Tag: JWOW

Bootcamp Q-School

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PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence

Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.

Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.

Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing

Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing

Suggested Reading:

Q School

10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂

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Accountability with Light Poles

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WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers
THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of (5) Burpees and (10) Big Boy Sit Ups and ran back to Hobos, then Round 2 consisted of (20) Shoulder Taps and (20). In between the Rounds we talked about Q2.5 Accountability.
MARY: Flutters until it was 6 AM
ANNOUNCEMENTS: Scheduled Trash up and Bourbon Tasting on 5/21
COT: Praise for Cohiba’s acceleration. Prayers for teachers ending the school year and Repeat’s friend recovering from an accident.

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Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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What idiot called this?

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PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon

WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin

THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem

3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.

Then we rotated. After everyone got to run we add weight

Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)

We got through 3 sets of 3 rounds

At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?

MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.

ANNOUNCEMENTS: read the newsletter, lots of community impact going on!

COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.

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Block Party at Block Party with Blocks

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BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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Locking Shields, a how to…

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Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward?  Reach out to @Pusher and he will point you in the direction of success and accountability.

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Chute the Ladder

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WARMUP: Mosey, SSH, IW, HW, yoga, mosey, Shoulder Tap, Peter Parker, Parker Peter, yoga, bear crawl

THE THANG:
We moseyed around and hit two circuits. Also did a bear crawl, some wall sits, Australian Mountain Climbers, BTTW in there along the way.

Ladder Circuit
(we got this one in 3 times):
50 mountain climbers (left and right is one)
40 jump squats
30 flutters
20 jumping lunges
10 hand-release merkins (in cadence)

Pull-ups and Burpees
(only did this one once at the WEP playground)
5 pull-ups (called up and down from a dead hang)
10 burpees (6-count done in cadence)
4 pull-ups
8 burpees
3 pull-ups
6 burpees
2 pull-ups
4 burpees
1 pull-up
2 burpees

MARY: Happy Hour called some LBCs in cadence. Rebel called a 6-inch hold with crunches.

ANNOUNCEMENTS:
4/30 convergence & invergence
Welcome FNG: Peanut Butter
Welcome PAX from F3 Chattanooga: Toe Jelly.

NMM: Remember who is at the center of your concentrica. It ain’t you. And it ain’t the PAX around your either.

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Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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Snakewood Sandbag Surprise

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WARMUP: SSH, Merkins, Tappy Taps, Windmills

THE THANG: 4 Rounds
2 Turkish Get Ups
5 Burpee Snatches
Run a Lap

Head down the hill with bells.

Three Way Sandbag Surprise
Partner Farmers Carry KB’s Up and Back
Sand Bag Clean and Toss Up Hill
OH Press

The above three happened in rotating fashion.

MARY: 4 Minutes of Mary
Flutters x 15
American Hammers x 15
LBCs x 15
Protractor to the end

ANNOUNCEMENTS: Christmas Party Coming… UHAUL will not be planning it.

COT: Prayers/Praises

Tootie & 2.0
Cable Guy & Family for their loss
UHAUL’s Nephew on the road to recovery
3D’s positive example smoking ribs with his 2.0

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Bushpit & Snakewood Sandbag Surprise

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YHC picked up the Q last minute as a scheduling conflict arose. Always happy to help at the Snake Pit. Promised Turkish Get Ups and Burpee Snatches. Did not disappoint.

We had six in total (plus my #nutsniffer, Zoe), two from Bushwood and 4 from Snake Pit – so we formed together to be Bushpit/Snakewood. Also did not disappoint.

 

4 Rounds

2 Turkish Get Ups

5 Burpee Snatches

Run a Lap (.12 mile)

 

Head down the hill with bells.

 

Three Way Sandbag Surprise

Partner 1: Farmers Carry Heaviest Two KB’s Up and Back (Two Light Poles up)

Partner 2: Sand Bag Clean and Toss Up Hill

Partner 3: OH Press third KB

The above three happened in rotating fashion – when the Farmers Carrier returned they swapped movements, continuously throwing the sandbag up hill and back to COT.

 

4 Minutes of Mary

Flutters x 15

American Hammers x 15

LBCs x 15

Protractor to the end 

 

It was a glorious showing with good mumble chatter and positive conversation. You know, the usual stuff that keeps YHC coming back to F3 consistently.

 

Prayers/Praises

Tootie & 2.0

Cable Guy & Family for their loss

UHAUL’s Nephew on the road to recovery

3D’s positive example smoking ribs with his 2.0

 

Appreciate YHC being allowed to lead again, 3D.

 

Punch List out.

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