Tag: Harry Carry

Lazy Dora and Triple 5s at the Yard

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I’m late in getting this up so I’m just going to focus on what we did.
Mosey to behind elementary school – 25 SSHs, 10 WMs, 10 IWs
Mosey to near end of access road – 15 Mountain Climbers, 10 Peter Parkers, 10 Parker Peters
Mosey half way back – Fuzzy memory on these
Mosey to loop behind ES. Partner up for some lazy Dora.
100 Merkins – One partner does 10 while other holds plank, then flip and keep repeating to 100.
200 LBCS – One partner does 20 while other holds legs 6″, then flip up to 200.
300 Squats – One partner does 25 while other holds Al Gore (hug a tree or how to take a grumper in the woods). Flip it up to 300.
Most agreed Dora isn’t really that lazy.
Mosey over to b-ball area and split into 2 groups. Each group is inside one of the painted squares for some triple 5s.
Set 1 – 5 Diamond Merkins, 5 Plank punches, 5 Jump Squats, 5 Xs-Os, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Set 2 – 5 CDDs, 5 Plank Jacks, 5 Jump Squats, 5 V-Ups, lunge walk from one side of square to other – Repeat 5 times.
Set 3 – 5 Merkins, 5 Donkey kicks, 5 Jump Squats, 5 Toe touch LBCs, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Circle up, each PAX is doing lunges. One PAX does 2 burpees, then resumes lunges. PAX to his right does 2 burpees, etc all the way around the circle twice.
Time was almost up so we moseyed back to the cars for some crab cakes. Crab walk position and then touch right hand to left foot, left hand to right foot. It’s always kind of fun to see who’s not coordinated.

Lots of great mumblechatter, mostly from Twister. But great effort by all the PAX including Mash’s 2.0 Radar. It is always an honor to lead the PAX. Thanks Hasselhoff for the opportunity.

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The Bird has landed

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Well well well….Your boy Birdcage gets injured and everyone thinks hes gotten soft when he returns. Sorry boys, aint gonna happen. I’m not back to full running form however everything else works fine.

The Thang

Hi my name is, dont sue anyone, lets go.

What a better way to start than a little 1 mile ish run around NAFO at a faster than some desired pace (Kielbasa). Warm up consisted of a plank nightmare. The ten of us circled and entered the plank position. We went around counting off ten counts. About every three ten counts I barked out a different plank variation. We rotated from regular, then left, then right and after 2 minutes of planking we hurt.Next variation was not as fun. We did the same scenario with mountain climbers, peter parkers, and parker peters. Yea……2 minutes of that sucked also.

We then ran back across the AO for some wall sits down at the elementary school. We did wall sits while the line bear crawled past us….twice. Then we all did a ten count each whilst in the wall sit position. I like others to get involved….

Most had noticed we past the pull up bars as we journeyed across the AO. Well, I’m no good at pull ups but everyone seemed to want to do them so off we went. Series included 10 knees to chest and 5 negative 3 counts from the pull up position. We did 3 rounds of this.

So we seemed to be missing something, running. We ran back across the AO to the practice fields. There we did 2 rounds of partner wheelbarrows across the field width wise.

Then back to COT for a well deserved Body Destroyer. If you dont know what those are show up to my next q, if your man enough.

Thank you Kielbasa for the invite. I love qing that AO. I also like that you drank a Coors light in COT. Only a Polish guy could get away with that, or a rucker.

Birdcage out

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A Res-Q for Birdcage, at the Coop.

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Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.

Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.

0515, disclaimer, then off we go…
Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.

ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed)
ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed)
ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill
ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)

Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.

NMM:
As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…

Helmet, out.

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Mid-term Exam @ the Coop

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23 Men arrived with lots of chatter and welcome to FNG “Horse Shoe” and the EH by Couter inviting the intern out.  It was a beautiful day at the Coop for a Mid-Term Exam to remind ourselves of the word that we chose at the beginning of the year and to challenge our selves to finish strong.  

For those that chose a word at the beginning of the year… how is it going?  What have you learned? How are you approaching life differently?

For me… My word is Wisdom and I struggle for perspective and often lose my way and need to be anchor and guided.  The verse that has been shown to me to help is below:

Submit to one another out of reverence for Christ. – Ephesians 5:21

The Thang:

 –  Warm up… Thank you Pitts for stepping up and leading us through a series of warm up exercises!!  Nice leadership and excellent cadence! 

(mosey to band parking lot)

Power skip to 50 yard line and back

10 min Amrap

  •    5 burpees
  •    10 donkey kicks
  •    15 bomb jacks
  •    Sprint to 50 yard line and back after each round

  – bear crawl / Merkin ladder (1+ merkin every 10 yards) to 50 yard line and back

  – lunge walk/jump squat ladder (1+ jump squat every 10 yards)

Mosey to the NaFo wall for some wall sits and a bit of balls to the wall

3 minute Amrap

  –  5 – Flying squirrels

   – 5 – mountain climbers

   – 5 – Carolina dry docks

It was an honor and privilege to lead and thank you to Sugarbug for the opportunity.

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Block Party – Q School With Double D and Cake Boss

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15 or so PAX came to the latest installment of Q school with YHC and Double D.

Double D gave the intros and we quickly realized some PAX might have come for a regular beat down, only to find out we were teaching how to give a beat down.

Double D took the 201 PAX and I took the 101 PAX and we instructed best we could. (See documents on website)

Again, it was hot a mofo out there and we were dripping even teaching the beat down, not just delivering it.

We regathered at about 0550 and answered some final questions from the PAX.

t-clap’s to all the PAX looking to lead. Its amazing what can happen from leading a group of guys in a boot camp. Things start to happen and confidence is grown…..no more sad clown!

Thanks to Ginsu for  the lead and we look forward to all these new Qs in the mix!

 

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The Yard – Getting Hazy, Hot and Humid while getting better!

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18 Men came to The Yard and it was crazy Hot

YHC did short mosey to COP

We did some stuff with the Dice of Pain and got loose

We then moseyed to the playground and found a whole new area that looked like fun, so we did some dips and swing crunches

Moseyed back around the school and did some wall sit and shoulder presses

We ran through the jungle gym to have some fun, while PAX were planking.

At this point we were dripping wet. IT was a soppy mess out there.

Mosey to the long drive and good news was we were in the shade

we hit every light pole all the way down doing the exercises on the ground and did same all the way back. Ran over the normal 7:50 mark but everyone was cool with it.

Mosey to COT and did a couple ab exercises then namarama.

The PAX finished strong in the muggy heat.

Our man Gilligan wanted to take off, but a couple of HIMs, Freon and Old Bay hung with the man and he finished. Gilligan shared with us that he is not the most fit guy but wants fellowship. We prayed for Gilligan, who in own words is not spiritual, and said we all have been there. We all need fellowship and we are trying to figure this life out together. I know I’m better today because of the PAX and that is why we need to continue to EH and help more guys realize what they are missing. #morethanaworkout

Cake Boss out!

 

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Kielbasa’s Week of GIFs

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Quick BB while on vacation in WNY but this was a week where Kielbasa posted a few disturbing GIFs announcing that YHC was not n Q.  Some I liked, some I just could not will myself to hit the love button. I am not sure what he searches, but I am sure that most content filters would block it…searches must be in another language.

Harry Carry pulled up out of the darkness in a prerun, pax circling and wondering who was Q, Red Wing asking if the workout was going to be easy, I asked him to determine at the end of the BC….I knew the answer, but wanted to surprise him.

Disclaimer was disclaimed and we were off.

Mosey to Sugar Creek parking lot for COP warm up.

main course  3 rounds by 9  minutes of AMRAP.

1 – 10 merkins, bear crawl, 15 squats, crab walk

2 – 5 Burpees, broad jump, 15 monkey humpers , karoke

3 – mosey to bottom of the hill.  15 squat jumps, run backwards up hill, 5 pull-ups, run down hill

6 minutes of pax led Mary

 

cot

writing this on iPad and many auto corrects but had me thinking about how our brotherhood helps keep us on auto correct.  Lean on your fellow pax, they are there to help, we need to ask or even show interest to help one another.  We are not in the alone.  Thanks for the push men!

 

Always honored to lead and push another.

 

 

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Week 1 of Q School at #F3BlockParty

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23 strong for Q101

Disclaimer and official notes listed below:

See you next week

Q101 – First Time Q

PURPOSE

The purpose of this document is to assist the new Q in preparing for and leading his first workout,

 

PHILOSOPHY

Q – Pax Relationship:  The unspoken social contract between the Pax and a Q:  “We will follow until you give us a reason not to”.  The Pax are very forgiving toward a new Q.  Most have been through it and understand the anxiety.

 

PREPARATION

Considerations for the first few Qs:

 

  1. Launch a quick grenade over twitter, let local Pax know that this is your VQ, most F3 vets enjoy being part of a VQ Pax.  
  2. Simplicity/Complexity and Originality
    1. Keep the Weinke simple. The fewer moving parts the better.  Many first-time Q Weinke’s are too complicated.

Keep it familiar.  New exercises or sets that require more than the briefest of explanations usually lead to confusion.

    1. Don’t be shy about stealing a Weinke, or parts of a Weinke, from another more-experienced Q.

 

  1. Go with strengths: “Don’t Q it if you can’t do it.”

 

  1. Cadence Counting – PRACTICE THIS, OUT LOUD, BEFORE FIRST Q
      1. Next exercise is [brief pause], the merkin.  
  • The Pax then repeats the exercise called.
  • Speak loudly so all Pax can hear.  You are in charge.
      1. Start(ing) position [brief pause], Move.  
  • Not “exercise” position.  Start position.  
  • The “Move” is to get the Pax to the position required to begin exercise. The “Move” is not a command to begin exercising.
      1. In cadence [brief pause], Exercise.  
  • In cadence simply means the Q counts the movements (1-2-3) and the Pax calls out the repetitions in unison (“One!”).
  • The Q counts should correspond to a distinct movement in the exercise. It is in rhythm. For example, for a merkin: “1” is the movement to the down position, “2” is the movement to the plank position, “3” is the movement back to the down position, the Pax call of “One!” is the move back to plank position.
  • The Q indicates the completion of an exercise by a higher inflection on his last repetition.

See Dredd’s excellent tutorial on the how and why of cadence counting:  http://f3nation.com/2012/02/22/f3-tv-how-to-count/

NOTE: When a Q does not lead an exercise in cadence that would normally be done that way, he is giving away his authority to lead the Pax.  He is implicitly telling the Pax that he not able to count in cadence or is not willing to learn.

 

  1. Weinke review with Site Q or experienced Q. Not required, but a good idea for a vet to check for potential issues.

 

  1. Too long, too short: It takes a few times go get a good feel for how long your Weinke will take to execute.  Be flexible if running too long and have a couple of stand-by ideas in mind in case you run long. Think through transitions from one set to another. Minimize dead time, standing around.

 

  1. Tap a vet – if you need time to get unsmoked or burned through Weinke in 30 minutes, there’s no shame in asking a vet to lead Mary or the next section of the workout.

 

EXECUTION

  1. FNG inquiry and Disclaimer – every workout should start with an FNG Inquiry and Disclaimer
    1. Disclaimer:  
      1. Why: We want to disclaimer in front of Pax because having witnesses adds a layer of protection above asking if they’ve read it on the website.
      2. What: Main points in your own words:
        1. I am not a professional
        2. This is self-policing: Stop or modify the exercises as required

 

  1. Take control—be the leader.  Be assertive, don’t mumble. If something doesn’t work and you have to audible, acknowledge it and move on to the next exercise. Don’t apologize, just move on.

 

  1. Observation – Do your best to keep an eye on the pax during the workout to see if you are losing people, either from it being too easy, too confusing, or too hard.  During your first few Qs, it is hard enough just to make it through the workout.  Ask your Site Q or another experienced Q to keep an eye on things and whisper in your ear if needed.

 

FOLLOW UP

  1. Twitter counts – check with Site Q on whether he or the Q will tweet the count.  Remember to use workout tag (i.e., #TheArmoryF3 also include @F3TheFort ) and the #F3Counts tag.

 

  1. Backblast –
    1. Part of the workout Qs responsibility to post the Backblast, not the Site Q.  The Site Q may volunteer to post the Qs first workout on his behalf but that is at his discretion .
    2. Get backblast credentials BEFORE first Q so that you are prepared to write up BB when it’s done.  The website interface is not difficult and will take only a few minutes to learn.  Here again, your Site Q will be an invaluable aid in assisting you to post your first BB.
    3. Get login credentials from The Fort’s Comz Q wordpress@f3thefort.com

 

  1. Post Mortem – follow up with your Site Q about what went right, what could be improved, what was a disaster, etc.  Seek out honest feedback from other veteran Q and Pax.  The best way to improve is to address your weaknesses head on.
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