Tag: SouptoNuts

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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1st ever Hubert Graham Pwky workout

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THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

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It Pays to be a 1

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It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles.

Ran straight to WEP in front of the stage.

The workout:

Start with 10 Burpees

Run to the first swing along the paved path do 10 merkins and 10 lbcs

Run back to the stage do 9 burpees

Run to the 2nd swing on the path do 10 merkins and 10 Lbcs

Run back to the stage and do 8 burpees

Keep going along the path as far as you can until time.

It was here that YHC made the decision to split the pax up into 1’s and 2’s.

I was thinking I just wanted to create some space on the path….unfortunately…what happened was the 2’s were given the opportunity to run up the WEP hill pretty much the entire time.

Despite the complaints the PAX handled it extremely well.

At 5:55 we headed back to COT and got there just in time for 10 more merkins 10 more LBCs and 1 last burpee.

Thanks to Nasa for the opportunity. It was great getting out amongst the PAX this morning.

Until Next Time….

It PAYS TO BE A 1!

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The Two Amigos

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WARMUP: Lots of warming exercises
THE THANG:
Swing Work – 3 Rounds
-20 decline swing merkins
-30 incline swing back pulls
-40 swing squats
-Run a lap

Rugby sprints and stop at every swing for merkins, squats, and flutters in WEP.

-JWow

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All of the burpees

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WARMUP:
Moroccan nightclubs
Windmill
Cherry picker
Low slow squat
Hillbilly walker

Burpee mile(ish) – 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of 48 burpees and 1.2 miles

THE THANG:
Burp Back Mountain: partner exercise. Partner 1 nurs up the entrance hill to WEP, then runs forward back to start and does this 5x while partner 2 does burpees. Switch until a total of 100 burpees are completed per team

Head back to amphitheater where pax take turns pulling cards from the F3 card deck and all pax perform exercises on cards
MARY: none needed
ANNOUNCEMENTS:
COT:

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WOD Honoring spc Omar Soltero

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WARMUP: mosy round parking lot w shuffles, hug knees, heels to butt, karaoke. SSH, Windmills, IW and HW.

THE THANG:
5 Minute burpees
Mosey to grab a Cindy and mosey to track
30 Merkins, 30 Big Boys, 30 curls, 30 squats followed by a lap x4
Mosey to hill 7’s. Man Makers and Big Boys
MARY: what’s happens stays
ANNOUNCEMENTS: newsletter
COT: :pray:

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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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Four Church Corners

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WARMUP: SSH, IW, HW, Plank / Stretches
THE THANG:
Mosey up Main Street to Baptist Church
Corner 1 – 30 Monkey Humpers
Run to corner 2
Corner 2 – 30 Merkins
Run to corner 3 – 30 squats
Run to corner 4
Corner 4 – 30 LBC’s
Rinse & repeat for 5 (ish) rounds
MARY: Yes
ANNOUNCEMENTS: Convergence, Jaeger, Luca, RYN
COT: Always

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Did You Pass the Test? APFT at MP

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Pledge of Allegiance at 05:14
WARMUP: Quick warmup in the parking lot of the following:
– 20 SSH 4 ct
– 10 windmills 4 ct
– 15 imperial walkers 4 ct
– 15 MNC 4 ct

Runners and ruckers went running and rucking. The bootcampers ran to corner of Confederate and Main.
THE THANG: Army APFT
2 mile timed run, 2 min BBSU AYG, 2 min merkins AYG. Scoring is based on age.
Started off with the 2 mile run. Loop was down main, left onto Academy, left onto Monroe White, left onto Confederate, back to start. That’s about .47 mile. Did 4 loops of that. End was down Academy at the Loom parking lot to get the full 2 miles. It is not completely flat loop, but that’s as flat as you can get in the MP area.
Next up we did merkins, then finally BBSU.
We had extra time, so we went to Print Shop for 2 mins AYG pull-ups.
That gave us about 5-6 min before COT. Ran back to COT for some Mary.
MARY: 5 min worth of ab/core work
ANNOUNCEMENTS: Read your newsletter, get involved.
COT: Alot lifted up.
My mom passed away on Tues 3/3. She was 91. She had a pretty rough childhood. Raised by her dad who immigrated from Portugal as a teen, her mom left when she was 6. Her oldest sibling sister was 9 at that time and became the mom for everyone. He had anger issues among other things and abused them regularly, but he also provided the best he could and kept the family unit together. There were more good times than bad, but the bad was really bad. She could have easily brought those demons into our lives as children, for children who are abused often become abusers when they are adults, but instead she and all her siblings chose to break that chain and live in love as much as possible. It takes a strong person to do that, break those chains. I am forever thankful she did. She touched a LOT of lives by this, living in love. She was an amazing, strong, loving, caring woman, who near always put others ahead of her. She is the embodiment of living in love. That’s what I ask of you all. We are given choices every moment in our lives, every day. Choose to live in love whenever possible. That will leave a lasting impact more than anything else you do.

Blessings and SYITG,
NASA

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Webb of Fun

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Warm-O-Rama
Grandpa Jacks
Grandma Jacks
SSH
Downward Dog
Honeymooners
Runners stretch
Arm Circles

Moseyed down to the bottom of the hill as we started our Jack Webb Inspired workout.
Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks

Thang 2 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks

Next we took a recovery walk over to the practice field.

Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
10 CDD and 40 Air Press completed

Thang 4
Bear crawl 5 yards then do 1 merkin, 1 plank jack, and shoulder taps (Right + Left equal 1)
Repeat every 5 yards increasing the reps by 1 each time. I think worked our way up to 5 or 6 reps.

Thang 5 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeated this until we got back to where we started thang 4.

Went back to COT for a little Mary

COT: Announcements were made and closed with a prayer.

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