1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
All pax side shuffle to 9th cone. side shuffle back to start
8th – at each cone stop and do amount of merkins per cone you are at. To and back
7th – NUR to cone, high knees back
6th- lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back
5th – repeat cone 10 routine but to 5th
4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10
3rd- lunge walk to cone with 40lbs, mosey back
2nd- mosey to cone- 10big boys mosey back
1- inch worm to cone , burpee with broad jump back.
30 squats with 40lbs oyo
3rd F- reading from qsource on Q preparedness
Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.
Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.
Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.
To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).
• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.
• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.
• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.
• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.
The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.
Warm-O-Rama: Courtesy of Waterfall: 21 SSH, 21 of something YHC can’t remember, 21 Windmill, 21 Merkins all done OYO, no chatter allowed, done as a “moment of silence.”
The Thang:
A few guys were either out of town for the holiday, or decided against doing the hard thing and busting out of the Fartsack. Six HIM posted for a Memorial Day – 21 Gun Salute. Well, that was until we made our way to the second of 7 COP’s, where we all learned that Fireplex REALLY knows how to make an entrance. Seriously though, who else would be dropped off to a workout already underway by a firetruck? (THAT’s what HIM do!) Fireplex quickly caught up on the COP just completed and off we went, continuing our Memorial Day Patriot Run w/the 21 Gun. At one point someONE made a failed attempt at turning it into a “Don’t Tread on Me Patriot Run.” Didn’t work today but it got the wheels turning. Aye like it! Patriot Run = Indian Run, but with Old Glory Shovel Flag at the front. Don’t Tread on Me = Patriot Run, but Snake Run style. It’s gonna be good!
Today we logged just over 2 miles on the Patriot Run, which was our mode of transition between the 7 COP’s. (The Skinny: 7 PAX, 7 COP’s, 3 workouts at each COP with 21 reps each.)
COP locations, each named after a fallen warrior (Patriot Run in between). Pre-stashed Warrior bios were read by PAX at each location…
▪CHOP AO – “Blake”
▪DENTIST OFFICE – “Creighton”
▪ACE HARDWARE- “Mullen”
▪H.O.B. Elementary – “Roberts” + “Brittingham”
▪DOCK LOT – “Loncki”
▪MILTON MEMORIAL PARK – “Murph Modified”
▪CHOP AO – “Brown”
——————————————————————————
U.S. NAVY SENIOR CHIEF BLAKE MCLENDON, 30, of Thomasville, GA, assigned to Naval Special Warfare Group (SEAL Team 2) was killed Sep. 21, 2010, in a helicopter crash during combat operations in Zabul Province of Afghanistan. He is survived by his wife, Katie.
“Blake” – CHOP AO
▪21 Steps Lunge Walk with F3 (Yowza! THAT log is heavy! Omaha’d to 7 steps per team, switched til 21 steps done)
▪21 Steps Block Hair Burners (push Cindy) – whoa, good gracious Flutie, they do stink!
▪21 BTW Merkins (AMRAP to Regular)
Patriot Run to Dentist Office…
ARMY SGT ANDREW CREIGHTON, 23, of Laurel, DE and a graduate of Sussex Tech. Assigned to 3rd Battalion, 1st Special Forces Group (Airborne), Ft. Lewis, WA, died July 4, 2010, died of injuries sustained on July 1 while conducting combat operations in Oruzgan Province Afghanistan.
Hey everyone, look! It’s a firetruck! (We’re still boys and we get excited about firetrucks.) We also still get excited about limos. Again, nice ride Fireplex! Quick catchup on the routine by our brother, and off we go.
Patriot Run to Ace Hardware for the next COP…
—————————————–
ARMY WARRANT OFFICER SEAN W. MULLEN, 39, of Dover, DE – Assigned to 2nd Battalion, 5th Special Forces Group (Airborne) Ft. Campbell, KY died June 2, 2013 in Lashkar Gah, Afghanistan, of wounds caused by an IED.
“Mullen” – Ace Hardware
▪21 Lunge walk, Squat Presses (w/rocks from parking lot flower gardens)
▪21 Apollo Ono (side to side over parking lines)
▪21 Scorpion Merkins (switch legs @ half)
Patriot run to H.O.B. …
—————————————————–
MARINE LANCE CORPORAL ANTHONY P. ROBERTS, 18, of Bear, DE. Assigned to 2nd Battalion, 4th Marines, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, CA; killed in combat Apr. 6, 2004 in Ramadi, Iraq, barely six months after graduating from boot camp and less then eight weeks after arriving in Iraq. A son, a brother, and a friend he is described by family as a dedicated Marine who died fighting for his country.
*Since our pain station was at H.O. Brittingham Elementary, prior to hearing the Roberts bio, YHC also shared another brief bio of one of Milton’s own: Lance Corporal Wayne Brittingham. YHC spoke of the close connections one of my church members has to this fallen warrior (they were best friends growing up). Brittingham was KIA in Vietnam, March 1, 1968.
AIR FORCE SENIOR AIRMAN ELIZABETH A. LONCKI, 23, of New Castle, DE. Assigned to the 755th Civil Engineer Squadron, Hill Air Force Base, Utah. Was killed by a vehicle-born IED Jan. 7 2007 while serving near the Baghdad area of Al-mahmudiyah during Operation Enduring Freedom. She was 20 days from returning home where she was to be engaged to her boyfriend.
“Loncki” – Dock
▪21 American Hammers
▪21 Iron Mike
▪21 4 Count Freddies IC
Patriot Run the long way (do the hard thing) to Milton Memorial Park…
————————————–
Several times we have done (“The Murph”) here in Milton Memorial Park. The full Murph is named after LIEUTENANT MICHAEL P. MURPHY, known to do the following routine daily: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Squats, Run 1 mile…all while wearing a 20 lb flack vest. On June 28, 2005 Lt. Murphy was the officer in charge of a four-man SEAL element in support of Operation Red Wing tasked with finding a key Taliban commander near Asadabad, Afghanistan. His story is told along with Matt Axelson’s, Danny Deitz’s, & Marcus Luttrell’s in Lone Survivor. After coming under enemy fire in extremely harsh/high altitude terrain. Murph deprived himself of cover in order make contact with a quick reaction force to request assistance. He was shot in the back but continued to battle in the 2-hour gunfight. Lt. Murphy, KIA, was the first naval officer to be awarded the Medal of Honor in Operation Enduring Freedom. He is survived by his parents, Dan & Maureen Murphy, and his brother John.
“Murph” – Milton Memorial Park
▪21 – Pull Ups (AMRAP to modify w/”L” Lifts)
▪21 – Prison Cell Merkins
▪21 – Squats
Patriot Run, return to CHOP AO…
—————————————-
U.S. NAVY CHIEF SPECIAL WARFARE OPERATOR (SEAL) ADAM LEE BROWN:
36, of Hot Springs Arkansas, was killed March 17, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, and 2 children, Nathan & Savannah.
“Brown” – AO
▪21 Block swings (kettle bell style)
▪21 Burpees (Omaha’d to 21 Blockees) – look what you missed Waterfall & Tippman.
▪21 Steps Partner Push
——————————————————-
That was it, we wrapped a bit late but got the full workout in. Thanks to all the PAX who posted instead of fartsacking on a vacation holiday. It was truly an honor to workout today in honor of those who paid the ultimate sacrifice for our freedom. And it was an honor to Q it up today! YHC appreciates the cleanup help too. That log…it’s heavy! Aye!
COT
Announcements: Memorials Service at Milton Memorial Park begins at 11:00 hrs. Thanks Chattahoochee!
Prayers: for several PAX and/or family members: Chairman’s mom, Brenda. The man saved from an OD this Gloom (Tclaps to our local EMT’s). Families of the fallen. That God (SkyQ…better yet, SoulQ) would be our help in being the HIM He’s called us to be in our Homes, Workplaces, and Communities.
