Partner Work @ Block Party

WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup.

THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3. For me, my fellow PAX are the reasons I keep coming out in the morning. Not only for the opportunity to possibly help my fellow man, but also to receive the help I need in my life. Very grateful for the partners in life I've made in F3.

Partner Work @ the Playground
1 partner bear crawls to the cones set up outside the playground area, once you make it to the cones perform 3 burpees, and then bear crawl back to the playground where the other partner was performing a swing crunch with a merkin. Keep flap-jacking until you reach an accumulative rep count of 100 for the swing crunch+merkins.
To really burn out our chest and arms we went immediately into some time under tension. 1 partner holds extended plank while the other partners performs 10 merkins, keep flap-jacking until you reach an accumulative rep count of 100. Arms and chest smoked.

Partner Work behind the Ampitheater
1 partner NURs up the hill behind the ampitheater and then moseys back to the bottom, partner #2 performs 10 jump squats, 10 jumping lunges, and 10 Apolo Ohnos and then holds Al Gore until partner #1 returns. Flap-jack for 5 rounds. Legs smoked.

Partner Work in the Ampitheater
1 partner holds extended plank while the other partner performs 10 Peter Parkers, flap-jack until you reach an accumulative rep count of 100
Once completed we moved right into the next phase
Get on your 6 and 1 partner holds straight leg 6 inches while the other partner performs 10 straight lower leg lifts, flap-jack until you reach an accumulative rep count of 100.
Once we completed the above moved right into a series of Superman poses until it was time to mosey back to COT.

MARY: No time

ANNOUNCEMENTS: Read your newsletter!

COT: STK!

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Brayden Loop

WARMUP: None
THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges
MARY: None
ANNOUNCEMENTS:
COT:

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Complex

WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.

THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex

Clusters x3
Clusters from a Kickstand Stance x3

Weighted carry thrown in along with an uphill bear crawl and uphill sprint.

MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held

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Miles and Smiles

WARMUP: None

THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there

MARY:
ANNOUNCEMENTS: Newsletter
COT:

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Pirate Party

WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn

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1912, Titanic, and Lessons Learned

WARMUP:
Slow mosey around the parking lot area to the flags in front of GHES, approx 1/2 mile, then circle up for the following:

  • 20 SSH, 4ct
  • 10 WM
  • 15 imperial walker
  • 15 hillbilly walker
  • 15 MNC
  • 10 strawberry pickers

We are now warmed up.
Slow mosey to the backside parking lots, where the famed light poles are, meet up at the first pole at the parking lot near the dumpsters (NO Golden Corral funk in those!).
THE THANG:
On this day in history: April 14, 1912, approx 11:30pm, the HMS Titanic struck an iceberg. The rest as we know is tragic history. We honored that year, that day, with a 1912 Light Pole walk. There are 14 light poles, we only used 12. Do an exercise at each pole, transition to the next, until done. 19 reps of each exercise at 12 poles. Exercise stations were:

  1. Merkins
  2. LBC
  3. LSS
  4. CDD
  5. Big boy situps
  6. Sumo squats
  7. Diamond merkins
  8. Box cutters
  9. Calf raises
  10. Wide-arm merkins
  11. LBC
  12. Burpees
  • LUNGE WALK BETWEEN EACH STATION. Yes, a LOT of lunge walking. Ended up being approx half mile of lunge walks.

Between each station, as we lung walked, mumblechatter was off the hooks, but I also managed to spit out some Titanic facts as well as things leading up to the iceberg impact that doomed them all. See NMM below.

By the time we got to the 12th pole right near Dam Rd, we had 4-5 minutes left to slow mosey back to COT. Perfect timing!!

MARY: None
ANNOUNCEMENTS:
Alot going on. Tortoise and Hare, Greater Than Ruck overnight event, Bethel Men's Shelter, 2nd F meetups, and so on. Read the newsletter, get involved.

If you have something close to your heart that you are involved in. and you want to see PAX get involved – FREED TO LEAD. Invigorate your male community leadership, put it out on Slack and the newsletter and push it.

COT:
Prayers lifted up for marriages, physical/mental health, ending of the school year, and more.

NMM:
As mentioned, 4/14/1912 at approx 11:30pm the Titanic struck an iceberg in the middle of the northern Atlantic ocean on its maiden voyage to NYC, loaded with passengers and crew. It sunk a few hours later on the 15th. The rest we know is tragic history. Could it have been prevented? Who knows, but….there wasn't one 'smoking gun' cause that led to the event, rather it was death by a thousand cuts so to speak, several things that, when combined, put things on a tragic course.

Sure, there were bad decisions made from the design of the ship right up until it struck the iceberg, and even afterwards to its sinking. Those decisions are symptoms or outputs of underlying issues. It is easy to point out symptoms and say they can be fixed, it is tougher to pinpoint the causes of those symptoms and address them, for those tend to be more human in nature.

Things That Doomed the Titanic That Can Doom You:
I. The Bad Decisions Made:

  1. Cutting corners – they used cheaper, lower quality rivets and steel.
  2. Turn! – the decision to turn was fatal, it allowed the iceberg to damage more of the ship along its side than a direct hit would have.
  3. Lack of planning – they did not have enough lifeboats; design of bulkheads was flawed; they plotted a course right into danger instead of avoiding it.
  4. Lack of preparedness – lookouts did not have access to binoculars; they did not practice evacuation of the ship (a practice drill was called off the day of the iceberg strike); crew were not trained well enough on evacuation procedures, leading to chaos after impact.
  5. Failure to communicate – captain missed reports of ice in the area; cargo ship SS Californian, who was much closer, only 10 miles away, missed distress calls; Titanic ignored messages from Californian warning them of large ice in the area.

II. Underlying Human Factor Causes of the Bad Decisions:

  1. Complacency, overconfidence – they ignored warnings of ice in the area, and even sped up; designs of safety features (bulkheads) were cut back; they had too much reliance on new tech.
  2. Not having a questioning, challenging, or empowering attitude – nobody challenged some of these bad decisions in the design, fabrication, and operation of the ship. Many never questioned 'authorities'.
  3. Not listening to valuable input from others and or fostering a challenging/empowering environment – 'authorities' never took those challenges seriously, and some were afraid to challenge anything so people never got input from 'below'.
  4. Pride – this would never happen to us! Led to complacency in design and also operation of the ship, among many other things. Peer pressure – Bruce Ismay, chairman of White Star Line, pushed the captain to go faster, arrive ahead of schedule, as well as never stood up for the ship being safer. Grandiosity, as well as getting the ship done quickly, trumped safety for him and others in the White Star Line upper management team.
  5. Not taking risks seriously – items 1-4 lead into this. It is too late to take risks seriously after something bad happens.
  6. Rationalizing things away instead of fixing the issues – a combo of all of the above. Weighing odds of something happening vs costs or time to correct things, mitigate issues, often leads to issues happening. Doing things right the first time is only a one-time opportunity.

As someone who has been part of several incident investigations at my former place of employment, Kennedy Space Center on the Shuttle program, as well as my new job at Siemens Energy, these underlying factors most always pop up on serious incidents in one form or another. We must always remain vigilant in the workplace, but also how we live our lives as men. Any one of these contributing factors above can doom us. We can try to do it alone but it is best when we rely on others to help us.

As the saying goes, if we do not learn from history, we are destined to repeat it. The only real 'failure' is failing to learn from failure. Do not be a failure. Keep 4/14/1912 in your mind and learn from its hard lessons.

Thanks for the opportunity to lead, and if you read to this point, thank you for your time and patience as well.
Blessings and SYITG
-NASA

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Ruck Relay Rumble

Intro, Warning Label and Welcome Given
WARMUP:
Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:

  • 20 Squats
  • 15 Merkins
  • 20 Ruck Swings
  • 15 Ruck Curls
  • 15 Ruck Tricep Pulls

Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:

  • 100 Squats
  • 100 Merkins
  • 100 Single Leg count flutter kicks

MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!

Ruck Relay Rumble

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50

WARMUP: We started off with our themed number of reps with 50 SSHs then on to some stretchy things.
THE THANG:
This is what was planned plus a couple of AMRAPs but we only made it to Round 2 -Corner 2 then we had to make our way back to COT.
4 corners – 2 Rounds – 200 Reps
Corner 1 – 50 Man Makers
Corner 2 – 50 American Swings
Corner 3 – 50 High Pulls
Corner 4 – 50 Power Cleans (25 each arm)
Corner 1 – 50 Pass Through Lunges
Corner 2 – 50 Mustaphas (Officially renamed Rafikis)
Corner 3 – 50 Pull Throughs
Corner 4- 50 American Hammers

MARY:
ANNOUNCEMENTS: were made
COT: We shared our praises and burdens and we prayed.

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