Tag: Slash

Lots of Chatter at The Ranch

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10 at <#C02PN398DTL>
Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure.
Next, we traveled to the other school entrance
Dora – partner 1 performed exercises (merkins, squats, LBCs
Partner 2 ran down hill, 5 muscle ups and back

Next, version of impossible mile. Partner 1 – burpee broad jumps around the bus loop
Partner 2 ran opposite way and switched out with partner 1. Continued loop until teams finished loop.
One minute of muscle ups then returned to COT.

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Fast and Risky Business

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WARMUP: A few exercises to ensure some losses bodies before fast running
THE THANG: Fast 5k training plus some dice games

Mosey to light at Cleburne and White Street

Run for time (don’t mosey or yogg) the loop around FM Town Hall in the roads, which is a .6 min or 1k loop.

Mosey to pkg lot between Town Hall and WEP

Pax turns rolling dice to determine exercise and # of reps. Exercises include:

Hand release merkins
Monkey humpers
Shoulder Taps
Parker Peters
Sumo squats
Burpees

After all pax take turn, run lap around the pkg lot

Rinse / repeat (we got 3 rounds in)

Back to road to run another 1k loop for time, striving to beat the first lap time

Mosey home

MARY: yes, for final 2 mins

ANNOUNCEMENTS: Fast 5k

COT: As always per 5th core principle

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AKA – Board of Pain 2025

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The [vintage] Challenge:
– Burpees – 100 (Ruby Slippers 0, Slash 7)
– Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
– Ski Abs – 100 (Barry Manilow started)
– Merkins – 100
– Deep Squats – 100 (Anchorman started, Cake Boss 10, Short Sale 50, JWOW 51)
– LBCs – 200 (Cohiba – completed)
– Carolina Dry Docks – 100 (Time Machine 10)
– American Hammer – 100 (Harry Carry? Vuvuzela & Band Camp completed)
– Mac Tar Jai – 100
– Jump Squats – 100
– Mountain Climbers – 100
– Shoulder Raises – 200
– Mary Catherines – 100
– Hello Dolly – 200
– Wide Arm Merkins – 100
– Squat Jacks – 100
– Nippler– 100
– Burpees – 100

The Board of Pain isn’t that hard. It isn’t completable in 45 minutes. But it ain’t about finishing, it’s about seeing how far you can go!

You:
– Show up
– Put forth the effort
– Share suffering amongst the PAX
– Build camaraderie
– Teach yourself that
– You can take on challenging tasks
– You will improve
– You accelerate when other men are striving alongside you

There are plenty of harder workouts. But the Board is doable by ALL MEN. Be present and try; that’s all it takes! You don’t have to get far; you just have to go.

How is it in our lives that we have a problem and the solution is the same? Be present and try

We ain’t getting it all done today, but today’s effort still matters!

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It was worth the drive

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WARMUP: Olaf and YHC arrived to a lot of stretching and to Rumbling dressed in his 20 degree attire. It was almost 50 degrees outside but I guess he has the southern blood. Warmup consisted of: 1/4 mile jog or so, SSH, low slow squat, very low squat hold, couple hamstring stretches, merkins, mountain climbers, and off we went.
THE THANG: arrived at pull up bars. Instruction was 7s with bars being the top and the bottom of the hill down by the school being bottom.
Top of hill / bars: the set was, 1 pull up, 1 leg lift or knees to chest while hanging on bar, drop and do 1 burpee. That’s 1.
Bottom of hill: set was 1 lunge each side, 1 jump squat. That’s 1.
When done, pick up the 6.

Next we stayed in the same area but grabbed a Cindy. Still did 7s at the top and bottom of hill.
Top: squat thruster with block
Bottom: 4 count flutter
When done, Cindy hold over head.
MARY: yes, focus on core with abs for a plank hold, hammers, v-up. Some back with Superman and pull the cord.
ANNOUNCEMENTS: Luka fast 5
COT: yes, good stuff here!

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These telephone poles are too close together

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WARMUP: mosey to behind WEP amphitheater for ssh, hillbilly walkers and windmills all in cadence
THE THANG: part 1 – run down ardrey st to Harris and back, stopping at each telephone pole for 2 burpees

Part 2 – grab a rock from behind the amphitheater. Carry the rock over your head to the upper lot and do 20 flutters – single leg count. Carry the rock back down to the lower lot over your head and do 20 merkins – do this 5 times

Part 3 – mosey to bottom Massey st hill. Run up Massey st hill to parking lot AFAP. Plank, down dog and honeymooner, then run to the opposite end of parking lot AFAP. Then lunge walk back across the lot while peach stand describes his “why”
MARY:
ANNOUNCEMENTS:
COT: finished the “why” story

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One Shining Moment

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American Jackal 3/17/2025

One Shining Moment

Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers

The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp

– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline

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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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The Sheldon Cooper

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WARMUP:
Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy
THE THANG:
The Sheldon Cooper
10 burpees
10 squats
10 merkins
10 big boys
Run 0.3 miles around the park and stop at lit swing and do:
9 burpees
9 squats
9 merkins
9 big boys
Run 0.3 miles back to start and do 8 of each. Repeat down to 1 each
MARY:
ANNOUNCEMENTS:
COT:

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Overtones

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WARMUP: around the world
good morning
some fake yoga

THE THANG:
Barbarian to Press
8 reps for 5 rounds
in between rounds:
1. bear crawl – lunge walk back
2. crawl bear – reverse lunge walk back
3. bear crawl w/ bell – lunge walk back w/ bell
4. crawl bear w/ bell (sucked) – reverse lunge walk back (sucked more) (JWOW about fell over)

Bulgarian Split Squat and Cleans
1-2-3-4-5-4-3-2-1

Waiter carry back to COT
Right Hand: Row, Clean, Swing, Snatch
Left Hand: Row, Clean, Swing, Snatch
5-4-3-2-1

MARY:
again time was limited. Quack Attack is probably right about me.

ANNOUNCEMENTS:
3/14 Convergence @ the hive
3/15 Jäger @ GHMS
4/12 Luka Fast 5 @ PKMS

COT: Was held

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