11 of The Forts finest came to The Coop looking to sharpen each other on this fine morning. As CSPAN rolled in with The Prodigy seeking to find the Q, YHC was going over the disclaimer and he made the connection. There were some grumbles, hopefully your local cripple can still bring it and make each one of us better. Conditions were prime, disclaimer was disclaimed, and we were off.

Mosey to far parking lot on other side of NAFO with some dynamic work along the way.

Circle Up for warm-up

Hillbilly SSH x 30 (legs go front to back vs side to side, saves the Achilles, you should try it)
LSS x 25
Windmill x 20
Mountain Climbers x 15 hold
CCD x 15 hold
Merkins x 15 recover

Mosey to the circle for introductory 6 to 10 MOM

LBCs x 18
Flutters x 18
Xs & Os x 18
Hello Dollies x 18
American Hammer x 18

Inchy Crab (PAX line up in a line in reverse plank. Indian run with crab walks to front and plank)

Inchy or Itchy Bear (regular plank and indian bear crawls)

Mosey to SCES. Chicken Hawk introduced head fake. Went to pullup bars.

Partner up. 10 pulls ups and partner does 10 burpees. Switch. Repeato.

Mosey to wall at SCES.

Wall Tar Jai, Wall sits, inch worm BTTW, Derkins.

Mosey to bottom of the hill. Backwards run to the top. 20 bombjacks, mosey to bottom for 10 burpees. Rinse and repeat.

Mosey for some and AYG for others to COT.

NMM

Halfway through the WO, had some words on staying in the moment. It is easy to get out ahead of our thoughts and wish for milestones to occur, but it is the journey that we take each and every second of the day that counts.

PAX went around the horn for what we are thankful for.

Praises and prayers.

Great work men. Thanks and always an honor to lead and have you follow.

10 Pax rolled up to the Coop- clean minds and to my assumption clean records until Disclaimer was proclaimed at 0515 and we mosied down AO Jones Blvd to the access road across from the Greenway and up to the NAFO fields. The Sasquatch is very attuned to all of his outdoor surroundings and has discovered the secret entrance to the Falcons cave to do the THANG.

The THANG

Dynamic warm-up: honeymooners and downward dogs (howling at the semisuper moon), then 20 yards each- knee to chest, heel to butt, heel to waist, inch worms, bear crawl, walking lunge, side lunge step overs, high knees, butt kicks, high skips, 4 build-up sprints from hashmark to hashmark

Circle-up- in cadence- 20 squats, 20 merkins

Bleacher run up/down each stair case followed by 10 merkins in cadence at an incline

Mosey out of the cave and back to pull-up bars: challenge was 2-5 pull-ups alternating with partner for 3 consecutive mins and then same for 2-5 toes-to-bar versus knees-to-chest

Mosey back to COT.

Prayers for our Nation, prayers for Sasquatch secretary s/p knee surgery, prayers for father in-law with elevated PSA, and prayers for co-worker in ICU due to stomach mass.

Despite a very late election night to determine our 45th POTUS, 9 pax found their way out of the fartsack and landed at the Coop for a beatdown. The temperature was in the mid-forties, with enough cloud cover to generate a fair amount of ambient light. Disclaimer was issued and pax moseyed down to Sugar Creek for Warm-Up.

Warmup COP

• SSH x30 (IC)
• Mountain Climbers x20 (IC)
• Windmills x10 (IC)
• Low Slow Squats x20 (IC)
• A few other exercises that have escaped me

The Thang
Ladder on the hill heading up from Sugar Creek to NaFo. Cones were placed at the 1/2 way and 3/4 way points.

• Crab cakes at the bottom (1 to 7)
• Bombjacks at the top (7 to 1)
• While running up, switch to shuffle left at first cone, and shuffle right second cone

Mosey over to Sugar Creek playground for partner catch-ups. Partner 1 does moving exercise down driveway toward a sign, partner 2 does stationary exercise (10 reps), then runs to catch up with partner 1. Flapjack until sign is reached, then repeat coming back. We did 3 sets of this:

• Broad jumps and flutter kicks
• Lunge walks and donkey kicks
• Bear crawls and mountain climbers

We wrapped things up with some partner 100s (running loop around playground)

• 100 Dry Docks
• 200 LBCs
• 300 Squats

True honor to serve as Q this morning. Thanks Geronimo for the opportunity, and for great support of the pax.

18 men face the gloom of Nations Ford High School this morning for some down painment on the hill by the ROTC building. Pre-Q advertising promised it was going to suck….and it did.

Warm up lap with buttkickers, high knees and shuffles. Circle up for 25 SSH, 20 little arm circles (the shoulders would need a decent stretching), 10 IW and a plank series to knock the dust off. Mosey to the bottom of the ROTC hill.

The Thang

Part 1:
1) Lunge walk to the top of the hill
2) Wobbly mosey back down
3) Reverse Lunge walk to the top of the hill
4) Even wobblier mosey back down
5) Count off in 1s and 2s

Part 2:
1s stay at the bottom and do 5 diamond merkins, 5 regular merkins, 5 wide arm merkins then sprint to the top
2s go to the top and do 10 pull-ups then mosey to the bottom.
Flip flop
Rinse and Repeat x 5
LBCs until the 6 comes in (I think we got in 40 double counts)

Part 3:
Round 1 = 10 BurpeeMerkinHops (triples) then sprint the rest of the way to the top and mosey back down. (BurpeeMerkinHop = Drop down to merkin position and thrust yourself up and forward 3x in the merkin position then complete the burpee)
Round 2 = 10 BurpeeMerkinHops (doubles) then sprint the rest of the way to the top and mosey back down.
Round 3 = 10 BurpeeMerkinHops (singles) then sprint the rest of the way to the top and mosey back down.
Round 4 = 10 Burpees then sprint the rest of the way to the top and mosey back down.
Round 5 = 10 Burpee Broadjumps then sprint the rest of the way to the top.
Once at top, Curb Release Squats (squat down to a sitting position on the curb, raise your feet off the ground, then stand back up) until the 6 comes in.

Mosey to COT

Prayers for family and injured Pax. Announcements include all the madness on Nov. 19th and the Christmas Party. Read your newsletter. AN oxygen deprived CSPAN took us out with the good word.

Welcome FNG “Undertaker” – RESPECT! Another fine Pusher EH.

At some point in the BurpeeMerkinHops series, Longshanks tweaked his back – prayers for a quick and easy recovery.

Thanks for the opportunity to lead a very fit group at the best all-around AO in the Fort Region. Honored and humbled.

Tchaser out!

Weather: Clear but a Brisk 41 F.  That is 5C Kielbasa

Some may recall the crazy amount of energy and enthusiasm that YHC possessed prior to the start of what will go down in the record books as “The Greatest VQ Ever*”, when I say record books I mean the short amount of memories I possess from a mere two months of being part of this crazy F3 journey to become a “HIM”.  It might be a self-proclaimed title but that doesn’t make it any less true seeing that its the only VQ I have ever been a part of.  Back to the surplus of energy and enthusiasm was made possible by the sheer desire to stay warm and to not let my Q school instructors, CSPAN and DoubleD down.

Two minute call was made as the mumble chatter was starting to increase as the PAX started to question why a full sized 8.5 by 11 sheet was needed just for one weinke.  Then at the one minute call I heard someone say “I am getting back in my car because that weinke is laminated so he is way too prepared for pain punishment.”

05:15 sharp the disclaimer was disclaimed, no FNG’s were identified so it was time to build a snowman but first.

Geronimo had arranged some accent lighting on a perfectly placed shovel flag that looked like it should have been in a movie so some recognition was required.

Pledge of Allegiance by 23 HIM’s strong on a cool pitch black morning never sounded so patriotic.

Our first mission before we could really get the party started was to find a bunch of Cindy’s.  Everyone was thrilled that because of such a strong turnout there wasn’t enough blocks for everyone however the groan in unison after YHC stated that “I was afraid this might happen, Its OK I just so happen to have ten 50lb sand bags in the back of my truck” made me feel like they really appreciated my preparation efforts.  Nobody likes to be left out.

Mosey to the traffic circle near the front of the school to circle up for some loud counting and laughter.

SSH X 30

Moroccan Night Club X 30

Windmill (slowcount) X 22, why 22 because where I come from you always give 110% baby.

Hillbilly Walkers X 22

Mountain Climbers X 22, side note when you’re Q’ing for the first time and not really used to counting while exercising it becomes quickly obvious that you are going to run out of air at some point.  So when a veteran asks you to speak up multiple times after he can hear that your heart monitor is bouncing off the rev limiter its best to not oblige.  I am not going to call the veteran out but his name rhymes with Chicken Hawk.

Since we were doing warm up a rama in a traffic circle it was only natural that we finish off the warm up with a bear crawl loop and since that was such a crowd pleaser we went ahead and attempted a bear crawl backwards loop.  No joke I had to call an audible at the half loop point because snowmen were not made for bear crawl, and the theme of the month is mercy.

Next was a crowd favorite the Circle of Merkins.  Cindy the cinder blocks and Sandy the sand bags will never forget the morning they were groped by 23 of the finest HIM’s in the Carolinas.   Think staggered pushups using cinder blocks and sandbags.  The first loop caused a deep burn so why not go for another one.  Probably close to 70 single count merkins within a 5 minute window. Its Friday and my chest and shoulders still hurt before the Brothership.

Next we partnered up and took Cindy and Sandy out dancing with Standing Masson Twists 25 each direction.

Go to the bullpin and call out  Marvin Gay, Barry White, and R Kelly because it was time for the Tunnel of Love.  Think the peoples chair with arms extended with a soul train line / Indian run mix.  Only instead of busting out your favorite new dance moves; bear crawls and alligator crawls were on the playlist.  The slower the bear crawl the more torched my quads and shoulders got so naturally we suffered through two full tunnels.  Goal for next time is to make it around the entire traffic circle.

Everyone’s shoulders were dying so on to running around the front loop while other partner performs Cindy pull through. Flapjack before carrying Cindy and Sandy back for COT.

It was an honor to lead such a great group of men and to give back to F3 what I have been freely taking for the past few months. I have an infection and the only prescription is more Q’ing.

Remember Proverbs 27:17 * [27:17]

Many thanks to the leaders of the Q school and for Geronimo for giving me the invite and for ChaChing for HL me when I needed it most.

Aye,

Olaf

I missed last week’s Q because I was in Colombia, so I picked up this Q from TChaser-Hilbully

Disclaimer

Humid and 75 degrees

No warmup and a very long run around parking lot, the Team of Statisticians had it at .65 miles, felt like .75 to my ankle.

Line up on the paved band lot goal line for 30 minutes of #Arkloader with all of my favorites and a variety of #mumblechatter, every man tried to stay with us, I included all my favorites and only had had to call an audible on the ladder of windmills. #AWFULGROANING

This was an #oldSchool cardio heavy workout without a bunch of burpees/nonsense, but the smelled of victory was thick in COT, so I know the weike worked.

We then started shadow boxing for 3 rounds, followed by 2 rounds of sprints = Fight or Flight

Mosey 1/2 wat to COT for some partner boxing practice

Jailbreak to COT

COT/ Prayer or Praise/ BOM

Naked Man Moleskine

Today my sermon was about #Accountability http://f3nation.com/2016/07/07/accountability-4/ and finding someone who is not your wife, not your best friend, and yet cares enough about you to hold your selfish sinful self accountabile. Used the analogy of Bigglesworth and my half-A$$ boxing to show that he knew I had better effort in me, and called me on it. Pour yourself into your #Blade and #Stone relationships in #Whetsone, your friends deserve it, and it will make you a better man.

Geronimo thank you for the invite, and keep me on your Q schedule,
AYE!
CSPAN

I finally figured out that CSPAN was out of the country at about 10 PM the night before. I’m sending out reminders, trolling his social media, finally clued into the fact that he was in Columbia, SOUTH AMERICA. Duh-huh! So, I guess this calls for a different plan.

The Thang
Plan A
Super leg day. Drill bits with lunge walking between
Station 1 squats
Station 2 burpees
Station 3 tuck jumps
Station 4 good mornings
Station 5 calf raises
Station 6 Apollo Ohnos
REPEATO

Plan B
Involve new PAX that have successfully avoided haven’t had the opportunity to lead.
Decided Plan B was the way to go today.

Geronimo
Warm-up
Mosey around the lot for some toy soldiers, high knees, pointy toes, pointy heels, side shuffles and a little COP

Kielbasa
4 Corners
Corner 1
100 Morrocan Night Clubs
100 Raise the Roof

Corner 2
100 Squats
100 Calf Raises

Corner 3
50 Merkins
50 Diamonds

Corner 4
100 LBC
100 Freddy Mercuries

Leg Breaker
ABC
Station A
Walking Merkins for 4 parking spots

Station B
Pull-ups to 10 or Failure

Station C
Isometric Lunges 25 each side

Harry Cary
Grab Bag
Peoples chair with Arm raises
Curb merkins 1 hand on curb 10 each side
BTTW for 2 x 10 counts
Peoples chair with indian-run action
-All PAX hold peoples chair with hands down and against the wall
-All PAX move to the right, against the wall holding peoples chair
-Extreme right PAX stands and runs to the left end of the line and joins back in
-Keep rotation until all PAX run
Mosey back for some Mountain Climbers and Box Cutters

Count-a-rama

Pledge of Allegiance, Because our country is Awesome and sometimes we need a little reminder.

NMM

I guess I’ll put this here. I didn’t really want to do Plan A. After BRR the past weekend, I was still a bit out of sorts and while a quad busting workout usually sounds good to me, I just wasn’t feeling it today. That’s when I remembered that I’ve been looking to get more of the regular NAFO crowd involved. Why? Because when you have skin in the game, then you care about something that much more. And when you care about something, you want to stay involved and maybe even get others involved. I like to work out by myself, but I really like to work out with the PAX. When December and January roll around, I want 18 of the PAX out at the Coop like there was today. Getting HIMs like these guys who I just picked out in the Gloom this morning, I hope will do that. The awesome thing was, I got exactly zero people who said No when I asked if they could lead for 10 minutes (unless you’re Kielbasa, and you want to do 100 of everything). That’s another reason that I keep coming out here at oh-dark-thirty most every morning.

FNG Picachu son of Red Card. I don’t think he even broke a sweat, and he’s 11. WHAAAAAT?

Prayers
Sasquatch’s secretary Kay, knee replacement
Clark Kent’s wife 1st baby due soon, after many miscarriages

Geronimo!