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
WARMUP: mostly chit chat with the new top brass
THE THANG: 2 for trails, 5 ruckers
MARY: breakfast samiches for the kid
ANNOUNCEMENTS: double down at the Jaeger, noon at Model-A for the charity presentation
COT: OYO
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: 12 Moroccan Night Clubs, 12 Windmills, 12 Cherry Pickers
THE THANG: 4 Dora’s each w/300 reps of various thing’s including some hill runs, bear crawls and swamp rifle carry’s for partners.
MARY: N/A
ANNOUNCEMENTS: Convergence, JEAGER, read your news letter, etc.
COT: It is what it is…
WARMUP:
THE THANG:
Run route = y trail then up 6th crossing to Sutton, left on Sutton, right on mills, left on gardenia, right on morris hunt, right on dowling, then up the hill in Berkshire, then back to start via Richard’s crossing
the ruckers went were ruckers go
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: run of parking lot, SSH, Moroccan NC, baby arm circles, windmills, cherry pickers
THE THANG: partner beat down
MARY: 40 KBS OYO
ANNOUNCEMENTS: Read your newsletter
COT: prayers and praises from all
Ran around lots of string of pearls.
Tried to climb every hill possible in a reverse bear crawl
Worked a good deal on side lunges, and moving around with ease, finished with a Jack Webb that the brothers tried to skip, but joined us eventually
Always an honor to lead a group of men I respect so much.
3 1/2 Kingsley loops
Pain stations at the turns of the loop, shuffles at the top and bottom lengths, discussion around jester.
WARMUP:
Overhead clap, Moroccan night club, side saddle hope and squats
THE THANG:
Bucket of pain / trivia with wheelbarrow push
– pick an exercise card / trivia question, announce the exercise for the group, nur to the wheelbarrow, push the wheelbarrow up and down the incline, bear crawl back to the group.
– Ask the trivia question. Wrong answer = 5 burpees. We did a lot of burpees. C was the most common answer.
– Repeat process until all PAX had fun with the wheelbarrow.
Partner exercise
– 40 burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side straddle hop
– Repeat
Returned to COT.
MARY:
ANNOUNCEMENTS:
– D2D
– Bethel men’s shelter
– Convergence for Battle bot
–
COT:
The mummblechatter was brilliant, sometimes vulgar when Slash got close enough to be heard.