So I started this as a draft and never finished it… My apologies. Posting it now to prove the brave souls that attended.
All you really need to know: there was a lesson on being a southern gentleman and northern aggressor.
It was a cool morning and when I say cool I mean Fonzie cool. PAX came in from all directions and we had met the temperature of 25 degrees. I was proud that the men did not stay in the fartsack where it was easy….but rather said yes to accountability and posted with their brothers.
Had to get the PAX warm, so away we went……
The Thang:
Mosey around parking lot
Had 12 cinder block stations, partner up
Time was up and so the PAX moseyed back to COT with blocks in hand
Thank you Wegmans for the opportunity to Q
Individually we can be picked apart and crumble, however when we stand together and support each other we are indestructible. Like the cinder blocks we used, individually they don’t do much but with many of them……makes a solid foundation. Hold a brother accountable and likewise and you will become a solid foundation for your family, friends and community.
Cake Boss
YHC was excited to get the reminder of my pending Q at Block Party. You see, it’s been a bit since I’ve Q’d and I haven’t been as committed to my First F as I should. Would I be dying trying to call cadence? What exercises should we do? Would anybody even show up? After a restless night of sleep, I got up, picked up my boy Atticus, and cruised to the spot where it all started in The Fort…WEP! One of my questions was answered right away as cars started rolling in the parking lot. And they kept coming. Seeing all the PAX (18 in total!) definitely humbled me and got my Qdrenaline flowing. After a quick disclaimer, we took off.
THE THANG
Mosey to the first mile marker with some high knees and butt kickers thrown in. Plank series at the marker, flip to crab for some dips (crab dip?), and back for more planks. Merkins and then back to moseying.
We stopped at each marker and did more stuff including but not limited to squats, LBC’s, wide arm merkins, mountain climbers, Peter Parkers, etc.
After completing the circle, we headed over to the brick wall at the UC Synergetic visitor parking lot on 160. Everybody grabbed a seat on the wall and watched while the guy on the end burpee broad jumped his way to the other end of the group and took a seat. Everybody got a turn and great fun was had critiquing form and jumping ability.
Next up was a bear crawl race up the big grassy hill to the main parking lot. While catching our breath, YHC talked about the word of the month, Encouragement. I shared that Barnabus was one of my favorite men of the Bible. Acts 4:36 tells us his name means “son of encouragement”. That’s exactly what he was during his missionary journeys with Paul. I want to be an encourager and our kids certainly need that from us. Some of the best words you can say to your kids: You got what it takes! I believe in you! The challenge to encourage someone that day was issued.
Next up was the meat of the workout, THE BEAST.
The Beast = 6 stations, 6 exercises at each station, 6 rounds. After each round, plank up and wait for the 6.
1st round – jumping lunges
2 – Freddy Mercury
3 – Low Country Crabs
4 – American Hammers
5 – Flutter Kicks? I can’t really remember?
6 – Burpees (crowd pleaser)
A quick look at the watch indicated 3 minutes till 6 so jailbreak to COT
Announcements
We had a lot. Christmas Party, upcoming workout, CAH volunteer opportunities, etc. As they say, read your newsletter
Prayers and praises were shared and Chicken Hawk closed up out.
Thanks Shady for giving me the opportunity to Q! I needed the kick in the pants to get back out there and I loved every minute of it.
AYE!
Flat Tire
Maximus at a “Moderate?” I mean, c’mon, Slow Burn isn’t always moderate. That said, I appreciate the opportunity to Q no matter the AO so thank you Smithers for thinking of me. I tried to honor the AO by pushing the PAX and keeping everyone together.
So here it is:
Warm up jog to the lot next to Lowe’s for a warm-up circle of:
SSH (Only for Trucker), Imperial walkers, Wide-Arm Merkins, Donkey Kicks and 10 Burpees (more to come)
Line up shoulder to shoulder on the wall in the peoples’ chair position
Starting at one end, we’d lunge walk to the other end of the peoples’ chair wall.
Next series, PAX line up shoulder to shoulder in a plank position with their feet on the all. Starting at one end, the PAX would bear crawl to the other end.
Jog around the back of Lowe’s heading toward the ever-changing car repair shop. The interesting thing here is that while finishing the jog, I heard a conversation between Chicken Hawk and Wide-Right where the latter mentioned he hasn’t Q’d yet and was interested in getting on a Q schedule. So, I did an about face, confirmed what I thought I heard and gave him the opportunity as soon as we circled up in the repair lot. After a brief mention to the PAX regarding the Q change for the next several minutes, I think he led us in the following:
LBC’s, Mountain Climbers, 10 Burpees Dips, Derkins Peter Parkers, Parker Peters, SSH and 5 Burpees…he then handed it back to me.
Now, jog to the large lot on the other side and circle up:
Flutter kicks w/ a press
Box Cutters then reverse box cutters
A short 3-tier suicide series with jump squats as you return to the starting line.
So that was in; we keep the group together, encourage the chatter and give a man his opportunity to lead us. Just another day in THE FORT.
Leave no man behind but leave no man as you found him.
Maximus
A big turnout of 24 pax posted to Golden Corral for the third week of Q School. The Ruck gang added another 9 pax, for a total of 33! It was great to see such a large and enthusiastic group seeking to learn and grow. The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q. So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.
Royale started us off with a full disclaimer and why we give it every time. The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.
Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”. The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels. We talked about a Sweeper and how a Q should assign someone to the six. No man left behind!
The Thang (DD takes over from here)
Warm-up run to back parking lot behind HT and circle up
COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:
After COT we broke the large group into 2 sub-groups. Double D took Q101 group for newer Qs and those that have not Q’d. Royale took his hand at the Q201 PAX that have Q’d at least a few times.
Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence. We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax. This is not a workout built for the Q’s benefit. It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly. If you miss an exercise or your rep count is longer or shorter than you planned, just carry on. No one knows your Weinke and no one will call you out as making a mistake. Show yourself some grace and just keep rolling on.
The pax also raised many questions:
In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church. Then we moseyed back to COT. We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base. It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.
During his session, Royale explained how you handle a Q-Jack or too much mumble chatter. The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track. Do not give up your authority to lead. Also talked about how to address the Larry Birds (guys out front on their own) with a communication to them on what to do if they finish early.
But sitting around was not what we here to do! Our next evolution started with a Lazy Dora.
During these exercises I shared more about an advanced Q style. What message can you bring to the PAX to help them become Accelerating men? Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout. I gave ideas that I’ve stolen from all kinds of sources. The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…
An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica. I made a bull’s eye game with corn hole bags. The PAX competed around the different areas of focus in a man’s Concentrica.
We moved on to a wall for some more discussions and exercise.
The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located. Another great lesson from my mistake by telling guys to recon the site before the workout!
During wall sits we opened up questions from the PAX. Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group. We continued with BTTW and another Wall sit.
Last item I shared during the final wall sit was around the COT Prayer. This was something that made me very nervous around my first Q. I was not accustomed to praying much, and certainly not in public. I told the PAX this is an important piece of your leadership when you Q. Do not give this away to another man. Finish what you started by sharing from your heart. It does not have to be each individual prayer request from COT… but don’t forget about this practice too!
We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.
COT
Naked man moleskin
Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names. Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.
Thank you to all the pax who posted! It was great to see so many new faces as well as some veterans in support of new Qs. This morning reflected the excitement and engagement of the pax necessary to sustain the culture of The Fort.
Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected. Your workout won’t be perfect — no Q’s workout ever is. You will also learn and grow through the process.
And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!
This thing got started with a quick gathering to listen in to the disclaimer before we began the 45 min of activities planned. Short mosey from COT over to the band practice practice field for a warm up.
Warm up included:
Mosey’d over to the smaller parking lot in front of the school with the loop in front of the main entrance where YHC scooped up a parking cone and dropped it off about 80-100 yards from the front of the school. Next piece of fun ensued was as follows:
In-between the 50-75% round and 75-100% round, YHC provided some words on “control”. While some of us are more controlling than others, we all have our control issues somewhere in our lives. Whether that be at home with the M and 2.0s, at work with co-workers or just the company in general, or trying to control and plan for a hurricane. In the end, we can only control ourselves, how we act, what words we use and choices we make, if we want to push ourselves during a workout, etc. When something like a hurricane comes along and we have no control, we can comfort our M’s and our 2.0s, but it’s really in God’s hands and we need to put our trust in Him.
Quick mosey back to COT (with the Laces Out PAX “stretching”) for some Mary, name-o-rama, announcements, prayers / praises, and ball of man. Also knocked out 42 burpees in total for #1000September !
Good stuff – looking forward to next time!
-Shady
School was back in session at Golden Corral for the 2nd week of “September Q School”. Bones and Senator Tressel were the originally scheduled professors. However, due to Senator being on the IR, YHC was called in as a substi-Q teacher.
14 pax posted for 2nd of two workouts covering 101 material. An additional 8 pax went their own way with their black backpacks (likely not filled with textbooks). NASA and TwoFerns brought out FNG, later to be named “Ruxpin”.
Bones kicked us off with a mosey around the parking lot with some high knees, butt kickers, Karaoke, and lunges. Circling up for COP, he shared advice and wisdom on exercises that are simple and keep pax together. We did a few minutes of COP warm-up, with some exercises called out (and lead by) by pax that hadn’t Q’ed before (or only Q’ed once):
Mosey over to a different part of the parking lot where Bones emphasized that “simple” doesn’t mean “easy”, and that partnering up helps hold men accountable during the exercises. We each partnered up for the next exercise event. All of the following were done with your partner, not switching off, like some lazy pax (or maybe just YHC) were hoping for.
Rinse and repeat 4 times.
Hand off to YHC. We took a couple 10 counts and moseyed to the parking lot behind the shopping center. I discussed a bit about how pax will follow and trust the Q until they have reason not to. Trust can be broken by putting pax in dangerous situations. Trust can be built by showing effort in planning.
Next up, Rugby Sprints. Two sets of cones were set up about 30 yards apart. Pax were instructed to perform exercises (together) until Q called out “GO!”. At that point, pax were to sprint to the other cones, sprint back, then recovery walk back to the other cones. Rinse and repeat as time allowed. Stationary exercises we did where:
Mosey back to COT. Along the way we discussed the importance of promoting your Q via Twitter and documenting it afterwards via BackBlast.
T-claps to FNG Ruxpin for not only posting, but making his first post a Q school! With a Q school now under his belt, he should be ready to lead workout in no time. Also, great work by NASA and TwoFerns for brining him out.
Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q, Smithers, is on IR. Heal up brother. We’ve got this one covered.
Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:
Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.
COP:
MOSEY back to the rear entrance to Chick Fil A for the:
THANG:
LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.
THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?
MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.
To the grass circle in front of Persis for AMERICAN HAMMERS and my personal favorite, JACK WEBB.
THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”. Loved this quote.
Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.
Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.
Short Sale signing out.
What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.
Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.
The Thang,
Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO
Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO
Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks
Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run
Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees
Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.
Looks like we made it,
Barry Manilow
A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us
Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.
Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.
Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.
Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.
Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.
Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.
Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants
COT
Looks like we made it,
Barry Manilow