Tag: Kermit

We talkin bout Snatches or Snatches?

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Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins

Buy out: 15 thrusters, 15 merkins, 15 swings

MARY: flutters, box cutters, dying cockroach and LBCs.

ANNOUNCEMENTS: read your newsletter!

COT: stays in COT

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Kwitcherbitchin

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The Site Q had a little trouble locating the scheduled Q, so YHC agreed to take the reins of The Snake Pit. Short notice, but we figured it out.
While there was a lot of activity in the area, the PAX were few, and only 2 of us put the work in.
WARMUP: SSH IC, Cherry Pickers IC, Imperial Walkers IC, Hillbilly Walker IC, MNCs IC, Yoga

Without stopping – 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
Set 1: 3 sets
Alternating Clean & Squat – 5 each side
Overhead Press – 10 each side
SSH IC

Set 2: 3 sets
Reverse Lunge – 8 each side
Bent Over Row – 8 each side
MNCs IC

Set 3: 3 sets
Single Hand Swings – 10 each side
KB Merkins – 10 each side
American Hammers IC

Set 4: 3 sets
Upright Rows – 15
Goblet Squats – 15
Calf Raises

MARY: Flutters, Hello Dollys, Freddie Mercury’s
ANNOUNCEMENTS: The Fast 5, WTF
COT: Stays in CoT

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Gear WO at The Stockade

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WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then we went to work.

THE THANG: Set-up 13 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 35lb Dumbbell – Snatches
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 45lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions
13. 45lb Plate – Bent Over Rows

MARY: No thank you

ANNOUNCEMENTS: FAST 5K

COT: STK

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Russian Hammers not welcome at Armory

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WARMUP:
25 SSH IC
10 LSS IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 Cherry Pickers IC
10 MNCs IC
Yoga

THE THANG:
4 Rounds of Supersets
ROUND 1: 3 sets
Alternate Clean & Squat – 10 reps
Overhead Press – 8 each side
SSH IC after each super set
Ran a lap around parking lot after 3rd set
ROUND 2: 3 Sets
Reverse Lunge 10 each side
Bent Over Rows – 10 each side
MNCs IC after each set
Ran a lap around parking lot after 3rd set
ROUND 3: 3 sets
Single Hand Swings – 10 each side
Hand Release Merkins – 10
American Hammers IC
Farmers Carry around parking lot after 3rd set
ROUND 4: 3 sets
Up Right Rows – 15
Goblet Squats – 10
Calf Raises IC after each set
Farmers carry around parking lot after 3rd set

Hand release Burpees just because they were brought up in mumblechatter.

MARY: Flutters, LBCs and more Flutters.

ANNOUNCEMENTS: The Luka, Pints & Padres April 1st
COT: Stays in COT

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Post Golf Trip Memories

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After reviewing previous backblasts, YHC noticed that the last time I submitted a backblast for the Armory was in October 2019 immediately following a golf trip where I likely ate and drank too much. It so happens that this was the exact scenario for today’s beatdown. After a long weekend in HHI, YHC was ready to make a downpainment on the day and happy to see some friendly faces in the Pax

WARMUP:

Mosey around the parking lot

THE THANG:

25 SSHs IC
21 KB swings
18 High pulls
15 Squat thrusters
12 Overhead marches
9 Lunges
6 Burpees
3 Big boys

Then run a lap

Repeat 4 times

MARY:

Finished with 5 minutes of Mary around the horn

ANNOUNCEMENTS:

Fastest 5k coming up on 4/12
Pints and Padres in April

COT:

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Go as fast as you want

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WARMUP: Long Mosey, then the usual:
20 SSH IC
10 LSS IC
10 Cherry Pickers IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
To the Light Pole$! PAX were encouraged to go as hard/fast as they could.
Starting at the bottom, run to first light pole and perform 1 burpee. Return to start and perform one exercise.
Then run to 2nd light pole and perform 2 burpees, return to start and do second exercise.
Continue to 10th light pole. Exercises below. Pyramid if you complete early.
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 Diamond Merkins
20 American Hammers
10 CDDs

Extra Credit – Pyramid the workout (do in reverse) if there’s enough time.

MARY: Boys only.
ANNOUNCEMENTS: Probably.
COT: Stays in COT.

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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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Back last! Rucking VQ with GAME!

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WARMUP: SSH and the Kasbah #2s
THE THANG: 12 was the rep count for all work to honor LEOs including my nephew. Ruck over to railing facing the lake and some hopping merkins until we got to the stairs. Up the stairs and over to the Marriott where we talked about Gratitude and Attitude then did some Russian Tap Dancers and LSS. Rucked to Sunbelt and talked about Maintaining focus and Energy. Rucked the perimeter of the parking lot and up to the roundabout. There, we did some calls raisers and slightly inclined merkins. Rucked back up the hill toward Panera passing around <@U02JMD0EKS8>’s 60 pounder. Rucked through the quiet zone again then back for some Mary. It felt quite contrary but we did some BB Crunches, Protractors and finally some body destroyers. The PAX were very gracious and kind.
MARY: Not Wild Eyed Crazy but yes, she popped on.
ANNOUNCEMENTS: <@U02JMD0EKS8> Bon Voyage March 1st, <#C040E2ZA943> March 8th, Convergence at <#C02P7E6JT55> on March 14th and the <#C03J56KFVAA> #Jaeger March 15th.
COT: Prayers for health and for strength. Prayers for the families of those who lost loved ones. Praises for Gratitude including the PAX and new jobs.

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dusting the rust off

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Basic warmup – Ruck off – In cadence SSH WM IW MNC LSS

Stragglers coming in hot

Ruck around lot

Starfish -easy version

ruck on – March between points and center
Center- 10x merkins
points – 15x squats, good mornings, calfraises, lunges, imperial walkers

Ruck around lot

Starfish – difficult version

Ruck off – Bear Crawl Ruck pulls between points and center
Center – 10x manmakers
Points – 15x thrusters, bent over rows, ruck swings, flutter press, ground to Overhead

Ruck around lot

Bavk on field – Overhead rifle carry to opposite end of field – farmer carry back switch hands half way

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I think you’ll be okay, they’re covered in a thin candy shell

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The THANG:

Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.

COT:

On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.

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