Tag: Goose

2025 – SLT Disruption

Leave a comment

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.

TClap |
0

The Hills have Crawls

Leave a comment

WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS
MTN CLIMBERS
BROGA

THE THANG:
Mosey to sausage hill
7s MOT bear crawl up run down
CCD
Squats

Mosey to movies

20 Dips

Dora
70 Merkins
140 Squats
220 LBCs

Parking lot lunges
2 Merkins at each stripe compounded

MARY:

Rosalitas
Box cutters
Squirms
Peter Pointers
ANNOUNCEMENTS:
Convergence
Jaeger
Vuvu Run
COT:
Mental health

TClap |
0

Fire Hydrant

Leave a comment

WARMUP: Yea, of course. Warm up is important

4 corners at the Tide place
Merkins
Squats
Dips
Bomb Jacks
changed mode of transport around

THANG:
Mosey to Red Ventures
Stopped for Kracken Burpees
additive merkins for the first 9 light poles on the right (45 total merkins)
Stopped for leg raises on all fours at the fire hydrants, cause when was the last time you did that?

Got past the parking deck and found a nice set of curbs

Mike Tysons and Curb Alberts
kinda did 11s for a while until I felt like we should head back

Did additive lunges at the light poles on the way back (45)

MARY: No time. Quack Attack always tells me I don’t have enough core work in my weinke’s. he’s probably right. Wish he’d post more.

ANNOUNCEMENTS: Convergence 3/14 at the Hive
Jaegar 3/15 GHMS
Luka Fast 5 4/12 PKMS

COT: Was held. Prayers lifted.

TClap |
0

The Impossible Mile

Leave a comment

20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did:

The Thang
“The Impossible Mile Challenge”
– 1 Lap Burpee Broadjump
– 1 lap Lunge Walk
– 1 lap Bear Crawl
– 1 lap Run

<@UGU3XR5RP> finished first and thus was crowned “King of the Ring.”

NMM
We take on these challenges to prove our strength. On the surface, this was a physical beast. But during the challenge, it was apparent that this was just as much mental. No one chooses to do these exercises on their own. Candidly, it’s dangerous, difficult, and dare I say, impossible. But there’s a lesson in the face of challenges: will you quit when it gets hard or will you dig deep and push through? Whatever it takes to keep going, do that. If it means taking a rest and going again, do that. You must push past your perceived limitations to find the strength within. You have what it takes. Keep going.

Aye!
IJ

TClap |
0

Big bucket of suck-it

Leave a comment

WARMUP:
SSH
Moroccan night club
Windmill
Murkin
THE THANG:
Mosey to the football field

PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to the 50 yard line with mode of transport in between. Once at 50, run back to bucket for next round. Made it through 5 rounds including lots of merkins, crawl bears, shoulder taps, burpees and other fun activities. Lots of complaining by all!
MARY:
ANNOUNCEMENTS:
Convergence Friday at the hive
Jaeger on Saturday
Ass kicking April
Luka 5K

COT: Welcome FNG Chum!

TClap |
0

Webb of Fun

Leave a comment

Warm-O-Rama
Grandpa Jacks
Grandma Jacks
SSH
Downward Dog
Honeymooners
Runners stretch
Arm Circles

Moseyed down to the bottom of the hill as we started our Jack Webb Inspired workout.
Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks

Thang 2 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks

Next we took a recovery walk over to the practice field.

Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
10 CDD and 40 Air Press completed

Thang 4
Bear crawl 5 yards then do 1 merkin, 1 plank jack, and shoulder taps (Right + Left equal 1)
Repeat every 5 yards increasing the reps by 1 each time. I think worked our way up to 5 or 6 reps.

Thang 5 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeated this until we got back to where we started thang 4.

Went back to COT for a little Mary

COT: Announcements were made and closed with a prayer.

TClap |
0

My version of pendulum of pain

Leave a comment

WARMUP: Side straddle hops, Smurf Jacks, Windmill, Mosey
THE THANG:
Split the exercises, repetition with your partner
Up hill:
Station 1 – 20 – Burpees
Station 2 40 – Merkins

Circle of pain: Both partners execute 4 cardio/legs exercises in cadence quickly without a break
20 – Side straddle hops
20 – Smurf Jacks
20 – Squats
20 – Bobby Harley

Station 3 – 80 – LBC
Station 4 – 100 – Freddie Mercury
Repeat the sequence downhill

Transportation mode: alternate between Bear crawl and walk when moving stations
MARY:
American Hummer
Hello darling
ANNOUNCEMENTS:
COT:

TClap |
0

Pendulum of pain

Leave a comment

WARMUP: grandpa jacks, hillbilly walkers, dynamic plank stretching, gravediggas
THE THANG: ran towards RedVentures, stopped at Handels to do a quick set of Dark Helmets favorite lifting heavy chairs over head a few times:

OH PRESS 10x
DERKINS 10x
CURLS 10x

Then we moseyed to the road with lightpoles headed down to RV where I explained the thang

Starting at bottom of hill, we ran up back to top of hill by Carolina Butcher, performed 1 Kraken Burpee then ran back to bottom of hill.

From there we bear crawled the other direction up the hill to first tree where we performed what I called a crab dip, from the crab position take hand and touch opposite foot, then flip flop and then do a dip.

We did 10 of those and then crab walked back to bottom of hill.

Then we ran back up hill towards other side and dropped off one light pole and performed 2 kraken burpees, ran back down to bottom of hill and then bear crawled to second tree up other side of hill, then performed 9 “crab dips”
Then instead of crab walking we changed to NUR (good feedback from pax)
Kept doing this until we achieved 5 kraken burpees and we ran short on time so had to mosey back, stopping to bear crawl up hill by Carolina butcher.

MARY:

Flutters until 6
ANNOUNCEMENTS:
Bethel, battle bot send off, convergence
COT:
Honor to lead the men today, asked for feedback which we don’t do enough of. I personally felt it was a bit sloppy and not super well adjusted for time but it’s hard to tell sometimes how long a plan will take to execute…so get me on your Q schedules men! Lastly we talked about keeping the Sad clown at bay, he never actually goes away, we just keep beating him into submission every day we take the DRP.

TClap |
0

A little light math in the morning

Leave a comment

WARMUP: imp walkers, hillbilly walkers, shoulder taps and Peter Parkers, all in cadence

10 count motivator
THE THANG:
Mosey to the last row of parking spaces
3 exercises per station – flutters, American hammers, Freddy mercuries

Stations are the first and last parking spot in each row

Rep count at each station is the sum of the digits of the 3-digit number in that parking spot

Mode of transport is run between stations in the same row, and bear crawl between rows
MARY:
ANNOUNCEMENTS:
COT: yup

TClap |
0

Touchdown! … Or not

Leave a comment

WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey down the hill to the football stadium. Stop at curb and 10 inclined merkins on curb in cadence, mosey, 10 calf raises on curb in cadence, mosey

Head to the football field parking for 4 corners:
– 2 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then bear crawl back to center
Board 2 – 15 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

THE THANG:
Head to football field for some 10 yard intervals
– run forward to 10 yard line and do one burpee, then nur to start and complete exercise
– Run forward to 20 yard line and do 2 burpees, then nur to start and complete exercise
– Repeat for 100 yards

Exercises per 10 yards :
– 10 Mike Tysons
– 20 leg raises
– 30 low slow squats
– 40 diamond merkins
– 50 American hammers – single count
– 60 Carolina Dry Docks
– 70 squats
– 80 merkins
– 90 LBC’s – proper form – per <@UGU3XR5RP>
– 100 calf raises

MARY: flutters and LBC’s
ANNOUNCEMENTS:
COT:

TClap |
0