Tag: Warning Track

Grocery Bag of 2# Weights

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Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the 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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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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Massey Street x 6

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WARMUP: SSH’s waiting for a few late comers

THE THANG: Run Massey street, 35 Merkins, run back, 25 bomb jacks / repeat, Wide arms, Bobby Hurleys / repeat, hand release, jumping lunges

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Pavement Spa

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Eight men showed up this morning for the party. Quick disclaimer, few steps back, warm-ups (SSHs, IWs, WMs).
Next, we moseyed to the Pharma. Plank exercises, merkins, Peter Parker, Wide Arm Merkins, Parker Peter, 6 inch hold.
We then made our way to the old Hardees parking lot. I thought it was repaved, but it was rough as sandpaper. Crab walk from one end to the other, stopping at each parking stripe for 10 LBCs. Back the other way, bear crawl with merkins at every stop. We were now soaking wet with bruised hands.
Jog to Unity church for a Dora (CDDs, Squats, Flutters), run to bottom of the hill and back.
We made our last stop at the Footloose AO. Keeping our same partners, Partner 1 ran to the end of the lot and back while Partner 2 bear crawled. Flipflop upon return.
Burpee lightpoles on the way back to COT
Few minutes of Mary at the flag.

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Chillin’ at The Fort

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Chilly morning at The Fort, five men showed up for the fun. We began with a lap around the park, stopping at each swing for some warm-up exercises.
We moseyed to the top parking lot for some dips and arm circles. Back down to the amphitheater for a Dora session – Merkins, Squats, LBCs. Next, fast lap around the park, stops at each swing, merkins, squats, and LBCs – 10 each. Added bonus, first one to arrive at swing had to do 5 burpees.
We finished up at the amphitheater with two laps around with boulder over head and sprints up the hill near the power plant.

At the end we all did a cute jump through a prop which is part of the Christmas decorations :smiling_face_with_3_hearts:

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Ranger Merkens

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WARMUP: YOG with stretches mainly to the groin region
THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts.
Dora – Ranger Merkens 75, Overhead Press 75, farmer carry to other side of parking lot
MARY: no
ANNOUNCEMENTS: thanksgiving convergence and Christmas Party
COT: what happens stays

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Running the Walmart loop

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WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:

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Cadence Calling Burpee Fest

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WARMUP:
All in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 20 hillbilly walkers
Mosey around football field
– Karaoke, mosey, karaoke
– 10 incline merkins on curb in cadence
– Mosey around bus loop, toy soldiers
– 15 low slow squats in cadence
– Mosey, butt kickers, 10 mike Tyson’s in cadence, mosey, high knees, mosey to parking lot football field
THE THANG:
Count off by 3 and separate into teams. Each team member will call out the exercises in cadence for their team. When the exercise is complete, run to 20 yard line and do one burpee, then return to board and next person will call out the exercise in cadence, and run to the 40 yard line and do 2 burpees. This repeats until 100 yard line, where the team will complete 5 kraken burpees. Once completed, teams rotate stations.

Board 1:
– 10 Mike Tyson
– 15 low slow squats
– 20 plank jacks
– 25 Box cutters
– 30 calf raises
Board 2:
– 10 Diamond merkins
– 15 leg raises
– 10 Lunge left leg, 10 lunge right leg
– 25 Mountain climbers
– 30 Freddy Mercury
Board 3:
– 10 Merkins
– 15 Big boys
– 10 Side lunge left leg, 10 side lunge right leg
– 25 Monkey humpers
– 30 Chair crunches
Board 4:
– 10 Wide arm merkins
– 15 Squats
– 20 Carolina Dry dock
– 25 American hammers
– 30 Shoulder taps
 
Big Board:
20-yard line – 1 Burpee
40-yard line – 2 Burpees
60-yard line – 3 Burpees
80-yard line – 4 Burpees
100-yard line – 5 Kraken Burpees

MARY: None needed
ANNOUNCEMENTS: check your newsletter
COT:

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