Three studs departed Greenville NC at 0500 this morning. With a 0630 start, we took off towards F3Wendell. 14 studs from across the East gathered for a Cousin IT and Bono Co-Q. It went something like this.
Warm-up – Cousin IT started us off with the Disclaimer and Mission. He started off with 10 Burpees OYO. It was a page from OBTs Shock and Awe where we go from 10 to 2 burpees with a surprise at the end. Cousin IT and Bono talked about each of the 5 Core Principles in between reps. We then took a quick Follow Me with Bono taking over as the Q.
The Thang – Bono took over. Counting Cadence is how a Q takes charge and leads men, especially when the pax is tired or it’s dark. It also helps hold men accountable so they can’t hide reps. It’s ok to modify, but accountability helps us not leave men where we found them. Bono explained the aspect of counting cadence. There is a command of preparation and a command of execution. Here’s the link to Dredd and OBTs original video explaining it – https://youtu.be/xRTitxnE-mI We did Side Straddle Hops, Merkins, Don Quixote, Hill Billy’s and others exercises using different forms of cadence. Blue Print and Crime Dog led their rookie cadence.
Then Cousin IT led us in two laps of Catch Me If You Can with LBCs and a backwards run around the field.
Bono likes telling stories so he led the pax in Wimpie Legs which includes Jump Squats, Jump Lunges, and Mule Kicks. We completed 3 rounds of those explaining that’s how a pax gets strong glutes.
Cousin IT finished us up with 4 Corners, Build a Burpee where we circled the drop off zone of the school. It’s Up-Downs, Merkins, Jump Squats, and Burpees.
We finished with Striper leading us in LBCs for the finish.
COT – Prayer for Bono’s M, Blueprints M safe travel, and Collector’s adoption birth travels.
The Wendell pax does “Pick Up the Six” during the COT, where the 6th man describes 1) F3 Name 2) Who EHd you, 3) How long you’ve been in F3, and 4) why you keep coming out. It’s a way to get to know pax deeper
Announcements – The Kinston 1776 convergence is June 19th in Kinston. The ENC Sasquatch is July 31st in Grenville. Wilson is working out on Tuesdays and Thursdays. Wendell is working out on Tuesdays and Saturdays. They are looking to expand to Zebulon soon.
Moleskin – OH CRAP!! My alarm didn’t go off. Cousin IT will kill me…those were the thoughts rolling through my noggin as I jolted out of bed this morning.
It was a 75 minute journey from Cousin It’s house to F3 Wendell. I could have been screwed. However Preparedness, the 5th Foundational Point in QSource, allowed me to do what was previously impossible.
Preparations were made the night before, including putting out a change of clothes for coffeteria and getting the coffee ready. Normally, YHC gives myself 60-70 minutes to get ready. Part of the DRP includes “dropping the kids off at the pool”, yoga, and time to scan the F3 Slack and Twitterverse. It’s part of what starts my day off with Gratitude.
As a leader, Preparedness is key. It’s getting ready for the expected, so you can be ready for the unexpected. Today, YHC made it out of the house with a cup of coffee, ready to go in 10.5 minutes. That was key.
Cousin IT started the workout with 64 burpees. Be prepared for anything so we can do the Sky Qs bidding when needed. #PushTheRock. https://www.f3enc.com/backblasts/general/pushing-the-rock-3/