Not much of a game, but a whole lot of suicides

So for some quick backstory, YHC had the Q at the Deep on 9/29, but was asked by our Nantan to be on of the Q’s at the convergence at WEP.  I was planning on doing a football themed workout there, but since I was losing that Q, I thought I would try to move it to the Swamp.  That being said, nothing about what this workout evolved into resembled anything like what I was originally thinking, but as always, it was great to lead these awesome PAX.

There were 16 at The Swamp on a morning that was back to being hot and muggy.  I gave a short disclaimer and we started promptly at 515, the PAX were really chatty this morning, which stopped almost immediately after I got started because there wasn’t much time to breathe after that, let alone talk.

We took a short mosey around the parking lot and did some toy soldiers and shuffle steps on our way to the parking lot by the fountain where we circled up for a quick warm up.

  • 10 Windmills IC
  • 15 Moroccan Nightclubs IC
  • 10 Low Slow Squats
  • 10 Merkins IC

I only had 1 “thing” planned this morning, we would have 2 teams and do the same thing over and over again mixing in different exercises.  I had 5 cones on each side of the lot/fountain spaced 10 yards apart.  We would start at the back island and essentially do suicides while stopping at each cone and doing an exercise of my choice.   The first whole team to cross the finish line at the other end of the lot by the far island got a point for some friendly competition.

Breakdown:

  • Run 10 yards, do exercise, run back to finish
  • Run 20 yards, do exercise, run back to finish
  • Run 30 yards, do exercise, run back to finish
  • Run 40 yards, do exercise, run back to finish
  • Run 50 yards, do exercise, and then go the final ~60 yards or so via a movement of my choice.
  • Mosey back to start and repeat with different exercises

Exercises:

1st set

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 LBC’s
  • 50 Alternating Shoulder Taps
  • Sprint to finish

2nd set

  • 10 Burpees
  • 20 Werkins
  • 30 lunges
  • 40 flutters
  • 50 SSH’s
  • Bearcrawl to finish

3rd set

  • 10 Burpees
  • 20 Diamond Merkins
  • 30 Monkey Humpers
  • 40 Rosalitas
  • 50 Overhead Claps
  • Lunge Walk to finish

4th set

  • 10 Burpees
  • 20 CDD’s
  • 30 Reverse Lunges
  • 40 Dying Cockroach
  • 50 Plank Jacks
  • Crab walk to finish

5th set

  • 10 Burpees
  • 20 Ranger Merkins
  • 30 Lateral Jumps
  • 40 Hello Dolly
  • 50 Seal Jacks
  • NUR to finish

6th set

  • 10 Burpees
  • 20 Crucible Merkins
  • 30 Calf Raises
  • 40 Box Cutters
  • 50 High Knees
  • Shuffle/split the distance to the finish

We finished up with 2 minutes to spare, 1st team consisted of YHC, Bones, Cha-Ching, and Mainframe and we won with 4 points.  The 2nd team consisted of Gears, Regal, Tinsel, and Moab and they won 2 of the sets.  Winning team had a choice of 10 more Burpees for everyone or 20 for the losing team, we chose 10 more Burpees for everyone.

Mosey back to CoT right on time.

  • Invergence tonight!
  • Convergence 9/29 at WEP
  • Prayers for Moab and his big interview
  • Prayers for Cancer
  • Prayers for our troops that fight and the struggles they have with PTSD when they are back home.
  • Prayers for victims and families who are dealing with Hurricane Flo

Thanks for the Q Cha-Ching!

Until next time,

-Flux-

 

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4

Q School Week 3

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:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

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:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

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.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

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!

 

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The Fire Ant. 9/11 WOD

There were roughly 2000 steps in the towers… If you just walk that (not on stairs) it’s roughly a mile…
There were nearly 3000 souls who lost their lives as a result of the terror attacks on 9/11…

Therefore, we were going to perform 1 mile of running (with rucks) and 3000 reps (one for each person who died).

Mosey over to the hill behind the apartments by the fountain (consult Google Maps if you have no idea what I’m talking about).

Up the hill and back (1/3 mile)
10 exercises/100 reps each

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Up the hill and back

  1. 100 count front hold
  2. 100 count plank hold
  3. 100 count squat hold
  4. 100 count overhead hold
  5. 100 count body destroyer
  6. 100 count lateral hold (switch arms at 50)
  7. 100 count close body hold (bent arms)
  8. 100 count tri hold
  9. 100 count boat hold
  10. 100 count body destroyer

Up the hill and back

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Now… we only got to about Flutters on set 1. I thought we’d get a little further, but it was HARD. The element of not being able to finish was kind of baked in there though, since all the people that day who died very unexpectedly didn’t get to finish either… Live every day. Don’t be complacent. Take the #DRP. Get right, Live right, Lead right, Leave right.

Helmet, out.

**Also, there was one other dude with us that morning, and I’m sure he’ll be offended, but I can’t remember for the life of me who it was… If you remember, or if it was you, sound off in the comments.**

 

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Board of Pain at the Fire Ant

It was an honor to again be placed on the Q list of the long list of candidates for The Fire Ant. After Spiderman renewed the mission of this AO, I knew I needed to make it worthwhile for the 14 others who decided to remove themselves from the fartsack this gloom.

THE THANG

So we began with the following: We took a quick ruck march around the building to the front of the Harris Teeter where YHC had previously placed the BOP. At this point YHC gave the F3 Disclaimer. YHC requested that everyone partner up. I then explained the Board: Partner 1 was to perform the first exercise and partner 2 was to perform the movement timing mechanism/then flapjack. The the pair was to go to the second exercise and timing mechanism. The exercises and timing mechanisms are listed below:

Exercises: Merkins, Low Slow Squats, CDD’s, Lunges, Flutters w/Press, Ruck Thrusts, Curls, Tricep Extensions, Lateral Lunges, American Hammers, Overhead Presses, Ruck Swings, and Man Makers.

Timing Mechanisms: Shuffle, Karaoke, Butt Kickers, High Knees, Ruck Run.

After much mumblechatter was had and we made it through the list YCH led us into the following word. Once the message was given the group headed back to the COT and held our Rucks overhead until 0600.

NMM

This was a morning surrounded with many HIMs in whom YHC is intrigued by. Men who wake up at 0345-0445 to get to a workout at 0500 or 0515 almost every day of the week. Most of the PAX in attendance this gloom are planning on taking what they do with fellow F3 brothers each day and taking it into the world this coming weekend. These PAX will be participating in a Goruck event in Charlotte in remembrance of 9/11 and the men and women who sacrificed their lives on that horrific day. 9/11 is a day, if you were alive, that all will remember no matter what you were doing on that dreadful morning. However, our country came through the struggle united and closer than I had ever seen before.

This morning I challenged all PAX to remember who and what they represent when they leave the workout each morning. First they represent the one who they place their faith in. Second, they represent their families. Then they represent F3 Nation (an event is a great place to EH Sad Clowns into the brotherhood). Finally, they represent the communities they are a part of from where they live to where they work.

The challenge was to represent well no matter where or what they are doing. And trust me, I write this to remind myself of this challenge.

Announcements, Prayers, & Praises were given with the whole group.

Longshanks led the COT.

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The Millennial

25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Fire Ants Conquer the Iron Ruck Challenge

I love the Fire Ant concept! Always a challenge for sure, pushes you to do more. When Spiderman put me on Q I knew what I wanted to do. It was not an original – I took a page from the Iron Pax challenge that has been going around lately. Week 2’s challenge was a beast. I had to work it into a ruck Q.

Great morning! 15 ruckers ready to roll……

We did not roll far. Super tough long ruck about 100 yards to one side of the Teeter parking lot where I wanted us to leave our sweat marks. Circled up for COP:

  • SSH x 20
  • WM x 20
  • IW x 10
  • HW x 10
  • MNC x 20

Then on to the main event. The Iron Ruck Challenge!

  • 5 sets of exercises, each done for 7 minutes AMRAP
  • Each exercise was using your ruck – note they were ALL weighted at least 35lbs, some had more
  • After 20 reps of an exercise, run about 25 yards and back
  • Continue, rinse and repeat exercise/run until 7 minutes are up
  • That completes one set
  • Rest for 1 minute
  • Move on to next set

Exercise sets were:
1. Thrusters
2. Curls
3. Flutters w Press (count on the press up)
4. Swings
5. Man Makers

Everything single count. Used a Tabata timer ap and speaker to keep things moving, audible time changes.

Folks complained about lack of music or a playlist of songs on my phone. I did not bring my boom box either. Hey, I am old – 2 years from 50. Got no time for tinker toys. It’s Pandora, Sirius XM, the radio, or nothing right now. Besides, when you have such epic mumblechatter like we had this morning, who needs music! Also – Cadre ain’t gonna play music while he is whuppin up on us. I’m trying to get my mind ready for that.

Not much talking from the Q. Too busy grunting, groaning, and being winded to talk between sets. Help make your kid’s minds as sharp as they can be is the only words I gave advice on. The kick-arse group of mean mother ruckers there this morning really ground through this. No mods. Good form. A lot of team encouragement and support. Grinded it out to the very end. Everyone ended up doing at least 80-100 of each exercise. Good livin!

Thanks Spiderman for the opportunity to lead. Excellent job by all the PAX there.

-NASA

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SlowBurn Send-off For Rooney

47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle.  Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system.  There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.

In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a.  CakeBoss opened up with a few words about Rooney, then handed off to YHC.  We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message).  We landed back at a parking lot near our launch point.

Warmup-O-Rama

  • Windmills (10)
  • Hillbilly Walkers (15)
  • CDDs (20)
  • Flutters (20)
  • Chopsticks (20)
  • Seal Jacks (20)

Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3.  This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014.  The turn-around point for the running was about 50 yards.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

After a 10 count, we moseyed to the parking lot on the west side of Lowe’s.  Cones were set up there for some “4 Corners” action.  Each cone had two exercises listed for each round.  Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise).  They were told to move to the next cone when the group at the previous cone reached them.  No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:

Cone 1
  • Round 1 – Flutters <-> Freddie Mercuries
  • Round 2 – LBCs <-> Heals to Heaven
  • Round 3 – Dying Cockroach <-> American Hammers
  • Round 4 – Chopsticks <-> Plank Jacks
Cone 2
  • Round 1 – Side-step lunges <-> Imperial Walkers
  • Round 2 – Bomb Jacks <-> Lunges
  • Round 3 – Monkey Humpers <-> Squats
  • Round 4 – High Jumps <-> SSH
Cone 3
  • Round 1 – Plank Punches <-> Dips
  • Round 2 – Merkins <-> 10 second Elbow Plank
  • Round 3 – CDD <-> Moroccan Nightclubs
  • Round 4 – Alternating shoulder taps <-> Parkers Peters
Cone 4
  • Round 1 – Box Cutters <-> 10 second Superman
  • Round 2 – Toy Soldiers <-> Speed Skaters
  • Round 3 – Donkey Kicks <-> Peter Parkers
  • Round 4 – Big Boy Sit-ups <-> Inchworm Merkins

We got through 3 rounds before time ran out and we headed back to COT

Naked Man Moleskin

After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine).  It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal.  Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.

Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill.  And now we have to let you give it away to another community (on the west coast, no less!).  But one thing is for sure: the world is a better place because of who you are and what you do.  No man, student, or family is left behind, nor are they left where you find them.  Strong work, brother.  Strong work.

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No Hills at Alcatraz

With a lot of the PAX spending time with their 2.0s at F3 Dads camp I wasn’t sure what type of turnout we’d have. Thankfully 8 other PAX missed the F3 Dads deadline like myself and decided to post.

Disclaimer was given and off we went on a warm up lap around the park. Onto field for normal exercises: 25-SSHs, 15-Windmills, 20-Merkins, 15-Peter Parkers in Plank, 20-Slow Squats, & 15 Smurf Jacks.

Mosey over to wall under concession stand and partner up.

  1. P1 does peoples chair while P2 runs to fence and back. Swap and then repeat so each PAX runs twice.
  2. Leg pushdowns – Try not to let your legs hit the ground after partner pushes them down. 15 then swap.
  3. Wheelbarrow from foul line out to back of infield behind short-stop then swap going back.
  4. Burpee jump overs – P1 is down in plank, P2 jumps over and does a burpee for a total of 8. Then swap so P2 does 8. Then keep swapping and reducing burpees by 2 (P1-8, P2-8, P1-6, P2-6, P1-4…)
  5. Empty shopping cart – Kinda like a backwards wheelbarrow. Crab walk instead of bear crawl with partner holding legs up.
  6. 15 partner merkins with handslaps, run to fence and back then 15 more.
  7. Come together into 2 5 man teams. 4 guys are in plank while the last guy weaves his way to the front then drops into plank and lets the last guy know to start. We made it about half way across the outfield before it was time for the main event.

Walker takes the Q and we mosey over to other field for 410 shotgun. 4 cones in a square, same exercise to be done at cone each time, 10 reps each cone, 10 times around the square.

  • 1st cone was 10 burpees
  • 2nd cone was 10 V-ups
  • 3rd cone was 10 diamond merkins
  • 4th cone was 10 body squats

The plan was to do 10 rounds of this but we audibled after the 7th round to circle up for the following pleasantries all in cadence:

  • 60 – 4 count flutter kicks
  • 40 Freddie Mercury’s
  • Heels 6″ off ground for 90 seconds
  • 20 single count Merkins
  • 20 staggered Merkins (10 left hand forward, 10 right hand forward)

Time’s up, PAX were smoked. COT.

I didn’t know Walker that well before this but I heard he was a machine. There was talk the night before about pre-running so I decided to join him and Fish Sticks. Of course Tega Cay is nice and flat and those 2 are slow….so I learned not to pre-run a hard workout anymore. But overall it was a lot of fun and appreciate the opportunity to lead!

-Mainframe

 

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The Fire Ant!!!

The Fire  Ant:

The ruck at Golden Corral is not new, however some things are.   After more than a year of being the Site Q all of the ruck options in The Fort, RAD asked to pass one AO off of YHC and the other site to Cobra Kai.  An AO set up to truly train PAX signed up for GORUCK events was already in the works.  Becoming the Site Q for the Tuesday Ruck option provided a great opportunity to do just that.

To start we needed a name.  “The ruck option at Golden Corral” does not exactly roll off the tongue.  Previous conspiring for the creation of an intense ruck option saw a few names thrown out by the group of PAX that started the recon effort and the development of what this thing needed to be.  Cheddah was the winner when he through out “The Fire Ant!”  Fire ants can carry 10-50 times their body weight, they spread aggressively, and most importantly, they work as a team.  Given that GORUCK events are built on the basis of team work and involve carrying heavy objects for long distances, the name just fit.

As I mentioned, the intention of original Fire Ant concept was to train PAX  for upcoming GORUCK events.  To start, there is no such thing as a 30lb ruck for a man weighing over 150lbs at a GORUCK event.  That is just the required dry weight.  Add 3L of water and your ruck will weigh ~37lbs.  Therefore the required weight for this AO was set to 40lbs.  Given that the Fire Ant has essentially taken over an existing AO and we want to continue for guys to try rucking, we will call the 40lbs, “highly encouraged.”

The second aspect of The Fire Ant is intensity.  This AO is not about miles, but about completing a soul crushing WOD.  This is anything with a very high discomfort factor.  “Get comfortable being uncomfortable!”  WODs designed to push to failure, get the heart rate up, and lift some extremely heavy objects (both individually and as a team) will be the norm.  OF COURSE, modify as necessary as you get stronger.  For the most part, this is not a huge change for the AO, as the Qs have delivered some great beat downs.  Some recent WODs from Mainframe & Cobra Kai, were great examples!

The Thang:

PAX were led to one of the parking islands and weight was added to every ruck that was not already over 30lbs.  From there the PAX moved 2×2 to the corner of O’Reilly Auto Parts.  Immediately started into the workout.

  • Duck walk to the front of O’Reilly Auto Parts
  • Complete a series of exercises in cadence
    • Flutters x20
    • Mountain Climbers x20
    • Squats x20
    • Bent over rows x20
  • Overhead Carry the length of O’Reilly Auto Parts (40 yds)
  • Broad Jump Man Maker the length of the parking spaces (30 yds) – this was a crowd favorite!
  • Move to the long wall next to Harris Teeter and complete a series of exercises in cadence
    • Merkins x15
    • Ruck Swings x15
    • Overhead Press x15
    • Curls x15
  • Bear crawl the length of the HT wall (60 yds)
  • Drop ruck and run the large parking lot (1/4 mile)

The PAX completed the series 2.5 times before time ran out.

Excited to be a site Q again.  Thank you RAD for all you have done for rucking in The Fort and appreciate you thinking of me to take over this site!

The Fire Ant continues on 8/14 with CSPAN!!

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