Shieldlock Q at The Fort

WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.

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Badlands returns…. and then exits

My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.

WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.

THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.

didn’t make it all the way through

ANNOUNCEMENTS: welcome FNG Skid Row

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Stuff the Bus Convergence

WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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Keep Moving at The Fort

WARMUP: Mosey the WEP loop with 3 merkins at each bench. COP with all the favorites
THE THANG:

Chest: do exercise, run/jump on stage, tag wall and run back to start. Accumulator. 5x merkins, 5x wide arm merkins, 5x shoulder taps 5x CDD

Legs: Lt Dan. #soulcrusher

Cardio: Triple Nickel. Big hill. 5 Mal Tar jai at bottom, 5 burpee at top, 5x. Group temp run.

MARY: LBC, flutter, dying cockroach, grave digger.

COT: theme today was Keep going. In the work out, work, family, life. Great to be back in the gloom today. Trucker’s mumblechatter never disappoints. We welcomes two FNGs. Let’s keep @Ditchwitch and Kulu coming back.
Aye

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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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