Category: Quagmire

OPRAHS Vision at Quagsource

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Qsource topic was Vison. Q point 3.4 if you happen to be following along with the numbering system.
Vision can be defined by Recognizing advantage and the movemnt required to achieve it.

OPRAHs made an appearance thanks to DiVinci and my fatigued mental state from being on vacation last week.

OP => Overhead press
R => Rows, bent over alternating with upright rows or as I like to call them Scooby Doos.
AH => American Hammers with ruck
S => Ruck Swings

Thanks to Flounder for taking us out at COT. My man has a gift.

Also note that Flounder is getting much better in his leading of cadance and will be on the q schedule very soon at Quagmire.
Thanks for the mumble chatter gents.

Stay frosty my friends.
Olaf

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Learning to live right at QuagSource

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Got the opportunity to lead at YHC’s home turf this morning so we decided to do some reflecting on the first quarter of the year. Thank you to the men that joined me this morning in the pouring rain and for proving that we will not melt from a little bit of water.
Disclaimer was disclaimed. Then we were off like a prom dress to shuffle around the parking lot over to the best place for shelter the Home Depot professional pickup overhang.

There we learned a few things about the second quadrant in the Q-source and how you should always remember to put on your oxygen mask before trying to help put your kids mask on. In a nutshell, if you haven’t gotten yourself “Right” then you are bound to fail at trying to “Live Right” and you most certainly will fail at “Leading Right” and no chance at being able to leave a legacy which is the end goal once we are gone from this big ball.

The pax performed a variety of exercises followed by a movement to some location to perform other exercises or a lap around the HomeDepot before coming back to learn more about the Q-source.
Exercises were: Upright ruck rows, Overhead shoulder presses, Ruck Curles, Merkins with ruck on, Squats with ruck, Squat thrusters, flutters with a ruck press, plank jacks with ruck, some more squats and finally some man makers.

Main points to take away from this week:


To Live Right a man must have an ultimate Purpose in mind Continue reading →

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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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Introducing Q-Source at Quagmire

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YHC took the reins at Quagmire for a science experiment after listening to the roundtable podcast last week with Short Circuit and Stinger talking Q-Source. I really enjoyed the substantive portion of the 43 feet where Doah and Dredd would discuss the Q point of the week last year and have been looking to fold that into my routine while also needing to improve my rucking performance in preparation for the Growruck22 coming at the end of the month. Unfortunately lately I have been pretty busy so have missed out on the Q source discussions that Tesh and Anchorman have been leading here around the Fort so with the attendance numbers already suffering at Quagmire I felt the need to switch some things up to hopefully draw out a consistent group of PAX by offering a high-level intro/discussion to the Q-source. So YHC brought out the whiteboard and like Collin Powel says if you are 60% ready just go ahead and start. I had a desire and the Q schedule was open so I took the leap into trying to give an introductory to Qsource which will be henceforth referred to as Q-Source @ Quagmire.
This week we started off with the high-level intro to the four quadrants of the q-source by performing four corners at the perimeter of the Quagmire AO. The whiteboard had the four quadrants listed and at each corner of the AO we were going to learn about the respective quadrant. Giving the initial PAX that showed up and their experience in rucking YHC made the call that we were all going to ruck up and head to the first corner of Quagmire, which is Home Depot parking lot, to learn about the first quadrant of the G3L which is the Get Right. Normal exercises were performed and while everyone held a plank YHC read the introduction to the first quadrant of the G3L from the pocket-sized Q-Source. Mosey shuffle to the second corner of Quagmire which is the Ulta Beauty where we did some exercise and learned about the Live Right. Mosey to the corner of Steel Creek and Tryon where we learned about the Lead Right and exercises were performed and finally mosey back to ChickFilA/Bestbuy to learn about the Leave Right. A few minutes left so we continued over towards the PetsMart for some bear crawls and some lunges until it was 6:00.
COunt-A-Rama, Name-A-Rama, Announcements/ Prayers/Praises and finally YHC asked Flunder to close out the COT as only he can.
Thanks guys for letting me try this and for the feedback.

NMM:
Man, what a privilege it is to have the triple respect Flounder join us in the gloom every week and while his skills at calling cadence are still being refined his ability to close out a COT is second to none. His drive and desire to push himself to try and keep up with fellow PAX half his age is awe-inspiring and reminds me to challenge myself to push harder and get better.
Thanks to the PAX for allowing me to try this out and for the candid feedback on how we can improve in the near future.

Next week I look forward to my man HalfShell covering Q point 1.10 which is Prayer if you happen to be following along with the idiotic numbering system….
We will only cover the Socratic and the Spurs during the ruck workout and hope to have some discussion about how we as men today are trying to hone our skills and fulfill our “Get Right” responsibility to become HIM.

As always feel free to hit me up to discuss further any suggestions or roadblocks that you see might hinder our progress. Thanks again in advance for allowing me to attempt to fill a void I have been having.

Stay frosty my friends,
Build your guardrails out of bricks!
Olaf

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Merkin Monday

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5 pax came out for 3 miles and 3 11s of merkins.

A rusty COP
Imperial walkers x 15 in bad cadence
Algerian disco dances x 15 (might have remembered that one wrong)
Windmills x 10
Mountain climbers x 15
Alternating toe taps x 10

1st 11 – Diamond merkins/squats w/run up grassy hill
PAX mosied around the target to the Tuesday morning
2nd 11 – Merkins/flutters w/run up Tuesday morning parking lot
PAX nosies back to target, then to the fountain
3rd 11 – Derkins/step-ups w/run around traffic circle
Cut the last one a little short, back in time for COT

Thanks Olaf for the opportunity to lead, and for the push to do the backblast.

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Fountain of Pain

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Chill morning, two days after the Yeti and eight men showed up for the workout.  Olaf and Tesla ran 2 miles before the workout.  After a quick disclaimer, we took a couple steps back and did the following warm up exercises:  SSH x 20, Imperial Walkers x 12, Windmills x 10.

Next, we moseyed 1/2 mile to the second traffic circle for a round of Dora.  The exercises:  100 Jump Squats, 200 Lunges, and 300 LBCs.  While Partner 1 did the exercises, Partner 2 ran to Old Navy and back, switched up  with partner when returned.

Once we finished with Dora, we moseyed over to the fountain. There were exercises (burpees, step ups, dips, hand release merkins)  written in chalk at each of the four entrances into the fountain area.  Two of the exercises were performed when passing through the fountain area.  There were also exercises written at each traffic circle (squats, bomb jacks), American Burger (Flutters), and Just Fresh (LBCs).  The goal was to complete as many exercises before 0600.

Back to COT.   I believe there was a call for burpees when I went to grab my phone.

 

Great job everyone!

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Painting the Parking Lot of Quagmire with Pain

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Well, a Worship Planning error on my part caused the scheduled Q to learn of his volentold appointment from the PreWorkout Hype blast on twitter. He quickly informed me that he was unable to Q the following morning which is very understandable being this all took place during the Superbowl halftime. So YHC knew that it would be very difficult to get anyone to post the morning after the Superbowl so finding a replacement Q was going to be impossible. No problem for this snowman. If I have breath in my lungs I can suggest terrible exercises and we can perform them together. Whats that they say, “misery loves company”.

I think that flounder thought I was going to take it easy on him since he was the only one to join me this morning.
He thought wrong. I figured he woke up before the sunrise to strengthen his mind and body so I wasn’t going to be the one to disappoint. Grabbed some cones from the truck and off we started towards HomeDepot.

First exercise is the side straddle hop. 30 in cadence.

next exercise is the windmill. 20 in cadence.

Then we moseyed towards the fountain before YHC challenged Flounder to a footrace to the front of Kohls. Don’t think I am a complete punk for challenging a man that is more than twice my age to a footrace. I gave him free rain on his choice of route where I had to go back around the entire HomeDepot and Target before crossing over into the Kohls parking lot. Ready, Set, GO.

I was a bit surprised when I managed to cross over into the bright side of the AO and Founder was nowhere to be seen. Que up the Travolta GIF from Pulp Fiction.
Lesson number one for the young grasshopper.
Always make sure to ask if there are any questions after giving directions.
Backtracked around target heading towards the fountain where I was able to locate the war daddy and called off the Silver Alert. So not everyone knows where Kohls is located. My bad, should have asked.

Once the dream team was reunited the cones were then divided between us and YHC attempted to explain how to paint the parking lot with pain works.

We will start to jog in a circle staying inside of the parking lot boundaries with plenty of fresh air space located between us to keep my MVP, most valuable PAX, healthy from whatever crazy sickness I could be potentially carrying. At random parking spots we start placing the cones down as we continue to jog around the cirlce until all of the cones have ben placed. Then we take turns joging around the parking lot alternating who says stop. Once someone yells stop you find the nearest cone and perform 10 of the exercises listed. Kind of like musical chairs but with burpees and mountain climbers. This went on for quite some time until we each had performed all of the exercises more than we would have liked.
For the grand finally we would race back to COT. This time making sure that Flounder knows the route, the shortest route, to get back to COT while I was going to take the longer path as the first time.
This time we were much closer to finishing the race together which was my intention. A few big boy situps before Count-A-Rama, Name-A-Rama, Announcements, Prayers and Praises. Grateful for the skyQ giving me the nudge to let Flounder close out the COT because man does he have a way with words. Very inspiring for a young man like myself to be able to share time with a man of such strong faith. Put it this way if I am on Q and he is in the COT you better bet I am going to ask him to close us out and I would suggest you do the same.

NMM:
I was not feeling great after the punishment I had put my body through this weekend but once I saw Flounder roll up to the AO ready to go I knew there was no excuse for me to be slacking. He always brings a positive attitude to the workouts that he frequents on MWF and is accelerating in his fitness for sure. You might not catch him in the gloom if it’s cold and rainy but I believe he has earned the right to make that call with little heckling from me, and you know I am an equal opportunity heckler. I didn’t say he got a pass on the heckling; I said he gets less heckling than he deserves. Open to all men applies to keeping all PAX in check.
Very grateful for the discussion with him and to the PAX out there. Remember that you don’t post for yourself. You post for your fellow PAX.

Grateful for the opportunity to post with such a great dude.
Stay frosty my friends!
Olaf

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NO OYO at Quagmire

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YHC took the last min Q with the normally scheduled programming interrupted by a last min Mannmon trip out of state. I had a shorty out of bed scenario at the home base so I was coming in hot to StartEx and was very surprised to see no one. Absolutely not a single car was in the parking lot. I had to check the “Steve” to make sure it was Monday. Yep just as I thought it was Monday morning and lots of regulars couldn’t find it in themselves to unfartsack and show up to get better. After planting the shovel flag I was surprised by a car I hadn’t seen in a while and was stoked to see the wearer of short shorts and the best damn goatee in the Fort. I was excited to see the former site Q of my VQ and true HIM Geronimo who must have gotten lost on his way to Honey Badger but like they say “any port in a storm” so I will take it.
The disclaimer was disclaimed as we started a nice jog around Rivergate.
For those who haven’t posted to one of my Q’s in a while, I am fine with it being the same general concept so of course, we were going to play a little game of CHARGE.

Lots of exercises were performed and I was reminded of how great Geronimo’s form is while my body was still trying to recover from the stupidness that was the fastest ruck shuffle I have ever done during the Dam2DamBar over the weekend. Lots of money was raised for a great cause and TCLAPS to all the HIM involved in the planning and execution.

It was great to spend some quality time with a true HIM pushing to get better. It’s actually fulfilling after all of these years of him pushing me to finally have made it to a point in my 1stF that I feel like I actually pushed him. Or he is getting soft. but I will leave it up to you to tell him to his face. Let me know how that went will ya?

Stay Frosty my Friends!
Olaf

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Christmas Dora

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Seven men + 1 late snowman (Olaf) showed up for the workout this morning.  We started off with a slow mosey to the back of Just Fresh.

Warm-ups

SSHs x10

Imperial Walkers x10

Windmills x 10

Gun Slingers x10

Next, we partnered up for a few rounds of stair climbs and exercises.  Partner 1 climbed the stairs across from Just Fresh while Partner 2 did the exercises (Carolina Dry Docks, Lunges).

We did two rounds of each exercise and modified the stair climb due to safety reasons.  Some of the steps were covered with water.

Next, we ran to Old Navy and back down the hill to the traffic circle.  The tree in the middle of the circle is decorated with Christmas lights so it was a fitting stop for our Dora exercise.  Partner 1 ran to the top of the parking lot near Old Navy while Partner 2 performed the exercises.  I asked the Pax to think about this week, the holiday, and what it means to each of them while they returned down the hill looking at the Christmas Tree.  Since we had some time, I adjusted the numbers a bit on the Dora.

150  Hand Release Merkins

250  Squats

350  LBCs

Next, we ran to the fountain for a set of step-ups and dips.  We had another time to bear crawl around the half traffic circle with some grumbling from the Pax.

Back to COT.

Great job Everyone!

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Parking Lot Party

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Nice and simple at Quagmire for a rainy end to November.

Mosey to far end of the lot.

COP

  • SSH
  • Tappy Taps
  • Rebel Merkins
  • Mountain Climbers
  • LSS

Mosey to top of the lot next to Zoe’s
Burpee Ladder across lot to 7

Mosey to PetSmart wall
Wall Worms 1:4 Merkins:OH Claps up to 5

Mosey around building back to Zoe lot
Bear Crawl Merkin (x2) Ladder Across lot to 14

Mosey to PetSmart wall
Mike Tysons x 10

Mosey around building back to lot
Crab Walk BBS ladder across lot to 14

Mosey to PetSmart wall
BTTW count down the line (40 sec)

Mosey around building back to lot for COT

2.8 Miles

Read Your Newsletter.

Honor To Serve.

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