Today’s ruck WOD consisted of completing sets of exercises separated by painful ways of navigating the parking lot.
Today’s ruck WOD consisted of completing sets of exercises separated by painful ways of navigating the parking lot.
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.
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!
Put this one together fairly quickly the night before my Q while laying in bed w/ my 2.0. Those tend to not work out so well for the Pax as it’s super easy to write down everything that is awful and hard and then ask the Pax to make it happen. Well, that’s what I did. It felt lazy. It felt last minute. It was both of those things. And I was happy about it.
Had a solid crew of 18 boot campers – gave them the general theme of what this would be about, quick disclaimer, just enough to scare them a bit, and then we were off for a very quick warmup – something I am known for.
Warm-up: seal jacks, merkins, plank punches, shoulder taps, superman coupled w/ Moroccan night club, slow as day windmills and we were done.
I didn’t know how long this next part would take, so I had a few extra things to do if we had time, but I was a bit uncertain from the get-go. If you’ve been to Abyss (Palisades Elementary School), you know the front of the school is a standard school set up – a long road in w/ some turns, making its way to the parking lot, a roundabout for the drop off, etc, etc. My goal was for us to do the outer perimeter with exercises as our mode of transportation – for the entire thing. Starting at the loop at the front doors of the school:
– Lunge Walk (90 yards / 80ish meters) to the first turn
– Burpee Broad Jump (175 yards / 160 meters) to the next turn that then goes uphill to 49
– Crab walk up the hill (230 yards / 200 meters)
– Bear Crawl down the side walk parallel to 49 and then down the stairs (140 yards / 130 meters)
– Grand Finale: Burpee Bounces around the loop / circle back to your starting point…you make ground by doing one burpee and as you push-up, you explode up and throw yourself forward 3 times on all fours. Pop up, jump, that’s one burpee. Keep it moving.
After the last of the pax finished the full loop, we had about 10 minutes, which we leveraged for partner carry work. Thanks GRT from Friday night. Felt inspired. Partner up –
– Partner 1 does Spiderman Merkins while Partner 2 runs the length of the parking lot. When they get to the end, they call for Partner 1 who starts to run to their Partner 2 (while Partner 1 is catching up, Partner 2 does Spiderman Merkins). When they meet up, they partner carry each other the full length of the parking lot back to the starting point. Did that 2 more times so everyone carried their partner 3 separate times. The other exercises while one partner was running were squat touches (squat low enough to touch the ground w/ your fingers) and crunchy frogs.
2 minutes left – good old fashioned sprints. Everyone back pedal 1/2 the length of the parking lot, all you got, and then turn and sprint the second half. Did that 2 times and then it was time for COT.
Praises – new jobs / promising job interviews
Prayers – marriages, big flo barreling our way
Thanks to Bones for giving me the chance to lead these great men. Big thanks to all the guys who made it out today – was awesome to bust a$$ together and get after it.
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.
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.
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.
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.
I’m sitting down to write this BB and literally can’t do what I challenged the PAX with at this morning’s BEYOND workout. Eliminate the distractions. Oh, what’s this text say, how about this tweet mention (can’t miss that), work email really needs my immediate response, man those kids left their cereal bowls on the counter, what time are we leaving today, etc, etc, etc. At times it can be funny but others, it can be really frustrating. I allow myself to continuously chase progress and other tasks rather than finding joy in where I am. It then leads to what you’ll read about later…burnout.
So there you have it, this BEYOND post will be focused on a struggle many of us face and that is running from joy, not finding joy where we are or honestly, not being a joy to spend time with. That latter one has been my challenge over these last several years because of those first two.
On to it. Car after car after car rolled into the Hive parking lot and you know the feeling, the feeling of way more cars than you were expecting. It doesn’t happen often but when it does, it gives you that kick in the pants, that extra motivation, that reminder of why you put your feet on the floor in the 4 o’clock hour. That’s what I was blessed to experience this beautiful morning as 33 other men, men that have pushed me over the years, men I’ve looked up to over the years, men who are about to bust it right along side me as we embark on something that typically looks better on paper. But that’s the idea, to push ourselves BEYOND our sense of normalcy both physically and mentally.
Funhouse escorted a group of 5 PAX for his killer initiative of RYAOA (T-claps on keeping that going) and the rest of us, 29 to be exact, circled up. After a quick explanation of BEYOND for the rookies and the search for any FNG’s, we discussed the plan with the weight, either Kettle Bell or Ruck…your choice. What I just realized, and to which nobody held be accountable, was that I forgot the all-important disclaimer. Men, never do that again. DO NOT START A WORKOUT WITHOUT A DISCLAIMER. You don’t have to be an attorney but verbalize the basics.
Starting on the curb nearest the tennis courts, run to the other side of the parking lot at 50% then 25% back. 10 Squats, 5 Burpee Broad Jumps then run to the other side at 75% then 25% back. 15 Diamond Merkins, 5 Burpee Broad Jumps then 100% to the other side followed by 100% back.
Switzer up for the first part of the discussion. I read the following definition: “Feeling of great pleasure & happiness.” After a few likely words were tossed out when I asked what word that defines, we got to the word of the day, JOY. I’m sure guys were wondering why in the world we’re talking about joy at an F3 workout, what kind of soft, starbucky-hands nonsense is this? That exact reason is the reason we’re discussing this word. It’s a word and feeling we don’t allow ourselves to enjoy often enough. There are people I enjoy being around and things I like doing but do I truly find joy in those situations? Said differently, do I enjoy being around those people or being in those moments and perhaps more importantly, do people find joy in being around me? Over these last few years, I’ve been operating like a hard-ass, focusing on task completion and moving from one thing to another. I can tell you, I’ve not been a joy to be around. While I was in it, I didn’t even realize it. How did I get here? Really, how do I get out of it?
That said, we split up into 4 groups, 1 for each corner of the large parking lot. In each corner, we did 10 Man Makers with your weight of choice. What varies is your mode of transportation between the corners.
After 3 of these 4, time got away from me and I had to audible and bring the group back to the center of the lot. As mentioned before, us task-completers run from one half-baked focus to another and we rob ourselves of contentment and joy in the moment. After weeks, months or years of doing this, we inevitably get burned out. Very rarely does something positive come after this stage. However, here in the gloom of our Hive AO here, burn out means something different. I was hoping to have 15mins left at this point but as it was, we had 6 and only got part of the way (you see, I tried to fill the schedule with too much and didn’t complete what I intended). See the irony?
Closeout: We have a hard time refocusing once something bad happens or if it’s not bad, just something that temporarily knocks us off our trajectory. Oddly enough, our kids do a better job of getting back on track than we do. If something negative happens to you during the course of the day, how quickly are you able to course-correct? Are you able to move on from a less-than-positive comment made about you and not let it affect the rest of your day? Watch your kids and take note. Watch them get in a disagreement with a sibling, maybe pout, then start playing or hanging out with them 1-2hrs later. Could you imagine what it’d be like if we dusted ourselves off and went back at it? There’s joy in overcoming.
Listening to a podcast yesterday where Rob O’Neill was being interviewed, he briefly touched on this by saying something that hit me like a 50lb Kettle Bell across the bridge of the nose. A little background, Mr. O’Neill is the Operator on Seal Team 6 who fired the shot that killed the most wanted terrorist of all time, OBL. I’ve been fascinated by our military and specifically, SF, for years and imagine how quickly they need to pivot on a decision and adjust to chart a new course. His comment was this when discussing attitudes, “Are you having a bad day or did you have a bad moment that you’re milking into a bad day.” Don’t shake that off, marinate on that for a while and it might just change how you respond in that next bad moment.
Tesh, I appreciate your willingness to let me run BEYOND at the Hive.
Men of F3, I’m humbled by your company this morning and every morning you allow me to state my hospital name, age and F3 name.
No man left behind but leave no man where you found him.
Thursday morning we ran. It’s been awhile since I’ve been to Tempo so I asked Gekko what’s been going on recently so I could do something a little different. This is what we did.
Total Miles: 4.7
Several Prayers for healing, comfort, families and marriages. Always an honor to lead. Thanks Gekko.
We had 14 Pax show up in the gloom this morning including 1 FNG “Supafly” and the “Return of the Jedi” (I couldn’t help myself) from his foot injury.
I gave a nice disclaimer for our FNG and we took a long mosey around the parking lot while mixing in, shuffle steps, NUR, toy soldiers, butt-kickers, and high-knees, before settling in around the back parking lot behind the fountain that had the stairway access.
Keeping with the shoulder-burn theme, we circled up for the following:
We recovered and I began explaining the 1st of 3 routines we made it to today, I had at least 1 more nasty one planned, but the last one was so brutal I think the PAX were glad we didn’t get to it. In any case, I kept it nice and easy to remember, everything was in sets of 5, hence the “Nickels”.
From the center island in the parking lot we performed 5 x True Americans (Hand-release Merkin w/Plank Jack), Bear Crawled up to and then up the steps and across the landing, Crawl Bear down the steps, and Bear Crawled back to the center lot where we did Hydraulic Squats (Squat, right kneed down, left knee down, right knee back to squat, left knee back to squat, rise and repeat x 5). Then repeated the whole routine x 5.
Thinking the shoulders needed some rest we did some sprints. Starting at the back parking island, we sprinted to the top parking lot island (maybe 40 yards), did 5 Burpees, then sprinted back to the start and did 5 Absolution. This was then repeated 5 more times. I had some shipping pads laid out for the PAX to keep the elbows safe.
I wasn’t sure if I was going to do this one going in, but we had an even PAX count so we did it and I think everyone hated it equally so I’m glad we did it. Anyway, Partner up, and in wheelbarrow position with 2nd PAX holding legs of 1st PAX, 1st PAX performs 5 Donkey Farmers (think Peter Parker with your partner holding your legs). We then wheelbarrow-walked up to and up the flight of stairs and did 5 Derkins at the top landing. Recovered and moseyed back to start and switched partners. Time cut this one a bit short, but I think everyone got in at least 3 sets of this one. Amazing push by all the PAX, this one was hard.
We made it back to CoT with about a minute left so I asked Jedi to call out an Ab exercise, which was a one-legged V-Up. I think we did 10 of these IC which took us right up to 6:00AM.
Announcements, Praises, Prayers
Until next time (Thursday at the Poopdeck),
On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.
Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1. Ouch…
Numbered off 1’s and 2’s to split into teams. Regal forgot he was a 2. Fridays are hard. When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins. Team 2 won both. Probably because Regal was on team 2.
Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards. If you tie the Q, 1 burpee. If you lost to the Q, 1 kraken burpee. In perfect statistical form, about a third beat the Q. Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all. More ouch…. Regal won
Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF). On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick. Hold plank in between. Made it just under halfway though the song for a 6am COT.
Thanks for the opportunity to lead Cha Ching!
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.
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)
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