Tag: Olaf

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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Painting the Parking Lot of Quagmire with Pain

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Well, a Worship Planning error on my part caused the scheduled Q to learn of his volentold appointment from the PreWorkout Hype blast on twitter. He quickly informed me that he was unable to Q the following morning which is very understandable being this all took place during the Superbowl halftime. So YHC knew that it would be very difficult to get anyone to post the morning after the Superbowl so finding a replacement Q was going to be impossible. No problem for this snowman. If I have breath in my lungs I can suggest terrible exercises and we can perform them together. Whats that they say, “misery loves company”.

I think that flounder thought I was going to take it easy on him since he was the only one to join me this morning.
He thought wrong. I figured he woke up before the sunrise to strengthen his mind and body so I wasn’t going to be the one to disappoint. Grabbed some cones from the truck and off we started towards HomeDepot.

First exercise is the side straddle hop. 30 in cadence.

next exercise is the windmill. 20 in cadence.

Then we moseyed towards the fountain before YHC challenged Flounder to a footrace to the front of Kohls. Don’t think I am a complete punk for challenging a man that is more than twice my age to a footrace. I gave him free rain on his choice of route where I had to go back around the entire HomeDepot and Target before crossing over into the Kohls parking lot. Ready, Set, GO.

I was a bit surprised when I managed to cross over into the bright side of the AO and Founder was nowhere to be seen. Que up the Travolta GIF from Pulp Fiction.
Lesson number one for the young grasshopper.
Always make sure to ask if there are any questions after giving directions.
Backtracked around target heading towards the fountain where I was able to locate the war daddy and called off the Silver Alert. So not everyone knows where Kohls is located. My bad, should have asked.

Once the dream team was reunited the cones were then divided between us and YHC attempted to explain how to paint the parking lot with pain works.

We will start to jog in a circle staying inside of the parking lot boundaries with plenty of fresh air space located between us to keep my MVP, most valuable PAX, healthy from whatever crazy sickness I could be potentially carrying. At random parking spots we start placing the cones down as we continue to jog around the cirlce until all of the cones have ben placed. Then we take turns joging around the parking lot alternating who says stop. Once someone yells stop you find the nearest cone and perform 10 of the exercises listed. Kind of like musical chairs but with burpees and mountain climbers. This went on for quite some time until we each had performed all of the exercises more than we would have liked.
For the grand finally we would race back to COT. This time making sure that Flounder knows the route, the shortest route, to get back to COT while I was going to take the longer path as the first time.
This time we were much closer to finishing the race together which was my intention. A few big boy situps before Count-A-Rama, Name-A-Rama, Announcements, Prayers and Praises. Grateful for the skyQ giving me the nudge to let Flounder close out the COT because man does he have a way with words. Very inspiring for a young man like myself to be able to share time with a man of such strong faith. Put it this way if I am on Q and he is in the COT you better bet I am going to ask him to close us out and I would suggest you do the same.

NMM:
I was not feeling great after the punishment I had put my body through this weekend but once I saw Flounder roll up to the AO ready to go I knew there was no excuse for me to be slacking. He always brings a positive attitude to the workouts that he frequents on MWF and is accelerating in his fitness for sure. You might not catch him in the gloom if it’s cold and rainy but I believe he has earned the right to make that call with little heckling from me, and you know I am an equal opportunity heckler. I didn’t say he got a pass on the heckling; I said he gets less heckling than he deserves. Open to all men applies to keeping all PAX in check.
Very grateful for the discussion with him and to the PAX out there. Remember that you don’t post for yourself. You post for your fellow PAX.

Grateful for the opportunity to post with such a great dude.
Stay frosty my friends!
Olaf

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Intervals at the Swamp

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I have been on a motivated 1stF acceleration tear recently and this continued with some relentless pain. Some might even say it was terrible. Introduced multiple uncomfortable exercises that targeted those obliques and hips. Penguins were a crowd-pleaser. Cookout Squats were also a fan favorite. Nut crushers took the cake. See the Workout summary if you are like me and get geeked out on the data. Stay Frosty my Friends! OLAF
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NO OYO at Quagmire

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YHC took the last min Q with the normally scheduled programming interrupted by a last min Mannmon trip out of state. I had a shorty out of bed scenario at the home base so I was coming in hot to StartEx and was very surprised to see no one. Absolutely not a single car was in the parking lot. I had to check the “Steve” to make sure it was Monday. Yep just as I thought it was Monday morning and lots of regulars couldn’t find it in themselves to unfartsack and show up to get better. After planting the shovel flag I was surprised by a car I hadn’t seen in a while and was stoked to see the wearer of short shorts and the best damn goatee in the Fort. I was excited to see the former site Q of my VQ and true HIM Geronimo who must have gotten lost on his way to Honey Badger but like they say “any port in a storm” so I will take it.
The disclaimer was disclaimed as we started a nice jog around Rivergate.
For those who haven’t posted to one of my Q’s in a while, I am fine with it being the same general concept so of course, we were going to play a little game of CHARGE.

Lots of exercises were performed and I was reminded of how great Geronimo’s form is while my body was still trying to recover from the stupidness that was the fastest ruck shuffle I have ever done during the Dam2DamBar over the weekend. Lots of money was raised for a great cause and TCLAPS to all the HIM involved in the planning and execution.

It was great to spend some quality time with a true HIM pushing to get better. It’s actually fulfilling after all of these years of him pushing me to finally have made it to a point in my 1stF that I feel like I actually pushed him. Or he is getting soft. but I will leave it up to you to tell him to his face. Let me know how that went will ya?

Stay Frosty my Friends!
Olaf

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Take that, treats!

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IIRC, the last and only time YHC has Qed at Golden Corral was partnering with Slapshot over a year ago, so when Lutefisk said there was an opening, it was time to step up. I had quite a few devious plans built up for Q-vengence over the years of getting my arse handed to me by HIM left and right and had a hard time settling on just one, but then, it came to me in a vision… The PAX were forewarned to bring lights.

the gloom

I pulled into the Corral just in time and saw Skipper, Half Shell, Lutefisk, Geronimo, Fire Marshall Bill, and Nasa waiting to see what awful nastiness would ensue. The disclaimer was disclaimed after I verified Skipper’s identity, because I’m bad with names.

Warm up

LOL, wut?

The thang

Run to the light (okay, no traffic, let’s cross at Burn) and head to Dunkin. Circle up for 15 SSH and 15 Monkey Humpers (faces facing away from Dunkin). This is where Olaf caught up with us.

The next leg was supposed to stop at Brewsters, but a couple of female runners were stretching in front of the building, and I don’t like looking like a creeper, so we just kept going until we got to Abbot’s (YHC was reminded a few times that we were doing a Bootcamp during this leg). 10x merkins and 10x monkey humpers.

Last leg, run to the Model A parking lot and look for any PAX from Colosseum (I talked to Slapshot and he said they’d make their way there if possible).

Quick DORA to wait and see if Colo shows up, only got past the first round but this is what was called:
100 BBSU, 100 Leg Lift, 200 LBC
Partners would run around the parking lot islands or bear crawl to the middle island and back (an option that was picked only twice!)

YHC kept a close watch on the time to ensure we’d get back in time, and with 20 min left, we retraced our steps. The first leg ended in the Gamestonks parking lot (at the top of the hill) for 10x Peter Parker and 10x Parker Peter.

The next leg, YHC began slowing down, but the PAX waited for me at Brewsters and were doing some very nice looking flutters. When YHC arrived we added 10x Low Slow Squat and 10x Imperial Walkers.

Next leg back to Dunkin, where I was smoked by the rest of the PAX, who were doing overhead clap when I arrived, and we busted out more monkey humpers before using the crosswalk.

Finally we converged on the S wall of HT for people’s chair with bear crawl chain. Then BTTW chain with a run (PAX really ran fast here). About 90 seconds left, we took our one and only ten count before a 45s BTTW (countdown by YHC) and back to COT.

COT

Hyped the Yeti and prayed for a Geronimo’s new job and some PAX who were hoping to find something new to do.  Wives were also mentioned (context omitted).

nmm

I generally try to find some kind of message for my Qs, but today was all about stupid fun. My original plan was a bit more ambitious than my body is prepared to pull off, and far more running than a BC should be (this idea will be a thing in the future, though).

Seriously, though. Fun is what I needed.  Fun has been in short supply over the last 11 months.  The kind of fun where you’re laughing, gasping and wheezing because you choose to do something a bit too ambitious and everyone smoked you, but it doesn’t matter because you’re all part of one big stupid group of fun.  And my Garmin says I burned 731 calories during this fun.

Monkey Humpers facing away from Dunkin and the ice cream shops were part of that fun. I hope security personnel get a hearty laugh or a “WTH” look on their faces if we were on camera, too.

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Last min Charge at Chupercabra

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YHC was feeling saucy so I took up the challenge to Q the ruck workout only because it was going to be Lutefisks virgin ruck experience. I usually can’t post to Rivergate on Fridays because I have a journey meeting that starts at 6 bells over in Baxter. So to make sure the PAX get their money’s worth I showed up to preruck at 445 to make sure all of the cones were ready to go. MileHigh joined me around 500 for a quick lap around the parking lot to get introduced to the feats of strength written on each cone.
We got almost an entire full lap before swinging back by StartEx to grab the rest of the cronies for the official party.
Disclaimer was disclaimed as we were rucking to the first cone.
Idea is to keep everyone together while still pushing each man to his limit. A modified Paula Abdoole was described and the exercises were as follow:
Penguins,
Shoulder taps,
Hand release Merkins,
8 count body bag builders,
Ruck getups,
Ruck curls,
Scooby Doos-AKA ruck rows,
Squat thrusters,
Lunges,
Ruck swings,
Man makers,

The Guys did a really good job of performing the exercises and hustling to the next stop which is two cones up before coming back to the cone that was skipped. Keep pushing the pax and doing the work.
Great to see everyone’s smiling faces this morning. DaVinci thanks for the opportunity to lead. Hate I had to bounce before COT but I needed to be at The Journey before 6 more than I needed those last few reps.

Stay frosty my friends.
Olaf

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