Tag: Olaf

1st ever Hubert Graham Pwky workout

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THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

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Gotta have Stones

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11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises.
Partnered up for some sidewalk shuffle, bear crawls, and lunges.
Dora with a boulder (Curls, Bent-over rows, overhead press) + alternate runs.
Lap around the parking with a twist. Partner 1 carried row above head, partner 2 ran to lightpole and back for switch out.
Finished strong with man makers w/ stone. started with 1 plus 1 with each painted line. Partner 1 – man makers, Partner 2 – ran to light post and back for switch out.
Back to COT – a stone’s throw away.

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Charon’s Galley 2.0 / our Role as dads

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WARMUP: SSH, cherry pickers, Merkins
THE THANG: MOT #1: Charon’s Galley (4 pax)
Alt at each 50 yard increment for Pain Station
MOT #2: Other Pax…. Farmer’s Carry 2 Cindies

Stations (@ each 50 yard swap)
S.1:  Tower of Power – each pax gets in 5…. SSH while waiting turn

S.2: gorilla Rows – 10- each … Windmills while waiting turn

S.3: Goblet – thrusters Squats –  SYADS  – 10-each…. MNC w/ Calf Raise 

S.4: Step-Up-Curls – 10 each leg …. Cherry Pickers while waiting

S.5: Step-up-Thrusters – 10 each leg … HillBilly Walkers while waiting

S.6: Heel-Tuck WWIII Big Boys – Tuck heels close to butt, put toes in a coupon, then in the reclined position, do a coupon press, then sit up with coupon on chest and then do another coupon press
Imperial Walkers while waiting

MARY: not today my friend; maybe another time

ANNOUNCEMENTS: Luca 5K, read newsletter

COT: 30 minutes worth , directed by Change Order… Our role as father’s in the various stages of our 2.0 lives

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physical contact

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WARMUP: stretch and bend
THE THANG: 20 min of St Louis Equalizer.
10 burpees with coupon
20 abmat sit-ups
30 goblet squats
40 curls with coupon
200m run

Then 20 mins of self defense training. Mainly understanding distance and body position with some gentle wrestling
MARY:
ANNOUNCEMENTS:
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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Simple but painful

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Run to the school back entrance but first male 2 stops for merkins.

The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5 burpees. Run to second pole and do 24 squats and 24 merkins, back to first pole and repeat burpees. Keep going to the next paul and back to the first one reducing the number of squats and merkins by 3.

Run back to COT after finish all 10 poles for a total of 3.5 to 4 miles for everyone.

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Staying in the box at Coaches Box

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YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it.

WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers.

THE THANG:
Used the big large box already in parking lot to my advantage.
4 corners to keep us loose.
Sprint down to 1st corner, 20 Merkins
Side shuffle across to 2nd corner, 20 Diamond Merkins
Nur to 3rd corner 20 Blast Off aka Mike Tyson Merkins
Side shuffle to start/4th corner for 10 right side merkins and 10 left side merkins.

Line up on the line.
Bear crawl 10 yards, 10 burpees, burpee broad jump back.
Bear crawl 20 yards, 8 burpees, BBJ back.
BC 30 yards, 6 burpees, BBJ back.
BC 40 yards, 4 burpees, BBJ back.
BC 50 yards, 2 burpees, BBJ back.

Circle up for my closing minutes with a Circle of Hate. One pax bear crawls to the light post and back while calling and exercise for the pax to complete. Olaf called Burpees, Suplex called ABC ab work & Boomer called Box Cutters and time was called.

Then Olaf led us in a great 3rd F discussion, that’s right!

MARY: Never laid eyes on her.

ANNOUNCEMENTS:
– Rooster this Saturday.
– QvQ.
– Fort Convergence
– Read them newsletters

COT: Prayers & praises and Olaf closed us out.

I appreciate Suplex and the cross regional work he is inspiring. Wish more from both would hop on as we are logistically so close. I really enjoyed the time together and the opportunity to BD Bandcamp, a win win across the board!

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Rhabdo Ladder

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WARMUP:
SSH, an Imperial Walker – Squat mix, merkins, Peter Parkers

THE THANG:
tel:10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy

Called an audible to move to the next workout after 1 person was done.

Moved to the track and partner up for
100 merkins and 100 squats between partners followed by 400m run
Then 80 merkins and 80 squats, 400m
60 merkins and 60 squats, one last lap

ANNOUNCEMENTS: Jaeger, Rooster, Battlebot’s last Q and farewell at Printshop, Bethel

COT:

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CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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For the love of Cindy

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WARMUP: 20 SSH, 10 Windmills 15 IW &HW
THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf raises, rinse and repeat until it was time for Cubbie
ANNOUNCEMENTS: Rooster in RH 3/1 Convergence at the Hive 3/14, Jaeger 3/15
COT: Prayers for marriage and for being the fathers our children need us to be.

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