Tag: oldbay

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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Four Church Corners

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WARMUP: SSH, IW, HW, Plank / Stretches
THE THANG:
Mosey up Main Street to Baptist Church
Corner 1 – 30 Monkey Humpers
Run to corner 2
Corner 2 – 30 Merkins
Run to corner 3 – 30 squats
Run to corner 4
Corner 4 – 30 LBC’s
Rinse & repeat for 5 (ish) rounds
MARY: Yes
ANNOUNCEMENTS: Convergence, Jaeger, Luca, RYN
COT: Always

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The Impossible Mile

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20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did:

The Thang
“The Impossible Mile Challenge”
– 1 Lap Burpee Broadjump
– 1 lap Lunge Walk
– 1 lap Bear Crawl
– 1 lap Run

<@UGU3XR5RP> finished first and thus was crowned “King of the Ring.”

NMM
We take on these challenges to prove our strength. On the surface, this was a physical beast. But during the challenge, it was apparent that this was just as much mental. No one chooses to do these exercises on their own. Candidly, it’s dangerous, difficult, and dare I say, impossible. But there’s a lesson in the face of challenges: will you quit when it gets hard or will you dig deep and push through? Whatever it takes to keep going, do that. If it means taking a rest and going again, do that. You must push past your perceived limitations to find the strength within. You have what it takes. Keep going.

Aye!
IJ

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Hold on to your balls

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Everybody issued a soccer ball to keep for the duration.

Run with ball. Then hop with ball between ankles past all the fit freaks of f45.

Circle up w the usual, but make sure you include your ball.

Take a break and dribble ball around lot.

More circle of the usual.

Dribble ball again.

Hop ball back towards cot and engage in a crazy 8.

Mary.

Hop back towards cot and return your blue ball.

The end.

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DORA in the Parks

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8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did:
Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

The Thang
Mosey to Millstone Park
– 20 Merkins
– 40 LBCs
– 60 Squats

Mosey to Confederate Park (repeat above)
Mosey to WEP (repeat)
Mosey to Harris Street Park (repeat)
Mosey to Veterans Park (repeat)

Totals: 100 Merkins, 200 LBCs, 300 Squats, 3 miles

NMM
When you Q Block Party, Cubbie likes you to share your “why” because a man who has a “why” to live can bear almost any “how.”

My why is my desire to be reliable for those I love. I want to be able to carry the heavy things and the heavy burdens of my family and friends. F3 strengthens me physically, emotionally, and spiritually – making me resilient in the face of adversity.

Last month at Disney, my son and I were rushing to catch a bus from Hollywood Studios to Magic Kingdom. We had plans to meet my wife and daughter and this bus was the only way to get there on time. I could see it in the distance, loaded and ready to leave. I knew my 5-year-old’s legs couldn’t get there in time after a full day of walking, so I picked him up and ran to catch the bus (notching a couple kills on the way). Without F3, I’m not certain I would have made that move. This physical endurance is built by the Daily Red Pill.

To me, the COT is the best part of the workout. What we share is so valuable. We have the antidote to male loneliness in the form of genuine care and concern with a heavy dose of sophomoric humor and dynamic shame goading. It’s the perfect recipe for a man to feel included. Sharing our struggles lessens their effect and celebrating our wins doubles their impact. This is the mental and spiritual catalyst for impact and improvement.

So, what’s my “why?” You are. You make me a better man. You make me a better husband, father, friend, and leader. And that’s why I’ll keep coming for another 11+ years.

Aye!
IJ

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All elbows

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WARMUP: ssh, imp walkers, hillbilly walkers – all in cadence. Then we moseyed to nice grassy area to plank while instructions for the workout were given
THE THANG: 2 stations, one on each end of the building and one home base. Each station has a list of 6 assignments consisting of various exercises and rep counts. Pax alternate running to one station, then the other, doing one assignment at each stop. In between each is a stop at the home base for 5 makhtar n’daiyes – I think we ended up with 65 of those. We had a few mins left at the end, so did a wall sit until 6 and continued our conversation on various nighttime entertainment alternatives in Charlotte
MARY:
ANNOUNCEMENTS:
COT:

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Elevated 4 Corners

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WARMUP:
Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers).

THE THANG:
Run to building near the hotel for 4 corners.

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Do key Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

For rounds 5-8, we ascended the stairs to get corners 2 and 3 on the second floor of the building.

MARY:
Back at the amphitheater stage, we did American hammers, flutters, and 60 seconds of total body destroyers.

Great work men! Thanks for the chance to lead, Jekyll!

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Clyde Glides

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WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: Convergence(s), Bot send-off, Clydesdales is moving! New locatio: FMHS by football stadium
COT: Prayers & praise circle, group prayer over Basso’s Mission Trip to Guatemala :pray:

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