Counting Down from 100

2025-03-27Leave a comment

QIC: OldBay
When: 03/27/2025
Pax: Band Camp, Barry Manilow, Bass-o-matic, Cakeboss, Cohiba, Last Call - LC, Mainframe, Mark Nestel, Masterpiece, oldbay, Peach Stand, Rainmaker, Short Sale, SugarBug, Time Machine, Wegmans
Posted In: The Ranch

WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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Webb-o-Rama at the Ranch

2025-03-20Leave a comment

QIC: Sugarbug
When: 03/20/2025
Pax: oldbay, Rainmaker, SugarBug
Posted In: The Ranch

WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers

THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options including Burpee Back Flips (at my daughter’s request) as part of the 8th set. Thankfully we only made it though 3

Merkins – Overhead Clap (traditional)
Squats – Step-ups
Smurf Jacks – Overhead Press

MARY: No time

ANNOUNCEMENTS: Read the newsletter

COT: it happened

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physical contact

2025-03-19Leave a comment

QIC: Olaf
When: 03/13/2025
Pax: Beaker, Last Call - LC, Olaf, Rainmaker, Sasquatch, Spectre
Posted In: The Ranch

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

2025-03-14Leave a comment

QIC: Band Camp, Esso
When: 03/14/2025
Pax: 38 Special, 3D, Anchorman, Badlands, Band Camp, Barkley, Barry Manilow, Bitcoin, Bonsai, Boogie Down, Boogie Nights, Brawny, Cakeboss, Cobra Kai, Cohiba, Console, Cornerstone, Crystal Lake, Cubbie, cuomo, Cyclops, decibelf3, Double D, Esso, F3DaVinci, FTC, Gekko, Goose, Grassy Knoll, Grinder, Grout, Half Shell, Halfback, Happy Hour, Headspin, Italian Job, JCruise, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Kermit, Liberty Bibberty, Ltrain, Mainframe, Mark Nestel, Masterpiece, Maximus, Nasa, Olaf, oldbay, Peach Stand, Pollo Hermano, Poppins, Rainmaker, Rebound, River Rat, RollOff, Rosie, Ruby Slippers, Sasquatch, Shady, Short Sale, skipper, slapshot, Slash, Solo, SouptoNuts, Spectre, Splinter, Stang, SugarBug, Suplex, Time Machine, Trucker, Über, Vuvuzela, Warning Track, Zalinsky (F3 Rock Hill)
Posted In: The Hive

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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Zachary Tellier tribute

2025-03-10Leave a comment

QIC: Rainmaker
When: 03/10/2025
Pax: Kaiser, Rainmaker, Shield
Posted In: Honey Badger

WARMUP:

wam up lap
20 SS
15 imperial walkers
15 squating mearckin night clubs
15 moutain climbers
Stretching

The thang

Start in end zone

10 burpees