Tag: Olaf

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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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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OPRAHS Vision at Quagsource

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Qsource topic was Vison. Q point 3.4 if you happen to be following along with the numbering system.
Vision can be defined by Recognizing advantage and the movemnt required to achieve it.

OPRAHs made an appearance thanks to DiVinci and my fatigued mental state from being on vacation last week.

OP => Overhead press
R => Rows, bent over alternating with upright rows or as I like to call them Scooby Doos.
AH => American Hammers with ruck
S => Ruck Swings

Thanks to Flounder for taking us out at COT. My man has a gift.

Also note that Flounder is getting much better in his leading of cadance and will be on the q schedule very soon at Quagmire.
Thanks for the mumble chatter gents.

Stay frosty my friends.
Olaf

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FieldDay at Paintheon

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My shorty was really excited about having a field day at school so I thought I would bring back some elementary school memories and lead the PAX in some old school field day activities.
I don’t usually put this much effort into a Q because there is a lot of stuff to figure out and prep beforehand. Luckily I have been riding the good vibes of June FNG Jamboree so I was willing to put in the extra effort in hopes the PAX have fun while still getting a workout in.

Started the PAX off with some standard exercises then moved right into the games.

The following games were played. If you want to know more then you need to show up next time. Thank you to Lutefisk for joining us while on IR and for capturing some incredible footage of the games.

Sharks and minnows and bears. The bear crawl is the only mode of transportation. then around with only being able to NUR which turned out to be way more dangerous than expected.

The next field day game was the egg toss.
Wanting to continue to have access to the facilities of the elementary school the eggs were swapped out for golfballs. Eggs smashed baking in the sun while the kids stand in the car rider pickup line would not be great for fulfilling the mission of F3.
Golf ball egg toss rules. If you drop the golf ball you and your partner must perform 3 burpees before moving back to the next cone. Note that golf balls were also dangerous. Especially with the limited photons present in the gloom.

On to the second to final field day game. The famous water relay. Everyone is split into two teams. Each team member will perform exercises while the first person in line will fill the holy cup,(it’s a cup with holes in it to let the water leak out thereby encouraging running) and run down around the farthest cone then back to a second cup that is to be filled. Exercises are merkins, squats, plank for the guys not running with the leaking water jug.
This was one of my favorite parts to watch as PAX had different theories and strategy was definitely a factor in the outcome. There were some cheaters so the rules had to be adjusted to only carrying the jug with one hand. Great job fellas pushing yourselves to win for your team. (IT especially was running fast)

Last but not least was the “nobody is watching my six” dodgeball.
Pax around the circle perform seal jacks while trying to hit the person in the middle. If you hit the person you then go into the middle and take a turn dodging while they take your spot around the circle. At first, it was only one person and one dodgeball which was pretty elementary so we had to add more excitement by adding a second person in the middle and a second dodgeball. So now there are two people in the middle and two dodgeballs in play. It became much more chaotic which I enjoyed and many more guys were getting into the dodging action. The game also added some chaos because with only two out of 4 dodgeballs in play at a single time everyone had to be aware of the sequence at which the dodgeballs were allowed to enter the game. To make it as easy to remember as possible we established that the order of balls that could be in play was green, yellow, red, and finally blue. So the game starts with the green and yellow balls in play and if one of the green or yellow balls ends up outside the circle then the next ball which is red becomes active.

Kudos to Uber for his world-class dodgeball skills.

Hope you guys enjoyed it and it was great to see Tinsel back out in the gloom after his rabdo scare.

Thanks for the opportunity 38 to lead. Stay frosty my friends,
Olaf

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3

Must meet the standard to make Varsity

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Now that the Journey 3rdF meetings have finished my Friday has opened up for hitting some AO’s that I haven’t hit in a while to meet some of the fresh guys who share the Gloom. Little did they know what to expect. Being that the Q point for this week is Accountability which is Q point 2.5 if you happen to be following along with the idiotic numbering system it was time for some accountability at Varsity. My original Q plan got tossed as soon as the number of PAX hit more than 8 so I modified from an accountability rotation where we would all hold a plank and watch each man perform the exercise using their best form while the remaining PAX observe and critique to something more familiar while still tying back into standards and enforcement. The old school APFT was introduced to the unsuspecting PAX after we performed some SSH and some Merkins, and a few peter parkers. Same as always, 2 mins as many correct reps as possible. 2 mins of merkins where must go at least down far enough where your upper arms are parallel with the ground, extending all the way up to lock out arms to complete the rep. No resting on the ground, no removing hands or feet from the ground or the count is terminated. Partner up to make sure the standard is upheld and enforced. Next exercise is the big boy situp. Hands must be interlocked behind the head. No resting on the ground. Feet and hips must remain on the ground during the event. Chin must come up further than your tailbone in order for rep to count. Scoring was based on as many correct reps as possible in the 2 minute allowed time. Final portion was the 2 mile timed run. Thanks to splinter for maintaining a great relationship with the local AO authorities who allowed us to use the track. Clock was started and everyone was off. 8 laps around the track and remember your time when you cross the finish line. Everyone did a great job pushing and encouraging each other to finish strong. Great job fellas. Head back over to COT for CountARama, NameARama, announcements, prayers and praises. Encourgment to find another man or three and lock shields to allow yourself to become fully unlocked. Thanks for the opportunity to lead Splinter on a great morning and was wonderful to see all of the new faces. June FNG Jamboree is in full swing. Find someone and bring them out to F3. Stay Frosty my friends, Olaf
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F3 Dads #2 @ The Fort

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I must admit, major fail on the part of the Q. I missed getting the FNGs names on video so I missed tagging them here. My apologies.

With Watch This & 5th Set by my side (missing Cheetah), we welcomed the 54 PAX to F3 Dads and provided the disclaimer. We even had some Kotter PAX (Dads) and a whole bunch of 2.0 FNGs. The total was 57 for today!

We then took off down the hill and circled up for the brief warm up:
SSH & Low Slow Squats

Then, line the kids up on one side of our square and the dads on the other side for the classic, Sharks (dads) & Minnows (kids).
After a few rounds, we flipped it around so the roles were reversed and the kids seem to really enjoy this one.

Next, line up in a long line for a family cone drill. As a family,
Run to the first cone. 1 Merkin & 1 Jump Squat per family member in attendance.
Run to the second cone. 2 Merkins & 2 Jump Squats per family member in attendance.
Run to the third cone. 3 Merkins & 3 Jump Squats per family member in attendance.
Run to the fourth cone. 4 Merkins & 4 Jump Squats per family member in attendance.
NUR back to the start.

Move over to our (2) 4-cone squares for a friendly kids vs dads relay competition.
Due to the number of kids, the dads would have to complete the following twice while the kids only once:
Cone 1 to Cone 2: Crabwalk
Cone 2 to Cone 3: Lunge Walk
Cone 3 to Cone 4: Bear Crawl
Cone 4 back to Cone 1: NUR

Shocking, the kids won so the dads got to do 5 Burpees per kid they had in attendance while the kids laughed at us.

Lastly, go run as fast as you can to the top of the hill for COT.

And then…POPSICLES!!!!

Great job leading this Band Camp.

Watch This, 5th Set, Maximus appreciate the opportunity to Q today.

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