Some opted for the norm, some did not

Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:

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Not Your Norm

WARMUP: Alternating side shuffles to the back lot. No regular jogging or any of that other nonsense!!
5 Jumps Squats. 10 Merkins I/C, 15 Should Taps I/C. 20 Peter Parkers I/C. 25 Calf Raises I/C.
THE THANG: Starting at the first light pole, NUR (backwards run) up the long hill stopping at every other light pole for 10 Carolina Dry Docks & 15 American Hammers.
Run back down to the 1/2 wall for 25 Muscle Ups on the wall.
Come back to the parking lot and line up on the cones.
Run to the second basketball goal and back to the starting line (est 70yds total) for 5 Burpees. Repeat this 9 more times for a total of 10 rounds.
MARY: Once completed, we executed a few slow cadence, form-focused exercises.
ANNOUNCEMENTS: There’s a newsletter, read it. FNG naming didn’t take long. These 2 men, now known as Yogi & White Hot were hustling this morning. T-claps to Shower Curtain with an assist from Long Duck on bringing them out.
COT: It stays there.

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10-10-10

Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT

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Through A Different Lens

Through a Different Lens

F3 (www.f3nation.com) has been an integral part of me becoming the type of person, the type of man, I am today. This development process is a long journey, absent a finish line. This process can be frustrating as one never truly arrives at an end point. The journey is full of mistakes and learning opportunities we call waypoints, along the path of becoming the man you were created to become.

As of this past weekend in mid-May, there have been 28 GrowRuck Training Exercises, or GTE, executed during the 10-year existence of F3. These events are leadership training weekends where participants are taught virtuous leadership principles and then tested to put their learning into practice. I have participated in 3, Louisville, Myrtle Beach and this past weekend in Northwest Arkansas. All these events, both those I’ve participated in and those I have not, are uniquely their own. They have their own leadership team planning them, often times have different members of the Trainer and Cadre teams executing them and different men signing up to participate in the hopes they experience the same memory-making, life-changing moments they’ve heard about from events past. GTE’s are an excellent way to cement the development process for a man.

I’ve had those life-changing moments and often talk of the physical and mental challenges our teams have overcome. It is a fantastic way for men to learn life lessons as they’re expected to implement leadership teachings during frequent periods of high stress and limited visibility. What made NW Arkansas different?

First, I was flying in to participate in this event with my brother-in-law of 16+ years whom I’ve known for over 20. He is my wife’s brother and is also the leader of the regional F3 group hosting this GTE. In addition to the family connection, we were on the same team or as we say it, we were in the same Platoon. We often rucked side by side, each having some kind of heavy object hoisted onto our shoulders providing an additional challenge. Under such conditions, much didn’t have to be spoken. There is now a shared connection that just exists because of that experience. Sure, family vacations and Christmas dinners will now include inside jokes or “remember when” stories, but it’s the bond gained through shared adversity that grows the relationship.

Second, I was a Trainer alongside a great friend of mine, Frank. As a Trainer, you have a few primary functions during the weekend. In the beginning, Trainers rally the men and walk through the plan and expectations for the weekend. Trainers execute the Saturday morning workout consisting of leadership principles taught in F3. The major function of Trainers, requiring the most investment, is leading the 3-hour training session we call Grow School during which we teach these principles in a classroom setting and share personal experiences to support the content. This content comes from the book written by F3’s co-Founder, Dave Redding, Q Source (https://f3nation.com/q-source/). Trainers go “Under the Log” and participate like every other man. The difference here, however, is that Trainers cannot offer suggestions or advice, or serve in a leadership capacity during the event. They are to suffer and celebrate in all the same ways the rest of their team does. As I learned this weekend, this is where the magic happens.

The final element that made this weekend different was the connection made with several of the men in our Platoon. Those men know who they are as we pushed each other throughout the event, learned of very similar life experiences or, they presented an opportunity of personal investment. That’s one of the many special things about these events, it is about way more than “just” a 14-hour ruck event. Bonds are created through shared adversity.

While these and other experiences from this weekend stay with me, it is that role as a trainer I want to dig into a bit more. I’m 41 years old and have a history of surrounding myself, and in some cases, befriending, older men. I just tend to hang around guys that are a few years my senior. In doing so, I often pick up on their knowledge and listen to pieces of wisdom that stick with me. Rarely do I consider myself as a source of wisdom for other men. So, as a trainer, one is forced to be in the wisdom sharing role. Leading up to this unique opportunity, I studied and asked men whose opinion I value all sorts of questions about my preparation, what aspects I should dig in on and more broadly, their advice on how to present this material.

The training went well. While I went long on some points and rushed through others, I believe the material I presented was conveyed in a manner easily digested. I got vulnerable with the roughly 60 men in attendance in sharing how I’ve misaligned priorities, led selfishly and have eventually surrounded myself with men to hold me accountable. In the days since GTE28, I’ve had a few men contact me and thank me for sharing about my life and even talked about how it is causing them to think differently. That’s about as good as it gets.

Then, we went under the log. Frank talks about his passion of “unlocking” men for their true purpose. This isn’t a vocational unlocking but a true, life-meaning, unlocking and discovery of your purpose for living this life. Over the course of the event, under extreme physical duress, exhausted, hungry, frustrated, and possibly even regretting their choice to be there, I witnessed a few men become unlocked. They were transformed from deer staring into the headlights to men that assessed a situation and jumped into action. Their action threw their own personal comfort out the window because after all, they weren’t in this event for themselves. Sure, it’s nice to overcome something physically hard, but they kept pushing because that’s what they expected from other men in the Platoon, to keep pushing. In other words, they weren’t going to let you quit.

A man will quit on himself before he will quit on another man. We had plenty of time to ponder quitting. While carrying a ladder weighted down with fire hoses, sandbags, logs and our own ~40lb rucks, one could rationalize quitting in today’s world. But guess what? We weren’t living in today’s world this past weekend. The actions by men, most whom I’d not previously met, were inspiring. I witnessed a man in his 20’s take over the lead role and absolutely crush it. We completed every challenge with time to spare, knew the expectations and found ways to support the team. I witnessed a teenager lead men 2-3 times his age, including his own father. As soon as one becomes concerned about the generation behind you and its ability to engage, he put an end to that thought. It wasn’t perfect but you’d be hard pressed to find another 15-year-old with the courage and fortitude to take that on.

I witnessed a man puking on a field come back and excel during this event. I witnessed a man who’s never led even a small workout go on to lead us through a mock casualty exercise. I witnessed the silent courage of countless men focus on everything else but their own personal suck, just so that they could be a motivating force for others.

In the end, I had a few men come up to me, face to face, hug me and thank me for the role I played. You see, I’ve always found myself on the receiving end of other men giving of themselves. This time, I gave some of myself away because I was honored to be asked and I cared about these guys before I even knew their names. These men in Arkansas, from around the country, thanked me because I cared about them. I encouraged them to press on, physically, and in their lives back home.

Imagine if we could get every man to step into an experience like this, realizing it’s about way more than carrying a weighted ruck for a few hours. What if we all had the life-changing experience to recognize we get to invest in others and be invested into, while going through shared challenges? In 41 years, I’ve not found an environment better than a GTE where a man can fail then overcome, on his way to becoming a more unlocked man. It is a process, and a very rewarding one at that.

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Yoga Mat is Gear

Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World

Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L

Closed out with Cleans and Burpee Snatches

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Old school beat down

WARMUP:
SSH
1 Burpee
Windmill
2 Burpees
Arm circles
3 Burpees
Hill Billy Walkers
4 Burpees
Low slow squat
5 Burpees
Calf raises
10 Burpees

THE THANG:
Set up 6 cones across about 40 yds
Each cone you do an exercise and move to the next. After completing cone 6 you run a lap.
Rd 1 – odd cones 10 merkins
           even cones 10 dips
Bear crawl between cones
Rd 2 – odd cones 20 squats
          even cones 20 Apolo Ohnos
Lung walk between cones

Next we made our way to the lower lot with the wall near the Springs building.

7s reduced to 5s were called with jumping up on the wall.
Flying squirrels at the bottom and squats on top of the wall

To kill a few minutes we lined up for wall squats while each Pax took turns doing 2 burpees down the line

Next was the Motivator. If you are unfamiliar with this exercise it consist of a reconstructive SSH. Full SSH, arms up to your shoulders, no arms, just the jump. Start at 10 for each and work your way down to 1.

Last we had a jail break for COT

ANNOUNCEMENTS:
Lots of stuff happening in the coming weeks. Read your news letter

COT:
Change Order and Repeat
Safe travels for Pusher and YHC
Tootsie and Park
Funhouse’s boys

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The MURPH

WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.

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Beaker Mayhem Beatdown

WARMUP: SSH, Moroccan Night Clubs, Low Slow Squats, Windmills, Cherry Pickers, Carolina Dry Docks, Plank to Downward Dog to Honeymooners
THE THANG:
There were plenty of sandbags to go around.

PAX split up into groups of 3, each group with a sandbag and everyone with a KB.

Routine went as followed:
1 PAX jog/walk with the sandbag to the other end of the parking lot and back while the other 2 PAX perform workout. PAX 2 takes sandbag, goes to the other end and back while other 2 performs workout. This goes on until all 3 have carried the sandbag. Then workout switches.
After 2 workouts everyone planks up until the 6 gets in, then performs 7 manmakers as a group.

Repeat 2 more times

Workouts as followed:

Squats – Merkins – Manmakers
Beakers (A Uhaul with an added overhead press) – Rows – Manmakers
Flutter kicks – Calf Raises – Manmakers

Wrapped up with some Chest press – Freddie Mercury Jack Webs

Lots of mumble chatter about fupas and legs not working.

Great job guys! Thanks for the Q!

Beaker out!

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Block Party at Block Party with Blocks

BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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Simple – Gear, Burpees and Sprints at the Armory

Typos quite possible…

Armory for the kickoff of the month of Gear/May:

PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.

Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).

10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)

25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)

5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s

5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters

5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)

10 Burpees, Run all the way down and run all the way back

Carry the coupons back for COT

Until next time.
Maximus

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