Field Tested Ext Cut
QIC
Silver SpoonAO
Wreck Center SatPAX
- Bergundy
- Bronco
- Eliot Ness
- Gold
- Harry T. Stone
- Lord Of The Dance
- Munger
- Old Style
- Shingle
- Silver Spoon
Workout
Time: 0700–0800
Q: Silver 🥄
Style: Field movement + hardscape station grinder + core finisher
Intensity: Moderate-High
Gear: Battle ropes, sandbags x3, kettlebells, jump ropes, slam ball, dumbbells, cones, grit
PAX:
- Lord of Dance
- Old Style
- Harry T Stone
- Eliot Ness
- Bergundy
- Munger
- Gold
- Shingle
- Bronco
- Silver Spoon
THANG
0700–0708 | COP + Movement
Warm-Up
- SSH x 30 IC
- Imperial Walkers x 15 IC
- Hillbillies x 15 IC
- Shoulder Destruction
- Arm Circles forward/back
- Seal Claps
- Overheads
- Moroccan Night Clubs
- Chinooks – Clock & Counter Clock
- Rossy – World’s Greatest Stretch
- Old Man Stretch
- 10 Merkins
Movement Across Field
Down and back:
- High knees
- Butt kickers
- Carioca t/b
- Back peddle / Sprint build-up
PART 1 – FIELD WORK
0708–0728 | “The Human Circuit Board 2.0”
Setup
Large cone rectangle with:
- 6 perimeter movement nodes
- 1 center cone (“The Core”)
PAX continuously rotate through stations.
LANES
1 – Bear Crawl Lane
- 10 Merkins
2 – Carioca Shuffle
- 10 Squats
3 – Broad Jump Burpees
- 5 Burpees
4 – Crab Walk
- 10 BBSU
5 – Sprint + Backpedal
- 10 Lunges each leg
6 – Sandbag Carry Station
- 10 Sandbag Thrusters
2 rounds.
Mosey to hardscape.
PART 2 – HARDSCAPE STATIONS
0728–0752 | “Wrecking Crew Circuit”
FORMAT
- 45 sec work
- 15 sec rotate
- 2 full rounds
STATIONS
1 – Battle Rope Fury
- Alternating waves
- Power slams
- Sidewinders
2 – Sandbag Heavy
- Bear hug squats
3 – Kettlebell
- Swings
- Push press
4 – Jump Rope
- Singles
- Fast feet
5 – Slam Ball Destruction
- Slams
- Over shoulder toss
6 – Dumbbell Grinder
- Lunges
- Devil press
7 – Core Corner
- Balls 2 Walls
- One armed if you’re inclined
8 – Sandbag Mid
- Bent over row
9 – Dumbbell Light
- Butterflies
10 – Dumbbell 30#
- Curls
PART 3 – CORE SHENANIGANS
0754–0800 | “Wreck Center Ring of Fire”
Core for Mary:
- Hold low plank circle (cuz down range pax says high plank is resting)
- 1 min hold V-Up passing weight
- Sandbag sit-up throws – across from partner (had to mod due to too much weight)
- Flutters x 20 x 4 ct IC
0800 | Count + COT
While F3 isn’t a Christian org, I’m bringing a message from 1 Corinthians 13:11:
“When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put away childish things.”
We know this one on rinse & repeat from weddings. We think about it used to talk about growing up and leaving your family and becoming one with your spouse. However, many of us hear that and think becoming a man means becoming serious, hardened, predictable, maybe even cynical. But that’s not really the point.
Putting away childish things doesn’t mean losing joy, curiosity, creativity, wonder, or adventure. Those things actually make men stronger leaders, husbands, fathers, and friends.
What we’re meant to shed are:
- avoidance of responsibility
- selfishness
- passivity
- ego
- blaming others
- emotional fragility
- the need for comfort over growth
Real maturity means accepting responsibility while still keeping a childlike spirit:
- curiosity to keep learning
- humility to ask questions
- courage to explore
- elasticity to adapt and grow
- enthusiasm to engage fully in life
Kids fall down constantly and get back up without overthinking it. Somewhere along the way many adults lose that elasticity. We become rigid. Defensive. Comfortable. Closed off.
The strongest men are grounded enough to carry responsibility and open enough to continue growing.
Commencement is not the finish line. It’s the call forward to something new. It’s about completing one thing and starting another.
- What childish things do I need to let go of?
- What responsibilities am I being called to pick up?
- And where have I become too rigid to still learn, grow, and wonder?
That balance — strength with humility, responsibility with curiosity — is where real leadership lives.