WARMUP: Ran
THE THANG: Ran further
MARY: Ran a little more until 6
ANNOUNCEMENTS: AMRAP for Autism. pizza, Bethel and Cannoli run
COT: Marriage and families
WARMUP: SSH, Merkins, shoulder taps, wind mills,
THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and back. Bonus: during the whole routine never let the bell touch the floor, hold like if was your kid.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: nope
THE THANG: Ran to the river through Baxter
MARY: a few afterwards did some additional work
ANNOUNCEMENTS:
COT: prayers for Families and our thoughts
WARMUP: Some stretching and excellent mumblechatter in the parking lot.
THE THANG: Back when Seabiscuit first started up, the area was by no means as developed as it is now. I decided to resurrect an old Seabiscuit OG route – head down Whites Rd. Except this time instead of running along the FM Parkway to Whites, we cut through the neighborhood by the middle school, then down Whites to the first roundabout. Back in the day it mostly ended there, out and back. We were able to dip into Waterside to the roundabout on Bryson Gap, then back to COT. Back in the day we saw more deer and heard more coyotes. Now we heard one coyote but saw a ton of cars. The route is still pretty safe, has some good, albeit misleading hills. They’re adding sidewalk all down Whites from the Parkway to Waterside. Once that’s done, this will be an excellent, safer route. Overall abput 4.2 miles round trip.
MARY: None
ANNOUNCEMENTS: FAST FIVE!!
COT: A lot of good P&P lifted up.
Don’t be afraid to share your burdens in COT. Guys tend to hold them in. That can be terrible for your mental and physical health.
Thanks for the opportunity to lead.
SYITG. Blessings
NASA
Hero Workout: “IRON WILL”
In honor of Navy SEAL Michael A. Monsoor
Killed in action on September 29, 2006, in Ramadi, Iraq, after throwing himself on a grenade to save his teammates.
WARMUP:
• SSH – 25 IC
• Merkins – 15 IC
• Windmills – 15 IC
THE THANG:
Each round represents one of his teammates—3 survived because of his actions; the 4th round is in his honor.
Round 4x – with Cinder Blocks
• 29 Cinder Block Thrusters (age at time of death)
• 400m Run (or 2-minute high knees if no space)
• 10 Burpees (to represent the 10 SEALs on his team)
• 20 Merkins (strength in sacrifice)
• 30 Air Squats (stand strong)
• 9 Man Makers (Sept. 29 – the day he died)
MARY: some LBC & Dolly’s
ANNOUNCEMENTS: sign up for fastest 5k
COT:
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: 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
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
WARMUP:
SSH
Moroccan night club
Windmills
Squats
Swings
Merkins
THE THANG:
Pyramid of Pain:
With a partner:
Partner A does the movement
Partner B holds a plank, then switch after each movement
Complete each round plus all rounds before it
Run up the hill after each roubd
R1: Burpee to Overhead x5
R2: Merlin’s x20
R3: Overhead press x10 each arm
R4: Curls x20
R5: Thrusters x20
BONUS ROUND:
500 (ish) swings between you and your partner. Partner not swinging can recover.
MARY:
ANNOUNCEMENTS: several
COT: prayers of gratitude and healing
WARMUP: in cadence – SSH, windmill,
Hillbilly Walkers, imperials, merkins
THE THANG: mosey to the Farm house hill, partner Dora x 4:
100 SSH
200 marks
300 squats
400 lbc
Mosey back corner of red stone parking lot
4 Corners of Pain
25 hand release merk
50 jump squats
75 big boy sit-ups
100 flutters
MARY: pax called Marvelous mary exercises
ANNOUNCEMENTS: VQ
Tomorrow for <@U087NCUTMPT> at <#C02P7E6JT55>
Get ready for American jackal gear coming to f3 store
Convergence coming to hive
D2d
jaegermeister
COT: long and distinguished