Category: Currahee

Q-School 2022

Leave a comment

Have you not Q’d a workout yet in the Fort?
Have you not Q’d in a while?

Then you may be a perfect candidate for Q School.

Starting the Week of 5/16  we will be hosting 5 separate sessions of Q school throughout the Fort. Each Q school session will give PAX an overview on the fundamentals of being a Q and an intro into a specific type of workout.

It doesn’t matter if you are a seasoned PAX or a newcomer these sessions will provide important reminders and tips on how to execute a challenging workout.

What we’ll cover:

  • How to Prep
  • Safety
  • Disclaimer
  • Cadence
  • Workout Routines
  • COT/Naming of FNG’s
  • Backblasts

This year, for this first time we’ll be offering Q school with Ruck and Run options. This is an awesome opportunity to sharpen skills, learn new skills, and introduce yourself to workouts you haven’t experienced in the past.

The Lineup:

5/16 Sweet the Leg  – Running Bootcamp

5/17 Curahee – Ruck

5/18 Clydesdales – Run

5/19 Laces In – Boot Camp

5/20 The Hive – Kettlebell

If you have any questions or thoughts, please feel free to reach out to SlapShot.

SYITG!

TClap |
1

Manion WOD so I can wear my shirt.

Leave a comment

WARMUP: Short Ruck with sandbags to starting location. Hillbilly Walkers, Imperial Walkers, SSH, and Low Slow Squats in no particular order or count.
THE THANG:
7 rounds
400m ruck
29 back squats with our without sandbags
MARY: Cobra Kai led broga
ANNOUNCEMENTS: Men’s Shelter Dinner, Manion WOD on 4/29/2022
COT: Stays in COT

TClap |
0

The Bunky

Leave a comment

In the gloom this morning, YHC Q’ed the “Bunky” WOD. In honor of my recently passed paternal grandfather, William “Bunky” Williams, IV. He led a good life with three children, five grandchildren, and six great grandchildren. He lived to be 94 years. Below is the WOD that YHC wrote up to show him respect. He was an avid water sportsman, a fisherman, a merchant marine, and a baseball fanatic. Among other things, he taught YHC how to throw a knuckleball, took myself and my cousins crabbing on his pontoon boat, and taught me many things about the water.

Beyond what he did and didn’t do, and for aside from the obvious reason he is passing, YHC is feeling sad. I miss him, and will miss him for a long time. I also know that a window of mine into the past has closed. Grandparents span at least six generations. They are literally a time machine of knowledge of 100 + years. His grandfather, and potential great grandfather were alive when he was a child. My great, great, great grandfather and I could be connected via his memories. Take advantage if you still have those family members in your life. Their memories die with them if not shared with us.

During the WOD YHC would take short breaks and tell stories of his life – good and not so good. 

 

WEINKE

Lead off with 94 4-count Ruck SSH IC. 

Born 06/27/1927 – Died 02/06/2021

Rep Count of 6-27-19-27

Sandbag OH Press

Sandbag Squats

Sandbag Good Mornings

Crab Walk w/Ruck out and back

 

Midway Point

94 Single Count Flutter Kicks

3 children, 5 grandchildren, 6 great grandchildren

3 sandbag get ups

5 Manmakers w/SB

6 sandbag over the shoulder

 

Second Half

Rep Count of 2-6-20-22

Sandbag Bent Over Row

Sandbag Clean and Toss

Sandbag Side Bends

Ruck Duck Walk out and ruck back

We made it to 20, and then hit 0600.

 

NMM

I mentioned my grandfathers’ struggle with alcohol and other things throughout the weinke. Divac mentioned in COT something very profound and true. Too often we spend our time thinking about what our fathers owe us, or what they did wrong. We are not perfect, and we know it. Neither were they. They have a story just like us and have reasons for why they did what they did – right or wrong. They don’t owe us anything – let’s flip the script here. We owe our fathers and grandfathers way more for giving us life, providing for us, loving us (to whatever degree), and creating opportunity. As long as we take what was given us and take it one step further for our children – that’s forward progress.

 

Solid showing today by some solid men. All of which I am glad to have in my corner.

 

Punch List out.

TClap |
3

Shoulders and Sandbags at Currahee

Leave a comment

It’s February 1st, it’s cold(ish), GTE season is about to kick off and we’re at Currahee. I asked the PAX to bring a few sandbags so we had kettle bells and bags ranging from 20lbs – 80lbs which was perfect to welcome Badlands to his virgin ruck workout.

Disclaimer & ground your rucks

Jog around the parking lot
Grab your rucks and shuffle around the parking lot
Grab all the coupons and ruck around the parking lot

Good morning. I love you. Now do 20 Man Makers.

To the soccer fields:
Bear crawl (rucks only) 1/2 way across the field (shorter distance) then bear crawl ruck drag the remaining distance.
Go to one end of the field and set your eyes on the other end. Now we’re looking at the field via the long way.
Shuffle 1/2 way, 10 tricep extensions, shuffle the rest, 10 tricep extensions
NUR 1/2 way, 20 upright rows, NUR the rest, 20 upright rows
I promise I love you. Bear crawl 1/2 way (again, we’re talking about the long way), 10 merkins, bear crawl ruck drag the rest, 10 slick merkins.

Back to the coupons in the lot .
With rucks and all coupons, we’d ruck the big drop off loop with stops at each of the 4 corners for 3 exercises at each:
10 Ruck Thrusters
15 Overhead Press
20 Ruck Curls (this turned out to be the worst especially for Mainframe and his 45lb’er)

Rucks only and make our way to the flags
On your back, legs straight up and rucks overhead, LBC’s in cadence
Flutters in cadence
Rucks on your feet then modified LBC’s in cadence

On your feet.
PAX hold their ruck with arms bent at 90 degrees. Each PAX take their turn at performing 5 good ruck curls while the rest hold the 90.

Overhead ruck carry back to COT.

Hey Divac…GO PACK (Wolfpack, that is)
Maximus

TClap |
3

F3 The Fort – Adopt a Highway (#2)

Leave a comment

****March 5th 2022- 7:45am – 8:00am****

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway.  We are encouraged to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion.

**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time )  7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  Modify as needed. Plan for 2 hours if you complete the 1-mile loop.  We split up into two groups last time and met at the halfway point.

We will begin at the Peachstand (rear of the building) and coordinate.  I have 30 vests and all supplies.

Fogerty will be the main contact for this event over the next two years.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

The state does provide adopt-a-highway orange and blue bags.  Orange bags are for trash and blue bags are for recyclables if you want to recycle.  Your group is also provided with orange safety vests.   We do require four pickups every year, usually once every quarter.  All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.

It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community.  Please let me know If you have any questions, I will be glad to assist you.

Thank you,

Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.org

District Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730

TClap |
10

1st Annual The Fort Weight Loss Challenge

Leave a comment

The weight-loss challenge for 2022 has been established to create some focus on the Queen.  The goal is fellowship, accountability, support, discipline, and a little motivation.  Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.

There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”.   Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress.  Good Luck Pax!

T-Claps to Uhaul for assisting with this endeavor!

TClap |
8

QSource_Infused_Ruck_Beatdown

Leave a comment

Below is the description of the proposed zero dark thirty WOD created for satisfying Week2Assignment for Class001 Cadre Academy.
Start off with an introduction of myself and a disclaimer to the PAX. Move right into instruct PAX to the forward listening position. (High Plank Hold)

I am not a professional and there is an assumption of risk. Please modify as necessary.

This workout is meant to actively reinforce the leadership lessons and principles discussed during Grow School. The foundation of this workout reflects the 5 foundations of the Q source. Since most things are worthless without a solid foundation we will revisit these 5 foundational points each round.

Question to the PAX: Does anyone know any of the five foundational q points listed in the Qsource? Once the PAX are done giving wrong answers call for them to Recover on their feet and listen to the answer.

Disruption
Language
Group
LDP
Preparedness
Ask for a demonstration of a six-count burpee performed slowly in cadence:

Explain how we will use the six-count burpee to remember the 5 foundational points by replacing the words in the cadence count with the words of the foundational points.

“One” replaced with “Disruption”

“Two” replaced with “Language”

“Three” replaced with “Group”

“Four” replaced with “LDP”

“Five” replaced with “Preparedness”

Pax will still call out the rep count as the final return to starting position movement.

So to test how well the PAX listens to the explanation we will start off with 5 Foundation Burpees together in cadence.

Starting positions…..Move

In Foundation Cadance;

Exercise

Disruption, Language, Group, LDP, Preparedness, PAX responds with “ONE”

Disruption, Language, Group, LDP, Preparedness, TWO

Disruption, Language, Group, LDP, Preparedness, THREE

Disruption, Language, Group, LDP, Preparedness, FOUR

Disruption, Language, Group, LDP, Preparedness, HALT

Now does everyone understand the buy-in for this WOD? There will be four corners each representing a quadrant in the Qsource where you will be performing exercises. We will all be starting at the foundation here in the center of the field and we will be moving to the first quadrant by transportation method just like baby boys grow into men. From Foundation Circle, we will be crawling to the first quadrant corner. Luckily babies don’t wear rucksacks so you can leave them here in the center and we will come back to it after quadrant 1 is complete.

Quadrant 1 has 12 q points so we will be performing a 12 step suicide. Everyone gets on the line. Cones are listed alongside the field to mark off the rally points.

Once finished crawl bear (bear crawl backward) to Foundation Circle to perform 5 six-count burpees in Foundation Cadance. Still Slick

Now ruck up. and ruck over to the second quadrant corner which is the “Live Right”.

There are 7 q points in the 2nd quadrant so we will be performing 7’s with 1 ruck press followed by 6 ruck swings. All the way to 6 ruck presses paired with 1 ruck swing.

Klaw (walk spelled backward) back to the Foundation Circle to get 5 burpees called in Foundation cadence by the PAX while the Q calls out the rep count. Rucked up.

Quadrant 3 “Lead Right” is next. PAX shuffles over to the third corner and performs a 12 step suicide but now starts with the furthest distance cone working way back to the closest cone. Doing the Hard Easy rather than the Easy Hard.

Shuffle back to the Foundation Circle for burpees again called by the PAX while Q calls out the rep count.

Grand finally is to crawl from center to corner 4 which is the “Leave Right” quadrant. Now there are 10 q points in the fourth Quadrant so the Q will delegate his leadership to the PAX by asking them to take turns leading an exercise for 10 reps then passing the Q stick to the next man until 10 reps of 10 exercises have been completed.

Depending on what was called during the Q4 quadrant you can decide if the PAX deserves to do the final foundation Circle burpees slick or while rucked up.

Explain that the method of transportation represents the physical abilities that change as we progress through life. Challenge the men to reflect on their lives for any remaining time to think about what it is in their lives that they need to still teach before their time runs out and to make sure they are not holding onto the torch until it burns out rather passing the flame to a younger man who can carry the light for the group into the future.

Stay frosty my friends,

Olaf

TClap |
3

Currahee Shoulder Smoke

Leave a comment

Three rolled in to the parking lot ready and were ready by 0458 for the 0500 start.  At 0459:52 we saw a grey Subaru coming in on two wheels.  MainFrame  emerged, took the disclaimer as it was yelled to him from across the parking lot and it was on with a total of FOUR in attendance.

Warm-up:

  • SSH x30 in cadence
  • Merkin x10 in cadence

Still not warm it was time to warm up.  The PAX moved down to the elementary school drop off line.  Partner up, time to warm up with some Catch Me If You Can.  One partner runs with two rucks (45lbs in the ruck) while the other partner completes five burpees and then chases down their partner.  We did this around the big loop in front of the school.

Rucked around the drop off line, back to the cars, collected the sandbags and headed to the field.  We have two 60lb bags and two 40lb bags.

From the long end of the field and with your ruck on, throw the sand bag as far as you can, move to the bag, complete an 8ct body builder, pick it up, throw it again, and continue until you reach the other side of the field.

After completing a length of the field, we rucked to the end and back.  Then if you had 60lb bag last time, switch for a 40lb and vice versa.  Complete the throws and 8ct body builders again.

Ruck to the end of the field and back again.  Collect the sandbag, move to the gate and face the short length of the field.

Two lines of cones in the distance. for the Dora.

Dora:

  1. 100 Merkins
  2. 200 Curls
  3. 300 pull thrus (only completed one movement per PAX due to time)

Movement:

  1. Bear crawl while dragging the 60lb sandbag to the first cone line.  Pick up the bag, run to the second cone, turn around and head back to your partner.
  2. Sandbag throw with the 40lb bag to the the end then run back to your partner
  3. Overhead Carry

It was a smoker and another example of things we do when surrounded by strong men that we likely would not complete if we were on our own.

Prayers:

  • Grassy Knoll’s brother as he goes into surgery
  • Divac and his wife as they continue to seek ways to help their son

Thank you Divac for the opportunity to lead.  Currahee is one of my favorite AOs!!!!

TClap |
0

F3TheFort Holiday Drop-In

Leave a comment

The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

TClap |
8

F3 The Fort Anniversary Party

Leave a comment

Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

TClap |
8