Tag: Time Machine

5.5 tested The Gauntlet

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WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO
THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago). 10 exercises, 1minute AMRAP, 30 seconds rest. Exercises included SSH, Merkins, Squats, CDDs, Seal Jacks, etc.. Right down how many reps you did in a minute.
Then mosey to drop off lane for a classic Dora. Back to the loading dock for Gauntlet round 2. See if you can do one more rep than round 1.
MARY: No time for Proud Mary
ANNOUNCEMENTS: Blood drive
COT: Prayers for marriages, kids and community

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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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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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Big bucket of suck-it

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WARMUP:
SSH
Moroccan night club
Windmill
Murkin
THE THANG:
Mosey to the football field

PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to the 50 yard line with mode of transport in between. Once at 50, run back to bucket for next round. Made it through 5 rounds including lots of merkins, crawl bears, shoulder taps, burpees and other fun activities. Lots of complaining by all!
MARY:
ANNOUNCEMENTS:
Convergence Friday at the hive
Jaeger on Saturday
Ass kicking April
Luka 5K

COT: Welcome FNG Chum!

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Finding Geometrical Objects at the Yard

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Disclaimer Given
WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker
THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and Repeat
LBC
SQUATS
MERKINS
AMERICAN HAMMERS
DONKEY KICKS
CAROLINA DRY DOCKS
CALF RAISES
OVER HEAD CLAP
BOMB JACK
FLUTTER KICKS
MOUNTAIN CLIMBERS
MOROCCAN NIGHT CLUBS

X4 Circuits and Laps
MARY: she couldn’t be found
ANNOUNCEMENTS: trash pickups, convergence, jeager, read da news letters
COT: Always Stays in COT

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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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My version of pendulum of pain

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WARMUP: Side straddle hops, Smurf Jacks, Windmill, Mosey
THE THANG:
Split the exercises, repetition with your partner
Up hill:
Station 1 – 20 – Burpees
Station 2 40 – Merkins

Circle of pain: Both partners execute 4 cardio/legs exercises in cadence quickly without a break
20 – Side straddle hops
20 – Smurf Jacks
20 – Squats
20 – Bobby Harley

Station 3 – 80 – LBC
Station 4 – 100 – Freddie Mercury
Repeat the sequence downhill

Transportation mode: alternate between Bear crawl and walk when moving stations
MARY:
American Hummer
Hello darling
ANNOUNCEMENTS:
COT:

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