Category: JOC

Q vs Q 2023 Finals

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WARMUP: SSH and Moroccan Night Clubs

Order:
Sally
Zalinsky
Olaf
Poppins

Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out

Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees

Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.

Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.

FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3

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Q vs Q Week 1 2023

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River Rat led a short warm-up.
SSH
windmills
Morrocan Night Clubs
Mountain climbers
Al Gore

Q1 – Zalinsky
burpee waterfall down the hill

Q2 – Esso
Laps around the RV lot. 10 burpees every time the whistle blew. Exercises at each lap.

Q3 – Zalinsky
Partner 4 corners
Merkins, Big Boys, Squats

Q4 – Esso
Partner Dora
Bear crawl down / NUR back
Partner did SSH. The whistle was still in effect.

Strong Q’s by both participants today. Good mumblechatter and fellowship. Great to see a bunch of the QvQ veterans. Looking forward to a great month.

Here’s an update and the name-o-rama.

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Sandbag Share

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WARMUP:
THE THANG: Rucked 1.84 miles. Stopped every 0.3 miles and did two PT exercises at each stop with ruck and passed along #40 sandbag
Stop 1 – 20 ruck squats, 15 ruck merkins
Stop 2 – 20 overhead presses, 15 curls
Stop 3 – 20 4ct flutters presses, 15 ruck big boys
Stop 4 – 20 2ct mounting climbers with ruck mtn climbers, 15 lunges each leg
Stop 5 – 20 upward rows , 15 overhead presses
MARY:
ANNOUNCEMENTS:
COT:

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Wait…you want me to Q a ruck workout?

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WARMUP: Made our way to the upper parking lot for SSH, Mountain Climbers, Plank work, Windmills, and more SSH without ruck

THE THANG: FYI…this was my VQ (ruck)! I felt WAY outside my comfort zone, which is where we as leaders are meant to be…but like most any challenge we face, the way through it is my taking the next step.

Remaining work with ruck – relocated to the sidewalk just outside the entrance to the BMX track and started at the first light pole with 10 squats, lunge walk to next pole for merkins, reverse lunge walk to the next pole for curls, lunge walk to the next pole for thrusters.  Now at the bottom of the hill, we discussed my #OneWord for 2023 of #Intentionality and proceeded to use the hill for a Jacobs Ladder – starting with 10 burpees at the top and 1 big boy sit-up with the ruck overhead at the bottom.  The group completed this with just enough time to make our way back to COT
MARY: nothing other than the big boys
ANNOUNCEMENTS: Mens shelter, blood drive, d2d fundraising, newsletter
COT: What’s share in COT stays in COT

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last JOC ruck 2022

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WARMUP:
– SSH, WM, IW
THE THANG:
– ruck, share sandbag, stop along the way to do various ruck exercises and rotate sandbag amongst PAX.
MARY:
– close 2022 with a total of 22 Man-Makers
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Let’s Try That Again…

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After double booking a few weeks back… River Rat was able to get me back on the schedule to continue Rucktober into November… Ruckvember? The truck was loaded down with coupons, and we showed up on time. Check, check.

Now it’s time to work. We grabbed a few sandbags and one Jerry can and headed off into the gloom.

Iteration 1
Carry Coupon/Ruck up and down bleachers
10 Ruck Merkins
Switch Coupons, Rinse and Repeat
Ruck Lunges

Ruck around the track

Repeat with Squats, Coupon OH Press
Ruck another lap

Iteration 2
Coupon/Ruck CMIYC

There were three of us – so an improvisation was made. Drop rucks.

Pax 1 farmer carries two rucks, two other pax drop for 5 burpees. Up and sprint to Pax 1, swap position. Repeat for a lap. (Sprocket is faster than he looks, by the way!).

Grab two sandbags, no rucks. Pax 1/2 move forward while Pax 3 does 10 bomb jacks. Catch up/swap. Repeat for a lap.

Grabs rucks and sandbags. Pax 1/2 move forward with both while Pax 3 does 3 8-count body builders with ruck. Catch up/swap. Repeat for a lap.

Time was nearing expiration – so we headed back to COT.

Ended with 5 Ruck American Hammers IC.

Announcements
Thanksgiving convergences for both The Fort and The Rock. The Rock’s will take place at the JOC at 0630. Something mean and green and with casseroles… 🤷🏻‍♂️
Donut dash this weekend for The Rock
The Fort is having another blood drive on 11/17. Hit up 3D if interested. #freedtobleed

COT
Heavy prayers lifted up today. Pray the Lord’s will be done and the Kingdom of God can prevail in all of our lives.

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Rucktober sandbag exchange at the JOC

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WARMUP: mosey around the parking lot loop
THE THANG: we took a few minutes to learn how to transition a sandbag between men since it was frustrating to see so many guys struggle during GTE32.

We then took some cones and threw them out and bearcrawled to pick one cone each and bring it back to a parking spot. There we each did what was on our cone while using the bearcrawls exercise station as the timer. Then we rotated to the next spot and performed that exercise. It was a great time. We did all kinds of ruck swings, ruck rows, big boy burpees, around the dome, squat thrusters, bear crawling finished with a 3 minute sandbag shuffle.
MARY:
ANNOUNCEMENTS:
COT:

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Death by fest

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WARMUP:

Mosey to back of AO to back parking lor to warmup

WINDMILLS

LOW AND SLOW SQUATS

PLANKS

PARKER  PETERS

PETER PARKERS

SHOULDER TAPS

5 BURPEES OYO

Run back to starting area, Karaoke both sides on way back.

THE THANG:

Death By

1 minute rounds, complete exercise and then rest until next round begins, it’s cumulative so gets impossible eventually and you will fail. When you do you complete penalty squats
We completed Death bys for three exercises, Burpees, Jump Squats and Merkins

BURPEES – 8 RDS. (108 total)

3/6/9/12/15/18/21/24

Only IJ completed 24

Bear crawl to cone halfway down lot

JUMP SQUATS – 9 RDS. (184 total)

3/6/10/15/20/25/30/35/40

Most of us failed in last rd.

Lunge walk to far end of lot

MERKINS- 8 RDS (108 total)

3/6/9/12/15/18/21/24

MARY: N/A
ANNOUNCEMENTS: (Rock, Hill) Coyote, Pull up bar install, (fort) Bethel, blood drive
COT: prayers for families

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Q vs Q 2022 Edition – JOC

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  • QIC: River Rat
  • When: 02/23/2022
  • Pax:
  • Posted In: JOC

The Joint Operations Command (JOC) is proud to announce the 2022 edition of Q vs Q. In March of 2021 we had a blast doing Q vs Q. The camaraderie and competition was strong. There were solid showings of PAX from both regions. This gave us a chance to build better bonds with our brothers across the river and meet new men. 2022 is back and we have a whole new set of 8 Q’s representing each region.

Format is as follows:

  • River Rat will lead 5 minutes of warmup and announcements.
  • Q1 will have 10 min to lead.
  • Q2 will have 10 min to lead.
  • Q1 will have 10 min to lead.
  • Q2 will have 10 min to lead.
  • Close with a typical COT and each PAX will have a chance to vote their favorite across 3 categories. (Difficulty, Creativity, Usage of AO)

Schedule will be as follows:

2/23 – PREVIEW WEEK (River Rat on Q) Come get a lay of the land in this workout. 

3/2 – Tinker Toy vs Tesh

3/9 – Band Camp vs Buffet

3/16 – Jester vs Fish Sticks

3/23 – PCH vs Spider-Man

3/30 – FINALS

In the final week. The winner of each week will advance. Each Q taking a 10 min span of time to lead.

Q Bio’s

The Fort

Tesh – This guy only wears a shirt when it’s warm. Uses a kettlebell bigger than your 3rd grader.

Band Camp – More flexible than a circus performer. Can bear crawl faster than you can run. Also, he’s a professor.

Fish Sticks – This guy is faster than kids half his age. Our only respect this time around but don’t let that fool you. He brings the heat.

Spider-Man – When not crushing ruck workouts, he’s busy planning his birthday Q at QvQ. That means danger.

 

Rock Hill

Tinker Toy – Has a legendary status in the region. PAX cower in fear when he’s on the schedule.

Buffet – The War Baby of the group.  Which means he’s not slow and old like the rest of us and is ready to charge.

PCH – Always smiling, always moving. PCH is know to deliver some of the most creatively devilish workouts.

Jester – This PAX logs miles on the regular. He’s also highly organized and prepared.

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