s), Bot send-off, Clydesdales is moving! New locatio: FMHS by football stadium
COT: Prayers & praise circle, group prayer over Basso’s Mission Trip to Guatemala :pray:
WARMUP: stretch, mobility
THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses.
MARY:
ANNOUNCEMENTS: Battlebot going away Q at Alcatrez, Jaeger
COT: Health for kids, marriages
WARMUP: plank position… upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog
THE THANG: weights 10-35lbs used (pax choice)… run the Kettlebell mile (around all the stop signs of the Earthfare lot and behind Earthfare 3x) holding the weight on one side and switching hands as many times as desired… once finished leave bell on Earthfare sidewalk…
Run to SouthState Bank 6 burpees
Run back to your KB and 6 snatches each side
Run to Firebirds and 12 dips on bench
Run back to your KB and 6 snatches each side
Run to FifthThird Bank and 6 burpees
Run back to your KB and 6 snatches each side
Run behind Arby’s and 12 hand release merkins
Run back to your KB and 6 snatches each side
Rinse and Repeat (not the KB mile) except 3 snatches each side this time… then pick up the 6…
SURPRISE!!! We did 1/4 mile with our KBs to finish the workout. That was a crowd pleaser.
WARMUP: None
THE THANG: We Ran. Some got 4 some hit 5
MARY:
ANNOUNCEMENTS: Dam 2 Dam
COT:
WARMUP: step off at 0500 to the side lot of TCES
Exercises in cadence:
Side straddle hops
Windmills
Imperial walkers
Cherry pickers
Seal jacks
Merkins w/rucks on
THE THANG: Doras and light poles
Dora with a partner:
100 merkins with ruck on
200 squats with ruck on
300 flutters with overhead ruck hold or press – dealers choice
Step off to opposite side of school to begin light pole work:
Light pole 1 – 2 man makers and 18 ruck merkins
Light pole 2 – 2 man makers and 18 squats
Light pole 3 – 2 man makers and 18 hand release ruck merkins
Light pole 4 – 10 ruck merkins
Light pole 5 – 2 spider man ruck merkins and 18 squats
Light pole 6 – 2 man makers and 18 squats
Light pole 7 – 2 sumo ruck squats and 18 big boy sit ups with ruck on chest
Onward to the pillars for gas pumpers I/C with rucks on chest.
Back to COT
MARY: geometry class for 2 minutes
ANNOUNCEMENTS: yes
COT: 5th cot principle
YHC regrets having to split after name-o-Rama but concentrica obligations were present.
Thanks for the call Falcon Crest. :eye:
WARMUP:
What’s that?
THE THANG:
3 corners
Corner 1: Bank Parking Lot – 10 Merkins run to Corner 2
Corner 2: Cul-de-sac on Ben Cassey – 10 Big Boys run down hill through the parking lot to corner 3
Corner 3: Cul-de-sac on Patricia – 10 SSH
Run up Dave Gibson Blvd hill back to Corner 1
After completing the exercise at a corner, go back and pick up the 6 and complete half of the exercise. Everyone has to go back to get the 6, completing half of the workout before moving to the next corner.
MARY:
ANNOUNCEMENTS: D2D, Rooster, Jaeger, Convergence
COT: