Tag: Olaf

Christmas Dora

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Seven men + 1 late snowman (Olaf) showed up for the workout this morning.  We started off with a slow mosey to the back of Just Fresh.

Warm-ups

SSHs x10

Imperial Walkers x10

Windmills x 10

Gun Slingers x10

Next, we partnered up for a few rounds of stair climbs and exercises.  Partner 1 climbed the stairs across from Just Fresh while Partner 2 did the exercises (Carolina Dry Docks, Lunges).

We did two rounds of each exercise and modified the stair climb due to safety reasons.  Some of the steps were covered with water.

Next, we ran to Old Navy and back down the hill to the traffic circle.  The tree in the middle of the circle is decorated with Christmas lights so it was a fitting stop for our Dora exercise.  Partner 1 ran to the top of the parking lot near Old Navy while Partner 2 performed the exercises.  I asked the Pax to think about this week, the holiday, and what it means to each of them while they returned down the hill looking at the Christmas Tree.  Since we had some time, I adjusted the numbers a bit on the Dora.

150  Hand Release Merkins

250  Squats

350  LBCs

Next, we ran to the fountain for a set of step-ups and dips.  We had another time to bear crawl around the half traffic circle with some grumbling from the Pax.

Back to COT.

Great job Everyone!

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Cold fun at the Ridge

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Seven HIM earned the ‘frosty’ badge this morning. Seven Snake Pit HIM were disclaimed and sent off with Wegmans.  YHC took the boot campers on a small mosey and a little warm-o-rama. Coming out of the W-O-R, YHC had some cones set up, staggered, where we bunny hopped on the outside of the cones. Moseyed over to the fire loop behind the school for some wall work which included a Derkin/Irkin ladder of 11’s between 2 walls.  Next circle up for 10 squats followed by 10 count Al Gore, then 9 of each, then 8 of each down to 1. Each HIM had the opportunity to make the counts. Mosey over to the bus loop for the posts. Lined up and did some paper rock scissors. Each HIM vs Q. 5 rounds, if you lost, 1 krakken burpee. Tie 1 burpee. Win bear crawl about 10 yards forward.  Round 2 at the second post: same rules but this time 2 krakken or burpee. Round 3 at the third post would be 3 krakken or burpee.  I think Hardwood won.  Head to the ramp. At the bottom were the exercises. After each set, sprint to top of the ramp and mosey back down.  12 days of xmas: we did 12 count of 12 exercises and that’s a wrap.

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Parking Lot Party

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Nice and simple at Quagmire for a rainy end to November.

Mosey to far end of the lot.

COP

  • SSH
  • Tappy Taps
  • Rebel Merkins
  • Mountain Climbers
  • LSS

Mosey to top of the lot next to Zoe’s
Burpee Ladder across lot to 7

Mosey to PetSmart wall
Wall Worms 1:4 Merkins:OH Claps up to 5

Mosey around building back to Zoe lot
Bear Crawl Merkin (x2) Ladder Across lot to 14

Mosey to PetSmart wall
Mike Tysons x 10

Mosey around building back to lot
Crab Walk BBS ladder across lot to 14

Mosey to PetSmart wall
BTTW count down the line (40 sec)

Mosey around building back to lot for COT

2.8 Miles

Read Your Newsletter.

Honor To Serve.

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Spoon Feeding Instructions

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Learning to give clear instructions and the power of commanders intent.

Gekko was supposed to have the Q this morning but life called and he had to answer. Prayers for him.
5:15 struck and SlowJams brought out an FNG so the disclaimer was disclaimed and an overview of F3 was made.
YHC called his own number and grabbed some cones and headed towards the Home Depot for the warm-up.
Luckily I have been fortunate to get to spend some time with Tesla during the few times I show up for a PreRun at Quagmire so I learned that he had not led his VQ workout yet. So I gave him a heads up that today was his chance to practice leading a few exercises in cadence during the workout so we could all give some feedback before his big day.

YHC started the warm-up off with some SSH and some windmills then passed it over to Tesla to lead some SSH and some merkins. He did pretty well after a few corrections and will be ringing that second bell in no time.
Passed the baton over to Console to lead a few other exercises since he is fairly fresh to the game and I have missed his first couple of Q’s because of scheduling conflicts. As expected he shined like the stud he is. Way to live up to the hype and not be frightened by the thought of being compared to Tesla.

On to the Thang.
Mosey over behind Home Depot on the way to Target and get in a few seconds of peoples chair while waiting on the 6 to join.

Continue over to the Kohls parking lot for the meat and potatoes portion.
This part was supposed to be a lesson in preparation and the chaos that is unavoidable when a leader fails to convey the message clearly.
So YHC started out with no clear instructions to the PAX rather giving them just a single instruction meer moments before they needed it. The PAX were stumbling over each other because my instructions were not delivered in a clear and confident manner and there seemed to be no method to the madness. We started at one end of the parking lot and were moseying to the first street light pole performing the exercise then coming back to the starting line to perform some burpees before going to another light pole but sometimes we would come back to the starting line and other times we would just move on to the next light pole and exercise. The objective was to show how failing to communicate a plan, even a bad plan, was ineffective in achieving the mission (the current mission that I always try to achieve when leading a beatdown is to push every member of the PAX outside of their physical comfort zone while keeping everyone together as well as possible and allowing each member to not feel like a burden to the group or that they should have stayed in the fartsack).
When there is poor leadership the entire group is at the mercy of the commands of the Q. The Q is forced to either abandon the guys at the 6 or handicap the guys at the 12 in order to keep everyone on the same page. Just as in life each one of us men is at different places along our journey and therefore has different needs.

Once we finally got down to the end of the parking lot I let the PAX know my intended message for the workout and apologized for the intentional poor leadership.
Gave the PAX new clear instructions on how to proceed on the way back across the parking lot and turned them loose to go at their own pace. We spent the remainder of the time working through the exercise and encouraging each other to push ourselves to get better.

Finally, it was time to jailbreak back to the COT for Count-A-Rama, Name-A-Rama, FNG naming (welcome GuyTai), announcements, and prayers& praises.

Thank you to the men that showed up and pushed yourselves to get better. Hopefully, I was able to challenge you to look at the people that you lead and reevaluate how well you are communicating instructions to your team. Are you spoon-feeding them one bite at a time or are you laying out the buffet and letting them get after it?

Remember that those you lead are faced with many decisions every day and you want them to have the knowledge and confidence that they can make the decision without having to go into a holding pattern while they run it up the chain of command and await a response.
Set clear expectations, communicate them often, and allow your people to react and overcome.

Garrett Purvis 36
Build your guardrails out of bricks!
Olaf

Stay frosty my friends

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Balls of Pain to start your Thanksgiving week off right

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Because of technical difficulties by YHC I had no idea who had the Q this morning so as we waited for 5:15 to roll around I was frantically planning a backup beatdown just in case.
So 5:15 is when we start so without any more suspense I gave a steller disclaimer and led the 7 other gents towards Homedepot.
Warmup:
SSH
Merkins
Windmill
Peter Parkers
Parker Peters
Burpees (In Cadence)
At some point, Flounder joined the party so we had a solid 9 HIM ready to get better.

Mosey over to the front of Target for some Balls Of Pain
Suicide style. 10 reps each
Squats,
Merkins,
LBC,
Jump Lunges,
Regular Lunges,
Diamond Merkins,
Bomb Jacks,
Jump Squats,
Wide Arm Merkins,
Burpees,
Flutter Kicks,

Pick up the six then head over in front of Old Navy for some four corners.
Starting out with 25 SSH at each corner with NUR and sprint on the long sides with bearcrawls on the short sides.
Then move to the next round of 5 merkins, 10 merkins, 15 merkins, then 20 merkins at each corner.
Power Skip the short sides sprint the long sides.
Finally last round was a sprint round. 1 burpee, 2 burpees, 3 burpees, and 4 burpees with a sprint from each corner to the next.
Stopped to get in some dips at the fountain which must have been dirty because someone recently soaped it up and it was full of bubbles a plenty.
Ended with a jailbreak to the COT flag with staggard starts for those that wanted a head start so we could all be pushing until the finish.
A little bit of mary and count-A-rama, name-A-rama announcements and prayers and praises before our WarDaddy Flounder took us out with some touching words.
Great work by all. Tclaps to Tesla for crushing a preRun and still finishing out front for the main thing.

Garrett Purvis 36
Build your guardrails out of bricks!
Olaf

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Honoring Those Who Impact Us

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This week, on Wednesday, we honor all veterans who have served and continue to serve our nation.  As part of that theme, YHC decided to get a little jump start by assigning a workout where PAX would honor a veteran of their choosing and, based on the name(s) of those veterans, complete as many rounds as possible of exercises associated with the letters of their name.

We gathered as 5 to start and, by the time we moseyed roughly 1/4 mile for some COP, Olaf and Flounder joined in.

COP – 11 windmills D/C I/C, 5 burpees, 11 Imperial Walkers D/C I/C, 5 burpees, 11 Hillbilly Walkers D/C I/C, 5 burpees, mosey further up the lot because YHC did not like the smell of trash, continuing with… 11 low slow squats D/C I/C, holding the last rep and remaining in the peoples chair for 9 Moroccan night clubs and 9 shoulder taps – both D/C and I/C.  Legs were warm and off we moseyed to the board of the alphabet.

The main event was designed to be between 2 & 5 rounds and all PAX worked hard, likely did more wall sits than they would in most workouts and it seemed a lot of leg work was done, but the beauty of these workouts was the simple fact that PAX were doing these to honor someone who impacted them – someone who made them better in their life.  May we be so fortunate to do the same for others as a matter of everyday practice.

YHC called time with 3 minutes to spare and we moseyed back to COT for geometry class with a few positions on the protractor before 0600 hit and time was called.

Announcements – Read your newsletter, XMas Party coming up and Thanksgiving convergence at the Ranch with a little football in Lake Wylie afterwards.  Travis Manion WOD on 11-20 at the Swamp.

Prayers – for families, for Olaf’s Mom as she relocates and his step dad struggling with an addiction.  For DaVinici and discernment on the path forward.

Praise for Jekyll’s Dad who served in Vietnam and is spending a weekend with his family coming up and for all veterans who have served us all selflessly and have sacrificed so that we might enjoy the freedoms and blessings of this nation.

NMM –  Q-ing is an honor.  Leading is a privilege and serving is our greatest form of impacting others.  YHC is grateful to the men of F3 who continue to serve as visible reminders each day of what impact and positive ripple effect can look like.  I am humbled to be in your company and thankful that all of you keep me on a better path with you than without.  My thanks to Olaf for the opportunity.

With Gratitude,

Cyclops

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APFT Sept 2020

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APFT late results from Sept at GC

Name                   Merkins %      BBSU %       Run %            AVE %
Olaf                         93                       66                      89               82.67
Slow Jamz           66                       52                      58               58.67
Fire Marshall Bill    58                  51                      43                50.67
Lutefisk                  71                     71                       78                73.33
Mile High               77                     58                       86                73.67
Shop Vac               94                     52                      NA                NA
Fun House           84                      95                      94                  91

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Fresh off GR021, we’re now at the Fire Ant

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If you were one of the 20 PAX that attended Fire Ant today, you heard me talk briefly about the impact of GR021 (GrowRuck 021) in Louisville this past weekend. Along with Olaf, Shady, Italian Job and Dark Helmet, I was blessed to participate in this extremely impactful weekend. Much like the rest of F3, the true benefits go way beyond the workout or in this case, the 14hr team ruck event spanning Saturday night into Sunday morning.

I tried to bring back just a taste of what we experienced and some of my learnings but unless you actually participate in these GrowRuck weekends, it’s hard to comprehend. However, I did want to bring a taste of the PT to our local PAX and so with 19 other Ruckers, we did the following.

Disclaimer

Warm Up
Jog, Knees to chest, Jog, Toy Soldiers, Butt Kickers, Jog back to our rucks

SSH x 5
Windmills x 5
SSH x 10
Windmills x 5

Ruck Up
Rucks overhead for a 30ct
Ruck Curls x 20 IC
Squat hold with rucks overhead for a 20ct
Ruck swings x 20
Tricep Extensions x 20 IC
Squat with ruck press x 10 IC

2 line ruck shuffle to back lot & ground the rucks
3-tier suicides then ruck up
Bear crawl to the far suicide line and plank
Bear crawl back to the half way point and circle up
Slick-dying cockroach x 30IC
BEAR ROACH for a while (I think we did a total of 20 to the left and 20 to the right). For this exercise, you get into a bear crawl position with your ruck on then upon command, roll over to the dying cockroach position. Upon command, get back to the bear crawl position.

2 line ruck shuffle back to the first starting spot and circle up
5 Merkins – 10 Carolina Dry Dock – 15 Bent Over Rows (all IC)
5 Squats – 5 lunges each leg
2 line ruck march back to COT

Announcements:
Read your newsletter
SIGN UP FOR THE F3 10YR
SIGN UP FOR A FUTURE GROWRUCK

SYITG
Maximus

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The site formally known as The COOP.

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Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.

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Cadential Extension at Quagmire

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Glad to be subbing in for Shady this morning.

Had originally set an AMRAP plan for Quagmire PAX to ponder. However, there was an FNG present, so I decided to modify a bit so we all stayed closer together.

Moseyed towards Tuesday Morning
Warm up in cadence
-SSH
-IW
-HW
-A little yoga

Moseyed towards CVS
-more yoga
-shoulder taps
-squats

Moseyed a bit for The Thang
Did all of these in cadence
-25 Merkins (50 total)
-50 Squats (100 total)
-50 Mountain Climbers (100 total)
-50 Freddie Mercury (100 total)
-50 Split Squats (100 total)
-50 Side Straddle Hops (100 total)
-RBG (elbow plank) with 10 counts all around
-50 VMO taps (100 total, 50 each leg)
-25 Merkins (50 total)
Originally planned to do this AMRAP with PAX moving at their own pace, but instead we went in cadence to stay together. One round was enough…

Moseyed to Target
Bear Crawled a little, cause I like to

Moseyed back to COT
Set a timer for 7min
AMRAP
10 Burpees
25 High Knees
I got in 4+ rounds. Pretty sure Copyright got 5. #King

COT:
With an FNG posting, I like to reflect on F3 core principles and mission. Added a little thought about where we were when we started F3. I couldn’t run a mile without stopping. Wasn’t gonna happen. Grateful for other PAX holding me accountable and helping spur me to be better: physically, emotionally, mentally, and spiritually.

Welcome FNG Slider

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