Tag: Olaf

Break Time at Golden Corral

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We started the beautiful morning with a nice mosey around the dumpsters.  Thankfully, the one in the back had the aroma we were looking for.  Oh, the memories.

Circle Up:

10 Merkins, 20 Windmills,  15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.

Mosey to the front for some circle of Abs.

Low and behold her come the Ruckers and they needed some men to help them carry their coupons.  We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees.  We then carried the coupons to Napa where we parted ways.

We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.

Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.

Good time was had by all.

Keep the Change Orders in your prayers.

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“Twos”day Torture

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9 PAX gathered on a beautiful February morning – a preview of spring that is right around the corner.

Disclaimer and we started to mosey down road towards the entrance when Olaf came trotting out of the woods making it 10 PAX.  Turned around at entrance and did some dynamic warmup on return to parking lot (Toy Soldiers, High Knees, Karaoke).

Maybe it was the weather or maybe it was just Olaf, but the mumblechatter was strong this morning.

 

The first Thang:

10 Minute hardCORE HIIT – 10 Exercises 45 Sec On 15 sec off

SSH

Freddie Mercuries

Standing High Knee Taps

American Hammers

Mountain Climbers

Laying Leg Raises

Plank In and Outs (think flying squirrel – plank jacks)

Plank side to sides (think elbow plank where you alternate rotating and touching each hip to the ground)

Star Crunches (essentially a Dying Cockroach)

Running High Knees

Before the circuit started, I proclaimed this was a core HIIT.  So thank you Bandcamp for letting us know halfway through that we were doing a lot of ab work – very enlightening 😉

 

The next Thang:

“Twos”day Torture – in honor of it being 2-22-22 on a Tuesday

2 stations separated by .2 miles – Station 1 at parking lot where we park, Station 2 at parking lot at entrance

Perform following exercises at Station 1:

2 Mickey Mouse Merkins

22 MNCs while in squat position

22 Lunges (11 each leg)

Run to Station 2 (Plank for the 6)

Perform following exercises at Station 2:

2 Kraken Burpees

22 overhead claps

22 calf raises

Run Back to Station 1 (Plank for the 6)

Rinse/Repeat – we made it through 4 rounds

 

Moseyed back and finished back at COT right on time

 

NMM:  As usual, an honor to lead the Pax.  Naturally, the runs back and forth between stations today evolved into long sprint races and competitions of who could get their heart rate highest.  Not sure there was a clear winner but we all got better together and fought the urge to slow down or cut it short.  Maximus would have agreed that we earned our 1% today –  great work from all the PAX.  Thanks for the opportunity Shower Curtain!

 

-Badlands

 

 

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1

Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.

NMM: Anxiety and gratitude are not able to occupy the same space.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

Shovel Flag hand off for two leadership positions in the Fort:

Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC

Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.

NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.

—
Band Camp dismissed

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8

Celebrities, Cinder Blocks, Disney…a perfect morning at BAOPS

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The threat of snow did not intimidate as a total of 14 PAX converged on the Rock, er BAOPS, er Alcatraz. In addition to the Nation representation, we were graced with the dulcet(er) tones of Funny Bonz, er…Hello Kitty. Man, if only we had CSPAN, Repeato, Tommy Boy and Bones in attendance, we would’ve had all the Podcasting staff present. Next time.
Right from the jump, the chatter was strong, exactly how it should be. We had snow jokes, road jokes, hugs, rookie jokes, Q-Source jokes, age jokes and a whole bunch of things not made for print. A morning that will live in infamy, or, maybe not.

With the first half of this morning’s installment brought to you by Maximus (3rd person), I (1st person) did give the disclaimer. You could imagine how that went. Something to note, I did advise the PAX who got there early, they should stretch and warm up as necessary ‘cuz ain’t no side straddle hops, imperial walkers or windmills were to be had.

So, we made our way to the top of the park to the pull up bars. Every member of the PAX had to complete 10 pull ups and while you weren’t pulling yourself up, you were completing your best rendition of the American Hammer. Go until completion.
Next, run to the bottom of “the hill”; don’t worry, I scouted for slick roads ahead of time.
At the bottom of the hill, 10 Burpees and 10 Carolina Dry Docks
Run up for 5 more pull ups
Run back to the bottom for 10 Burpees and 20 Merkins.
NUR back to the top for flutter kicks until the 6 rolled in.

To the parking lot and grab a cindy out of my truck bed (or a KB)
10 Overhead Press
20 Staggered Merkins (10ea side)
30 Curls
40sec count while holding legs out at 6″ and cindy overhead

40 Overhead Press
30 Merkins (15ea side)
20 Curls
10sec count as done above

50 Bent over rows
10 Thrusters

My job is done…time for Italian Job

Short mosey to the field for:
11’s from foul pole to foul pole with the exercises consisting of
Mickey Mouse Merkins (Walt Disney World Merkins) at one end and squats at the other.
No doubt at this point, the PAX had a severely confused puppy dog look on their face because IJ was all like, “Ya know, Disney…WDW, Wide-Arm, Diamond, Wide Arm.”
And all of us were like, “Oh yeah…of course”…eye roll.
This my friends, is a sure-fire way to make a statement. It became very clear that unless your name is Italian Job, Senator Tressel, Trucker, Olaf and perhaps Mainframe, your form was garbage come about Disney Merkin #6.

Carry on

Now, run around the entire field then 25 Calf Raises.
Next up, run another lap then 25 Freddy Mercury’s.
Finally, another lap.

NMM (In the words of Italian Job):
“Always a pleasure to share the gloom with you men. A question for you, What’s holding you back? Is it time, energy, money, expertise – all of these? Excuses only sound good to the person making them. Whatever you desire is on the other side of effort. If it was easy, everyone would do it. If you want it, go get it. Dominate the day!”

And like that, we’re out. Until next time…
Italian Job & Maximus

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6

Back and Forth and Back…

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I had 13 PAX join me for a total of 14 at Veteran’s Memorial for the launch of Block Party. We had some regulars and even a few Welcome Back’ers. With a number of headlamps and a rendition of the disclaimer, we took off for the parking lot in front of W.E.P.

Brief warm up with SSH, Mountain Climbers, Jump Squats and a few hamstring stretches…touch your toes.

Run around the WEP path with 5 Burpees and 10 Jump Squats at each swinging bench

Run back to Veterans for 10 SSH

Run to intersection of Monroe White, Academy, Williamson.

Run up Monroe White to 160, 10 Diamond Merkins & 10 Flutter Kicks then run back to starting intersection for 5 Burpees.
Run out Academy to Forrest, 10 Diamond Merkins & 10 Flutter Kicks then run back to starting intersection for 5 Burpees.
NUR up Williamson to Watson, 10 Diamond Merkins & 10 Flutter Kicks then run back to starting intersection for 5 Burpees.

Run to base of Massey hill. NUR up to the gun shop then back to COT.

2MOM.

Good to be with you.
Maximus

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QSource_Infused_Ruck_Beatdown

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Below is the description of the proposed zero dark thirty WOD created for satisfying Week2Assignment for Class001 Cadre Academy.
Start off with an introduction of myself and a disclaimer to the PAX. Move right into instruct PAX to the forward listening position. (High Plank Hold)

I am not a professional and there is an assumption of risk. Please modify as necessary.

This workout is meant to actively reinforce the leadership lessons and principles discussed during Grow School. The foundation of this workout reflects the 5 foundations of the Q source. Since most things are worthless without a solid foundation we will revisit these 5 foundational points each round.

Question to the PAX: Does anyone know any of the five foundational q points listed in the Qsource? Once the PAX are done giving wrong answers call for them to Recover on their feet and listen to the answer.

Disruption
Language
Group
LDP
Preparedness
Ask for a demonstration of a six-count burpee performed slowly in cadence:

Explain how we will use the six-count burpee to remember the 5 foundational points by replacing the words in the cadence count with the words of the foundational points.

“One” replaced with “Disruption”

“Two” replaced with “Language”

“Three” replaced with “Group”

“Four” replaced with “LDP”

“Five” replaced with “Preparedness”

Pax will still call out the rep count as the final return to starting position movement.

So to test how well the PAX listens to the explanation we will start off with 5 Foundation Burpees together in cadence.

Starting positions…..Move

In Foundation Cadance;

Exercise

Disruption, Language, Group, LDP, Preparedness, PAX responds with “ONE”

Disruption, Language, Group, LDP, Preparedness, TWO

Disruption, Language, Group, LDP, Preparedness, THREE

Disruption, Language, Group, LDP, Preparedness, FOUR

Disruption, Language, Group, LDP, Preparedness, HALT

Now does everyone understand the buy-in for this WOD? There will be four corners each representing a quadrant in the Qsource where you will be performing exercises. We will all be starting at the foundation here in the center of the field and we will be moving to the first quadrant by transportation method just like baby boys grow into men. From Foundation Circle, we will be crawling to the first quadrant corner. Luckily babies don’t wear rucksacks so you can leave them here in the center and we will come back to it after quadrant 1 is complete.

Quadrant 1 has 12 q points so we will be performing a 12 step suicide. Everyone gets on the line. Cones are listed alongside the field to mark off the rally points.

Once finished crawl bear (bear crawl backward) to Foundation Circle to perform 5 six-count burpees in Foundation Cadance. Still Slick

Now ruck up. and ruck over to the second quadrant corner which is the “Live Right”.

There are 7 q points in the 2nd quadrant so we will be performing 7’s with 1 ruck press followed by 6 ruck swings. All the way to 6 ruck presses paired with 1 ruck swing.

Klaw (walk spelled backward) back to the Foundation Circle to get 5 burpees called in Foundation cadence by the PAX while the Q calls out the rep count. Rucked up.

Quadrant 3 “Lead Right” is next. PAX shuffles over to the third corner and performs a 12 step suicide but now starts with the furthest distance cone working way back to the closest cone. Doing the Hard Easy rather than the Easy Hard.

Shuffle back to the Foundation Circle for burpees again called by the PAX while Q calls out the rep count.

Grand finally is to crawl from center to corner 4 which is the “Leave Right” quadrant. Now there are 10 q points in the fourth Quadrant so the Q will delegate his leadership to the PAX by asking them to take turns leading an exercise for 10 reps then passing the Q stick to the next man until 10 reps of 10 exercises have been completed.

Depending on what was called during the Q4 quadrant you can decide if the PAX deserves to do the final foundation Circle burpees slick or while rucked up.

Explain that the method of transportation represents the physical abilities that change as we progress through life. Challenge the men to reflect on their lives for any remaining time to think about what it is in their lives that they need to still teach before their time runs out and to make sure they are not holding onto the torch until it burns out rather passing the flame to a younger man who can carry the light for the group into the future.

Stay frosty my friends,

Olaf

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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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3

Way-Backblast – Pushing Through at Laces In

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It’s been a long time coming, but finally stepped into the ring at Laces In and handled my VQ. 14 other PAX joined in the gloom for a little of everything, including an FNG.

Disclaimer

With one fresh face in the crowd, we went over the disclaimer, the Five Core Principles of F3 and the Credo. There was absolutely no mumblechatter during this disclaimer and the message was clear and concise.

Warm Up

We moseyed over to the band practice lot for 15 Low Slow Squats IC and 15 Cherry Pickers IC. Then began to mosey back to the student parking lot, but mixed in some Toy Soldiers, High Knees and Butt Kickers. Once in the student lot, CoP for 21 SSH IC and 10 Merkins IC.

The Thang

Utilizing the very large student parking lot, we did a modified 4-corners. The modification was to return to the center for 5 burpees between each corner. The 4 corners consisted of:

  1. Jump Squats & Fredie Mercury
  2. Derkins & Flutter Kicks
  3. Alternating Side Squats & Mtn Climbers
  4. Diamonds & Hello Dollys

We began with 20 reps, and increased the rep count by 10 each time around (round 2 was 30 reps of each exercise and round 3 was 40 reps).

After 2.5 laps, we circled up for one last set of burpees and moseyed across the parking lot to the hill. Since coming off a nagging injury, I have noticed “plateaus” during workouts even more. I reminded the PAX that when we’re faced with difficulty or plateaus in life, whether it’s our health, our relationships with our M and/or our 2.0s, or even at work, that’s when we should focus more and “push harder.” Here at the at the end of the workout, push yourself to sprint up the hill and get better.

After 3 trips up the hill, we moseyed back to CoT (merlot may or may not have been splashed by yours truly) for Name-o-rama, welcomed Battle Bot, announcements, prayers & praises.

Thanks for the VQ support, gentlemen.

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11

Loopy Loop

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Total of eleven pax for the third installment of Q-swap Thursdays in October.
Today, the Ranch swapped for Laces In. Bootcamp for Bootcamp.
Since Ruby Slippers’ shoulder is on the mend (TAPs), I covered for him today at Laces In.

Disclaimer given and began with some simple stretches.
Warmup: Motivators from 7 (thanks to Tesh for reminding me of a movement I forgot in these Motivators).

Run

Thang: Four corners loop
The routine is explained as: Four corners, cone in each corner, exercises noted on the cone. Will go through these four corners twice to cover a total of eight different exercises.
We do the exercise AMRAP-style for 1 minute
Pax then record the rep count w/ chalk
Pax run to the next cone together as a group
The eight exercises, in order, are:
Burpees
Squats
Leg lifts
SSH
Hand release merkins
Shoulder taps
Monkey humpers
Big boy sit ups
Then for variety, there is a ninth cone, which is:
Bear crawl forward five parking spots, then do 5 merkins, proceed to another five parking spots, then do 5 merkins…continue until time is called. Record distance traveled.

After the nine cones, had a slight break, talked about “if it’s worth doing, it’s worth measuring”
And read the two verses below. Point was: we are out here in the gloom working our butts off, we should be measuring it.

Then proceeded back to the cones for a last round of AMRAPs, with the goal of beating your prior number.

Time called, ran back to COT.

No Mary, got some in the thang.
Fini

1 Timothy 4:15
Take pains with these things; be absorbed in them, so that your progress will be evident to all.

Proverbs 13:4
Lazy people want much but get little, but those who work hard will prosper.

NMM: could have removed the ninth cone…would have permitted more time to complete the second loop.
This parking lot has a total perimeter of about 400 meters; so running a loop gets you a ¼ mile.

 

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5

Shouldering the Weight Together

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This morning at Sole to Soul, we spent 1 hour under ruck while rotating a 60lb sandbag amongst us. The plan was simple: when you have the weight on your shoulders, you share your burdens with the PAX. No one was obligated to share, but everyone did. We aren’t meant to carry our burdens alone. We should not only shoulder the weight together, but we should also give those worries and anxieties to our Creator. 1 Peter 5:7 reminds us to “Give all your worries and cares to God, for he cares about you.”

Don’t believe the lie that you are the only one going through your circumstances and that you should “man up” and go alone. When you are alone, you are vulnerable to attack. There is strength in numbers. Lean on your brothers.

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