WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Went all around campus
WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins
THE THANG:
Appetizer:
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• To end of lot: “Cocaine Bear crawl“
◦ Every powder-lines x 1-2 merkin each…
• Cash out: 10 Lt. Dan OYO
First course:
Dribble Sprints Fun
• PAX in a circle.
• 1 PAX dribbles 2 basketballs ? around the circle while everyone else performs the following exercises:
◦ SSH, LBC, WM, IW, HW, etc.
Second course:
Caterpillar-Relay” – -ball-pass Indian runs: pax lay head-to-foot in long line, using only feet, pass ball over head, then jump up, run to join end of line.
Main course 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off. [alt: “Triangle of Doom” if fewer PAX]
• 4 pax play ES/MS style 4-square.
• Whoever is out moseys a lap before joining end of Queue
• Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
• Queue stations go easiest to hardest (I.e. #1 in line does MNC)
• 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats….
MARY: one legged LBC complex, Shakira
ANNOUNCEMENTS: Luca 5K, cannoli run in May, other newsletter items
COT: held… Praises for youth sports victories and 2.0 birthdays
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>
WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run
Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x
Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x
Mosey back to COT
MARY: 5 mins of Mary
ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!
COT: prayers up for Luka, aging parents/grandparents
:pizza:
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
–mosey Run–
Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30
–Short walk—
Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
–mosey Run–
Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT
American Jackal 3/17/2025
One Shining Moment
Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers
The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp
– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline
Fairway Drive and back
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.
WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS
MTN CLIMBERS
BROGA
THE THANG:
Mosey to sausage hill
7s MOT bear crawl up run down
CCD
Squats
Mosey to movies
20 Dips
Dora
70 Merkins
140 Squats
220 LBCs
Parking lot lunges
2 Merkins at each stripe compounded
MARY:
Rosalitas
Box cutters
Squirms
Peter Pointers
ANNOUNCEMENTS:
Convergence
Jaeger
Vuvu Run
COT:
Mental health