QvQ
3D vs Socrates
Socrates won
QvQvQvQ
Suplex Gear
Kodak Bootcamp (filling in for Hillian-DR)
Socrates Kettlebell
Beaker Running with Pain Stations (filling in for Spectre-DR/IR)
Socrates won
QvQ week 4
Running with Pain Stations
Spectre v Flair
Spectre won
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.
YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it.
WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers.
THE THANG:
Used the big large box already in parking lot to my advantage.
4 corners to keep us loose.
Sprint down to 1st corner, 20 Merkins
Side shuffle across to 2nd corner, 20 Diamond Merkins
Nur to 3rd corner 20 Blast Off aka Mike Tyson Merkins
Side shuffle to start/4th corner for 10 right side merkins and 10 left side merkins.
Line up on the line.
Bear crawl 10 yards, 10 burpees, burpee broad jump back.
Bear crawl 20 yards, 8 burpees, BBJ back.
BC 30 yards, 6 burpees, BBJ back.
BC 40 yards, 4 burpees, BBJ back.
BC 50 yards, 2 burpees, BBJ back.
Circle up for my closing minutes with a Circle of Hate. One pax bear crawls to the light post and back while calling and exercise for the pax to complete. Olaf called Burpees, Suplex called ABC ab work & Boomer called Box Cutters and time was called.
Then Olaf led us in a great 3rd F discussion, that’s right!
MARY: Never laid eyes on her.
ANNOUNCEMENTS:
– Rooster this Saturday.
– QvQ.
– Fort Convergence
– Read them newsletters
COT: Prayers & praises and Olaf closed us out.
I appreciate Suplex and the cross regional work he is inspiring. Wish more from both would hop on as we are logistically so close. I really enjoyed the time together and the opportunity to BD Bandcamp, a win win across the board!
WARMUP: 20 SSH, 10 Windmills 15 IW &HW
THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf raises, rinse and repeat until it was time for Cubbie
ANNOUNCEMENTS: Rooster in RH 3/1 Convergence at the Hive 3/14, Jaeger 3/15
COT: Prayers for marriage and for being the fathers our children need us to be.
Ran around the high school
Climbed walls
Learned leadership
TBD by Q
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
I hot a sweaty morning at STL. Shirts were popping off before we started running.
Simple circuit route:
1st Stop (South State Bank) – 7 HR Merkins, 15 CCDs
2nd Stop (Kuester Mgmt) – 7 Lunges, 15 Squats
3rd Stop (TC Coffee) 7 LBCs, 15 Flutters
4th Stop (Pet Supplies +) 7 Man Makers
Rinse and Repeat, adding 1 man maker each lap
1 lap = 1 mile
All got 3 mile minimum
Great job guys!