Tag: Suplex

4-Square fun at The Yard

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WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins

THE THANG:

Appetizer:  
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• To end of lot: “Cocaine Bear crawl“
◦ Every powder-lines x 1-2 merkin each…
• Cash out: 10 Lt. Dan OYO

First course:

Dribble Sprints Fun
• PAX in a circle.
• 1 PAX dribbles 2 basketballs ? around the circle while everyone else performs the following exercises:
◦ SSH, LBC, WM, IW, HW, etc.

Second course:

Caterpillar-Relay” –  -ball-pass Indian runs: pax lay head-to-foot in long line, using only feet, pass ball over head, then jump up, run to join end of line.

Main course 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off. [alt: “Triangle of Doom” if fewer PAX]
• 4 pax play ES/MS style 4-square.
• Whoever is out moseys a lap before joining end of Queue
• Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
• Queue stations go easiest to hardest (I.e. #1 in line does MNC)
• 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats….

MARY: one legged LBC complex, Shakira

ANNOUNCEMENTS: Luca 5K, cannoli run in May, other newsletter items

COT: held… Praises for youth sports victories and 2.0 birthdays

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Charon’s Galley 2.0 / our Role as dads

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WARMUP: SSH, cherry pickers, Merkins
THE THANG: MOT #1: Charon’s Galley (4 pax)
Alt at each 50 yard increment for Pain Station
MOT #2: Other Pax…. Farmer’s Carry 2 Cindies

Stations (@ each 50 yard swap)
S.1:  Tower of Power – each pax gets in 5…. SSH while waiting turn

S.2: gorilla Rows – 10- each … Windmills while waiting turn

S.3: Goblet – thrusters Squats –  SYADS  – 10-each…. MNC w/ Calf Raise 

S.4: Step-Up-Curls – 10 each leg …. Cherry Pickers while waiting

S.5: Step-up-Thrusters – 10 each leg … HillBilly Walkers while waiting

S.6: Heel-Tuck WWIII Big Boys – Tuck heels close to butt, put toes in a coupon, then in the reclined position, do a coupon press, then sit up with coupon on chest and then do another coupon press
Imperial Walkers while waiting

MARY: not today my friend; maybe another time

ANNOUNCEMENTS: Luca 5K, read newsletter

COT: 30 minutes worth , directed by Change Order… Our role as father’s in the various stages of our 2.0 lives

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Toxicly Masculine Coaches Box

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WARMUP: SSH, Merkins & stuff
THE THANG: 4 corners (merkins, squats, etc..)
50 yard sprints alternating w/ burpees

MARY: 1-leg LBC complex, other ab-ie stuff
ANNOUNCEMENTS: too long ago, probably about stuff that’s happened since…
COT: yup – 30 min. worth – mostly around defining “man” in today’s context & looking at what to emulate / discard when viewing our own dads

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Monkeying Around at the Snake Pit

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WARMUP: SSH, Cpickers, MNC-w/ calf-raise, sit-out-Burpees

THE THANG:
Round-1: IC (6ct.): Squat-knees to press

Pyramid: RSwing, Am.Swing, Catch/Goblet, squat, Sqt-Thrust, (switch grip), Deadlift
– set for rep count… progress up to 5 & back

Shuffle over to Tire Station

Rnd-2: Monkey-King series on elevated tires (10 each exercise)
– alternating one arm, dead lift to chest
– Deep squat-2-arm front raise
– Alternating one arm snatch
– Alternating one arm, clean
– Eye of Sauron: explosive deep squat, (2-hand snatch)

Rnd-3: Dora – 1 pax rolls tire up hill… flips it back down … then swap
Other pax:
– 100 Goblet squat to Halo (alt. 1x-ct)
– 100 Deadman-to-Barbarian

MARY: 10 KB-BBSU

ANNOUNCEMENTS: QvQ, Luka-5k

COT: held… prayers for being present w families, job security… other stuff

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300 Reps and More

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Warm-O-Rama
Grandpa Jacks
Grandma Jacks
SSH
Moroccan Night Clubs
Michael Phelps
Arm stretches

Thang 1
40 Thrusters
40 Merkins or Squat hold Chest Press
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps
Thang 2
10 Squat Knees to press Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs
– 2 Rounds
Thang 3 – Hercules
Series of 3 single arm exercises immediately flapjack
3 Swings
3 Cleans
3 Push Press
– 2 Rounds

Announcements were made; read the news letters
Prayers for the Wyatt family and Pax.

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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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45/30

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Was I late? Yes. After all that hype, I freaking forgot I said to be there at 0445. So, what do you do in those situations? Well, you dial your ShieldLock and get him to warm everyone up for 5 minutes while you drive like a maniac.

WARMUP: I dunno, <@U19FA0Q8Z> did it. I caught some Dry Docks, but that was all I saw…

THE THANG:
Head to entrance hill
– 6 burpees at top – go to bottom
– 20 flutters, 10 big boys, 5 double leg lifts
– REPEATO

Back to Startex to pick up the 0500 crowd
– Head to pull up bars/cinderblocks – Grab a block
– 6 pullups
– 20 curls, 10 OH press, 5 triceps extensions
– Run a lap / 400m-ish
– REPEATO

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Brutality is underrated.

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THE MAN:
Marine Lance Corporal – Noah M. Pier
Marine Lance Cpl Noah M. Pier, 25, was assigned to the 1st Battalion, 3rd Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, Kaneohe Bay, Hawaii as a machine gunner. He was killed Feb 16, 2010, when he stepped on an IED during operations in Afghanistan. Noah was the oldest of 10 children and had always dreamed of becoming a Marine. In March 1995, he and his family moved to Charlotte, North Carolina, where Noah was involved in the Police Explorers Program for the Charlotte-Mecklenburg Police Department. He earned a black belt rank in the American Freestyle Martial Arts and fell in love with his childhood sweetheart, Rachel. In August 2007, Noah fulfilled his dream and joined the Marines. His first deployment was to Iraq in September 2008. Noah was a man full of love and laughter who enjoyed the outdoors. When he returned home from Afghanistan, he was supposed to marry Rachel – the love of his life.

THE WOD:
Grab a block – head to the track
– 7 rounds (Combat Team 7)
– 3 exercises (all the 3s – 3rd Marine Regiment, 3rd Division, 3rd Expeditionary Force)
– 25 reps each (age 25)

ROUNDS:
1. Run 800
2. 25 each of flutter with press, big boy, skull crushers with leg lift
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 sumo squats, calf raises, swings
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 each of flutter with press, big boy, skull crushers with leg lift
2. Run 800

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Charons’ Boat & Schwing stuff

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WARMUP: SSH, 5 Burpees, imperial squat-walkers, 4 Burpee, Moroccan nightclub-Calf raises, 3 Burpee, cherry picker, 2 Burpee‘s, hillbilly walkers, 1 Burpee

THE THANG: tried dragging Charon‘s boat 1.0 (pictures in site- Q channel) and quickly realized it was too devastating to the landscape.
Minor disassembly turned this into 2- Man heavy-ass-coupons.

Two stops were made on the way to the playground (at the swinging chairs).

First stop, 10 Lieutenant Dan’s IC,

second stop 1- legged LBC complex (LBC, pickle pointer, cross elbow/knee… Then flapjack) 15 IC each

At the playground, Dora Work using the “Schwings”:
100 knee-tuck Merkins, 200 leaning jump squats, 250 inverted Rows (all on the swings)

Meanwhile… Partner, PAX runs up a slide, slides back down, 3 Burpee’s, and lap around the playground to switch

After this, we picked up afore-mentioned heavy-ass-coupons, made 1 stop on the way back to the flag to do 10 more Lt. Dan IC

MARY: bro(Y)oga for ~10 min.

ANNOUNCEMENTS: QvQ, cleanup, Convergence, Jaegar

COT: held… Prayers for marriages, communication, and recovery from injuries.

Charon’s Boat 2.0 will return in a safer (to the landscape) form in the near future

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