WARMUP: Moseyed to the track
THE THANG: The Murph
MARY: None
ANNOUNCEMENTS: All of them
COT: STK
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: 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
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
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
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:
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>
Holbrook and back, speedsters added on briarwood circle
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.
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