Tag: Italian Job

Lots of Chatter at The Ranch

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10 at <#C02PN398DTL>
Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure.
Next, we traveled to the other school entrance
Dora – partner 1 performed exercises (merkins, squats, LBCs
Partner 2 ran down hill, 5 muscle ups and back

Next, version of impossible mile. Partner 1 – burpee broad jumps around the bus loop
Partner 2 ran opposite way and switched out with partner 1. Continued loop until teams finished loop.
One minute of muscle ups then returned to COT.

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Almost an “SWF”

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It’s “Varsity” so I took the approach that we’d essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So…
WARMUP: Run a bit then circle up:
The typical hits: Windmills, SSH, Squats, Merkins

THE THANG: Grab a cinder block and post up at a pull-up bar as our home base. We had 4 points of interest we’d travel to after completing 5 Dead-Hang Pull-Ups (DHPU) each time, more details below. Some PAX were more “dead” than others on their pull-ups…IF you know what I mean. Here was the order of events:

1. (5) DHPU, hoist the cindy overhead and walk down the hill, make a left into the parking lot for (10) Man Makers, (10) Thrusters, (10) Leg Lifts. Travel back to the bar with cindy overhead.
2. (5) DHPU, leave the cindy and run down the hill make a right and stop at the start of the circle. Bear crawl the circle then (10) each leg Spiderman Merkins, (10) 4ct Mountain Climbers, (10) each leg Peter Parkers. Run back to the bar.
3. (5) DHPU, leave the cindy and run to the stop sign at A.O. Jones Road. (10) Diamond Merkins, (10) Regular Merkins, (10) Mike Tysons. Run back to the bar.
4. (5) DHPU, leave the cindy and run to the entrance of the band practice lot. Modified Jack Webb to include 1 Burpee:4 Carolina Dry Docks. We went up to 5:20. Run back to the bar.

That concluded the 4-corner portion but we still had a little left in the tank and a little time on the clock.

With Cindy’s
(15) Curls
(15) Overhead Press
(10) Simbas (Thanks Rafiki)
(10) Toe Touches

Drop the cindy’s back at their rightful home and mosey to COT for a little bit of Mary.

MARY: Included above
ANNOUNCEMENTS: All about the Fast 5 for Luke tomorrow.
COT: 5th CORE PRINCIPLE

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AKA ‘25 at Block Party

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WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog
THE THANG:
Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA.
– 100 Mike Tyson (MOT – Run to far side of parking lot and NUR back)
– 200 Lunges (MOT – bear crawl to second landscape island and run back)
– 300 American Hammers (MOT – Run to far side of parking lot and NUR back)

Run to bottom of Massey St hill for a round of 7s.
– Burpees at the top of the hill
– Jump Squats at the bottom of the hill

MARY: PAX took turns calling Mary to run out the final 3 minutes.

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Worst 100 Yards Ever

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WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field

“Worst 100 yards ever”

Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400

50 SSH AT 50
7 BOMBJACKS FOR TD

MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes

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1st ever Hubert Graham Pwky workout

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THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

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2025 – SLT Disruption

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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.

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The Impossible Mile

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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

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Run, Exercise, Run, Do The Work

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Mission – Know It…for the love.
WARMUP: Not Really
THE THANG:
Run around the building, 3 core exercises
Run to Front St, 3 upper body exercises
Cross 160 & run to Brayden, 3 lower body exercises
Run to the bottom of the hill and back up, 2 core
Run to Ivybrook, 2 upper
Run to the school basketball courts, 2 lower
Run 1/2 way up the back road, 1 core
Run to the top, 1 upper
Run back to the basketball courts, 1 lower
Run to Ivybrook, 2 core
Run back to COT…Plank series

For the one person that read this far, you’ll see the similarity to a recent Minnow Pond BB. Why reinvent the wheel? No need to introduce a game or anything creative, just get a minimum of 3mi and make the guys push a little harder. Or, pull a little more if you’re ‘squatch.
In other areas of my life, I try to make things harder. In some cases, I’ve even created the more difficult situation. If I can strip the emotion out of the situation, assess it then address it, I can tackle it.
That’s exactly what we did at Sweep The Leg. We assumed this post would be hard, showed up, got simple instructions and did the work. Nothing creative. Nothing complicated. Nothing emotional. Nothing easy.
Just.Do.The.Work.
For the love, stop settling for just showing up. Showing up is important, yes. You can’t lead without showing up. If this is about leadership, don’t measure yourself against a standard that says showing up (physically) is enough.
You’re here for more. Time to lead!
MARY: See above
ANNOUNCEMENTS: Convergence, Jaeger
COT: You should’ve been there.

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Brutality is underrated.

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THE MAN:
Marine Lance Corporal – Noah M. Pier
Marine Lance Cpl Noah M. Pier, 25, was assigned to the 1st Battalion, 3rd Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, Kaneohe Bay, Hawaii as a machine gunner. He was killed Feb 16, 2010, when he stepped on an IED during operations in Afghanistan. Noah was the oldest of 10 children and had always dreamed of becoming a Marine. In March 1995, he and his family moved to Charlotte, North Carolina, where Noah was involved in the Police Explorers Program for the Charlotte-Mecklenburg Police Department. He earned a black belt rank in the American Freestyle Martial Arts and fell in love with his childhood sweetheart, Rachel. In August 2007, Noah fulfilled his dream and joined the Marines. His first deployment was to Iraq in September 2008. Noah was a man full of love and laughter who enjoyed the outdoors. When he returned home from Afghanistan, he was supposed to marry Rachel – the love of his life.

THE WOD:
Grab a block – head to the track
– 7 rounds (Combat Team 7)
– 3 exercises (all the 3s – 3rd Marine Regiment, 3rd Division, 3rd Expeditionary Force)
– 25 reps each (age 25)

ROUNDS:
1. Run 800
2. 25 each of flutter with press, big boy, skull crushers with leg lift
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 sumo squats, calf raises, swings
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 each of flutter with press, big boy, skull crushers with leg lift
2. Run 800

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DORA in the Parks

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8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did:
Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

The Thang
Mosey to Millstone Park
– 20 Merkins
– 40 LBCs
– 60 Squats

Mosey to Confederate Park (repeat above)
Mosey to WEP (repeat)
Mosey to Harris Street Park (repeat)
Mosey to Veterans Park (repeat)

Totals: 100 Merkins, 200 LBCs, 300 Squats, 3 miles

NMM
When you Q Block Party, Cubbie likes you to share your “why” because a man who has a “why” to live can bear almost any “how.”

My why is my desire to be reliable for those I love. I want to be able to carry the heavy things and the heavy burdens of my family and friends. F3 strengthens me physically, emotionally, and spiritually – making me resilient in the face of adversity.

Last month at Disney, my son and I were rushing to catch a bus from Hollywood Studios to Magic Kingdom. We had plans to meet my wife and daughter and this bus was the only way to get there on time. I could see it in the distance, loaded and ready to leave. I knew my 5-year-old’s legs couldn’t get there in time after a full day of walking, so I picked him up and ran to catch the bus (notching a couple kills on the way). Without F3, I’m not certain I would have made that move. This physical endurance is built by the Daily Red Pill.

To me, the COT is the best part of the workout. What we share is so valuable. We have the antidote to male loneliness in the form of genuine care and concern with a heavy dose of sophomoric humor and dynamic shame goading. It’s the perfect recipe for a man to feel included. Sharing our struggles lessens their effect and celebrating our wins doubles their impact. This is the mental and spiritual catalyst for impact and improvement.

So, what’s my “why?” You are. You make me a better man. You make me a better husband, father, friend, and leader. And that’s why I’ll keep coming for another 11+ years.

Aye!
IJ

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