Category: Ring of Fire

Q v Q 2019

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It is with great pleasure that I am able to announce: the second annual installment of Q v Q is coming this October.

It will be modified slightly to increase the number of HIM in competition. Face kicks will abound as we have eight great Q’s lined up to make YOU better.

Scoring Criteria:

Creativity

Best Use of the AO

Level of Face Kick (AKA Difficulty of Beatdown)

Each PAX attending the workout will score each Q based out of maximum score of 5 points per category (15 points max). The winner will be determined based off of the higher total between the two Q’s.

On the last Wednesday of the month, the four Q’s to advance each week will face off in a ‘menage a quatre of pain’ with each taking on one 10 minute session

Schedule

October 2nd – Jiffy vs Sasquatch (this match up was too good not to repeat)

October 9th – Geronimo vs Shady

October 16th – Cha Ching vs Dirty Harry

October 23rd – Harry Caray vs. Youts

October 31st – The four advancing Q’s from each week will have one 10 minute session each to prove their worth as Best Q.

Format 

YHC will lead the PAX in a standard, warmup lasting 5 minutes. The rest of the time will be split into 10 minute blocks and one of the Qs takes the first 10, the second taking the next 10, the 1st Q has to opportunity to respond, and finally the 2nd Q has their opportunity to respond.

The Q that arrives earliest that morning will get to choose if they go first or second.

After the 40 minutes are up, the PAX will quickly vote, we will carry the 1, and determine a winner.

The winner of each week will also have the pleasure of providing a backblast for Funhouse’s appeasement.

Trophy

These Qs will be competing for a prize that will be on display each week during Q v Q at The Coop.

Q’s are subject to change. Any changes will be communicated by YHC.

May the odds be ever in your favor!

Punch List Out.

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A whole lot of stuff

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11 pax joined in on this muggy morning. Dew point was almost the same as the temperature, which meant we were in for a sweat bath. I got there a bit early to scope out the AO. Harry Carry went off for a solo pre-run (he’s nuts). Then it was 0515, disclaimer was given, pax was reminded of mission/purpose of F3, and we were off towards the back of Nation Ford.

Warmup: SSH, LSS, Windmill, IW, Neck Rolls

Thang 1: Moseyed to front of NaFo and partnered up. We met up with Sasquatch. He was 90 seconds late, but was able to spot us in the dark. P1 grabbed a lifting rock and we walked to the front parking lot. P1 did an exercise with the rock (curls, SQTS, overhead press, tricep ext, bent row) while P2 ran/bear crawled/NUR, side shuffle/ran to the end to complete an exercise (CDD, jump SQT, flutter, merkin, LBC) and then came back to flap jack. A lot of grumbling with the bear crawl from pax, which I expected. But holy cow Sasquatch was like a freaking horse trotting up the parking lot doing his bear crawl.

Enough of this nonsense, rocks were put back where we found them. We got in a single file line for a fellowship paced Native American run to the pull up bars. One catch, the six had to complete a burpee before jogging to the front. Everyone loved that, NOT!

Thang 2: At the pull-up bars, with same partners, P1 did 5 pull-ups and amwrap knee ups while P2 completed 25 SQTS. 3 rounds. Not as easy as I thought it’d be.

Mosey back home for some Mary, which included the Pickle Pounder. Note to self, don’t do PP at this NaFo. Ended with Have a Nice Day, where we star gazed or meditated for 30 seconds on how we can impact someone’s life today.

I don’t get out to F3 on Weds, since the M posts at FIA. I encourage her to go as much as possible, and I feel as though she has benefited as much as I have from F3. Today’s workout was focused on a whole lot of stuff. I have ADHD, I get bored easily, and I don’t have very good memory. So I wanted to challenge myself, to try and lead a workout with multiple exercises to keep us stimulated. Also, a lot of the exercises were not cadence led or partner reliant. It was you versus you, modifying as needed to make it more or less challenging. Everyone did a great job!

Announcements: Invergence, Convergence, Q School in September. Check the weekly newsletter

Lots of prayer requests. Praying for you all.

Thank you for the opportunity to lead!

 

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2019 Q3 PFT at The Coop

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8 men came out to see where they stand on the 2019 Q3 PFT.  YHC is on the IR for a tummy issue.  Youts is the only 3 Peat Participant.  And WOW has he made some awesome progress!  Here are the numbers:

 

Here are ALL the numbers:

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Steadfast

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18 Pax posted at the Coop in full representation of 3 solid regions today (Richmond, Fort Mill and Ballantyne). The temperature dropped and it felt like spring again. Wegmans, Skate or Die, Sasquatch and Cici did a pre-run for extra credit. Double Mint put up a strong post as his downpainment before spending the day at Carowinds.  T-Claps to all 18 high impact men that challenged themselves both mentally and physically today. 

The Thang:

Mosey to Sugar Creek Elementary’s Bus Loop

COP: SSH (30x), IW (20x), HillBilly Walkers (15x), WM (15x), Moroccan Night Clubs (15x), Sumo Squats (15x), MC (15x), Peter Parkers (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 8x

Mosey to Sugar Creek Elementary’s Parking Lot: Windsprints (2x)

Mosey to the wall: Wall Merkins 3x, People’s Chair 3x

Moleskin:  

We are constantly feeling good and bad vibes during our journey of life. Life is filled with valleys and peaks. Like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced between pride and humility, right and wrong, etc. Remain steadfast and in balance.

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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The Coop take 2

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Humid 75 degree morning. Fort Mill, SC Nation Ford High School or better known at 0515 as The Coop.
See and recognize about 10 guys. we have the normal gloom what ups.
0514 rolls around DOAH says hey hope you don’t mind I’ve got a videographer with me. Doing some spotlight piece on wellness for his CO-OP. I say whatever you need to show up is good with me. I give a terrible disclaimer and were off.
Mosey around parking lot with some dynamic stretching here and there.
Circle up warm ups- SSH, Merkins, 6 inch hold, flutter, windmill, peter parkers, mtn. climbers.
Mosey to pull up bars. series of pull ups and merkins
Out to road. Bear crawl down the hill.
Go to the wall. Balls to wall while we work our way down the Pax so everyone broad jumps. Hurry up this hurts.
Mosey to basketball court. partner up 100 merkins, 150 squats, 200 big boy sit-ups. you and your partner hold each other accountable.
a couple guys had to leave early so 10 burpee buyout.
if you and your partner finished early start doing burpees until all finished.
At this point I hope the video guy knows how to fix the sound we had a lot of moaning and complaining.
all finished here up the hill for one last set pullups and then a little burpee buy out also.
COT.
praise for Dark Helmet sister, prayers for bounty hunters friends who had pregnancy issue. Marriages, travel.

Thanks for having me out to Q Punchlist.

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Making Bad Things Better

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Most of my Q’s in recent months have been ruck focused.  As I started thinking about what we would do on Wednesday, I realized that one of my last bootcamp Q was likely when Wegman’s held the QvQ event at The Coop in October 2018.  That was a fun Q but there were elements of it that I wish I had done a little different.  So why not take this opportunity to implement a few tweaks.

Warm-Up:

  • SSH x30
  • Merkins x10
  • Wind Mill x10
  • Mountain Climber x10
  • Imperial Walker x10

Mosey to the bottom of the hill by the pull up bars.

Activity 1:  Spider-Man merkins & pull-ups. 5 sets of trees

  • Run to first tree. Complete 2 Spider-Man merkins. Then run to the pull up bars and complete 2 pull ups. Run back down the hill.
  • Run to the first tree. Complete 2 Spider-Man merkins. Run to the second tree. Complete 4 Spider-Man merkins. Run to the pull up bars and complete 4 pull ups. Run back down the hill.
  • Continue the series through the fifth set of trees (10 Spider-Man merkins and 10 pull ups)

Mosey to the football field

Activity 2:  Cross the football field width wise down the yard lines. 5 burpees at each sideline

We did a version of this during the QvQ but I felt that version was ackward.  This one worked much better.

  • Partner carry 10 & 20
  • Bear crawl 30
  • Sprint 40
  • Crab walk 50
  • Reverse Sprint 40
  • Crawl bear 30
  • Wheel barrow 20 & 10

Everyone pushed themselves, the heat and humidity made sure of that!  Great starting the day with such a strong group!

Prayers for safety to all those traveling this week and rememberance of patience and what really matters as we spend time with family and friends.

Thank you Punch List for the opportunity!!

 

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Dora and Climbing Jacob’s Ladder

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Today we had 12 brave souls that came out for my sophomore Q….hopefully I didn’t disappoint.  No FNG’s and the Disclaimer was given.

We started with a slow mosey around the parking lot and warmed up with :

Cherry Pickers, Imperial Walkers, Overhead claps and Windmills…with help from the group my Cadence will improve

DORA made an appearance and made us do:                                                                                                            100 Merkins                                                                                                                                                                           200 Squats                                                                                                                                                                             300 Flutters

When that was completed we were entertained with Jacob’s Ladder                                                            10 Pull-ups down the hill for 1 Burpee and back up the hill for more pullups and so on and so on until we finished.

Back to COT for announcements and prayers and we were joined by two ruckers.

Thanks Punch List for the opportunity to lead these men

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Hillbillies on the Loose at The Coop

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Wednesdays are great. You’re in the middle of the workout week and your body and mind are prime to push things a bit. Today was no exception at the Coop.

No FNGs. Disclaimer was disclaimed. Off we went.

Slow mosey around the parking lot and pretty much back to the COT area for the COP:

15-30 of the following, keeping folks off balance:
* SSH
* WM
* IW
* MNC
* LSS

Then off to the track for the following:

Hillbilly 12s:

You vs you, as far as you can push it. 12 rounds of the following:

  1. 12 burping hillbillies (BH), then 1 humping hillbilly (HH), then one lap running the track (400m)
  2. 11 BH, then 2 HH, then 1 lap
  3. 10 BH, 3 HH, 1 lap
  4. 9 BH, 4 HH, 1 lap
  5. so on and so on until done.
  • burping hillbillies (BH) = a burpee but instead of a jump at the end you do a good knees to elbows hillbilly walker
  • humping hillbillies (HH) = a monkey humper transitioned to a hillbilly walker
  • Focus on getting the form right, don’t cheat yourself!!

Most completed 8-9 rounds, a few completed more. Everyone did great!! There was a lot of good mumblechatter as always with the Coop group, as well as some good ol fashioned complaining which means I did something right. If I can get Alchemy to slow down then I know I picked a good workout routine.

Kudos to those PAX who said they are not runners, that they do not like running –  they ran well the WHOLE TIME and pushed themselves. That’s how you get better at a weakness.

We do not do enough regular running / cardio in my opinion. We made up for that today. About 3 miles running plus around 80 BH and HH. Cardio health is the key to your longevity. Do not slack on it!!

Back to COT for Announcements, P&P.

Thanks Punch List for the opportunity to lead.

-NASA

 

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Partner Work at the Coop

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To say I was excited to lead at the Coop for the first time since since handing the Shovel Flag off to Punchlist would be an understatement.

After a brief disclaimer off we went on a mosey past the pull up bars and around the bus loop and circled up. Standard warm up with a couple things mixed in. Shoutout CSPAN for the flutter kick warmup. Also introduced the PAX to a sleeping hillbilly. Laying down on your side, just perform a hillbilly walker on one side, flap jack.

Next we partnered up for the substantive portion of the work. Starting at the bottom of the hill, we wheelbarrowed up the hill alternating after every tree, doing merkins at each tree. The blackout effect has me forgetting if it were 15 or 20.

Mosey back down the hill for a head fake by YHC. Instead of another wheelbarrow, we lunge walked up the hill stopping at each tree for 25 squats. #jellolegs

Regroup at the top for a princess tea party which consists of hand clap merkins and then a people’s chair up against your partner’s back.

A Q at the Coop isn’t complete without a trip at the pull-up bars. Hold a wall sit while each PAX does 3 pull-ups and then holds a plank. Started on the ends and wait 2 at a time. After the last one, regroup and start from the middle and each PAX does 5 knees to chest/toes to bar.

After a short mosey to COT for some abs.

Thanks for PL for the opportunity even if he was too scared to stay in town for this Q.

 

Wegmans

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