Category: JOC

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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F3 The Fort – Adopt a Highway (#2)

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****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

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F3TheFort Holiday Drop-In

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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…

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F3 The Fort Anniversary Party

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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.

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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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Q vs Q Week 1 – The JOC

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Backblast! Q vs Q Week 1
Date: 3/3/2021
AO: #3-w-the-joc
PAX: @River Rat @Fresh Prince @Bill Nye @Italian Job @JAG @Schrute Hardwood, Maximus, Esso, Ruby Slippers, Punch List, Tinsel, Harry Carry, Trucker, Fish Sticks
FNGs: 0
Q: @Bill Nye and Maximus
Count: 15
Name-O-Rama: https://youtu.be/KoBt9YnWNHc
Week 1 Update: https://youtu.be/jSu4BbrrMeMRound 1- Bill Nye:
The parking lot beside the AO is divided into 6 parts. The PAX ran to the bottom of the parking lot and did 10 burpees before bearcrawling up to the next level.
Each level repeated all previous excerices and then added a new exercise to the ladder.
10 burpees- 50 total
20 v ups- 60 total
30 merkins- 90 total
40 squats- 80 total
50 LBCs- 50 totalRound 1- Maximus:
Shoulder Smoker: Carolina Dry Docks, Bear Crawl, Wide Arm Merkins, Crawl Bear, Peter Parker, Bear Crawl, Diamond Merkins, Ski AbsRound 3- Bill Nye
I assumed that oxygen deprivation would be kicking in at this point so I made this part simple. 11s. Run up the hill for prison cell burpees, run back down the hill for Ripstick squats.
Prison cell burpee- Merikin, lift your left leg towards your chest, merkin, lift your right leg towards your chest, merkin, jump up, overhead clap. That’s one.
Ripstick squats- Assume the AL Gore position. Perform a calf raise, pausing at the top. That’s one.Round 2- Maximus:
Starting at point on the Criterium Track closest to the parking lot:
Sprint 1/4mi: Rabbits (first to finish the sprint) do Burpees until the six completes 5 Burpees
Sprint 1/4mi: Rabbits do Merkins until the six completes 10 Merkins
Sprint 1/4mi: Once we finished this sprint, we were running out of time so we made our way to C.O.T.NMM:
This morning I(Bill Nye) got to meet several new brothers and I also led half of a pretty good beat down. It was a pleasure to push and sweat with my brothers from both sides of the river. Also, Maximus is a beast and I am looking forward to working out with him again soon. Get After It men! (edited) 
YouTubeYouTube | Byron Nash
F3 The JOC – Q vs Q Week 1 – 3/3/2021 
YouTubeYouTube | Byron Nash
F3 Q vs Q update 3/3/2021 
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DRP @ The JOC

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Two showed for the main event this morning, which led to great conversation between River Rat and YHC.

Disclaimer was disclaimed and we went to work.

 

Warm Up

Mosey to “crit track” around the grounds.

Stop at each arrow and do 5 burpees (we did 5 arrows in total) to get the blood flowing.

 

Iteration 1 – Suicides

Move to RV Lot – White RV hookups are Markers

Round 1 – Suicides tapping RV hookups 2/4/6/8

3 rounds – 33/66/100% pace

 

Round 2 – Suicides w/exercises tapping RV hookups

4/8/12/16 reps of each as you go farther out

Merkins 

Squats 

CDD’s

Lunges

 

Iteration 2 – Bleachers

Mosey to Bleachers – 

Dips

Step Ups

Derkins

Box Jumps

10 reps then up and down bleachers twice between each movement (10 dips, 2 up/down, 10 Step Ups, 2 up/down, and so forth).

Repeat

 

Iteration 3 – Track Work

Lap around BMX track with 5 burpees at each corner 

 

Iteration 4 – Parking Lot Tiers

Mosey long ways across top tier, do 10 squats.

Run back on tier below, do 10 merkins.

 

Iteration 5 – Mary

Crunchy Frog x 10

Freddy Mercury’s x 10

V Ups x 10

American Hammer x 10

Completed 1.5 rounds of the above four movements prior to 0600 striking.

 

The Rock Announcements – 

Men’s Shelter Dinner needs Q’s first Tuesday of every month.

The Fort Announcements – 

Dam to Damn Bar, Yeti

 

Prayers/Praises

Overarching prayer request was for each of our M’s/2.0’s.

 

Atticus joined on the tail end after a long ruck to close us out at 3 PAX. As mentioned above, it was great conversation. By the time we were through, YHC had logged 4 miles. Thanks for the tap, River Rat.

 

Punch List out.

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