We are the Knights who say Nee – Leave Right

COACHES BOX – Leave Right – 07-27-2023
Intro – Always leave something better than the way you found it. King, Queen, Jester, Ms, Shorties, Mammons, Faith,
Mosey to HS Student lot:
WARMUP:
SSH, Mountain Climbers, Low slow squats, Imperial Walkers, Hillbilly Walkers, Moroccans
PLANK – Legacy is created by the HIM’s development of Virtuous Leaders
1. Sua Sponte Leader (Latin: “of his, her, its or their own accord”) or suo motu (“on its own motion”) describes an act of authority taken without formal prompting from another party
a. Make the Mission Clear – Completing experiences that are not commonly found else where while also maintain our laid Back Pack attitude.
b. Teach All that you know –Become unnecessary. Work your way out of a job so the group can thrive without you. – Copying my assistants on emails – They can see the examples.
c. Incentivize Individual Initiative while gracefully managing failure – Let someone else lead and guide them along the way. If they fail, accept responsibility in front of the group. Then review the failure, in private, with the leader.
Mosey to Football Field area: Shuffle L / R, Karaoke L / R, Nur,

The THANG
Part I: 4 trips around the square:
2. Schooling: Leadership Training provided – Lead by example
Cone 1: 10 Burpees, 8 Burpees, 6 Burpees, 4 Burpees
3. Apprenticeship: Positive Habit Transfer – Sitting down with a leader on a new process, piece of software, any new skill this person has not done and walk them through it. I have reviewed how to plan a camping outing with a person who has never done it before, step-by-step. I documented my lessons learned and shared this with a timeline.
Cone 2: 40 LBCs, 30 Big Boy Situps, 20 flutter kicks, 20 American Hammers
4. Opportunity: To practice what leader has learned. Means as the leader you will need to give up control
Cone 3: 25 Merkins, 20 Diamond Merkins, 15 Wide Arm Merkins, 10 Hand Release Merkins
5. Failure – An undesirable outcome that builds Leadership Foundation – This is where you will learn the most.
Cone 4: 40 Squats, 30 Bobby Hurleys, 20 Mountain Climbers each leg, 20 Donkey Kicks
Part II: Grab a 1 stone for 2 people – take it to the bottom of the hill
6. Accountability – Setting and Maintaining High Standards in the Team. A Team and Individual needs standards to strive towards. Don’t give up on the person who can’t – Move on from the person who won’t.
DORA – With stone
​100 squats, 50 curls, 50 tricep extensions, 200 chest presses on your back,
​Runs up the hill – Bear crawls around circle at bottom, then switches
1. Lizard Building – Next generation of leaders
a. Be on the lookout for the next leader
b. Once you identify, tell that person why they would be a good leader.
Indian Run back to COT

Closing thoughts:
Have I done all of these? No.
Don’t try to do everything yourself. You are a leader. Act like one and delegate. Too many times in my earliest weeks I took everything on. I soon realized I could not do it all, and started asking for help, nervously at first, confidently soon after (ie Equipping)
Hire the right person the first time. Hiring the wrong person sets the team back and makes everyone wait. Hire based on what the position needs and the person can provide. Person meet the position needs but told they would be limited in providing time. I hired this person when I should have moved onto the next. I was about to confront this person about it not working when that person reached out to me. I wasted 9 months of time and the team spun their wheels until the right person was hired (who is now excelling at the role). (Accountability)

PRAYERS:
Hotcakes has Stage 2 lymphoma and started treatment on Tuesday. All things considered, the treatment went well.
Cohiba’s wife is going back to work
Soup to Nuts wife needs extra prayers as she isn’t feeling well.
38’s in-laws are in town. He needs prayers for patience.
Sugar Daddy prays for patience for our country, sons and Daughters. It is tough growing up with outside social media trying to tell your child how to behave.
Cyclops will be transitioning to his new company within 30-45 days.

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The Recipe at Block Party

15 hard chargers embraced the recipe of pain at Block Party this AM and started the day 1-0.

Run to WEP Amphitheater

Warmup
SSH x 30
Windmills x 10
Hillbilly x 10
Mtn climber x 20
CDD x 10

Pearls on a string at each swing in WEP
10 Big Boys
20 Hello Dollies

Lazy Dora – Partner up
100 Merkins/Hold Plank
200 LBCs/6 inches
300 Squats/Al Gore

Partner 1 does 25 reps while Partner 2 does other exercise. Flip flop to reach the desired count

2 Minutes of Broga

Run back to COT

2 Minutes of Mary

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Oklahoma at STL

Warmup: None

The Thang:

BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10

Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.

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Duct-Tape-to-Nuts

WARMUP:
Mosey to fire station, then:
10 Windmills IC – the mumblechatter began.
10 HIllBilly Walkers IC – the PAX thought this might bother me.
10 LSS IC – Block Party is way worse.
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Broga – mumblechatter significant here.

THE THANG:
Moseyed to the pullup bars. All planked while we two waterfalls of 5 pull ups each. The weather had been nice, but all of the hot air spilling out of the PAX had changed the local conditions. Shirts became optional.

Moseyed around the ball fields and down Tara Tea Drive. Partnered up and did a DORA, with NUR up the hill for the first half and then running the second half. Exercises were:
100 Merkins
200 Overhead Claps
300 LBCs
One last run up the hill. Toy Soldiers and slow Lunges down Windward Drive. Mosey to ball fields.
Halftime
A series of Webbs, starting with Core.
Captain Thor, 1 big boy sit-up – 4 American hammers, progress up to 10 BBSU and 40 Am Hams.
Total: 55 BBSU and 220 AH

Legs
1 squat – 4 calf raises, progress up to 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Upper Body
1 merkin – 4 shoulder taps; progress up to 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

The mumblechatter was off the charts through the 2nd Half. I can’t recall all of it, but the laughter hurt as much as the 220 American Hammers…. and the ant bites.

MARY:
Flutters, Hello Dollys, Box Cutters, Xs & Os… just for Decibel!

ANNOUNCEMENTS: Highway Clean Up, Convergence, Sweetwaters Coffee on 7/30

COT: Stays in CoT.
6 of us made it to Dunkin Donuts for some Coffeeteria. It was a great morning for 1st-F and 2nd-F, thoroughly enjoyed it fellas!

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Black Diamond is uncovered at The Stockade

Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Flexing

We spent most of our time on challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
   @Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
   @Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
   @SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
   @photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
   @Sprocket is considering building a company based around puzzles of Mark Rothko paintings
   @Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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i.e.; e.g.

WARMUP: yea. It’s important
Mosey
SSH
IW
HW
dynamic yoga rotations
MC
Mosey
Carioca
Butt Kickers
Carioca
Toy Soldier’s Mosey

THE THANG:
Visited a few churches for a warped 4 corners
Most of the time we bear crawled between corners, but not always
Nazarene
Stough Baptist
10 HR merkins
10 in cadence monkey humpers
10 in cadence burpees
(3 sets because it was a “warped” version of four corners)

Down to Print Shop for called pull-ups and squats

Back to COT for TapOut’s “favorite” hip exercises
Lots of grammar and punctuation discussion today; it was swell.

ANNOUNCEMENTS:
HIM camp:
https://criout.regfox.com/f3-him-camp

Stuff the Bus:
https://www.signupgenius.com/go/30e054aa8a723a3ff2-stuff3#/

COT: Isaiah 55:2
Why spend money on what is not bread,
and your labor on what does not satisfy?

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Flexing

We spent most of our time challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
@Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
@Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
@SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
@photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
@Sprocket is considering building a company based around puzzles of Mark Rothko paintings
@Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Old stomping grounds

WARMUP: started out with Barry and Wegs bailing to go do some hard core running for some hard core miles.

The rest of us started down the road and the. Doubled back to up the hill. In the big parking lot we did: windmills, 1 burpee, 51 Moroccan night clubs, 2 burpees, cherry pickers, merkins, 3 burpees, squats, 4 burpees, back and hip stretches.
THE THANG: ran over to the steps in front of Pike engineering where we partnered up for a DORA.
– 100 derkins
– 200 jump squats
– 300 hammers
– partner 2 as timer ran down the path and did a loop in the parking lot

Next up was Jacobs ladder and 7s. At the wall we did hand release merkins at the bottom and donkey kicks at the top after jumping the wall.

Ran back to COT.
MARY: round robin while we approached 0600
ANNOUNCEMENTS: yes…newsletter
COT: prayers for families and kids, and summer busy

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