Tag: Harry Carry

Q vs Q Week 1 – The JOC

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Backblast! Q vs Q Week 1
Date: 3/3/2021
AO: #3-w-the-joc
PAX: @River Rat @Fresh Prince @Bill Nye @Italian Job @JAG @Schrute Hardwood, Maximus, Esso, Ruby Slippers, Punch List, Tinsel, Harry Carry, Trucker, Fish Sticks
FNGs: 0
Q: @Bill Nye and Maximus
Count: 15
Name-O-Rama: https://youtu.be/KoBt9YnWNHc
Week 1 Update: https://youtu.be/jSu4BbrrMeMRound 1- Bill Nye:
The parking lot beside the AO is divided into 6 parts. The PAX ran to the bottom of the parking lot and did 10 burpees before bearcrawling up to the next level.
Each level repeated all previous excerices and then added a new exercise to the ladder.
10 burpees- 50 total
20 v ups- 60 total
30 merkins- 90 total
40 squats- 80 total
50 LBCs- 50 totalRound 1- Maximus:
Shoulder Smoker: Carolina Dry Docks, Bear Crawl, Wide Arm Merkins, Crawl Bear, Peter Parker, Bear Crawl, Diamond Merkins, Ski AbsRound 3- Bill Nye
I assumed that oxygen deprivation would be kicking in at this point so I made this part simple. 11s. Run up the hill for prison cell burpees, run back down the hill for Ripstick squats.
Prison cell burpee- Merikin, lift your left leg towards your chest, merkin, lift your right leg towards your chest, merkin, jump up, overhead clap. That’s one.
Ripstick squats- Assume the AL Gore position. Perform a calf raise, pausing at the top. That’s one.Round 2- Maximus:
Starting at point on the Criterium Track closest to the parking lot:
Sprint 1/4mi: Rabbits (first to finish the sprint) do Burpees until the six completes 5 Burpees
Sprint 1/4mi: Rabbits do Merkins until the six completes 10 Merkins
Sprint 1/4mi: Once we finished this sprint, we were running out of time so we made our way to C.O.T.NMM:
This morning I(Bill Nye) got to meet several new brothers and I also led half of a pretty good beat down. It was a pleasure to push and sweat with my brothers from both sides of the river. Also, Maximus is a beast and I am looking forward to working out with him again soon. Get After It men! (edited) 
YouTubeYouTube | Byron Nash
F3 The JOC – Q vs Q Week 1 – 3/3/2021 
YouTubeYouTube | Byron Nash
F3 Q vs Q update 3/3/2021 
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HIIT Jams

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Seven pax came out to the Varisty sing-along workout.  Weather was rainy at 41°.

Disclaimer given, noted that singing along was mandatory.

Warm Up
Mosey ‘laps’
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)

Thang 1: HIIT Routine
The tunes start at this point. Playlist below.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
>Merkins
>Cherry Pickers
>Squats
>Dips
>Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
>Mountain Climbers
>LBC
>Derkins
>Amer Hammers
>plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
>Burpees
>Imperial Walkers
>Squat Jumps
>step ups
>SSH
Rinse/Repeat sets

Thang 2: Big Balls Routine
Played AC/DC’s Big Balls; do a monkey humper at each “Balls”.

Fini, COT

NMM: Pax stayed dry beneath the awing at the school entrance. Lots of quality mumblechatter revolving to favorite albums, favorite bands, best concerts the pax have attended.
Playlist:
Rock and Roll All Nite, KISS
Werewolves of London, Warren Zevon
Surrender, Cheap Trick
Bang the Drum All Day, Todd Rundgren
We Will Rock You, Queen
That 70’s Show Theme, Cheap Trick
Down Under, Men at Work
Lump, The Presidents of the United States
Born in the USA, Bruce Springsteen
Cum on feel the noise, Quiet Riot
I fought the Law, the Clash
Ob La Di, Ob La Da, the Beatles
Big Balls AC/DC

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Hilltopia

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Eight men posted for Sweep the Leg on a cool, but dry, first day of February.

Disclaimer given
Short mosey run to launch point and lay out the plan:
Start at the bank and do 12 Bobby Hurleys
Run out to and down to Patricia lane where a lighted cone sits.
At the cone do 12 merkins.
Resume running to front of GHES and at the flag pole do 12 gas pumpers.
Return towards the bank, stopping to do the merkins and doing the bobby hurleys at the bank.
Rinse repeat
Got just over four miles in.

Your leading pax were: Fishsticks, Straight Up, Longshanks

Prayers for the country and schools/school kids.

Route for STL 2-1-21

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Army Staff Sgt. Paul M. Neff II

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Today we honored Army Staff Sgt. Paul M. Neff II, 30, who died November 7, 2003 serving during Operation Iraqi Freedom. Paul was assigned to 5th Battalion, 101st Aviation Regiment, 101st Airborne Division (Air Assault), based in Fort Campbell, Ky.; killed in action when a UH-60 Black Hawk helicopter was shot down Nov. 7 in Tikrit, Iraq. Neff was one of six soldiers killed in the incident. He was assigned to the 101st Airborne Division based in Fort Campbell, Ky. He was a graduate of Fort Mill High School.

After the disclaimer, we put on our rucks and headed over to the pull up bars.

Three Rounds:

Pull-ups                           10 reps

Balls to the Wall           10 second hold

 

Next, we headed to the field, the end zone was our starting point. Exercises with ruck:

  • 10 Merkins
  • 10 Squats
  • 10 Flutters
  • Lunge walk 10 yards
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Heading back to original starting point, exercises with ruck:

  • Plank pull thru – 10 yards
  • 10 Clean and press
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Thanks for the opportunity.

Great job by everyone!

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Olaf’s in CHARGE at Bushwood

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The weather was clear but brisk and Uhaul was kind enough to provide everyone with some sweet pre-workout tunes to get the mood set. 0514 was the time so a one minute call was made by YHC. 0515 disclaimer was disclaimed in an energetic fashion then surprisingly 9 other men followed YHC on a quick mosey to the first of very many cones for the first exercise. All exercises were performed to a count of 10. Most in cadence.
exercises are as listed below:
SSH
Hand release merkins
Suicide squats
Chacha merkins
V-ups
Plank jacks
Burpees
Kryptonite night clubs
Brake dance merkins
Jump squats
Peter Parkers
Jump lunges
Imperial walkers lead by Grinder
Burpees (yes again)
8 count body bag builders

After we had gone through the exercise nice and easy the first time it was time to get uncomfortable. To push everyone to get better while not abandoning the 6 I explained to the PAX how we’re going to play “charge”.
Rules are same as always. Show to know. Needless to say the mumble chatter disappeared during the game.

TCLAPS to Grinder for stepping up and leading the imperial walkers.

Greatful for all of the PAX in attendance even the ones that went with hardwood just to see Tesch workout shirtless.

Thank you Ltrain for the opportunity to lead.

Stay frosty my friends
Olaf

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Badger Sled Pull

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Five men posted at Honey Badger for a beatdown and honor a fallen soldier.

Disclaimer given
Mosey run (approx. ½ mile)
Warmup
SSH (12x I/C)
Windmills (10x I/C)
Imperial Walkers (10x I/C)
Moroccan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (downward dogs/honeymooners)

Thang #1: Bar hang
4 minute bar hang (cumulative); alternate = low plank
When a pax drops:
Run to bottom of hill and run back
Do 10 burpees
Get back on the bar, resume the hang
When finished: flutters for the six
Mosey run to school entrance

Thang #2: Bench work
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises
Mosey run back to the ROTC building. Read story of fallen soldier CPO Kevin Houston (copied below).

Thang #3: Stations with coupons/cinder blocks
Station 1: sled pull: four cinder blocks in the sled (4x35lbs=140lbs), pax pulls sled to stop sign and back (approx. 100’ out and back, 200’ total). Sled pull is the timer, other pax are stationed at the below and then rotate.
Station 2: curls
Station 3: KB swings
Station 4: goblet squats
Station 5: flutters w/ block overhead
Rinse and repeat, each pax got to pull the sled twice.

Run to COT area; do some Mary: Slow freddies, American hammers

Fini, COT

Takeaways: The dead hang challenge was different. Important to have a visible timer so pax can keep track of time. Can flex up, for example: increase hang time to six minutes or increase run distance.

sled

Home-made sled for cinder blocks

Special Warfare Operator Chief Petty Officer Kevin A. Houston
Kevin Houston was born on September 20, 1975 in West Hyannis Port, Massachusetts and graduated from Barnstable High School in 1994.
He enlisted in the U.S. Navy on January 18, 1995. He went on to basic training at NTC Great Lakes, Illinois, in April 1995. He attended Aviation Electrician’s Mate training at NAS Lemoore, California, from May to June 1995. He finished his SEAL training in 1999 in California and returned to the east coast and settled in Chesapeake, Virginia.
On August 6, 2011 Chief Petty Officer Kevin A. Houston was killed in action on his fourth tour of Afghanistan, when rebels shot down a Chinook transport helicopter (Extortion 17) carrying 30 American troops, including members of Navy SEAL Team Six during Operation Enduring Freedom. He was buried at Arlington National Cemetery.
Houston’s mother, Jan Brown, told the Cape Cod Times of Hyannis that her son was born to be a SEAL.
Houston leaves behind a wife and three children.
There is a memorial for Special Warfare Operator Chief Petty Officer Kevin A. Houston at the Hyannis Village Green in Mass.
His decorations include two Bronze Stars with ‘V’ devices for valor; Purple Heart; Joint Service Commendation Medal with ‘V’ device for valor; two Navy/Marine Corps Commendation Medals; Navy/Marine Corps Achievement Medal; Combat Action Ribbon; Presidential Unit Citation; Battle ‘E’ Ribbon; Navy ‘E’ Ribbon; three Good Conduct Medals; National Defense Service Medal; two Afghanistan Campaign Medals; Iraq Campaign Medal; Global War on Terrorism Service Medal; Armed Forces Expeditionary Medal; Sea Service Deployment Ribbon; Rifle Marksmanship Medal and Pistol Marksmanship Medal.

 

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Bomb Splits

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Five men started the workout, and the sixth man, Bonsai, came in just as we we launching.
Run down entrance road
Warmup
All 10X in cadence:  SSH, Windmills, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers

Plank stretches (Downward dog/honeymooners)

Thang 1: BOMBs splits
Partner up
P1 runs to the north end of the entrance road and heads back (distance is 500’ out, then same back, total 1000’). P2 runs to the south end of the entrance road and heads back (same distance as P1),
When the pax meet, wherever that may be, they do the prescribed exercise:
First meet = B = Bobby Hurley = 150 total for the two pax
Then pax run their section of road again, then:
Second meet = Overhead Claps = 150, pax run, then:
Third meet = Merkins = 150, pax run, then:
Fourth meet = Big boy sit ups = 150, pax run, then:
Fifth meet = SSH = 150
Join in with the six to finish out.

Run to benches
Thang 2: Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Thang 3: Burpee Suicides
Three light poles in yard
Run to light pole 1, do two burpees, run back to start [65′]
Run to light pole 2, do two burpees, run back to start [165′]
Run to light pole 3, do two burpees, run back to start [265′]
Rinse repeat, increase to three burpees at each line for round two.

Run to COT area

Five minutes of Mary
Freddies, protractor, hello dollies, V-ups, etc.

Fini, COT

NMM: The BOMBs splits were different because one pax could bear more burden than the other, for either the running or exercise portion.  One partner may be faster than the other, and cover more ground, but then the other partner may get more exercise reps done; think of it as a ying/yang.   In the end we all come out ahead.

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Varsity 12.04.20

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Seven men attended the Varsity workout on Friday.  We began with a few warm-up exercises (SSHs, IWs, WMs, MNCs) before the main event.

Next, we made our way over to the pull-up bars.  Earlier in the morning, I wrote the exercise routines on the pavement using chalk.  The problem, it was dark and my writing was a little sloppy.  I spent a couple minutes going over the routine.  One exercise at the pull up bars, run to the stop sign for the next two exercises, up the hill for the next two exercises, and back down to the pull up bars for the next round.

Round 1:  Bar – Jump Grabs ; Stop sign – Lunges, Monkey Humpers; Top – Squats, Calf Raises

Round 2:  Bar – Toe Touches ; Stop sign – LBCs, Flutters; Top – American Hammers, Hello Dollies

Round 3:  Bar – Pull-ups ; Stop sign – Merkins, Shoulder Taps; Top – Dips, Carolina Dry Docks

Rinse and Repeat

Rounds 1 – 3, rep count:  Bar – 5; Stop sign – 10; Top – 10

Rounds 4 – 6, rep count :  Bar – 10; Stop sign – 20; Top – 20

Rounds 7 – 9, rep count:  Bar – 15; Stop sign – 30; Top – 30

Great conversation and encouragement by all.

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Dam to Damn Bar 10K

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Pay attention The Fort pax, you will want to do this event:

When: January 30th 2021, 10:30AM Ruck/Walkers; 11:00AM Runners

Where: Race start is at Catawba River Access (Fort Mill Dam), and ends at Amor Artis Brewing on Main St. Fort Mill.

Course at: https://connect.garmin.com/modern/course/42887530

Who: any/all F3 Pax, FiA crew, and the general public are allowed to participate

Why: 1) Proceeds go to Harlan’s Heroes, which supports families dealing with pediatric cancer, 2) great warm up to the Dam2Dam race, and 3) one free beer per participant and fellowship/fun times will be had post-race at Armor Artis!

Cost: Registration is $40…remember you’ll get one beer and a tee shirt is included!  Payment options: Venmo: @Joe-Lyons-17 and mark as Harlan’s Heroes, or check to Rick Baldwin.

How: Register at https://www.signupgenius.com/go/9040a49aaab2aa2fd0-damtodamn

Sign up now, space is limited to 100 entrants!!

D2DB 10K Route

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