WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:
Nice and warm for a Colosseum WO and a Flag Handoff.
With a FNG present we included the 5 core principles and the F3 mission. I started the “clock” which meant that every 4 minutes throughout the course of the workout each PAX would do 5 Kraken Burpees. With that I got into the warmup.
100 SSH (IC)
15 Merkins (IC)
So for the majority of this workout we ran to separate spots from the Colosseum Shovel Flag to the Carolina Eye Center Parking Lot. We would stop along the way where I would call different exercises in Cadence in this order.
5 Merkins (IC)
10 LBC’s (IC)
15 (Flutters IC)
20 HD (IC)
25 (Squats Low Slow IC)
As we ran back towards COT we stopped briefly into the “purple light” near the Tega Cay Coffee Truck. Everyone wondered where the glow sticks and foam pit was. Good questions obviously but it was not a rave or a college basement party so we did more Kraken Burpees.
As we approached the final few minutes Backdraft complained there were not enough squats so I obliged with 50 low slow squats that segwayed nicely into 5 more Kraken Burpees.
Got back to COT where we executed a Flag handoff to Rebound and named a FNG Blacklight.
All in all it was a good workout where we ended up with about 50 Kraken Burpees and around 150 Merkins, 180 LBC’s and just about 2 miles (slightly over or under depending on the watch)
Always honored for the lead and for the opportunity.
Thank you!
WARMUP: the 0445 pre-run
THE THANG:
Shuttle runs
Using the rows in the parking lot (~20m apart) numbered 0-5, starting at 0, shuttle run to 1, return to 0. Run to 2, back to 0, etc until Pax got to 5, then start over from 1.
First 3 rounds (1 round being shuttle run through 1-5)
Burpees everytime you came back to 0. The number of burpees were equal to the number of the row you ran to.
Second 3 rounds were jump squats following the same rules as the burpees but by a factor of 4.
Last 3 rounds were 4 SC mountain climbers x the number of the row you ran to.
Those that finished before 6, did shuttle runs with no exercises.
Every 3 rounds was just over 1 mile.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.
After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.
1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.
Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?
WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.
First edition of Site-Q … Q-School began on a surprisingly moist Tuesday morning. After a quick disclaimer we moseyed to the pavilion near the football field to share some reminders and just a few burpees.
Theme of the day : Stewardship. How as site Q’s are we stewards of F3’s Mission, our individual sites, and our fellow Pax? While this message was geared towards Site Q’s it’s one I think should resonate with all Pax.
Part 1: The Mission.
After getting to the pavilion we circled up and planked up. I asked the PAX what are F3’s 5 core principles. Which thankfully everyone got. Then a question on our credo. (Leave no man behind…leave no man where we found him). Did a quick 10 merkins IC.
Then I asked the assembled PAX what is F3’s mission? Most Pax Struggled with this question. Thankfully, Maximas was there to rescue his fellow PAX. With the reminder that F3’s core mission is to Plant, Grow, and Serve small workout groups for the invigoration of Male Community Leadership.
As Site Q’s we play an integral part in ensuring that our Mission as a group is carried out and that we act as a steward of that mission.
Other topics hit during this portion : Scheduling Q’s, culture building at your site, and general safety reminders,
Workout:
It was still a workout after all so we did 10 burpees on the minute every minute for 5 minutes then took a recovery lap around the track.
Came back and planked it up for Part 2
Part 2: The Operation
This section was focused on the nuts and bolts of being a Steward of your site. We discussed on how to work with the Q you schedule prior to the workout to ensure safety, and preparedness. We talked about how to market the site, and some best practices around timing and creativity. We also touched on safety, ensuring someone (especially the site q) has a phone with them and ensuring that the workout Q is aware of potential risks to the PAX and of the site. (I.E. traffic, footing,). Also, it’s important for the Site Q to act as a “sweeper” during a workout. Again, going back to our credo, we do not let anyone behind.
This is also where the Site Q must act as a steward of the site they oversee. We are guests at these locations. As a result, be mindful that we shouldn’t jump fences, drag cinder blocks, or damage property in any way.
Workout:
6-minute Emom 5 burpees 10 squats
Recovery Lap.
Part 3: COT
I wanted to separate COT out as a separate Category because of how much it differentiates us from other workout groups. Different PAX here shared what COT is to them and it shows why it’s so important conceptually. With that I imparted on the Site Q’s how important it is to embrace your role at COT by facilitating a positive experience for FNG’s. that means (during the workout) sticking with them, encouraging them, and ensuring that you capture their information.
Workout:
5 Minute EMOM
5 Squats 15 HR Merkins
With time running short, we had one last exchange about how to think about succession planning. Who else is willing to step up, who can we identify as the next guy to embrace the mission and steward it on to fellow PAX throughout the region. As site Q’s go this is something that should be top of mind early in your tenure. A key part of being a good steward is to leave something better than you have found it and in good hands.
Run to COT.
Final Thoughts:
We are really blessed with the men we have leading AO’s here in the Fort. Today was a great example of that as we had a great interactive session with some key reminders of why it is we do this each morning. For those looking for more detailed information on the points covered I’d encourage you to check out the Site Q handbook located within the Site-Q channel. More importantly, I’d ask all men of the Fort to remind themselves and familiarize yourselves with our mission. Remind yourself WHY it is we do what we do.
We, all of us, are fulfilling a need in our communities and are very lucky we can lean on each other and build from one another.
Thanks to all who showed!
Honored to Lead!
WARMUP:
THE THANG: 11s merkins, big boy sits. wall sits while partner does 10 of any excercise Line up along the fence line of field #1
Round 1: Bear crawl to end of field. Stop at light posts for 5, 10, and 15 merkins, run back to the start.
Round 2: Lunge walk to the end of the field: 5, 10, 15 squats, run back.
Round 3: Crabwalk to the end of the field: 5, 10, 15 dips, run back.
Round 4: Run to the end of the field: 5, 10, 15 burpees, run back.
Mosey to the playground, split up into the 3 groups
Group 1: 10 pullups
Group 2: Reverse step ups until group doing pullups are finished. Flapjack with group 3
Group 3: Freddie Mercury’s until group doing pullups are finished. Flapjack with group 1
Rinse and repeat two more times, with group 2 changing to big boy sit ups and hello dolly
Mosey back to field #1 for mini-Mary:
Box cutters x 20
LBC’s x 20
End with the Body Destroyer.
MARY:
ANNOUNCEMENTS: check news letter, prayes for D2D pax
COT: we did it
THE THANG: PAX joined YHC in hitting each Bank from the AO to Tega Cay (South State, TD Bank, First Horizon & First National) ~ 2 mi away and hit ‘em again on the way back. PT withdraw at ea: 3-burpees, 6-squats, 9–merkins, 12-4 Ct flutters). Jailbreak back!
ANNOUNCEMENTS: Thanks Flounder for reminder that Valentines Day is tomorrow
COT: Prayers spoken and unspoken, marriages, health and safe travel for the PAX.