Tag: Kaiser

Arms-Abs-Curls

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I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go.
WARMUP: Moroccan Nightclubs, windmills, merkins, stretching
THE THANG: 1 minute on, 30 seconds rest. The second timer app threw me for a loop to start as it tried to do 3 rounds of the same exercise to start and not go through the full set and start over 3x. So we started with 3 rounds of curls until I figured out it was off. I finally got it fixed, and we rotated through more curls, merkins, pull-ups, dips, big boys, lbs, overhead presses, American hammers, man makers, flutters, and bent-over rows. We did that twice and then started to run out of time, so I sent the crew on a run down the hill and around the parking lot while I put together a shorter one to finish out the morning. The final set included Knees to the chest on the bar, toes to bar, V-ups, chest press, merkins, and one more set of curls just to keep it spicey.
MARY: Freddie Mercuries, Hello Dollys
ANNOUNCEMENTS: Service-find something to get involved in.
COT: If you’re #1 not in a shieldlock, get in one. #2 If your shieldlock doesn’t have a dedicated time to talk, make it. In just a few weeks, my shield lock has really helped me in several ways by being able to talk to the group in a place of no judgment and support. When you can talk about it in a safe space, it can make it easier to have those conversations with those outside of the group that you need to.

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IRON WILL

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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:

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2 is better than 1

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WARMUP: light stretching and mosey
THE THANG: mosey / walk around NAFO – 2nd and 3rd F discussion
MARY: no
ANNOUNCEMENTS: newsletter
COT: prayers for RB kids and marriage

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Accelerating all 3Fs

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WARMUP: short warmup – side straddle hops, planks, and downward dog/ honeymooner stretches
THE THANG: 20 minutes – 3 rounds of (20) overhead presses, (20) swings, (20) CDDs, and (20) bent over rows…with another 120 merkins and running in between
MARY: “Defining Acceleration” what does it mean to accelerate? Pushing into all 3 Fs and what that looks like to invigorate a man for the greatest impact. Scriptures 1F 1 Corinthians 6:19 2F Ecclesiastes 4:9-12 3F John 15:5
ANNOUNCEMENTS: news letter
COT: oops – see Mary section

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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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