Milkshake: I’ll take mine with a shot of Identity

WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻

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3rd Manion WOD with the AKA crew

WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year

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Manion WOD so I can wear my shirt.

WARMUP: Short Ruck with sandbags to starting location. Hillbilly Walkers, Imperial Walkers, SSH, and Low Slow Squats in no particular order or count.
THE THANG:
7 rounds
400m ruck
29 back squats with our without sandbags
MARY: Cobra Kai led broga
ANNOUNCEMENTS: Men’s Shelter Dinner, Manion WOD on 4/29/2022
COT: Stays in COT

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Seven Respects and a Baby

8 men strolled down 160 to Brayden Parkway and looped back to COT. We ran into the STL group near Arby’s. It appeared by the look on their faces, they were having fun. We were also joined by two pax meeting up for a Shield Lock workout and coffee.
Good run this morning, great way to kick off the week.

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Smoking sandbags at Chupacabra

We did a modified Manion type of workout:

15 squats with ruck and sandbag on

15 ruck curls

run one lap (1/4 mile)

partner up and toss sandbag for 100 yards

15 ruck curls

ruck one lap

partner up and toss sandbag for 100 yards

15 ruck curls

run one lap

partner up and toss sandbag for 100 yards

15 ruck curls

ruck one lap

partner up and toss sandbag for 100 yards

15 ruck curls

one of the sandbags couldn’t take it any longer and started smoking after the first 100 yards, filler bag was destroyed!

Crab cakes was voluntold upon arrival to lead us on a great 10 minute broga session and as the HIM he is he accepted with a big smile!!

It was a great combination of  ruck, run, broga plus all the mumblechatter.

Cicada and Badlands are morphing into ruckers.

Great to see Dinghy back in the gloom, we also had a visit from Snooze who drove 45 minutes to join us that morning.

Tinsel OUT

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Clydesdales: Training like a Boss!

24 PAX arrived for a pre Charlotte Marathon run.
The disclaimer was given but no FNGs this day

The route was simple but flexible so PAX could push as hard as desired

we crossed over to Kingsley and down to back traffic circle ⭕️

we did laps between the circles which have slight hills on both ends

some PAX took the full around the block of Kingsley as an option as well

Of 24 PAX 11 were respectable

was great mumble chatter and some encouragement by running in close proximity of each other

thanks Greenwave for the opportunity 👏🏻💥👍🏻

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Casualties carry at Currahee

Today’s non moderate ruck WOD brought some mumble chatter at the beginning but then most of us got gassed and out of breath so barely any words were being said.

buy in: 1/4 mile run, 50 BBSU.. main event: one mile carrying casualties (ladders loaded with sandbags for 240# and 230#) with Tabata every two minutes, stop, put casualty down, 10 push-ups with ruck on alternating with 10 squats with ruck on. Pick up casualty and keep moving. We finished the mile in 33 minutes :muscle:, buy out: 1/4 mile run and 50 BBSU, Tabata clock was still ticking so more push-ups every two minutes. Endex: 1/2 mile ruck with sandbags, switching bags with partner every time the alarm went off.  Totals: movement 2 miles, +- 200 merkins, +- 80 squats.
Great push everyone!!

 

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FieldDay at Paintheon

My shorty was really excited about having a field day at school so I thought I would bring back some elementary school memories and lead the PAX in some old school field day activities.
I don’t usually put this much effort into a Q because there is a lot of stuff to figure out and prep beforehand. Luckily I have been riding the good vibes of June FNG Jamboree so I was willing to put in the extra effort in hopes the PAX have fun while still getting a workout in.

Started the PAX off with some standard exercises then moved right into the games.

The following games were played. If you want to know more then you need to show up next time. Thank you to Lutefisk for joining us while on IR and for capturing some incredible footage of the games.

Sharks and minnows and bears. The bear crawl is the only mode of transportation. then around with only being able to NUR which turned out to be way more dangerous than expected.

The next field day game was the egg toss.
Wanting to continue to have access to the facilities of the elementary school the eggs were swapped out for golfballs. Eggs smashed baking in the sun while the kids stand in the car rider pickup line would not be great for fulfilling the mission of F3.
Golf ball egg toss rules. If you drop the golf ball you and your partner must perform 3 burpees before moving back to the next cone. Note that golf balls were also dangerous. Especially with the limited photons present in the gloom.

On to the second to final field day game. The famous water relay. Everyone is split into two teams. Each team member will perform exercises while the first person in line will fill the holy cup,(it’s a cup with holes in it to let the water leak out thereby encouraging running) and run down around the farthest cone then back to a second cup that is to be filled. Exercises are merkins, squats, plank for the guys not running with the leaking water jug.
This was one of my favorite parts to watch as PAX had different theories and strategy was definitely a factor in the outcome. There were some cheaters so the rules had to be adjusted to only carrying the jug with one hand. Great job fellas pushing yourselves to win for your team. (IT especially was running fast)

Last but not least was the “nobody is watching my six” dodgeball.
Pax around the circle perform seal jacks while trying to hit the person in the middle. If you hit the person you then go into the middle and take a turn dodging while they take your spot around the circle. At first, it was only one person and one dodgeball which was pretty elementary so we had to add more excitement by adding a second person in the middle and a second dodgeball. So now there are two people in the middle and two dodgeballs in play. It became much more chaotic which I enjoyed and many more guys were getting into the dodging action. The game also added some chaos because with only two out of 4 dodgeballs in play at a single time everyone had to be aware of the sequence at which the dodgeballs were allowed to enter the game. To make it as easy to remember as possible we established that the order of balls that could be in play was green, yellow, red, and finally blue. So the game starts with the green and yellow balls in play and if one of the green or yellow balls ends up outside the circle then the next ball which is red becomes active.

Kudos to Uber for his world-class dodgeball skills.

Hope you guys enjoyed it and it was great to see Tinsel back out in the gloom after his rabdo scare.

Thanks for the opportunity 38 to lead. Stay frosty my friends,
Olaf

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Run, do this. Run, do this…

It’s Sweep The Leg, the start to a new week, it’s supposed to be a challenge and the headlights kept on coming. Man, what a great day in The Fort. As my Q slots continued over this past week, I’ve been reminded of several things, mostly encouraging. One of those is that if you’re willing to make the workout/route/plan more challenging, guys will show up.
Let’s be honest, it’s humbling yet exciting to see guys show up to your Q so why not make it worth it. That was the aim this morning.

Simple? Yes
Effective? I hope so
Worth it? For sure

We had 29 total.
Redwoods and guys who just hit the 2wk mark.
7min/mile guys and 12min/mile guys.
14yo – 50+yo

The Thang:
Disclaimer and just a few warm up things
Run to the teacher lot at the entrance to GHES
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Velux on the corner of 160
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Horizon Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Model A
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back up to Famous Toastery
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to South State Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back to the Earth Fare lot for 4 Corners:
Corners 1 & 3: 10 Alternating V-Ups
Corners 2 & $: 20 X’s & O’s

All in all, everyone got 3.2mi+ and some got closer to 4mi.

How will you follow that up this week? After all, you’re up 1-0 now go live life as a servant leader.

Maximus

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Mini-training day

(For the record since it’s been a while since I’ve posted a backblast, I actually wrote this the morning after the workout and sadly it took me another fully week and then a couple days to copy and paste it…at least I’m making some kind of backblast progress…)

Aren’t all days in a sense training days?

Today, 9 men gathered, 3 had miles on their minds so split off for laughs and miles but could have just been laughs and coffee as YHC wasn’t there to witness.  Regardless, 6 men set off for the unknown.  Before any setting off happened, we had ourselves a little warm-up.

Slick: 20 SSH, 10 man makers, 25 SSH, 5 man makers

With heart rates higher than 5 minutes ago, we rucked up, gathered our 3 sand bags, and headed towards the church parking lot.  Wait…we first had Mainframe and Maximus do a quick demo on how to transfer a sand bag the proper way since a majority of the crew is headed to GrowRuck Grandstrand next week.  Demo concluded and we trekked off.  At the arrival of the church, we did 2 group sand bag handoffs, somewhat successful, and started on the first pain station.

While 1 guy ran / shuffled, with ruck, around the church parking lot circle and acted as our timer, the remaining 5 did the following exercises:

  • Plank hold
  • Flutter
  • Merkins
  • Squats
  • Overhead ruck press
  • Upward row with ruck

Next, we got in a ball of man of sorts, but YHC asked the guys to close their eyes and “mix around” while all the time keeping our eyes closed.  The goal of this exercise was to play with our minds and remove our site so communication became key since vision was impaired.  During an event, it’s going to be dark and disorienting and a guy, or guys, will need to find their voice BUT, also be ready to listen.

  • Objective 1: organize ourselves by height from tallest to shortest in a single file line
  • Objective 2: organize ourselves by age (days matter) in a single file line

Objective 1 – fail by ¼-1/2 inch.  Tinsel is working out too much and has stunted his growth.  10 burpee penalty

Objective 2 – pass

In summary, communication is key, but details matter.  How much is too much communication?  Depends on the situation and if penalties are involved.

Loaded up and moved to the fire station with sand bag transfer happening and Ruck event war stories filling the early morning air!

Arrived at fire house and unloaded gear.  Next up was “jacob’s ladder” modified version.  1 end was burpees and other end was squat presses with ruck (so this was done slick).  Counting was starting at 7 for both exercises and working our way down to 1.  Finished this by 0555 with not a lot of time (underestimated distance to COT) to get back.  We did see the space shuttle walking back which filled more questions about alien invasions and why is that plane’s lights facing the wrong way, etc.

Made it back to COT where we did the normal….aside from ball of man which we may have done for those that were ok to participate.  I will tell you that it felt pretty awesome.

Thanks to Tinsel for the opportunity!

Shady

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