Tag: slapshot

Bootcamp Q-School

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PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence

Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.

Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.

Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing

Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing

Suggested Reading:

Q School

10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂

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Crashing the buffet

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WARMUP: 0500-0505
Q school followed by 3 side straddle hops to practice calling cadence. We got places to be.

THE THANG:

Coupons: sandbags and 60lb kettlebell. One guy without a coupon

0505-0525
Ruck to Golden Corral, trading coupons as needed
Moderate complaining about the kettlebell

0525-0540
Crash the party at Golden Corral
Line up all the gear
All PAX do 10 merkins, sprint to other side, 5 burpees, then choose your weapon. Faster guys got first pick. There aren’t enough coupons for everyone.
The recommendation before starting was to not be without a coupon.

The converged PAX were now separated into 3 groups:
Ruckers – those who picked up a ruck
Couponers – Slicks who picked up a sandbag or kettlebell
Slicks – Those who were not able to get a coupon

DORA – Couponers are the timers, everyone else does reps until they return.

Round 1:
Ruckers do merkins
Couponers carry coupons to other end of parking lot then do 20 squats with coupon.
Slicks do burpees

Round 2:
Ruckers do squats
Couponers carry coupons and do 20 overhead presses
Slicks do burpees

Slicks were taken off the hook and allowed to choose someone to trade with.

repeat round 1, then we had to get back to COT. Departed at 0540.

0540 – 0601
A brisk ruck back where there was even more complaining about the 60lb kettlebell, and arrived at COT at 0601. No extra charge for the extra minute

MARY: no time

ANNOUNCEMENTS: trash pickup saturday, bourbon tasting saturday

COT: A reminder from Slapshot about safety and being sure someone has a phone – especially when traveling off campus, and especially now that the weather is warming up.

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Stay Focused – Q-school edition

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11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day!

Fishstix brought two left shoes so decided he would just do this workout without any shoes…. I think we finally found a way to slow this HIM down!

WARMUP: Slapshot started us off with a brief intro for Q school, emphasizing how the workout Q is essential to the F3 mission. The importance of the disclaimer was discussed reminding PAX that an FNG likely doesn’t know what an FNG is, so good idea to ask if there are any new guys instead.

Slapshot finished his portion of the Q with an impeccable example of how to take control of the workout and lead the PAX by altering and dictating pace of SSH cadence calling.

YHC took over and led the PAX down to Dave Gibson to the IvyBrook Academy parking lot. There we planked and performed some shoulder taps while discussing warmups (or lack thereof at most running AOs)

Continued on down Dave Gibson to the entrance of the schools where we performed SSH and then Al Gored while discussing some important components of successful workout designs – Overpreparing, Writing down Weinke, Having quick hitters in your back pocket in case finish early (tabata, EMOM, etc)

THE THANG: Mickey Mouse Burpee Sandwiches

station 1 (near end of school drive): Wide-arm Merkins
station 2 (far end of school drive): Diamond Merkins
Mid-point: Burpees (always 5)

Progressive circuit – start with 3 reps of merkins on each end with 5 burpees in the middle. next round 6 merkins each side with 5 burpees in middle. continue adding 3 merkins to each side.

We SSH for the 6 at station 1 after each round and discussed various components of successful workout designs (pearls on a string, 3S2T, time-boxing, etc)

Made through 4 rounds and headed back to Earthfare lot.

With about 4 minutes to spare we did a little running around the parking lot with 5k pace on the shorter parking lot sides and jog pace on the longer sides.

Finished at 0600

COT: Announcements – Bourbon Tasting fundraiser Saturday – see Cyclops posts on Slack

……..oh yeah, if you haven’t heard….. I may have forgot the shovel flag this morning after the workout. This should be fun….

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Danger Zone, B.O.M.B.S, ABC’s

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WARMUP:
10 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – Merkins

While moseying to The Circle Fountain…

Danger Zone
PAX runs while Danger Zone by Kenny Loggins plays in the background. Every time the words “Danger Zone” are heard PAX does single squat then resumes running. End result is 3 and a half minutes of run with sporadic squats.

THE THANG:
B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the end of the sidewalk and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Short message about pushing through the trials in your life. It’s only making you stronger to get through those tough times.

“Your life will be enlarged in proportion to the amount of iron you have endured, for it is in the shadows of your life that you will find the actual fulfillment of your dreams of glory. So do not complain about the shadows of darkness —in reality, they are better than your dreams could ever be. Do not say that the darkness of the prison has shackled you, for your shackles are wings —wings of flight into the heart and soul of humanity. And the gate of your prison is the gate into the heart of the universe. God has enlarged you through the suffering of sorrow’s chain.”
~GEORGE MATHESON

Mosey back to Parking lot

3 minute EMOM
10 Burpees
20 Merkins
30 Squats

MARY:
Alphabet (or ABCs)
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
ANNOUNCEMENTS:
Royale last Q at The Abyss – 5/18/22
DaVinci Art Raffle
New AO – The Yard starts tomorrow, Grassy Knoll on Q
COT:
Anxiety and Prayers for Families

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For those who chose to fartsack, shame on you. For those who posted elsewhere this morning smart choice. We ran to back parking lot for a quick COP then went right into the pain. At bottom of entrance to GHMS we would run to the first light pole: 5 squats and 10 merkins; run back to starting point. Then run to next light pole and do same exercises.  Run back to starting point. Run to the next light pole, and so forth till you ran to each light pole up to Dam Road. I call is Lights to Heaven.

It sure felt like I was going to heaven with the loss of oxygen.

thanks Shower Curtain for opportunity.

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90’s Pirates and the Killer B’s

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WARMUP: Mosey around the parking lot until we circled up by the Petsmart

3 Burpees
10 HR Merkins
18 SSH IC
24 Seal Jacks IC
25 Mountain Climbers IC
Mosey back to Best Buy

THE THANG:
This was a derivation of the Killer B’s workout from the Iron Pax Challenge.

Starting at the stop sign the workout consisted of the following:
10 yard broad jump
10 Burpees
10 yard broad jump
20 Bobby Hurleys
10 yard broad jump
30 Big Boy Sit-ups
Bearcrawl back to the stop sign
4 rounds.

Tesla killed it and we all picked up
The 6 together. With a few minutes left we moseyed across the parking lot for a 6 minute EMOM
10 HR Merkins
15 LBCS
15 2ct Flutters
(Last minute we did 10 BBS and 30 Hello Dolly’s)

Ran to flag for 21 Tempo Merkins and 10 LBCS which got us to 6:00.

ANNOUNCEMENTS: Invergence tomorrow.
COT:Prayers for anxiety and families.

Just for context the Pirates of the early 90’s featured Barry Bonds and Bobby Bonilla… otherwise known as the Killer B’s. Reminiscing about this on Wednesday with Anchorman made me nostalgic…So of course it inspired me to incorporate it into a workout. 😁

Thanks to all who came out this morning!

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Miles, Merkins, and Bear Crawls

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Warmup: 55 SSH (IC) (While we had a visit from the boys in blue)

The Thang:

Merkin Mile part 1. Runde to Marina parking lot.

Run .25 miles – 25 Merkins

Run .25 miles-25 HR Merkins

Run .25 miles – 25 Merkins

Run .25 miles – 25 HR Merkins.

We ended up by the Marina Parking Lot for stage 2 of the workout.

10 Minute EMOM

5 Diamond Merkins

10 LBC’s

15 2-ct Flutters

5 Diamond Merkins

I scaled this portion up as we went a long and we ended on

7 Diamond Merkins

15 LBC’s

15 2-ct Flutters

7 Diamond Merkins

To cool down from the EMOM we did 20 SSH (IC) and 10 Michael Phelps.

Merkin Mile Part 2. Marina to Runde Parking lot.

25 Merkins

Run.25 Miles (we bearcrawled a portion of this up “the hill” to keep everyone together)

Run .25 Miles – 25 HR Merkins

Run .25 Miles – 25 Regular Merkins

Run.25 Miles – 25 HR Merkins

All Told we finished 2 miles with 100 regular Merkins, 100 HR Merkins and 100(and change) of Diamond Merkins.

After some LBC’s IC and just about 20 minutes to go in the WO. I asked the PAX to choose between option 1 and option 2.

Of course Option 3 was selected. As a result I called (partially inspired by JWOW’s Q the previous day) to do a Bearcrawl Webb. For this one, and since it’s BAPOPS, I called a burpee bear Crawl Webb.

1Burpee-4 Bear Crawl Steps. We did it all in the Runde parking lot and got all the way up to 10-40.

With just a handful of minutes left we got down to the Basketball court where I planned a “tempo” cool down.

12 Low Slow Squats IC

12 Tempo Merkins IC

12 Big Boy Sit-ups IC

12 American Hammers IC

Then went to

10 Low Slow Squats

And….before I could call the Merkins Uber distracted us all with a Huge Osprey flying overhead. It was effective in that it got the PAX out of the Tempo Merkins..it was in-effective in that since we only had 60 seconds left it gave me the opportunity to call 10 Burpees OYO.

This was a great morning and great time to spend with the men. Thanks to all who posted and Skipper for the Opportunity!

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VQ Warmup with a side of Tabata

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WARMUP: Spectre led the warmup for his VQ. He was well prepared with a plan and executed :
10 SSH IC
10 Merkin IC
10 Mountain Climbers IC
10 Imperial Walkers IC

The second portion of his warmup had the pax circle up. One pax would take off running in a loop around the parking lot while the remaining pax would do an exercise. The exercises were :
Squats
Parker Peters
Arm Circles
Arm circles reversed
Moroccan Night Clubs.

We each got a turn. At the conclusion of the warmup feedback was provided. Overall a great VQ warmup! Can’t wait to see him lead a full WO in the future! (Spoiler it’s going to be at the Swamp)

THE THANG:
For my portion of the workout I led a simple Tabata. 1:00 minute of reps followed by 15 seconds of rest. During each minute the reps of the exercises would increase by 1 as you go. Meaning you would start with 1 Merkin to 1 shoulder tap but could end with 6 merkins to 6 shoulder taps by the end of the minute.
This sequence repeated for all exercises listed below.

Merkin: Shoulder Tap, Peter Parker, Row, Plank Jack

Squat: Forward Lunge, Calf Raise, Reverse Lunge, Jump Squat

Big Boy Sit-up: LBC, Hello Dolly, Flutters, Freddy Mercury

Recovery Lap around the parking lot and then round 2.

Once we were done had 60 seconds left so we did 20 Hand release Merkins and 10 Burpees.

ANNOUNCEMENTS: Read the Newsletter
COT: prayers for cable guy and prayers for safe travels.

Thanks to Triple Lindy for the invite!

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All Good at The Swamp

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WARMUP:
Mosey to Fuji
SSH, Imperial Walker, Hillbilly, Mtn Climbers
Mosey to Near Death Island
One pax runs around the island while other pax exercise — Squats, Merkins, Parker Peters, Moroccan Night Clubs, Arm circles forward & backward

THE THANG:
Mosey to the fountain
20 Step Ups
20 Dips
10 Box Jumps
20 Derkins
Mosey to side of Best Buy
Balls to the Wall followed by People’s Chair (rinse & repeat)
Mosey to back end of Best Buy lot
10 Monkey Humpers
20 Parker Peters
30 Lunges
40 Shoulder Taps
50 Squats
Pax completed 3 rounds of the above with one lap in between
Mary — Flutters, Dollies, Backscratchers, Box cutters, Superman
Mosey home
10 Burpees OYO

ANNOUNCEMENTS:
Spectre VQ next week!
AKA convergence at WEP 4/30
Invergence on Shield Locks at WEP 4/30
Q School coming in May

COT:
After several days of intense upper body beatdowns at AKA this week, on this Good Friday YHC concentrated on legs & core along with a message about the GOOD that is all around us and inside of us at all times. It’s easy to get sucked into the negative in our media, our workplace, our schools, our families and friends. Even when I block out media, change jobs and reel in my interactions with others, the negative INSIDE ME can still take charge and become my focus. It takes strong and intentional commitment to focus on the GOOD. The GOOD is just as much around us as the negative, and the GOOD even surpasses everything else! Let’s make it our mission to focus on the abundance of GOOD all around us.

Among the GOOD this morning was FNG/Hot Wheels, EH’d by Tesla and rising out of bed at his home in Mooresville! Not only did HW drive an hour to post at The Swamp, he engaged like a veteran pax taking his turn counting exercises, sharing about his priorities (Faith, Family, Friends) and his how he surrounds himself with people focused on values and character. In talking about the GOOD in his life experience he highly recommended Love’s as the best truck stop food on the interstate!! Sorry Cake Boss, no Bucee’s mention.

Airwolf’s cadence count melody suggest some real talent hiding in those vocal chords. Hey, Band Camp, we might have a Barbershop quartet or Acapella group Q here!?!?!

Slapshot continues to Make The Swamp Great Again! Thanks for your leadership and the invite to lead in the Gloom!

Last, among the NOT SO GOOD things today was YHC’s poor safety skills. I made the decision to wear the florescent vest even though the parking lots are lit to ensure we could be seen. But that’s not even half the battle — strong safety also requires SEEING and good judgment. Near Death Island got it’s name because of my call to mosey to the traffic island across from Fuji then my lead of the pax into the street without looking left. Yes, I missed an incoming car with high speed destined to take out the back of the pack. Fortunately, they looked and had the presence of mind to stop. The driver stopped too and waved them across. A teaching moment for sure. Stay safe men!

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AKA jack-Web-inar

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WARMUP: mosey, Moroccan night clubs, windmills, cherry pickers, low slow squats, los slow merkins

THE THANG: 4 jack webs with a short mosey in between.

MUCHO SHOULDER:
1 merkin – 4 shoulder taps progressive to 10 merkins – 40 shoulder taps (total 55 merkins, 220 shoulder taps)

Take a lap

CALF BURNER:
1 monkey humper – 4 calf raises progressive to 10 monkey humpers – 40 calf raise (total 55 MH, 220 CR)

Take half a lap to the soccer field

CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.

Half a lap

HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)

Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.

MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.

TINSEL OUT!!

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