Author: f3nano

Date: 2023-12-16
AO: thefarm
Q: Infinity
PAX: Gekko (Keith Capp), Firehead
FNGs: None
COUNT: 3
Rucked 4.5 miles stopping for PT along the way.

CoT: “You can’t go back and change the beginning, but you can start where you are and change the ending.” – C.S. Lewis

Date: 2023-12-16
AO: olympus
Q: Rambler
PAX: Peanuts, Doodles, Juneau, Blue Steel, Popeyes, Obadiah, Ashe, Dr J, Pole’er, Rollingstone, Monk, Hightower, YNAB, Odyssey, Mongoose, Molecule FNGs: 3 Odyssey, Mongoose, Molecule
COUNT: 17
WARMUP: Arm Circles, Hill Billy, 6/7 Count Cherry Picker, Kneeling Rotation, Crab Knee Twist, Child Pose Stretch
THE THANG: Procedure, Procedure, Procedure. The PAX tried to meet time requirements – but challenges persisted. Started with over 30 coupons incl assortment of logs, cindys, plates, shake weights, and rice bags. P1. Rifle carry mosey coupons across field and stack neatly. Return to other side of field. P2. 8 burpees. P3. Bear crawl to 50. mosey back to end zone. P4. 6 Burpees. P5. Run to coupons. execute 2 sets of man-making burpee bobbys. Cries of the people increased. P6. mosey return to end zone w 1 coupon. P7. 2 Burpees. P8. MB to 40 yard line. P8. 25xWWII w coupon. P9. mosey/bicep curl to end zone w 1 coupon. P10. 20 merkins. P11. lunge walk to 40 yard position w 2 coupons. P12. 30 Overhead presses w coupon. P13. mosey back to start position w coupon. P14. 3 burpees. P15. Clear all coupons from field – with haste! MARY: Ultimate
ANNOUNCEMENTS: Hat Order, Jan 11 HH
COT: Nano designated this weeks Q source on trust. Here are some headline items from the Q-source on this topic: 1. trust is an essential element of shared leadership. 2. stress testing builds reliance – reliance is the heart of trust. 3. share pain builds trust. Most of the items are in relationship to building teams and trust as an essential leadership trait. Some of my personal observations / experiences with trust (not all directly related / but relational to each other): a. the importance of following through on a commitment. If you say you are going to do something – do it. In cases where the father figures in my life that demonstrated this – I have strong bonds and an ‘easy’ relationship. Where there were father figures that had words but not consistent actions – much more difficult relationships. b. Trust – hard to earn, ez to break. At a high level I agree with this hard and fast rule. that said, i think trust is important to couple with empathy, patience and context. the nature of the relationship could cause someone to commit with out them fully understanding your expectation or their understanding of their capability. c. trust can also be challenged by the other party not being aligned to your value structure – doesn’t make them a bad person or to reject out of hand – important to understand though. The older I get I am balancing 2 perspectives: a. i’m close to 50 and have little patience w people not following through and b. recognizing people are flawed. They have their own battles and most people are just trying to find their way – but good intent is the foundation; So I work towards: 1. trust myself to do the right thing and follow through on my commitments; 2. trust that people have good intent and though flawed it doesn’t mean we can’t build on enhancing trust in the relationship. overall i think this posture is helpful for our community of men, but also our broader community and just a healthy way to be and encourage the same for you.

Date: 2023-12-15
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3
WARMUP:

Mosey
SSH
IW
Batwings
Shoulder taps
Plank Jacks
Cheery pickers
Willie mays hays
Michael phelps

THE THANG:

Xmas Jingle Tabata:
1. All I want for Christmas
-Curls (Overhead clap mod), Squat every time word “I” (eye) is said. -Recover with a Mosey

2. Jingle Bell Rock
-Plank lateral walk left to right 5 yards, 1 merkin on every “Jingle” -Recover with a Mosey

3. Feliz Navidad,
-Flutter Kick on Feliz Navidad
-BB Situp on Christmas
-Recover with a Mosey

4. Run Rudolph Run
-SSH switch to high knees on “Rudolf” then switch back to SSH on next “Rudolph” -Recover with a Mosey

Over to the benches for some derkins +decline plank walk combo Kbell Swings

MARY: none
ANNOUNCEMENTS:
Dec 19…First ever State of the F3 Nation on FB Live

📸 Look at this post on Facebook https://www.facebook.com/share/vCzDQ8VAUzUZ99ea/?mibextid=WC7FNe

Dec 21…Family Xmas lights evening ruck
Dec 30…Send off the Year Ruck 12/30 at Sky Meadows

COT:
Be bold. You wont get what you want unless you ask for it. Shared an experience where I was at a networking event that emphasized this.

Date: 2023-12-15
AO: thepatriot
Q: CableGuy
PAX: Magoo, Ice Tea, Roddick, 2 percent, Anchorman, Hightower, Big Short, Booking, Wedding Singer, Poe, Monk, Disco, Roadkill, Gherkin, bogey, Shake ‘N’ Bake, Legacy, Fish Fry, Major Payne, Defiance, Obadiah, Popeye, Popeyes, Doodles, citrus, Rambler, Strange Brew, Overthrow, Peanuts, Hobbyhorse, Jag, Jenner, Lucius, 3 mile FNGs: None
COUNT: 47
Warmup: SSH, HB, IMPW, AC, CP, WMH, DD, CK

Thang 1: Broke into four teams to work through the following, with a one minute EMOM 3 Burpee timer for spice: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)

Thang 2: Circle up for 10 Alt Shoulder Taps/10 Mountain Climbers IC x 5 rounds

Mary: LBC

COT: Thankful for what Major Payne launched here and how it’s benefitted hundreds of men and when you think of the network effect of making them better fathers, friends, neighbors and leaders, the network effect is massive. Jag, Jenner, Hightower, Lucius shared words as well.

Date: 2023-12-15
AO: thefarm
Q: Squatter , Infinity
PAX: Gekko (Keith Capp), Sparky, Firehead
FNGs: None
COUNT: 5
WARMUP:
Infinity Qd the warm up while waiting for Squatter to arrive. Thanks!

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2:
Coupon Curls
Bonnie Blairs
American Hammers
Jump Rope
Merkins

Mosie to end of field and back

Set 2 x2:
Bent Over Rows (coupon)
Squat Jumps
Mountain Climbers
Rockette
Merkin Jack

MARY:
Flutter Kicks IC
LBCs
Rosalitas IC
Freddy Mercury IC
60s Bear Hold

ANNOUNCEMENTS:
Last 8 miles of Fairfax Cross County Trail hike on Sat, Feb 10 Rucking tomorrow (Saturday), start time 0630
Monday Q is Firehead

COT:
Shared the cancer survivor story of my mother-in-law and encouraged PAX to enjoy every day to the fullest with their loved ones.