011 Ruck PT at Fire Ant

Lucky me, after the weekend of the GoRuck Selection Facebook Live event I get to Q the Fire Ant.  I felt privileged to be the first.  If you don’t know what the GoRuck Selection is just check out Go Ruck on Facebook.  This event goes 48+ hours of some of the worse PT, ruck marches, and extra weight carries you can imagine.  If you’ve done a GoRuck Tough, it like that on steroids for 2 straight days!  And it’s led by 7-10 of GoRuck’s best cadres.  Completion % is > 2%.  And you get to watch this live on Facebook!  It’s crazy, if you want to check it out, video replays are on their FB page.

So we had 14 PAX ready to test their will on the ruck, including Sasquatch and Wegmans who borrowed rucks to join us, as well as Tinsel for his 1st ruck workout! I had asked all the regular ruckers to bring their sandbags and they did not disappoint.  It’s amazing how the numbers work out sometimes.  14 guys + me /  7 sandbags of extra weight = perfect fit!  (Spiderman later ragged me for clip boarding for like 4 minutes…he was right) After Dark Helmet’s Q school disclaimer we lined up 2×2 with a sandbag between each man and started the long march.

We moseyed over to the church parking lot north of the shopping center talking about the GoRuck Selection and Doug – the only man to finish the 48 hour Selection this year.  About half of the ruckers watched some of the Selection on Facebook Live at some point this weekend.  Many of them were yelling at their devices “DFQ 011!!!!!” at least a few times…

When we arrived I told them about our goal today.  In honor of 011s Selection completion we had 11 ruck exercises and we would complete 11 reps for each.  These were some of my favorite PT items the cadres had 011 go through countless times during Selection!

  1. 8 count Burpees with ruck on
  2. Ruck Curls
  3. Squat Thrusters
  4. Flutters with ruck press
  5. Overhead ruck press
  6. Ruck sandbag toss (in the grass)
  7. Ruck Swings
  8. Man Makers
  9. Tricep Extensions
  10. Overhead Ruck Hold with Lunges
  11. Ruck sandbag Bear-hug Carry for 110 yards

This PT was brutal and allowed for plenty of mubblechatter.  We completed the full rotation twice before we were almost out of time.

Once complete, we lined back up in 2×2 formation.  Each man had a sandbag between them.  This time we would rotate the bags between partners on our route back to COT.  We took the long way and each man carried a bag twice.

Back to COT right on time – Dark Helmet and his 6 PAX not so much.  We did flutters while we waiting for their LATE return.

COT with Nameorama – announcements – prayers – BOM

An Honor to Lead

-Royale

 

 

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Not a Running Workout…Sorta

The Coop takes me an extra 5 minutes to get to. I should really set my alarm 5 minutes earlier but hey, I’ll just move quicker. I don’t go often to this AO but it’s where i took my first face-plant at an F3 workout (I was the only PAX wearing a headlamp), so it’s got a special place in my heart. Running a bit late I rushed to get there on time and brush the fog away from my head. Arrived with a minute to spare, almost take a couple PAX out as I roll in, fall out of my car and greet the PAX. Oh boy, there’s some fit dudes here. Better make it count.

Brief Disclaimer (butchered it) and a bunch of jokes about how many miles are we going to run this AM, we set out for a 0.50 mile mosey warmup. Which ended at the Band Practice Field.

COP (SSH, Windmills, Mtn Climbers, Merkins) all in Cadence at varying counts

Line Up on the Baseline Goal Line (Thanks Ginsu)

  • Bearcrawl Suicides: Bearcrawl Forward 5 yds forward, 5 yds back, 10 yds, 15 yds, 20 yds, 25 yds (That would be 150 yds Tclaps)
  • Burpee Broad-Jump to the 50 yd line (then walk to opposite Goal Line)
  • Suicides by 5 yd increments all the way to the 50 yd line (then walk to the opposite Goal Line)
  • 10 Hand Release Merkins + 50 yd sprint – 3X (crowd pleaser)

Mosey to the pull-up bars for some DORA (Partner 1 Exercise, Partner 2 Run down to Stop sign and back)

  • 100 Pullups
  • 200 Merkins
  • 300 Flutter Kicks (ran out of time)

Mosey to the parking lot for a few minutes of Mary and close with a Body Destroyer.

Appreciate the heckling from Spiderman and DH. It’s how they love on you. Great mix of PAX this morning and got to meet a few new guys. Appreciate the opportunity Wegs and looking forward to hosting PAINtheon Games 3.5 this December at The Coop. I’m sure there was a bunch of other shenanigans that occurred during this workout but YHC was a little light-headed and focused on not spilling his merlot. Feel free to add on the twitter train. Aye!

COT

Announcements

  • Invergence this Friday
  • Convergence next Saturday
  • Fast Five October 27 (details soon)

Prayers/Praise

  • DH and Job Interview
  • Pray for Marriages

Thanks again Wegmans!

Zima Out!

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Q School Week 3

A big turnout of 24 pax posted to Golden Corral for the third week of Q School.  The Ruck gang added another 9 pax, for a total of 33!  It was great to see such a large and enthusiastic group seeking to learn and grow.  The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q.  So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.

Royale started us off with a full disclaimer and why we give it every time.  The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.

Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”.  The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels.  We talked about a Sweeper and how a Q should assign someone to the six.  No man left behind!

The Thang (DD takes over from here)

Warm-up run to back parking lot behind HT and circle up

COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

After COT we broke the large group into 2 sub-groups.  Double D took Q101 group for newer Qs and those that have not Q’d.  Royale took his hand at the Q201 PAX that have Q’d at least a few times.

Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence.  We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax.  This is not a workout built for the Q’s benefit.  It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly.  If you miss an exercise or your rep count is longer or shorter than you planned, just carry on.  No one knows your Weinke and no one will call you out as making a mistake.  Show yourself some grace and just keep rolling on.

The pax also raised many questions:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church.  Then we moseyed back to COT.  We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base.  It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.

During his session, Royale explained how you handle a Q-Jack or too much mumble chatter.  The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track.  Do not give up your authority to lead.  Also talked about how to address the Larry Birds (guys out front on  their own) with a communication to them on what to do if they finish early.

But sitting around was not what we here to do!  Our next evolution started with a Lazy Dora.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

During these exercises I shared more about an advanced Q style.  What message can you bring to the PAX to help them become Accelerating men?  Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout.  I gave ideas that I’ve stolen from all kinds of sources.  The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…

An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica.  I made a bull’s eye game with corn hole bags.  The PAX competed around the different areas of focus in a man’s Concentrica.

We moved on to a wall for some more discussions and exercise.

The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located.  Another great lesson from my mistake by telling guys to recon the site before the workout!

During wall sits we opened up questions from the PAX.  Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group.  We continued with BTTW and another Wall sit.

Last item I shared during the final wall sit was around the COT Prayer.  This was something that made me very nervous around my first Q.  I was not accustomed to praying much, and certainly not in public.  I told the PAX this is an important piece of your leadership when you Q.  Do not give this away to another man.  Finish what you started by sharing from your heart.  It does not have to be each individual prayer request from COT… but don’t forget about this practice too!

We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.

COT

Naked man moleskin

Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names.  Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.

Thank you to all the pax who posted!  It was great to see so many new faces as well as some veterans in support of new Qs.  This morning reflected the excitement and engagement  of the pax necessary to sustain the culture of The Fort.

Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected.  Your workout won’t be perfect — no Q’s workout ever is.  You will also learn and grow through the process.

And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!

 

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Start and stop, repeat

Man it’s been too long. Cha Ching set me up with the opportunity to Q at the SWAMP and I must say, I do miss that place. But then again, I think I say that with every AO I have the opportunity to Q at. So for this one, I “solicited” a few ideas from my Ragnar team and even got to incorporate a few of them while only 2 of them graced us with their presence.

17 BC’ers and 2 Ruckers for a total of 19 was the count as we circled up to be disclaimed and get a brief unnecessary overview of what I thought would be necessary instructions. In short, this post would be about starting and stopping, that’s it. No deeper meaning, no Beyond discussion this time, just full on “get your work on and get it done.” We’ll be running between our COP’s at 2 different speeds and I’ll call it out before we take off: 1: All you’ve got and 2: As a PAX.

1: COP in THD’s parking lot: for a little warm up.

2: Lt. Dans

3: Merkins/Carolina Dry Docks

4: Kracken Burpee (Only 1 way to get better at these and when in the Lake Wylie area, these are a must).

5: Staggered Merkins & Jump Squats

6: 1 min of 6″ leg holds, 1min 45 degree crunch hold. Followed by Dips & Dry Docks again.

7: 2min Al Gore, 1 min 6″ Merkin hold and 1min Calf Raise hold. Bunny hop 30 yds and back.

8: Diamonds, Wide-Arm Merkins, Slow Sumo Squats & 1min Flutter Kicks with a press

9: 24 Dips & the fountain

COT: Prayers for Stang’s parents, Emma Holt, those in the path of Hurricane Florence. Be open to how you can help others in the wake of the storm.

Until next time…

Maximus

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The Fire Ant. 9/11 WOD

There were roughly 2000 steps in the towers… If you just walk that (not on stairs) it’s roughly a mile…
There were nearly 3000 souls who lost their lives as a result of the terror attacks on 9/11…

Therefore, we were going to perform 1 mile of running (with rucks) and 3000 reps (one for each person who died).

Mosey over to the hill behind the apartments by the fountain (consult Google Maps if you have no idea what I’m talking about).

Up the hill and back (1/3 mile)
10 exercises/100 reps each

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Up the hill and back

  1. 100 count front hold
  2. 100 count plank hold
  3. 100 count squat hold
  4. 100 count overhead hold
  5. 100 count body destroyer
  6. 100 count lateral hold (switch arms at 50)
  7. 100 count close body hold (bent arms)
  8. 100 count tri hold
  9. 100 count boat hold
  10. 100 count body destroyer

Up the hill and back

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Now… we only got to about Flutters on set 1. I thought we’d get a little further, but it was HARD. The element of not being able to finish was kind of baked in there though, since all the people that day who died very unexpectedly didn’t get to finish either… Live every day. Don’t be complacent. Take the #DRP. Get right, Live right, Lead right, Leave right.

Helmet, out.

**Also, there was one other dude with us that morning, and I’m sure he’ll be offended, but I can’t remember for the life of me who it was… If you remember, or if it was you, sound off in the comments.**

 

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Q School 101- Part II

School was back in session at Golden Corral for the 2nd week of “September Q School”.  Bones and Senator Tressel were the originally scheduled professors.  However, due to Senator being on the IR, YHC was called in as a substi-Q teacher.

14 pax posted for 2nd of two workouts covering 101 material.  An additional 8 pax went their own way with their black backpacks (likely not filled with textbooks).  NASA and TwoFerns brought out FNG, later to be named “Ruxpin”.

Bones kicked us off with a mosey around the parking lot with some high knees, butt kickers, Karaoke, and lunges.  Circling up for COP, he shared advice and wisdom on exercises that are simple and keep pax together. We did a few minutes of COP warm-up, with some exercises called out (and lead by) by pax that hadn’t Q’ed before (or only Q’ed once):

  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Seal Jacks
  • Slow Low Squats
  • Peter Parkers
  • Side Straddle Hops
  • Carolina Dry Docks

Mosey over to a different part of the parking lot where Bones emphasized that “simple” doesn’t mean “easy”, and that partnering up helps hold men accountable during the exercises.  We each partnered up for the next exercise event. All of the following were done with your partner, not switching off, like some lazy pax (or maybe just YHC) were hoping for.

  • 10 Merkins
  • Lunge across small lot
  • 10 Burpees
  • Bearcrawl back
  • 10 LBCs

Rinse and repeat 4 times.

Hand off to YHC.  We took a couple 10 counts and moseyed to the parking lot behind the shopping center.  I discussed a bit about how pax will follow and trust the Q until they have reason not to.  Trust can be broken by putting pax in dangerous situations.  Trust can be built by showing effort in planning.

Next up, Rugby Sprints.  Two sets of cones were set up about 30 yards apart.  Pax were instructed to perform exercises (together) until Q called out “GO!”.  At that point, pax were to sprint to the other cones, sprint back, then recovery walk back to the other cones.  Rinse and repeat as time allowed.  Stationary exercises we did where:

  • Merkins (in cadence)
  • Overhead Claps (in cadence)
  • Crab Cakes (in cadence)

Mosey back to COT.  Along the way we discussed the importance of promoting your Q via Twitter and documenting it afterwards via BackBlast.

T-claps to FNG Ruxpin for not only posting, but making his first post a Q school! With a Q school now under his belt, he should be ready to lead workout in no time.  Also, great work by NASA and TwoFerns for brining him out.

 

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It’s the Badger after all…

Over the weekend, many of us had the opportunity to participate in the 9/11 GORUCK events. It was a powerful reminder that our days are numbered and we don’t have any idea what that number is… One of our Cadre, Mike S., told us stories of men that he knew that had joined the Armed Services in some form or fashion (just as he had) as a direct result of the events of 9/11. One of those was a man that later would give his life in service to his country, Severin Summers III. Cadre Mike knew Severin, and told us some of his story at the event. We thought it only fitting to perform the workout that bears his name at the Badger yesterday. And it was hard…

50 Pull-ups
100 Hand-release Merkins
Run 5K

You could do it straight or break it up as you saw fit. For me, I did them in sets of 10, 20, and 800M runs until complete. I think that everyone chose to break it up in some way… There was a lot of sweat. And pain… those are the things I remember…

We started our week on the right trajectory, with a reminder to live THIRD… like a hero…

Helmet, out…

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Board of Pain at the Fire Ant

It was an honor to again be placed on the Q list of the long list of candidates for The Fire Ant. After Spiderman renewed the mission of this AO, I knew I needed to make it worthwhile for the 14 others who decided to remove themselves from the fartsack this gloom.

THE THANG

So we began with the following: We took a quick ruck march around the building to the front of the Harris Teeter where YHC had previously placed the BOP. At this point YHC gave the F3 Disclaimer. YHC requested that everyone partner up. I then explained the Board: Partner 1 was to perform the first exercise and partner 2 was to perform the movement timing mechanism/then flapjack. The the pair was to go to the second exercise and timing mechanism. The exercises and timing mechanisms are listed below:

Exercises: Merkins, Low Slow Squats, CDD’s, Lunges, Flutters w/Press, Ruck Thrusts, Curls, Tricep Extensions, Lateral Lunges, American Hammers, Overhead Presses, Ruck Swings, and Man Makers.

Timing Mechanisms: Shuffle, Karaoke, Butt Kickers, High Knees, Ruck Run.

After much mumblechatter was had and we made it through the list YCH led us into the following word. Once the message was given the group headed back to the COT and held our Rucks overhead until 0600.

NMM

This was a morning surrounded with many HIMs in whom YHC is intrigued by. Men who wake up at 0345-0445 to get to a workout at 0500 or 0515 almost every day of the week. Most of the PAX in attendance this gloom are planning on taking what they do with fellow F3 brothers each day and taking it into the world this coming weekend. These PAX will be participating in a Goruck event in Charlotte in remembrance of 9/11 and the men and women who sacrificed their lives on that horrific day. 9/11 is a day, if you were alive, that all will remember no matter what you were doing on that dreadful morning. However, our country came through the struggle united and closer than I had ever seen before.

This morning I challenged all PAX to remember who and what they represent when they leave the workout each morning. First they represent the one who they place their faith in. Second, they represent their families. Then they represent F3 Nation (an event is a great place to EH Sad Clowns into the brotherhood). Finally, they represent the communities they are a part of from where they live to where they work.

The challenge was to represent well no matter where or what they are doing. And trust me, I write this to remind myself of this challenge.

Announcements, Prayers, & Praises were given with the whole group.

Longshanks led the COT.

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Labor Day Hero VQ!

First time… nervous… big stage at Honey Badger… I was cornered by Dark Helmet last Monday to lead. And by cornered I mean he casually asked if I would lead, and I said yes. I can say I didn’t get much sleep out of fear for sleeping in and missing the opportunity. Welp, I made it and so did 12 other PAX.

The clock struck 5:00, and we were off.

Warm Up

MOSEY 600 Yards
SSH x 30
Windmill x 15
Moroccan Night Clubs x 20
Low Slow Squat x 15
Mountain Climbers x 21

The Thang:

Hero WOD in tribute to Petty Officer Second Class Danny Dietz of the Navy SEALs – Posthumous Navy Cross Recipient

Jun 28, 2005. Operation Red Wings. A mission inserting four Navy SEALs into the Afghan Mountains in an attempt to eliminate a Taliban threat. Outnumbered once they were compromised, they descended the hills in search of cover.

Dietz was hit multiple times in his torso yet continued to fight on. He was finally killed when hit in the head.

Dietz was the first of the group to be killed, followed by Murphy, then Axelson. Marcus Luttrell was able to escape to a village where he was cared for until they could send word to a local marine base.

Danny Dietz was KIA during Operation Red Wings alongside Lt. Michael Murphy, Petty Officer Second Class Matthew Axelson, and 16 other Special Forces who were shot down in a Chinook Helicopter while attempting an extraction. This took place in a mountainous region of Afghanistan and was an attempt to quell a Taliban threat. Though the mission was deemed one of the greatest losses in Special Forces history, it paved the way for more success in the war on terror in the Middle East. It is because of missions like these that we are able to enjoy the freedoms we sometimes take for granted; if it weren’t for these brave men we wouldn’t have what we have today. I hope that today we honored their sacrifice through our small amount of pain.

10 Rounds

200M Run
5 Pull-Ups
10 KB Swings
15 Goblet Squats
20 Merkins

Since it was my VQ (and I obviously didn’t realize the kind of animals I’d be working with), we finished a liiiiittle bit earlier than anticipated. About 20 minutes. Whoops! Needless to say we jumped into some Mary.

LBCs (Led by Dark Helmet because I was too busy lagging behind in my WOD)
Rosalitas (Also led by Dark Helmet)
Flutter Kicks
Hello Dolly’s
Heels to the Heavens

We got up for a nicely paced 400M run, then headed back to the hill near the pull up bars for some timely Quadzillas! New to me, not to the group. They were welcomed with groans.

We circled back to the COT to do some last second Weighted Flutter Kicks. Phew! We made it! First VQ complete. Nerves relieved.

Number off (13), Name-a-Rama, announcements, praise/prayers.

Spiderman is celebrating 13 years of marriage today (Sep 3rd), good on you!

Invergence is coming 9/21/18 at Rush Pavilion, 5:30PM. DON’T bring a box of fried chicken. Apparently some people don’t like chicken.

PAX who showed up.

Harry Carry
Jiffy
Shady
Dark Helmet
Spiderman
Long Shanks
Youts
Zima
Geronimo
Twister
Dirty Harry
Sasquatch
Punch List

A few animals stayed around for a 6:30 Maltz Challenge as well as some #HIM from other AO’s. Needless to say, it was a sweaty morning filled with camaraderie and pain.

Thanks to all for giving me the opportunity to lead in the company of leaders! Looking forward to next time.

Punch List out.

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