Quag-source

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When Olaf asked YHC to queue at Quagmire he, not surprisingly, had a little something different in mind.  In advance of the upcoming GrowRuck he asked me to make the workout ruck friendly and also to discuss Qsource Q1.10 (Prayer)

A quick disclosure was given, we acknowledged our FNG, Bones picked up his sandbag, and we were off.  During the ruck to a nearby parking lot we discussed the first Socratic: Does Faith Play a Role in Leadership?  Great discussion ensued and the consensus was that yes, it does because without faith, man sees himself as the king of his world and can’t serve others.  All actions will be focused on the improvement of himself and he will be unable and unwilling to lead others.

At the parking lot we dropped our rucks and ran to the other side to start some “back and forths”.  Five burpees at the start line then run back to your ruck.  Grab your ruck and walk back to the start with ruck overhead.  Rinse and repeat 5 times.

Now that we were warmed up, we rucked over to the front of Target for some Red Balls of Pain.  On the way we discussed the second Socratic: If Faith plays a role in Leadership, how do we get here?  Answers from the group centered around study, discussion and prayer with your creator.

At the Target we combined discussion with exercises.  At each red ball we did 20 ruck squats and 10 ruck curls.   Transportation between the red balls alternated between lunge walks and overhead ruck carries.  Discussion centered on the “What What”.  What will happen when I die?  and What does that mean about the way I should live?  The “What What” can’t be answered by yourself.  It is only through talking to your creator through prayer that you build faith and find the answers.

With enough time left we headed back to first parking lot for some more “back and forths”.  (Can’t have enough of a good thing)  On the way we discussed the third and final Socratic:  Are fear and worry bad things?  Discussion centered around them being both.  Good, in the sense that they help you avoid dangers and enable you to teach others to do the same.  Bad, in the sense that too much fear and worry can be paralyzing and you can’t accelerate without it.  Prayer is an essential element to overcoming fear and anxiety.  It unburdens you and builds your faith in knowing that there is something out there bigger than yourself that has your best interests at heart.

After an unknown amount of “back and forths” we headed back to COT while reinforcing the lessons learned.  YHC asked the Pax to, at some point during the day, to give some additional thought to their own “What What” and to continue their dialogue with their creator.

At COT we welcomed “Ski Patrol” (Cory) to F3, announcements, prayers and praises.

Olaf, thanks for the opportunity to lead.

Half Shell

Qsource April 23

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Travis Manion WOD PRE-BLAST

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  • QIC: Tinsel
  • When: 05/07/2021
  • Posted In: Chupacabra

Join us for the Manion WOD, honoring 1stLt Travis Manion (USMC) and all of our nation’s heroes! You’ll break a sweat, build character, and walk away with a Manion WOD tee and a sweet patch!

Workout: 400 meter ruck, 29 back squats, 7 rounds

On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.

For his actions, Travis was awarded the Silver Star and Bronze Star with Valor. His legacy continues to grow through the work of TMF, inspiring people to make an impact by serving others.

WOD will be held on May 7th at 0500 at Chupacabra, register here, registration was extended until 4/26 :

https://donate.travismanion.org/event/manion-wod-2021-f3-the-fort/e332238

 

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Respect the Claves Pre-blast

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On May 8th, we will join Cake Boss to celebrate his 50th birthday with a beatdown at the Fort and the newly improved Walter Elisha Park. Workout will begin at 6:30 followed by coffeeteria.

Since the inception of the F3 the Fort, Cake Boss has served in many roles and has been a mainstay of the acceleration of the men of the Fort. He started by leading the 3rd F efforts and the 1st Bible study in our region. He progressed into the Weasel Shaker where he spearheaded the continued growth of the AOs across our region. Then he led our region as Nantan before handing over to Maximus.

Over the last 8 years, Cake Boss has been consistently a man of deep faith, a community leader and a HIM at home, at church, at work, at F3 and at CSAUPs.

Stuff the Truck

Cake Boss has served the community on many occasions during his time at the Fort. Over the years, his cereal drives for the Children’s Attention Home have positively impacted our community. In honor of his birthday, we are going to stuff his truck with cereal on May 8th. One day only!

Forte Legato coffee will be served after completing the workout.

Look forward to seeing you and celebrating Cake Boss for this important milestone!

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3/4 mile tractor tire flip with rucks on

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Ruck Q #2 on heavy training week for Dirty Myrtle.

The plan was simple, try to get one mile of tire flipping and sand bag toss rotating between PAX… there was 3 of us so it made things much more interesting.

While PAX #1 flips the tire 5 times, the other two will toss the sandbags, we had a 40# and a 60#; about 8 minutes (1/8 of a mile) into it, I realized that we will never move fast enough to complete the 1 mile tire flip if we kept tossing the sandbags so we abandoned them and started a new rotation, one tire flip per PAX and move to the side, we started moving much faster… did I mention we had our rucks on? yeah, that made it a bit more complicated.

The synergy between the 3 of us was great, we pushed ourselves completely out of our comfort zones and kept hustling to meet our goal,  we had to pick up our sandbags on the way back to COT and tossed them along the tire flipping (add 1/8 of a mile of sandbag tossing)  we are only human and couldn’t reach the mile but this morning the accomplishment was great,  we reached 3/4 of a mile with one minute to spare, we did some LBC’s and were done for the day… legs were shivering, forearms pulsating, but we walked (or barely walked) better than when we got there at 0515.  BIG PROPS to Divac and IT for not giving up!!!

Prayers for balance with our families and our jobs.

Tinsel out… until my third Q of the week

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One mile “Casualty” carrying

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Last week of heavy training before Dirty Myrtle and I have 3 Q’s lined up back to back starting with this one.

7 Pax showed up for some Tinsel Utensils WOD; two multi-position ladders were used as stretchers with two sandbags each, main goal was to complete 1 mile “casualty” carrying around the school, ladders were loaded with sandbags and each PAX had a ruck on so off we went.

At minute 2 an alarm went off on my phone , drop the ladders and it was time for 5 merkins with rucks on, complete the task, pickup the casualties and keep moving towards our one mile goal, at minute 4 alarm went off again, drop the ladders and time for 5 more merkins, so we went tabata style and every 2 minutes we had to drop the load and do 5 merkins (about 145-150 merkins total) lots of mumble chatter.

Once we reached our one mile goal around minute 35 and we changed our transportation mode; we switched the ladders to the A frame position and two PAX will carry them while the rest will carry the sandbags.. and yes, Tabata was still present so every two minutes we dropped the loads, did 5 merkins and rotate weights.

Went around the field and the back of the school and reached COT with les than 5 minutes to spare, time for AB LAB, we did some flutters with ruck press and noneless we heard the alarm one more time so 5 more merkins (slick) it felt really good to not have the ruck on for these 5 last merkins, one more minute for more flutters and we hot 0600.

Thank you to all the PAX that showed up to do the harder thing, we had a visit from Royale and WIld Thing from Lake Wylie and I’m sure they “enjoyed” the beatdown.

Thanks to Divac for the opportunity to lead!!

Tinsel out… until the next day…

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The day the corn dog was born

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The day the Corn Dog was made:
Mark your calendars that today the 21st of April 2021, was the day the corn dog exercise was born. More on that later…

YHC arrived early to sling some cones and hide “Presents” within the cones for use later during the workout. Brought out the Qsource dry erase board from the pits of my truck for the PAX to view the key Socratic and Spurs for Q-point 1.10 Prayer. Been really digging the acceleration recently of all 3F’s, humblebrag I know, for YHC so I have been really looking to the HIM around me and really trying to encourage them to get better and to become even better HIM.

Disclaimer was disclaimed to the kettlebell studs and we started to walk towards the downhill portion going to the back of the school where the cones were placed. Yes, they were not in a perfect line and that had Birdcage all in a fuss. Started out just going from cone to cone performing the exercises. 10 of each because I like to keep it simple and to be honest, I can’t count out loud and think at the same time.
Exercises were:
SSH slick,
Flutters with a press,
Curls,
Bear crawls,
Squat thrusters,
Big boy burpees,
Overhead presses,
Then we played a quick game of Charge where the PAX move forward three cones the everyone performs the exercise at their own pace. Then we move back two cones and try to perform as many reps of that listed exercise before the time runs out. You know that the time runs out because the frst person to finish the 10 reps reaches inside the cone and finds a snap pop firework that is not your typical one your kids play with. They are legit.
Once the first person finishes the exercise and lights the fire it signals to everyone else no matter what rep count they were on to Charge up the hill to the destination 3 cones away. This went on for a little while until we made it all the way to the top. So what should we do besides make our way back to the bottom of the hill and rinse and repeat? During the second round, there was a lot of grumbling about the big boy burpees so for those that are unfamiliar: Its a burpee but once you hit the ground you roll over to your back and perform a big boy situp before rolling back over to your chest to perform the merkin then finishing the burpee. Clap is optional, sorry Memphis. All of the rolling around on the pavement made for some awesome birthing sounds until someone said that they felt like a corn dog getting rolled around in tasty cornbread flour and ready for the pan so what was once called the big boy burpee is and will forever be referred to as The CornDog thanks to one of my favorite PAX, the half man/half amazing stud himself…Kelly “CoPay” Fields.

After the second round we had a few minutes to spare so YHC showed the PAX how not to explain the starting position for the next exercise which was a little bit of sharpening of our “Prepardness” to overcome the unexpected situation of an active shooter situation or an attempted kidnapping snatch and grab. Two pax face each other in the plank position with a kettle bell or weight in between each other. YHC says go and the PAX not facing up the hill jumps up to his feet grabs the “shorty desquised as a heavy coupon, and tries to make it to the top of the hill before the other pax tries to chase him down but not before having to perform 3 hand release merkins. It was a great time and CoPay is still faster than you even with a kettle bell.

Hussle back to COT for Count-A-Rama, Name-A-Rama, and prayers/praises.

Thank you for the opportunity 3D to lead these fine men and I hope it was worth unfartsacking yourself this morning.

Stay Frosty my friends!
Olaf

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Men’s Breakfast Discussion Series (Rd 4)

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Men’s Breakfast Series – Round 4

What: Men’s discussion addressing “A MAN AND HIS COMMUNITY.” 

  • PLEASE REGISTER to ensure we have enough food:

  • https://foresthill.brushfire.com/mensbreakfastaugust/51097

Who: OPEN TO ALL MEN

Where: Inside at Forest Hill Church – Ft Mill Campus (Biscuits & Coffee provided)

When: 6:30am-7:30am Friday, August 13

Why: Because we’re not made to live life alone. Other men might have some knowledge to share you could benefit from.

What to Bring: Yourselves and an open mind.

PAX:
This is a new series Forest Hill-Ft Mill is hosting but let me stress that this is not intended only for men that attend Forest Hill. It is intended for all men of our community.

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Made the cut at Varsity

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It was a good morning for a pyramid scheme at Varsity

Disclaimer was done
Warm up jog down around the loop at the elementary school and back to the pull-up bar area.
Warm up exercises: Wind Mills, Moroccan Night Clubs, Turkish Get Ups

Grab a pull-up bar station for the following:
10 Merkins, 5 Pull-Ups
20 Merkins, 10 Pull-Ups
30 Merkins, 15 Pull-Ups
30 Merkins, 15 Pull-Ups
20 Merkins, 10 Pull-Ups
10 Merkins, 5 Pull-Ups

Run 1/4mi on the track then pyramid #2:
10 American Hammers I/C
5 V-Ups
20 American Hammers I/C
10 V-Ups
20 American Hammers I/C
10 V-Ups
10 American Hammers I/C
5 V-Ups

Run 1/4mi on the track then report to the goal line
Bear crawl to the 50, run to the opposite goal line then back to the 50
Crawl bear to the end zone then run to the other end zone

Run 1/4mi on the track then back to the goal line
Sprint to the 25 then back to the goal line for 10 Jump Squats
Sprint to the 50 then back to the goal line for 10 Jump Squats
Sprint to the 75 then back to the goal line for 10 Jump Squats
Sprint to the opposite goal line then back to the goal line for 10 Jump Squats

Some additional ab work prior to COT.

Maximus

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A Heavy Mettle Field Day

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Been a while since I’ve done one of these. Bear Grylls asked me to Q Mettle Forger earlier in the week. I’ve been in my comfy cocoon for quite some time, so I figured it is about time to get out of my rut. I greatly appreciate the offer.

I have not Q’d in a while so it was a challenge to come up with something. As 12:15 drew near the lot was empty with the exception of my vehicle. Right when I was about to start on my own, Photobomb showed up right at 1215. I am SO glad he did!! I doubt I would’ve done half of what I ended up doing if he wasn’t there pushing me. Thanks ‘Bomb!

No FNGs, just me and Photobomb. So no disclaimer, no jibber-jabber, no mosey, no warmup. Just get right into it.

FIELD DAY
5 Stations of partner work set up on the soccer field, each station has a set of cones with one cone on one sideline, another cone on the opposite sideline (across the field width approx 50yds). Team field work. One person does the ‘home’ work, while the other does the ‘away’ work moving across the width of the field and back, then swap and do the work before moving on to the next station.

  1. Home – KB swings AMRAP (45lbs); Away – sandbag thrust throw (40lbs)
  2. Home – Ruck plate upright row to OH press to OH tri-extension and back down AMRAP (30lbs); Away – “sled” pull (2-3 cindys in a snow disc)
  3. Home – Sandbag LSS AMRAP (50lbs); Away – Sandcake slams (40lbs)
  4. Home – The crane hold (see below); Away – 2 cindy farmer carry
  5. Home – Cindy curls AMRAP; Away – ruck run/shuffle/yog around field perimeter (45lbs in ruck)
  6. Rinse and repeat.

Crane hold – something I learned while going thru PT for my broken wrist. Using a contraption of a PVC pipe (~30in long x 2in dia), 20lbs (or more) of weight, a ~3ft length of rope securing the two together, you basically hold the pipe with both hands shoulder width apart, palms down, extend both arms directly outwards from your chest, elbows fully extended, and hold the weight off of the ground as long as you can while keeping your arms out 90deg from your body, with your back straight and upright, knees slightly bent, feet shoulder width apart. Adding difficulty is twisting the pipe in your hands so the weight raises all the way up and lowers all the way down – while you are holding as noted above. It really works your grip, wrist, forearms, shoulders, and core.

Had some wonderful 80s metal going in the background, and me and Walter had some great convo as usual. Totally dig that dude. Both of us got 2 entire rounds in with very minimal modification!! THANK YOU PHOTOBOMB FOR THE PUSH!! I would NOT have done that much on my own.

Pollen and dust were horrible!! My old man lungs were not liking it at all. Gonna be a rough night later.

Looking forward to getting out in the gloom more. I’m tired of being tired and unmotivated. Not to mention badly out of shape. Thanks Bear for the opportunity to lead!

SYITG
-NASA

 

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RPG – Road to Perdition 1

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9 PAX for 15 min of Broga

Sequence starting with some yoga core work on the ground and finishing with a vinyasa flow
–Cake Boss felt YHC was tricking everyone into doing burpees (maybe….?)

5 split off for work in preparation for Ville to Ville
4 ran a 5k along the Road to Perdition
https://www.strava.com/activities/5135550667
The old golf cart paths are fun…if a little treacherous in the dark

Thanks to Bodywash for the opportunity to lead.

NMM:
Saw this picture yesterday:

Meyer is one of my fellow trombone professor’s son. He’s hugging his sister here. Meyer will go through THREE chemo and radiation treatments that will last 3-4 weeks EACH. He won’t be able to hug his sister again for a long time because his immune system will be so compromised during the treatments. Love your family today and be grateful for the time we’ve been given. We aren’t guaranteed anything, and we’re lucky to have this moment.

Nota Bene: I’m speaking to myself as much as I am to anyone else. That’s why writing the backblasts are important. We need to work the words out to ourselves.

Prayers for Meyer

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