Tag: Über

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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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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Run, Exercise, Run, Do The Work

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Mission – Know It…for the love.
WARMUP: Not Really
THE THANG:
Run around the building, 3 core exercises
Run to Front St, 3 upper body exercises
Cross 160 & run to Brayden, 3 lower body exercises
Run to the bottom of the hill and back up, 2 core
Run to Ivybrook, 2 upper
Run to the school basketball courts, 2 lower
Run 1/2 way up the back road, 1 core
Run to the top, 1 upper
Run back to the basketball courts, 1 lower
Run to Ivybrook, 2 core
Run back to COT…Plank series

For the one person that read this far, you’ll see the similarity to a recent Minnow Pond BB. Why reinvent the wheel? No need to introduce a game or anything creative, just get a minimum of 3mi and make the guys push a little harder. Or, pull a little more if you’re ‘squatch.
In other areas of my life, I try to make things harder. In some cases, I’ve even created the more difficult situation. If I can strip the emotion out of the situation, assess it then address it, I can tackle it.
That’s exactly what we did at Sweep The Leg. We assumed this post would be hard, showed up, got simple instructions and did the work. Nothing creative. Nothing complicated. Nothing emotional. Nothing easy.
Just.Do.The.Work.
For the love, stop settling for just showing up. Showing up is important, yes. You can’t lead without showing up. If this is about leadership, don’t measure yourself against a standard that says showing up (physically) is enough.
You’re here for more. Time to lead!
MARY: See above
ANNOUNCEMENTS: Convergence, Jaeger
COT: You should’ve been there.

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Bring Your Wife to F3 Day

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WARMUP:
Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up at the parking lot.
THE THANG:
Shady gave each man a tennis ball and instructed us to write our wives’ first initial on the ball. That ball would stay with us for the rest of the workout.

Dora with your wife as your partner. From the playground, we did the following exercises and ran to the back of the basketball court and back between each set.
50 pullups (set of 10)
100 decline merkins (set of 20)
150 step ups were planned, but we ran out of time.

Hand off to Senator
Circle up on the right ball field

Lt Dan (1 knee tar jai, 4 squats) to 10 (crowd pleaser)
Line up along the concession stand wall for people’s chair. While the rest of the Pax sat, 2 ran to the outfield fence, hopped over, ran up the hill, did 3 burpees, and ran back
Balls to the wall hold for 20 secs, move to 1/2 way down for 20 secs

Return to the circle for the <@UJGS2BBQD> killer hip flexor routine

MARY:
LBC x 20, Hello Dolly x 20, Boat and Canoe x 3
Finish up with the Body Destroyer

ANNOUNCEMENTS:
Trash pick up today on route 21 (thank you <@U0617222M3M> for your continued commitment to this). Jaeger next week, various other (READ YOUR NEWSLETTER)

COT:
Prayers for <@U686LEPLH> in the loss of his mom. Another Pax in the loss of his father. We prayed for several family members and friends of the Pax with cancer and other serious ailments. Prayers for safe travels for <@UN6PTD007> and his family to WI.

<@UGRNYPPUM> always brings something unique to his Qs, and his idea of having a tennis ball with our wives’ initials was a good reminder of how lucky we are to have our spouses. YHC and Shady picked up the Q spot as last minute subs for our friend <@UN3JKG18C> who will be handing off site Q duties in two weeks. Thank you for your leadership, my friend. It was a beautiful morning at Runde and always a pleasure to lead the Pax on Saturday mornings. We are truly lucky Men of the Fort!

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11’s 7’s benches & other fun

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WARMUP: mosey to the bus loop
Exercises in cadence with burpees in between
Windmills
imperial walkers
Hillbilly walkers
Low slow squats
Moroccan nights clubs holding people’s chair
Side straddle hops
Plank
Mountain climbers
Shoulder taps

THE THANG: mosey behind the school for 11’s
Burpees and squats on opposite sides of the lot – always adding up to 11

Mosey to the next lot for 7’s
Diamond merkins and lunges on opposite sides of the lot

Mosey to the tables for 3 rounds of:
15 step ups
15 incline merkins
15 dips

BTTW for 1 minute – just to see things from another point of view

Mosey to COT for 90
Seconds of geometry class (protractors) and we hit 0600

MARY: see above comment
ANNOUNCEMENTS: you betcha’ – on site and in your newsletter – which you should read.
COT: 5th core principle

Thanks for the call Rainmaker :eye:

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