Tag: Photobomb

Colombia Mission Trip Sendoff @ The Ranch 9-7-17

1 Comment

On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

TClap |
10

DaVinci Cones Redux

2 Comments

Full disclosure: 6 of the Pax listed above were ruckers and their workout was led by NASA.

Today was the first time I’ve Q’d in a long time. I was a bit nervous, but have worked out all over this AO and sort of know the lay of the land. My Q Lane is more of the Set-It-And-Forget-It variety, and today was no different. With no further ado, here is:

The Thang

Long Mosey to parking lot in front of Old Navy. Circle up for some COP:

SSH, windmills —SLOW (you’re welcome, CSPAN), low slow squats, merkins, downward dog stretches, honeymooner, mountain climbers, peter parkers, freddys, LBCs

Mosey to the Valvoline for some hill work. Sevens or Jacob’s Ladder: merkins at bottom, bombjacks at the top

Mosey to the raised patio the the old Riverbleu only to find the ruckers using the spot, so it was off to Plan B. I had cones set up on the drive, one on either side of the fountain. Each cone listed 5 exercises and the required reps. Do the exercise, run a half lap to the next cone, do the exercise. And so forth until everyone had finished the circuit. Exercise were as follows:

Cone One:

  1. Slow Squats (20)
  2. Curb Dips (20)
  3. Mtn. Climbers (20 d.c.)
  4. Curb Derkins (20)
  5. CDD’s (20)

Cone Two:

  1. Imperial Wlkrs (20 d.c.)
  2. Jump Lunges (10/leg)
  3. Freddy Mercurys (20 d.c.)
  4. Flying Squirrels (10)
  5. Peter Parkers (10 d.c.)

Then we made our way to the Rivebleu raised patio for the following:

Divide up into groups of 3. First man runs the stairs, does 5 burpees, runs down the back stairs and back to the group while 2nd and 3rd man do squats. Then repeat with 2nd and 3rd man.

By this point, it was time to mosey back to COT for a couple minutes of ab lab. Freddys, Crunchy Frogs (demo and cadence from WitchHunt), LBCs.

Announcements:

Children’s Attention Home: Q or post to support these great kids who are victims of circumstance and are in need of positive male role models.

Delta signups have begun! Reach out to Wild Thing if you’re interested in joining a LKW team.

Prayers for pregnant Ms, for family struggling with addiction and recovery.

Moleskin

At COT,  I shared that today, 7/28/17 would have been my late father’s 75th birthday. In 2001, he died  of a massive heart attack at the age of 59. My father was a good man. A loving man and unfailing provider for our family. But he had personal struggles. He was an alcoholic. A workaholic. Never exercised. Attended church sporadically, especially during my years at home.

My dad didn’t have what I would consider close friends or a strong social network. He had a family, a career, a mortgage, two kids who stayed out of trouble. But he always struck me as lonely. Isolated. I daresay alcohol use was his way of self medicating: his way of trying to fill a hole and mask his feelings of isolation.

I am grateful to write here that I am not an alcoholic, although there was a time in my late 20s that I was definitely auditioning for the part. No one will ever accuse me of being a workaholic (though I do work hard). Though I may not eat the healthiest diet, I do post at workout consistently between 4 and 6 days a week.

But, perhaps most importantly to me, I have gained a strong network of men who support and encourage each other to become better.

My life is on a completely different trajectory.

I am not alone. I am not isolated. I am a grateful part of this community, and I thank each of you for being a part of my life.

TClap |
12

Millstone 10.5 Trail Race

Leave a comment

Enough PAX posted to the annual Millstone Loop 10.5 I felt a BB was in order. YHC posted a link to the FREE registration a few months back to those PAX I knew would be interested and willing.  After discovering that Sir Topham Hat was not running in the race I emailed the Race Director to see if there were any spots open.  The director emailed back and stated registration was open for just the next 3 hours. Text sent to STH and @channel blast to Slack that if you wanted to register, now was your chance.  So on Saturday morning 9 PAX showed up to run 10.5 miles of uneven terrain (more on that later) on the Anne Springs Close Greenway.

0800 Nothing Fancy, On your marks, get set, GO!!!

A number of things can happen over the course of a trail race. Thrills, spills, classic rock, dodging horse droppings, getting lost, more spills, quality 2ndF, etc.  Towards the end, this is how the numbers shook out.

Place Last Time
9 Spud 1:28:49
18 Rad 1:38:22
23 STH 1:44:32
25 Gekko 1:47:46
26 Photobomb 1:47:49
28 Zima 1:51:18
57 NASA 2:13:38
65 DaVinci 2:24:18
N/A Gears 1:18:51

NMM
Trail Races are a lot of fun and a lot can happen. Here are some insights and comments.

  • Gears went rogue and ran 8ish miles. That or he got lost.
  • Photobomb dropped another type of bomb not knowing a few female runners were nearby. We asked if they’d like to pass and they stated they were fine, just don’t do that again.
  • Rad stubbed his pinky toe that morning and it fell off during the race
  • Several PAX learned the importance of fueling and hydration
  • A female runner offered her children to NASA for adoption (in jest…we think)
  • Spud and Zima tied for most crashes (2 each)
  • Spud continues to prove that he is not human
  • Gekko and Photobomb were bosom buddies. I tried to keep up but when Photobomb took the lead around the 9 mile mark, I waved them goodbye.
  • Tclaps to NASA who just keeps pushing himself in all 3 Fs
  • Tclaps to DaVinci who just started running and said sure, why not run 10.5 trails

All in all it was a great race, great community of runners and Legal Remedy on tap at the finish. The Rock Hill Striders know how to throw a party. I try to keep an eye on these somewhat CSAUPy events and will continue to try to keep the PAX updated.

Aye!

Zima

TClap |
8

Week 1 of Q School at #F3BlockParty

Leave a comment

 

23 strong for Q101

Disclaimer and official notes listed below:

See you next week

Q101 – First Time Q

PURPOSE

The purpose of this document is to assist the new Q in preparing for and leading his first workout,

 

PHILOSOPHY

Q – Pax Relationship:  The unspoken social contract between the Pax and a Q:  “We will follow until you give us a reason not to”.  The Pax are very forgiving toward a new Q.  Most have been through it and understand the anxiety.

 

PREPARATION

Considerations for the first few Qs:

 

  1. Launch a quick grenade over twitter, let local Pax know that this is your VQ, most F3 vets enjoy being part of a VQ Pax.  
  2. Simplicity/Complexity and Originality
    1. Keep the Weinke simple. The fewer moving parts the better.  Many first-time Q Weinke’s are too complicated.

Keep it familiar.  New exercises or sets that require more than the briefest of explanations usually lead to confusion.

    1. Don’t be shy about stealing a Weinke, or parts of a Weinke, from another more-experienced Q.

 

  1. Go with strengths: “Don’t Q it if you can’t do it.”

 

  1. Cadence Counting – PRACTICE THIS, OUT LOUD, BEFORE FIRST Q
      1. Next exercise is [brief pause], the merkin.  
  • The Pax then repeats the exercise called.
  • Speak loudly so all Pax can hear.  You are in charge.
      1. Start(ing) position [brief pause], Move.  
  • Not “exercise” position.  Start position.  
  • The “Move” is to get the Pax to the position required to begin exercise. The “Move” is not a command to begin exercising.
      1. In cadence [brief pause], Exercise.  
  • In cadence simply means the Q counts the movements (1-2-3) and the Pax calls out the repetitions in unison (“One!”).
  • The Q counts should correspond to a distinct movement in the exercise. It is in rhythm. For example, for a merkin: “1” is the movement to the down position, “2” is the movement to the plank position, “3” is the movement back to the down position, the Pax call of “One!” is the move back to plank position.
  • The Q indicates the completion of an exercise by a higher inflection on his last repetition.

See Dredd’s excellent tutorial on the how and why of cadence counting:  http://f3nation.com/2012/02/22/f3-tv-how-to-count/

NOTE: When a Q does not lead an exercise in cadence that would normally be done that way, he is giving away his authority to lead the Pax.  He is implicitly telling the Pax that he not able to count in cadence or is not willing to learn.

 

  1. Weinke review with Site Q or experienced Q. Not required, but a good idea for a vet to check for potential issues.

 

  1. Too long, too short: It takes a few times go get a good feel for how long your Weinke will take to execute.  Be flexible if running too long and have a couple of stand-by ideas in mind in case you run long. Think through transitions from one set to another. Minimize dead time, standing around.

 

  1. Tap a vet – if you need time to get unsmoked or burned through Weinke in 30 minutes, there’s no shame in asking a vet to lead Mary or the next section of the workout.

 

EXECUTION

  1. FNG inquiry and Disclaimer – every workout should start with an FNG Inquiry and Disclaimer
    1. Disclaimer:  
      1. Why: We want to disclaimer in front of Pax because having witnesses adds a layer of protection above asking if they’ve read it on the website.
      2. What: Main points in your own words:
        1. I am not a professional
        2. This is self-policing: Stop or modify the exercises as required

 

  1. Take control—be the leader.  Be assertive, don’t mumble. If something doesn’t work and you have to audible, acknowledge it and move on to the next exercise. Don’t apologize, just move on.

 

  1. Observation – Do your best to keep an eye on the pax during the workout to see if you are losing people, either from it being too easy, too confusing, or too hard.  During your first few Qs, it is hard enough just to make it through the workout.  Ask your Site Q or another experienced Q to keep an eye on things and whisper in your ear if needed.

 

FOLLOW UP

  1. Twitter counts – check with Site Q on whether he or the Q will tweet the count.  Remember to use workout tag (i.e., #TheArmoryF3 also include @F3TheFort ) and the #F3Counts tag.

 

  1. Backblast –
    1. Part of the workout Qs responsibility to post the Backblast, not the Site Q.  The Site Q may volunteer to post the Qs first workout on his behalf but that is at his discretion .
    2. Get backblast credentials BEFORE first Q so that you are prepared to write up BB when it’s done.  The website interface is not difficult and will take only a few minutes to learn.  Here again, your Site Q will be an invaluable aid in assisting you to post your first BB.
    3. Get login credentials from The Fort’s Comz Q wordpress@f3thefort.com

 

  1. Post Mortem – follow up with your Site Q about what went right, what could be improved, what was a disaster, etc.  Seek out honest feedback from other veteran Q and Pax.  The best way to improve is to address your weaknesses head on.
TClap |
1