WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA
THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch
MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school
WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers.
THE THANG: Asked the PAX to partner up.
Bleacher Runs:
Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips before switching with Partner 2.
Partner 2 continues a circuit of 20 Derkins, 20BSSs ( 10each leg ), and 20 LBCs. Complete 5 rounds each.
All finished and we made our way back to the track.
Fast Mile on the Track:
Partner 1 runs 400m as fast as you can and then switches with Partner 2. Partner 2 continues a circuit of 20 Merkins, 20 Alt. Lunges ( 10each leg ), and 20 BBSs. Switch with Partner 1 upon his return.
Complete 4 laps each for a Fast Mile.
MARY: Moseyed from the track to COT and held plank while each PAX said something they were thankful for.
ANNOUNCEMENTS: Read your newsletter
COT: STK!
F3 Lazarus Bootcamp – 4/17/25
Warmup:
SSH
Imperial Walker
Windmill
Hillbilly Walker
Cherry Picker
Merlin
Peter Parker’s
The Thang:
24 Islands of Fun
Do 12 reps at each parking lot island of the exercise below. There are 3 rows of islands, 8 per row, 24 total.
Modes of Transportation
1st row – Crab Walk
2nd row – Bear Crawl
3rd row – Lunge Walk
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dollys
6. Burpees
7. Flutters
8. Shoulder taps
9. American hammers
10. Carolina Dry Docks
11. V-Ups
12. Dips
13. Mtn Climbers
14. OH Raises
15. Derkins
16. Low slow squats
17. Plank Jacks
18. Bobby Hurleys
19. LBCs
20. Lunges
21. Box Cutters
22. Seal Jacks
23. Diamond Merkins
24. Jump Squats
Play Black Betty – Ram Jam
Plank it out, merkin everytime they say Bam a Lam
Mary:
Hello Dolly
American Hammers
ANNOUNCEMENTS:
COT:
WARMUP: N/A
THE THANG: running from 1500 Fort Mill Pkwy down Holbrook Rd to Old springs rd, and back up Holbrook to COT 4.5 miles
MARY:
ANNOUNCEMENTS: next location for ass kicken APRIL
COT: PRAY and praise
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:
THE THANG: ruck through Massey
MARY:
ANNOUNCEMENTS:
COT:
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.
Run to the Forest and have fun on their hills
WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
4.0 miles total
Jog to CHRS Marching Band parking lot
4 x 400s, sprint 100m, jog 300m
4 X 400s, sprint 200m, jog 200m
Jog back