Tag: Poppins

Tour de odor AKA style

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WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

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Pending Bandcamp Approval

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WARMUP: Thank you <@U061P7HUFRR> warming up the Pax. YHC came flying in hot and managed to get a little additional warm up. Downward dog, honeymooner, windmills, and quad stretches
THE THANG: simple but hard…5 rounds which included 20 reps of overhead presses, curls, bent over rows, and squats – all with hardware then complete a run around the parking lot. Round 5 the rep count was max out until muscle failure. We then moved into partner exercises that involved running and shoulder shrugs.
MARY: Mary will bell…a large number of “Bell”BCs in addition to flutter kicks all while keeping the bell positioned high above the chest.
ANNOUNCEMENTS: Bethel men’s shelter, discussion surrounding the need to communicate to PAX on IR to come out for light ruck option and fellowship. Also, shovel flag handoff Saturday at Alcatraz.
COT: YHC shared testimony about how Christs fingerprints are all over our lives and our need to look up when we are experiencing dark times – he is there in it with us and carrying us through even when it doesn’t seem so.

Guys on IR and coming out of IR. Bubba Gumps son and uncle. Travel mercies for <@U061A5NHBT3>

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Movie Theatre Shenanigans

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WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run

Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x

Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x

Mosey back to COT

MARY: 5 mins of Mary

ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!

COT: prayers up for Luka, aging parents/grandparents

:pizza:

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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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Pendulum of pain

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WARMUP: grandpa jacks, hillbilly walkers, dynamic plank stretching, gravediggas
THE THANG: ran towards RedVentures, stopped at Handels to do a quick set of Dark Helmets favorite lifting heavy chairs over head a few times:

OH PRESS 10x
DERKINS 10x
CURLS 10x

Then we moseyed to the road with lightpoles headed down to RV where I explained the thang

Starting at bottom of hill, we ran up back to top of hill by Carolina Butcher, performed 1 Kraken Burpee then ran back to bottom of hill.

From there we bear crawled the other direction up the hill to first tree where we performed what I called a crab dip, from the crab position take hand and touch opposite foot, then flip flop and then do a dip.

We did 10 of those and then crab walked back to bottom of hill.

Then we ran back up hill towards other side and dropped off one light pole and performed 2 kraken burpees, ran back down to bottom of hill and then bear crawled to second tree up other side of hill, then performed 9 “crab dips”
Then instead of crab walking we changed to NUR (good feedback from pax)
Kept doing this until we achieved 5 kraken burpees and we ran short on time so had to mosey back, stopping to bear crawl up hill by Carolina butcher.

MARY:

Flutters until 6
ANNOUNCEMENTS:
Bethel, battle bot send off, convergence
COT:
Honor to lead the men today, asked for feedback which we don’t do enough of. I personally felt it was a bit sloppy and not super well adjusted for time but it’s hard to tell sometimes how long a plan will take to execute…so get me on your Q schedules men! Lastly we talked about keeping the Sad clown at bay, he never actually goes away, we just keep beating him into submission every day we take the DRP.

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dusting the rust off

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Basic warmup – Ruck off – In cadence SSH WM IW MNC LSS

Stragglers coming in hot

Ruck around lot

Starfish -easy version

ruck on – March between points and center
Center- 10x merkins
points – 15x squats, good mornings, calfraises, lunges, imperial walkers

Ruck around lot

Starfish – difficult version

Ruck off – Bear Crawl Ruck pulls between points and center
Center – 10x manmakers
Points – 15x thrusters, bent over rows, ruck swings, flutter press, ground to Overhead

Ruck around lot

Bavk on field – Overhead rifle carry to opposite end of field – farmer carry back switch hands half way

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I stole this Q from MeCa on Backblast, but it’s Different

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WARMUP:

SSH
Little baby arm circles
Reverse
Cherry pickers
Imperial walkers
Hillbilly walkers

THE THANG:

Listened to Metallica, Greatest Hits before Black Album

Mini progressive ladders

Ladders are in groups of 3, adding a new exercise every time

Ie – 5 reps, 5 and 10 reps, 5 and 10 and 5 reps

5 Thurster
10 Swings
5 Lawnmowers (Each Side)

OH Carry to end of parking lot and back

5 Overhead Press
10 Side Bends (Each Side)
5 Lunges (Each Side)

Bear crawl

5 High Rows
10 Tricep Extensions
5 Curls

Crab walk

5 Deadlifts
10 Merkins
5 Sumo Squats

Broad jump

5 Halos
10 Figure 8s
5 High Bell Flutters

Normal Carry

Repeat Again

ANNOUNCEMENTS:
COT:

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