Tag: Olaf

Gear ‘FORCE’ sets and Ruck Power Blasts

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Sunny and 70 at Mettle Forger today at noon.  2 Pax posted:  Olaf and BearGryllz

Warmup:  Alternating Cardio ( 20 reps ) and Merkins ( 10 reps ).

  • Side Straddle Hops/Seal Front Straddle Hops/Goofballz,
  • Regular Merkins/Wide Grip Merkins/Military Merkins

The Thang:  10yd x 10yd square course which we did laps around.  Alternating sets of Force ( w/Ruck on ) with gear and Ruck ( ruck off ) bear crawl /crawl bear L/R power drags.

  • Force set definition:  hold the weight in an isometric position for a time period then do reps, then hold, etc.  Time period:  10 secs, reps:  5.  Rinse and repeat 4x.
    • 95 lb barbell – 2 man shoulder carry then alternating side press on L/R,
    • 20lb slam ball – above head hold with tricep extensions to a down/front raise
    • 80lb Spartan Bucket – front hold to good morning,
    • 25lb jerry cans ( 2 count ) to standing back row
  • Power set definition:  explosive movement using strength.
    • Bear Crawl power ruck drags L/R
    • Crawl Bear power ruck drags L/R

Cooldown – 3 mins OYO miscellaneous stretching.

Prayers:  Marriages and request for strength, compassion, and empathy with our spouses.

Aye!

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Learning to live right at QuagSource

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Got the opportunity to lead at YHC’s home turf this morning so we decided to do some reflecting on the first quarter of the year. Thank you to the men that joined me this morning in the pouring rain and for proving that we will not melt from a little bit of water.
Disclaimer was disclaimed. Then we were off like a prom dress to shuffle around the parking lot over to the best place for shelter the Home Depot professional pickup overhang.

There we learned a few things about the second quadrant in the Q-source and how you should always remember to put on your oxygen mask before trying to help put your kids mask on. In a nutshell, if you haven’t gotten yourself “Right” then you are bound to fail at trying to “Live Right” and you most certainly will fail at “Leading Right” and no chance at being able to leave a legacy which is the end goal once we are gone from this big ball.

The pax performed a variety of exercises followed by a movement to some location to perform other exercises or a lap around the HomeDepot before coming back to learn more about the Q-source.
Exercises were: Upright ruck rows, Overhead shoulder presses, Ruck Curles, Merkins with ruck on, Squats with ruck, Squat thrusters, flutters with a ruck press, plank jacks with ruck, some more squats and finally some man makers.

Main points to take away from this week:


To Live Right a man must have an ultimate Purpose in mind Continue reading →

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Crowded Colosseum

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As I caught my breath after a two mile pre-run with Straight-Up and Shady, I noticed the line of headlights from the cars arriving.  I wasn’t expecting to have as many Pax this morning, but this was a good problem.  In addition, we had an FNG, Jorge, dressed with cut-off sleeves and ready to roll.

After the disclaimer, We moseyed to the elementary school parking lot for the standard warm-up exercises (SSH, Windmills, Imperial Walkers, Moroccan Night Clubs, and Planks Stretches).  Lots of chatter so it was time to step it up a notch.  We ran down to the bottom of the hill on Dave Gibson Blvd.  The next exercise I borrowed from Spiderman’s Q at Alcatraz.  We partnered up and wheel barrowed up to Patricia Lane.  Each time the partners switched up, they had to perform five burpees.  Extra credit Ab work for those who completed early.  We were not done yet, we finished up the wheel barrow exercise at the end of Patricia Lane.

Next, we jogged over to the office building for a round of Dora 1-2-3.  Same partners, one partner would run around the parking lot while the other started on the list of exercises ( 100 Hand-Released Merkins, 200 Dips, 300 Squats).  Mumble chatter died down, men were focused.  Once complete, we had enough time to jog back to COT.  I mentioned to stay with your partner and find out something new about him.  I think it is good for us to make those personal connection to reinforce F3 is more than a workout group.

Great job by all!

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Quag-source

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When Olaf asked YHC to queue at Quagmire he, not surprisingly, had a little something different in mind.  In advance of the upcoming GrowRuck he asked me to make the workout ruck friendly and also to discuss Qsource Q1.10 (Prayer)

A quick disclosure was given, we acknowledged our FNG, Bones picked up his sandbag, and we were off.  During the ruck to a nearby parking lot we discussed the first Socratic: Does Faith Play a Role in Leadership?  Great discussion ensued and the consensus was that yes, it does because without faith, man sees himself as the king of his world and can’t serve others.  All actions will be focused on the improvement of himself and he will be unable and unwilling to lead others.

At the parking lot we dropped our rucks and ran to the other side to start some “back and forths”.  Five burpees at the start line then run back to your ruck.  Grab your ruck and walk back to the start with ruck overhead.  Rinse and repeat 5 times.

Now that we were warmed up, we rucked over to the front of Target for some Red Balls of Pain.  On the way we discussed the second Socratic: If Faith plays a role in Leadership, how do we get here?  Answers from the group centered around study, discussion and prayer with your creator.

At the Target we combined discussion with exercises.  At each red ball we did 20 ruck squats and 10 ruck curls.   Transportation between the red balls alternated between lunge walks and overhead ruck carries.  Discussion centered on the “What What”.  What will happen when I die?  and What does that mean about the way I should live?  The “What What” can’t be answered by yourself.  It is only through talking to your creator through prayer that you build faith and find the answers.

With enough time left we headed back to first parking lot for some more “back and forths”.  (Can’t have enough of a good thing)  On the way we discussed the third and final Socratic:  Are fear and worry bad things?  Discussion centered around them being both.  Good, in the sense that they help you avoid dangers and enable you to teach others to do the same.  Bad, in the sense that too much fear and worry can be paralyzing and you can’t accelerate without it.  Prayer is an essential element to overcoming fear and anxiety.  It unburdens you and builds your faith in knowing that there is something out there bigger than yourself that has your best interests at heart.

After an unknown amount of “back and forths” we headed back to COT while reinforcing the lessons learned.  YHC asked the Pax to, at some point during the day, to give some additional thought to their own “What What” and to continue their dialogue with their creator.

At COT we welcomed “Ski Patrol” (Cory) to F3, announcements, prayers and praises.

Olaf, thanks for the opportunity to lead.

Half Shell

Qsource April 23

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The day the corn dog was born

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The day the Corn Dog was made:
Mark your calendars that today the 21st of April 2021, was the day the corn dog exercise was born. More on that later…

YHC arrived early to sling some cones and hide “Presents” within the cones for use later during the workout. Brought out the Qsource dry erase board from the pits of my truck for the PAX to view the key Socratic and Spurs for Q-point 1.10 Prayer. Been really digging the acceleration recently of all 3F’s, humblebrag I know, for YHC so I have been really looking to the HIM around me and really trying to encourage them to get better and to become even better HIM.

Disclaimer was disclaimed to the kettlebell studs and we started to walk towards the downhill portion going to the back of the school where the cones were placed. Yes, they were not in a perfect line and that had Birdcage all in a fuss. Started out just going from cone to cone performing the exercises. 10 of each because I like to keep it simple and to be honest, I can’t count out loud and think at the same time.
Exercises were:
SSH slick,
Flutters with a press,
Curls,
Bear crawls,
Squat thrusters,
Big boy burpees,
Overhead presses,
Then we played a quick game of Charge where the PAX move forward three cones the everyone performs the exercise at their own pace. Then we move back two cones and try to perform as many reps of that listed exercise before the time runs out. You know that the time runs out because the frst person to finish the 10 reps reaches inside the cone and finds a snap pop firework that is not your typical one your kids play with. They are legit.
Once the first person finishes the exercise and lights the fire it signals to everyone else no matter what rep count they were on to Charge up the hill to the destination 3 cones away. This went on for a little while until we made it all the way to the top. So what should we do besides make our way back to the bottom of the hill and rinse and repeat? During the second round, there was a lot of grumbling about the big boy burpees so for those that are unfamiliar: Its a burpee but once you hit the ground you roll over to your back and perform a big boy situp before rolling back over to your chest to perform the merkin then finishing the burpee. Clap is optional, sorry Memphis. All of the rolling around on the pavement made for some awesome birthing sounds until someone said that they felt like a corn dog getting rolled around in tasty cornbread flour and ready for the pan so what was once called the big boy burpee is and will forever be referred to as The CornDog thanks to one of my favorite PAX, the half man/half amazing stud himself…Kelly “CoPay” Fields.

After the second round we had a few minutes to spare so YHC showed the PAX how not to explain the starting position for the next exercise which was a little bit of sharpening of our “Prepardness” to overcome the unexpected situation of an active shooter situation or an attempted kidnapping snatch and grab. Two pax face each other in the plank position with a kettle bell or weight in between each other. YHC says go and the PAX not facing up the hill jumps up to his feet grabs the “shorty desquised as a heavy coupon, and tries to make it to the top of the hill before the other pax tries to chase him down but not before having to perform 3 hand release merkins. It was a great time and CoPay is still faster than you even with a kettle bell.

Hussle back to COT for Count-A-Rama, Name-A-Rama, and prayers/praises.

Thank you for the opportunity 3D to lead these fine men and I hope it was worth unfartsacking yourself this morning.

Stay Frosty my friends!
Olaf

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Sandbags and a few tests at Currahee

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Currahee (April 13, 2021)

The term Currahee, as suggested by Site Q, Divac, references a Cherokee word meaning “Stand alone together.” This is the motto of the 506th Infantry Regiment of the 101st Airborne Division made known to most of us civilians through the HBO series, Band of Brothers. Over the last few months, Currahee has become synonymous with more difficult and become an AO where you come to be tested. With that understanding, it was now my responsibility as the Q for this morning to bring it.

Earlier in the week, I put the call out for this rendition to be a “heavy” version meaning, if you had a sandbag, bring it. Whether it was a 40lb, 120lb or a log, bring it. The PAX didn’t disappoint. This picture is before Site Q Divac dropped his 2 onto the pile.

Disclaimer for the 13 PAX: Check

Move ourselves and the coupons over to the turn in the drop-off lane.

Slick: SSH, Mountain Climbers, Windmills, 8ct Burpees, ½ the PAX sprint one way and back while the other ½ sprint the other way and back.

Explanation that during events, the Cadre’s will be yelling at you, testing you and giving you difficult time hacks to test the team. Utilizing a common test, the PAX had 10 seconds to empty their ruck of its contents. Penalty, 5 burpees. PAX then had 20 seconds to fill it back up…pass.
Do it again. 10 seconds to empty = fail, penalty. 15 seconds to fill = fail, penalty.

Ruck up and move all sandbags to the back of the school, drop in the center of the group.

10 Merkins / 20 Peter Parkers / 30 Slow Squats

Sandbags to the front of the school

10 Merkins / 20 Curls / 30 Flutters w/ Press

10 seconds to empty the ruck / 15 seconds to fill the ruck…penalty

Sandbags to the back of the school

10 Merkins / 20 OH Press / 30 High Pulls

Sandbags to the front of the school

Heels to Heaven

Man Makers

American Hammers

Groups of 3 run 30yds, slick while rest of the PAX plank. Complete till everyone goes through.

COT

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Introducing Q-Source at Quagmire

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YHC took the reins at Quagmire for a science experiment after listening to the roundtable podcast last week with Short Circuit and Stinger talking Q-Source. I really enjoyed the substantive portion of the 43 feet where Doah and Dredd would discuss the Q point of the week last year and have been looking to fold that into my routine while also needing to improve my rucking performance in preparation for the Growruck22 coming at the end of the month. Unfortunately lately I have been pretty busy so have missed out on the Q source discussions that Tesh and Anchorman have been leading here around the Fort so with the attendance numbers already suffering at Quagmire I felt the need to switch some things up to hopefully draw out a consistent group of PAX by offering a high-level intro/discussion to the Q-source. So YHC brought out the whiteboard and like Collin Powel says if you are 60% ready just go ahead and start. I had a desire and the Q schedule was open so I took the leap into trying to give an introductory to Qsource which will be henceforth referred to as Q-Source @ Quagmire.
This week we started off with the high-level intro to the four quadrants of the q-source by performing four corners at the perimeter of the Quagmire AO. The whiteboard had the four quadrants listed and at each corner of the AO we were going to learn about the respective quadrant. Giving the initial PAX that showed up and their experience in rucking YHC made the call that we were all going to ruck up and head to the first corner of Quagmire, which is Home Depot parking lot, to learn about the first quadrant of the G3L which is the Get Right. Normal exercises were performed and while everyone held a plank YHC read the introduction to the first quadrant of the G3L from the pocket-sized Q-Source. Mosey shuffle to the second corner of Quagmire which is the Ulta Beauty where we did some exercise and learned about the Live Right. Mosey to the corner of Steel Creek and Tryon where we learned about the Lead Right and exercises were performed and finally mosey back to ChickFilA/Bestbuy to learn about the Leave Right. A few minutes left so we continued over towards the PetsMart for some bear crawls and some lunges until it was 6:00.
COunt-A-Rama, Name-A-Rama, Announcements/ Prayers/Praises and finally YHC asked Flunder to close out the COT as only he can.
Thanks guys for letting me try this and for the feedback.

NMM:
Man, what a privilege it is to have the triple respect Flounder join us in the gloom every week and while his skills at calling cadence are still being refined his ability to close out a COT is second to none. His drive and desire to push himself to try and keep up with fellow PAX half his age is awe-inspiring and reminds me to challenge myself to push harder and get better.
Thanks to the PAX for allowing me to try this out and for the candid feedback on how we can improve in the near future.

Next week I look forward to my man HalfShell covering Q point 1.10 which is Prayer if you happen to be following along with the idiotic numbering system….
We will only cover the Socratic and the Spurs during the ruck workout and hope to have some discussion about how we as men today are trying to hone our skills and fulfill our “Get Right” responsibility to become HIM.

As always feel free to hit me up to discuss further any suggestions or roadblocks that you see might hinder our progress. Thanks again in advance for allowing me to attempt to fill a void I have been having.

Stay frosty my friends,
Build your guardrails out of bricks!
Olaf

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Currahee 3.30.2021

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Catch Up Backblast 2/5

 

Buy In 

5 Count Sandbag GTSS

5 Count Sandbag Clusters (Clean & Thrust)

5 Count BAD w/Sandbag

5 Count Sandbag Get Up

 

Coupon Ruck w/heavy sand bags and water jugs around the school.

 

2 TIMES

25-yard Duck Walk (5 Spaces), Walk Duck back

20 Ruck Squats

25-yard Duck Walk, Walk Duck back

20 push-ups

25-yard Duck Walk, Walk Duck back

20 Ruck High Pulls

25-yard Duck Walk, Walk Duck back

20 4-count flutter kicks, Walk Duck back

25-yard Duck Walk

20 4-count mountain climber, Walk Duck back

25-yard Duck Walk

 

Cash Out

5 Count Sandbag GTSS

5 Count Sandbag Clusters

5 Count BAD w/Sandbag

5 Count Sandbag Get Up

 

It sucked. We spent time under the 120, and everywhere else. Olaf said something profound (he usually always does), which I was planning to make the title of the backblast… but YHC slacked and didn’t write it down quick enough.

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Merkin Monday

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5 pax came out for 3 miles and 3 11s of merkins.

A rusty COP
Imperial walkers x 15 in bad cadence
Algerian disco dances x 15 (might have remembered that one wrong)
Windmills x 10
Mountain climbers x 15
Alternating toe taps x 10

1st 11 – Diamond merkins/squats w/run up grassy hill
PAX mosied around the target to the Tuesday morning
2nd 11 – Merkins/flutters w/run up Tuesday morning parking lot
PAX nosies back to target, then to the fountain
3rd 11 – Derkins/step-ups w/run around traffic circle
Cut the last one a little short, back in time for COT

Thanks Olaf for the opportunity to lead, and for the push to do the backblast.

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Fountain of Pain

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Chill morning, two days after the Yeti and eight men showed up for the workout.  Olaf and Tesla ran 2 miles before the workout.  After a quick disclaimer, we took a couple steps back and did the following warm up exercises:  SSH x 20, Imperial Walkers x 12, Windmills x 10.

Next, we moseyed 1/2 mile to the second traffic circle for a round of Dora.  The exercises:  100 Jump Squats, 200 Lunges, and 300 LBCs.  While Partner 1 did the exercises, Partner 2 ran to Old Navy and back, switched up  with partner when returned.

Once we finished with Dora, we moseyed over to the fountain. There were exercises (burpees, step ups, dips, hand release merkins)  written in chalk at each of the four entrances into the fountain area.  Two of the exercises were performed when passing through the fountain area.  There were also exercises written at each traffic circle (squats, bomb jacks), American Burger (Flutters), and Just Fresh (LBCs).  The goal was to complete as many exercises before 0600.

Back to COT.   I believe there was a call for burpees when I went to grab my phone.

 

Great job everyone!

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