Tag: Kaiser

Yellow Pixie Dust

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WARMUP: Honored Sergeant Major Robert Cottle, Mozy, butt kickers, toy soldiers, windmills, downward dog and honeymooner
THE THANG: 5 rounds of pain – Run down the hill around the playground and back to the ROTC building, 10 pull ups, 20 curls, 20 dips, 30 squats, 30 merkins then we finished off with 11s with overhead press at the top of the hill and merkins at the bottom.
MARY: went around the circle, lbcs, flutters, box cutters, hammers
ANNOUNCEMENTS: newsletter
COT: marriages, health, families

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WOD Honoring spc Omar Soltero

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WARMUP: mosy round parking lot w shuffles, hug knees, heels to butt, karaoke. SSH, Windmills, IW and HW.

THE THANG:
5 Minute burpees
Mosey to grab a Cindy and mosey to track
30 Merkins, 30 Big Boys, 30 curls, 30 squats followed by a lap x4
Mosey to hill 7’s. Man Makers and Big Boys
MARY: what’s happens stays
ANNOUNCEMENTS: newsletter
COT: :pray:

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Pending Bandcamp Approval

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WARMUP: Thank you <@U061P7HUFRR> warming up the Pax. YHC came flying in hot and managed to get a little additional warm up. Downward dog, honeymooner, windmills, and quad stretches
THE THANG: simple but hard…5 rounds which included 20 reps of overhead presses, curls, bent over rows, and squats – all with hardware then complete a run around the parking lot. Round 5 the rep count was max out until muscle failure. We then moved into partner exercises that involved running and shoulder shrugs.
MARY: Mary will bell…a large number of “Bell”BCs in addition to flutter kicks all while keeping the bell positioned high above the chest.
ANNOUNCEMENTS: Bethel men’s shelter, discussion surrounding the need to communicate to PAX on IR to come out for light ruck option and fellowship. Also, shovel flag handoff Saturday at Alcatraz.
COT: YHC shared testimony about how Christs fingerprints are all over our lives and our need to look up when we are experiencing dark times – he is there in it with us and carrying us through even when it doesn’t seem so.

Guys on IR and coming out of IR. Bubba Gumps son and uncle. Travel mercies for <@U061A5NHBT3>

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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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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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Zachary Tellier tribute

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WARMUP:

wam up lap
20 SS
15 imperial walkers
15 squating mearckin night clubs
15 moutain climbers
Stretching

The thang

Start in end zone

10 burpees

Run to 50 nur back to end zone

10 burpees
25 pushups

Run to 50 nur back to end zone

10 burpees
25 pushups
50 lunges

Run to 50 nur back to end zone

10 burpees
25 pushups
50 lunges
100 sit-ups

Run to 50 nur back to end zone

10 burpees
25 pushups
50 lunges
100 sit-ups
150 air squats

Run to 50 nur back to end zone

3 sets of

5 chin ups
25 flutter kicks
25 calf raises

Mary

Hello Dolly
Box cutter
American hammer

ANNOUNCEMENTS:

Convergence Friday
Jaeger Saturday

COT:
Prayers and praises

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White Block WOD

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WARMUP: SSH, Calimari Burpeesx5, ISqW, CBx4, ChP, CBx3, WM, CBx2, HW, CBx1
THE THANG:

Plank for intro:

1st Lt. Ashley White was a member of the Cultural Support Team (CST), an elite group of female soldiers who worked alongside Army Rangers and Special Operations Forces in Afghanistan. She gave her life on October 22, 2011, when an IED detonated during combat operations in Kandahar Province.
Lt. White was a trailblazer, proving that toughness and courage aren’t bound by gender. She volunteered for a dangerous role, embedded with Special Ops, because she believed in the mission and in supporting her brothers in arms. Her sacrifice embodies selflessness, service, and grit.

“White Block” (In honor of US Army 1st Lt. Ashley White)
5 Rounds for Time:

• 15 ManMakers
• 20 Step-ups (10 each leg)
• 25 Swings
• 400m Run

If done early… 100 LBC, then pick up 6

We finished w/ some time … so next up was Goal line – 50yard line…
Murder-Bunny-Humpers (1 MB + 3H… repeat). Every 10 yards, stop, do 10 curls & 10 OH press… resume.

MARY: 1-leg LBC & Cross-over elbow-to-knee x 20 IC
FlapJack + Repeat

ANNOUNCEMENTS: QvQ on Wednesdays @ JOC
Newsletter Stuff

COT: held… prayers for Marriages mostly

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Cindy’s EMOM

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Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches

Run to bars; pax grab a cindy.
Thang 1: EMOM with cindy: do 20 KB swings, then rest until minute bell; then do 20 bent over rows, then rest until minute bell; then do 20 goblet squats, then rest until minute bell. Did three cycles for a total of nine minutes.

Mosey run down to Sugar creek Elementary School and back.
Thang 2: EMOM with cindy: do 30 SSH (no cindy), then rest until minute bell; then do 30 curls, then rest until minute bell; then do 30 LBCs w/ cindy, then rest until minute bell. Did three cycles for a total of nine minutes.

Thang 3: Bars: did pull ups, knees to chest, and toes to bar.
Run to shovel flag; flutters until 0600.
Fini
COT

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