QvQvQvQ
Suplex Gear
Kodak Bootcamp (filling in for Hillian-DR)
Socrates Kettlebell
Beaker Running with Pain Stations (filling in for Spectre-DR/IR)
Socrates won
QvQ week 4
Running with Pain Stations
Spectre v Flair
Spectre won
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, MNC’s, hillbilly Walker, imperial squat Walkers, cherry pickers
THE THANG: https://docs.google.com/document/d/10yAnKVLcqOzqICoCKlDGdXOWZ50O0vQNTdIYRodtFZc/edit
MARY: KB-V-sits
ANNOUNCEMENTS: Rock Region kettle bell program ramping up, Dad‘s/2.0’s event on 10/26 @ WEP, read your newsletter
COT: held, prayers lifted.
COP – mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers.
the main thing – Partner Dora because you’re there for the man next to you.
50 – swings
100 – squats
150 – curls
100 – squats
50 – swings
10 minutes of Tabata – called various exercises for 45 seconds and rest 15 seconds
Moved on to 5 minutes of Mary to complete the trifecta and take us to COT
Announcements – read your newsletter
COT – 5th core principle
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
Work Hard to become better!
WARMUP: N/A
THE THANG:
Kettlebell workout
10 Thrusters
Riffle carry to pain station
25 Kettlebell swings
Riffle back to starting point
10 Thrusters
Riffle carry to pain station
25 Lunges
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell split stance
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell goblet squats
Riffle carry back
10 Thrusters
Riffle carry/ 25 Man Makers
Riffle carry
10 Thrusters
Riffle carry/ 25 kettlebell deadlift
Riffle carry
10 Thrusters
Riffle carry/ 25 Diamond :gem: Merkins
Rinse @ repeat
MARY:
ANNOUNCEMENTS: check Slack
COT: multiple prayer requests