THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails
ANNOUNCEMENTS: Fast Five
COT: Prayers!
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, 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
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
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
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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:
WARMUP: imp walkers, hillbilly walkers, shoulder taps and Peter Parkers, all in cadence
10 count motivator
THE THANG:
Mosey to the last row of parking spaces
3 exercises per station – flutters, American hammers, Freddy mercuries
Stations are the first and last parking spot in each row
Rep count at each station is the sum of the digits of the 3-digit number in that parking spot
Mode of transport is run between stations in the same row, and bear crawl between rows
MARY:
ANNOUNCEMENTS:
COT: yup
WARMUP:
THE THANG:
Run route = y trail then up 6th crossing to Sutton, left on Sutton, right on mills, left on gardenia, right on morris hunt, right on dowling, then up the hill in Berkshire, then back to start via Richard’s crossing
the ruckers went were ruckers go
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: ruck through Massey
MARY:
ANNOUNCEMENTS:
COT: