Author: cornwallisf3

The Hill

Empty buckets

5/11/19

Q: Cornwallis
Pax: Motorboat, Strudel, Cosmo, Fresh Cut, Maize, Quick

7 men posted for a lovely Saturday Ruck. Here is how it went…

Disclaimer was forgotten by YHC

Directions: All weight had to be carried, but the only thing that could be carried using your shoulders were the pipes. So we threaded the pipes through the 5 gallon water jug and cinderblock. Other weight: 2 empty buckets ?, 35# KB, 40# sandbag. Everyone was always carrying something.

We rucked down main to River Rd, then looped through a neighborhood on the left and back to Main St. Then we stopped at Inlow park. Every 1/4 mile we rotated coupons.

Bucket race: Maize and Fresh Cut filled the 2 buckets full of water. We then teamed up and did a bucket carry (2 per team) for the fastest team time. They didn’t know what they were racing for, so the first round was in the 19 second range. The second round, I shared that the losing team would have to carry the filled buckets back to the church. They shaved off 5 seconds! I also said “Do not spill any water”. For each water spill I added 1 second. Team Cosmo and Motorboat lost. Team Maize and Fresh Cut won so I bought them coffee.

We made it back a little late, but everyone put in some good work today!

Moleskin:
-Had some good historical and theological discussions on the church
– The person with the empty buckets always seemed to be walking faster than everyone else.
– Every time we passed a playground, and we passed quite a few, Quick was just waiting for a beat down to ensue.
-I think everyone was wondering why we were carrying empty buckets, until it finally happened.
-Great job today guys! Enjoyed Coffee with you afterwards too! Keep sharing F3 with other men and inviting them out. Eventually they will come. It took me 2 years to come out, so don’t give up.

AYE!

The Hill

Finals

5/9/19

Q- Cornwallis
Pax- Zamboni, Logger, Maize, State, Beefsteak, DC, Nomad, Strudel, Motorboat, Khaki

Warm-o-rama:
Butt Kickers
High Knees
Karaoke
SSH x 50 IC
IST x 20 IC
Windmill x 10 IC

Thang:
Fartlicks (30 sec run, 30 sec jog) x 5 minutes
100 Rocky Balboa’s OYO
50 Australian Pull Ups
50 Squats
50 Australian Pull Ups
50 Squats
Run when your finished until everyone is done.

Mosey to the hill.

Ladder:
LBC’s at the bottom of the hill starting with 1
Quadraphelia up the hill for 9 Merican’s
Continue the ladder until you hit 9 LBC’s and 1 Merican (or until time runs out)

Mary:
Sally

Skinny Mole:
– I was up late writing a final paper, so I missed the Q-Source, but that meant we could start on time and Q-source peeps were coming in hot!
-I tried to keep the intensity up for most of the workout to push everybody. I saw everyone working really hard today. You guys crushed it! Nice work!
-I also wanted to work in some pull ups since we haven’t done those in a long time, and I think may feel those today. That was pretty painful. I hit 50 and started questioning if I could finish. Definitely highlighted an area to improve on.
-Memorial Day Murph (May 27th) is coming, so keep working on those pull ups.
-You guys are definitely getting stronger.
-Keep posting! Keep EH’ing! Keep giving it away!

 

The Hill

Operation Flying Squirrel

3/2/19

The Hill

Q: Cornwallis

TL: Marshall

ATL: Logger

Pax: Brickyard, Maize, Nomad, DC, Kenny, New Day (kotter), PVC, Motorboat, Kneehigh, Tulip, Thin Mint, FNG John (now known as Quick)

0655: Gear inspection, lined up in 2 ranks, and debriefed TL and ATL about the first objective.

First Objective/movement: find the ammunition box behind home plate.

Second Objective/movement: Locate Andrew Luck and get him back to the heli by 0800.

Interval: cover and move exercise on the baseball field.

Endex: mission successful with less than 5 seconds to spare.

AAR (After Action Report)

This was our first mini GORUCK simulation, to the best of my knowledge. It was fun to finally share some of my Goruck training and experiences with these guys to see how well they measure up. They didn’t let me down. They crushed it! I think everyone had a good time and I saw the group come together and grow even in the span of 1 hour. I’d be honored to have any of you alongside me for a Goruck event and /or just life in general (or the Zombie apocalypse)

Yesterday I made Marshall the team leader and gave him a series of instructions and objectives to complete. I know he was swamped with work, but everyone stepped up to help him out. Great job supporting Marshall.

When I arrived at 0652, things were pretty unorganized and people didn’t quite know what to do. This is sort of to be expected for a first time. My recommendation to the TL is to have everyone arrive at least 15 minutes early, instead of 5. Otherwise, the gear checked out. Not sure how people were feeling, they can share that.

I debriefed TL and ATL on the first movement and instructions. I have them 2 minutes to share with the team. In my opinion, they were more concerned about getting people moving instead of clearly sharing all of the information necessary. I would recommend letting the whole team know all the details to get everyone on the same page. Taking a little more time up front can save time later and save lives.

The first movement was to the softball field, the team got a little spread out. GORUCK stresses keeping the team tight and together. Some easy ways to do this is put the coupons up front and put the slowest person to set the pace.

We made it to the softball field and the team found the ammunition can. Inside were instructions for their mission to rescue the robbed, left for dead, and dismembered Andrew Luck. I instructed TL and ATL to keep the team together, that they were not allowed to carry any coupons, that they needed to have crossing guards, and once we entered the neighborhood everyone was to go silent.

There was a little bit of confusion about where to go, but TL decided to get the team moving south and then figure it out as they went. This turned out to be advantageous, but it could have turned out badly if they were going in the wrong direction. But the team followed and figured it out. The movement from the softball field to the neighborhood was going really well until Knee-high put his coupon down to switch hands. Free tip: If you were going to break the rules and set your coupon down, don’t do it right in front of the cadre, haha. Or set the coupon on your feet, or have someone help you to switch hand positions.

The penalty was 15 mericans.

We continued south on Hazel Dell until we came to one of the roads we were supposed to be at. TL’s GPS wasn’t working, so to save time I instructed them to turn left and cross Hazel Dell. We got to the intersection that was our rendezvous, but then people started walking away from the intersection. What made this tough was being in silent mode. Coming up with a way to communicate in silence would’ve been helpful. GORUCK likes to go silent because it changes the way we work together, how we lead, and provides a good challenge.

I asked TL if he was sure he wanted to do continue going, so he pulled out his paper and double checked the instructions. They ended up finding Andrew Luck and decided to build a stretcher with a tarp and boards. They did a good job making the stretcher in a pretty short amount of time, got Andrew loaded up and rolled out in great time. They were starting to think and move together as a team. People were communicating better together, people were starting to take better rotations on the coupons, and the movement was going pretty smoothly.

We made it back to the softball field with zero casualties, which was a huge success. At the softball field we did an exercise of cover and move for about 75 yards. Then we loaded up the coupons and tried to make our time hack. The group decided to cut through the grass and go over the hill towards the final endex. They made it back in time, got the coupons cleaned up, and got back into formation with less than five seconds to spare.

Mission accomplished! Well done!

Great job today men! For this being most of your first time doing anything like this, no one complained, and everyone seemed to chip in and work really well together. This to me says a lot about you as a group. I hope you all learned some things from this experience.

Some key nuggets to keep in mind for the future:

TL- your job is to make sure the mission gets accomplished. This means you have to delegate responsibilities, communicate well and keep the big picture and the end goal in mind. Use your ATL as your workhorse to get the specific tasks done. Your job is not to do work (carrying load work) but to keep the team focused on the task and achieve the goal. The success and failure of the team is all on you.

ATL- your job is to help the TL achieve the mission in any way necessary, except for carrying coupons. The hardest part about being TL and ATL is the feeling that you aren’t helping carry the load, but the team needs you to guide them and assist them so they can work more effectively and efficiently as a unit.

TL and ATL need to always be communicating. ATL needs to update TL on how things are going with the team while the TL is focusing on achieving the larger task. As TL, i usually stay to the side of the pax and just keep an eye on everybody, check in on them, see how they’re feeling, and I am always evaluating to see if we can improve in anyway to our advantage to achieve the goal.

I usually have my ATL making sure guys are drinking water, rotating couples, staying together as a team, checking in on how people are doing, looking for inefficiencies, etc. They should also be the one to do a headcount after every stop before you move out and report to TL that all are accounted for. This was not done today. TL and ATL must always know how many people are present and that they are accounted for.

Team-

-Rotate the coupons regularly;

-don’t wait for someone to ask for help just go ask them if they are ready to switch;

– take breaks, but get right back in there and help your teammates;

-listen to your TL in ATL and don’t argue with them. It is their job to complete the mission. You can make suggestions to them if you notice something that might help, but keep in mind they are trying to see the big picture as well. This is one of the hardest parts. Let them lead even if you don’t agree. They are doing the best they can. Give grace. It’s a hard position to be in.

-I found it helpful to put all the coupons at the front of the line and keep them up there. Then you just rotate guys from the back to the front to switch out.

– Flag carrier: it is your job to help set the pace. Keep an eye behind you. If you are walking too fast your team will get spread out and casualties will happen. It’s better to take a slower pace and stay together and stay alive then to walk fast and get spread out and die. “Slow is smooth and smooth is fast.”

Guys, that was a blast to put together and watch you execute.

T-claps to Swanee for getting the practice dummy.

This concludes The Week of Cornwallis!

AYE!

The Hill

TWoC day 4: Swing Low Sweet Juggie Jugs

2/28/19

The Hill

The Week of Cornwallis continued today with
-5 men posting for F3 Q-Source leadership manual at Starbucks pre-workout
-13 men posting for a first ever jugs workout, inspired by my good friend Gnarly Goat from F3 Lake Norman. Here is how it went…

Q: Cornwallis
Pax: PVC, Logger, Nomad, Khaki, DC, State, Tulip, FNG Addison (now known as MOTORBOAT), Swayzee, Headlock, Cosmo, Maize

Disclaimer given
Warm-o-rama
Mosey run with side shuffles, butt kickers, high knees, and karaoke
SSH x 5 IC
Jug Straddle Hop x 5 IC
Windmill x 5 IC
Jugmill x 5 IC
IST x 10 IC
IST w/jugs x 10 IC
Merican’s x 5 IC

Thang:
Anytime we moved locations, jugs were overhead for Zamperini’s.

Jug curls x 5 IC
Jug Shoulder Press x 5 IC
Jug Squats x 5 IC
Jug 4 count (ish) thrusters x 10 (ish)

Zamperini to Student center
Lunge walk to the dumpster
Zamperini to Basketball Court

10 Jurpees OYO

Each person had to carry their jugs serpentining up and down the stairs, one person at a time. In the meantime, the rest of the pax were in a circle either holding plank and passing a jug, squat and passing jug or c-sit position passing jug until everyone finished.

Mosey over to the hill behind the barn for jug crawls

Zamperini back to the parking lot
Jug Crushers x 5 IC
5 Jurpees OYO

Zamperini back for Mary

Mary:
Mason Jug Twist x 10 IC
LBC w/ jug x 10 IC
WWII sit ups with jug x 20 single count
Elbow plank and 10 Pickle Pounders to finish it off with a happy ending.

Moleskin:
-First of all, the credit for the inspiration of this workout goes to Gnarly Goat from F3 Lake Norman. I never got to participate in one led by him, but was inspired to give it a shot and lead one here. AYE! Thanks brother!
-Well, as you can imagine, the mumble chatter about jugs was relentless. Seems like everyone had some jug joke to throw in which made for an entertaining morning. Always good to laugh and be together. That’s what happens when you get that many men together with a bunch of free jugs to handle. I won’t repeat any of those jug comments here, but you can imagine.
– T-claps to Marshall! FNG Motorboat, welcome brother, came out because Marshall put an add on the neighborhood facebook channel yesterday! And Marshall wasn’t even here to support him, haha.
-Lastly, I threw out a challenge for March to have a different Q each day this month! That is only 13 different Q’s (not counting Monday ruck days). Sign up now with Logger (T and Th) or myself (Saturday’s).
-Always a great way to start my day being with you men. After 5 years, I still look forward to it and thank you for giving me a reason to take the DRP and get out of the fartsack. Keep getting after it and being High Impact Men!

TWoC Reminder:
Friday- Rest Day. You’ve earned it
Saturday- Ruck mission. 0650 be ready at the Hill. 0700 mission begins.

AYE!

The Hill

TWoC Day 2: Spartacus

2/26/19

The Hill

17 pax for Day 2 of The Week of Cornwallis!

Q: Cornwallis
Pax: Zamboni, Swayzee, Tulip, State, PVC, Nomad, Marshall, Maize, Logger, Kneehigh, Khaki, Headlock, Flash, DC, Brickyard, Beefsteak

Disclaimer
Warm-o-rama (IC)
SSH x 25
IST x 10

Thang:

SPARTACUS (OYO. If you need a break, take an 80 yard mosey. After the completion of each exercise, take an 80 yard mosey).

Mericans x 100
Air Squats x 100
Burpees x 50
LBC x 100
Dry Docks x 100
Jump Squats x 100
Tricep Pullovers x 100
Hand Release Mericans x 100
WWII Sit Ups x 100

Recover Recover

Skin of the Mole:
-For those who completed the Murph yesterday, we were pretty smoked during this workout. I salute you all. Going to feel this one for a while.
-After losing sleep last night due to worrying about the workout I was going to do (let’s just say there were a lot of burpees and a lot of running), I called an audible this morning and pulled out an old favorite that never disappoints.
-Great having a big turnout. Mumblechatter was present, groaning and complaining was happening, including YHC. I even thought I might Splash Merlot at my own workout at one point.
-Everyone gave great effort today and it was awesome to see. I hope you got your money’s worth.
-TWoC continues…
Wed: stretch OYO for 45 minutes.
Thursday: Swing Low Sweet Jugs (bring 2 jugs filled with water
Friday: Rest Day
Saturday: RUCK Mission: Operation Flying Squirrel 🐿
-Keep posting! Keep EH’ing other men to come out!
-Have a great day. As always, it’s an honor to be a part of F3 with you men!

AYE!

The Hill

Plum creek ruck

2/9/19

The Hill

Q: Cornwallis

Pax: Cosmo, Maize, Cinnamon, Flash, Swayzee, Marshall

New route today. See below for details. Worked in mericans, squats, lunges, and mtn climbers at major intersections.

Good to have Flash back out for his second post. Most of us from Thursday are still nursing sore calves. Thanks DC.

AYE!

The Hill

Welcome to Indiana

2/5/19

The Hill

10 Pax for the 1 year anniversary party of the day the M and I loaded up our car and moved to Indiana.

Q: Cornwallis
Pax: Maize, Nomad, DC, Headlock, Khaki, Marshall, Beefsteak, Cinnamon, *FNG Todd (now known in F3 as TULIP)

Warm-o-rama: (all IC)
SSH x 20
IST x 20
Windmill x 10
Weedpickers with a clap x 10
Mtn. Climbers x 20

Thang: 
Mosey to the patio in front of Cornerstone coffee shop, mixing in some side shuffles along the way. It just so happened that there was an alphabet workout board waiting for us to use. We spelled out Cornelius, which is the town I came from. Here is how it went:

30 Squats
25 Burpees
15 Mericans
40 SSH
1 Min Wall sit
2 Min wall sit
30 SSH
30 Lunges
30 Burpees

Mosey to the hill for a 365 day Dora 1-2-3:

Partner 1 runs down the hill and back while partner 2 does exercises. Continue the exercises until all are completed together as a team.
Exercises: 65 Hand release Mericans; 100 Squats; 200 Flutter kicks= 365

Slowsey to parking lot adjacent to the hill for Carolina Dry Dock time bomb counting down from 5.

Mosey back for Mary

Mary: 
In the Mornings, At Night x 5
LBC x 20
Rosalita x 20
Touch Them Heals x 20
Mason Twist x 21
RECOVER RECOVER!

Moleskin: 
-Great job today guys! Always a good time out in the gloom with you all!
-Thanks for coming out Todd, aka Tulip, and welcome to F3! Nice work Headlock for mentioning F3 to Todd. Way to EH! You can thank Headlock for the name, I just asked what the state tree was, he told me Tulip, which is true. Consider it an honor and own it! See you Thursday!
-Great to have Cinnamon back for his second post!
-Called an audible after spelling Cornelius. We were going to spell Carmel, but I was done with burpees. Khaki was happy about the audible.
-It is hard to believe it has been a year, but it has truly been a blessing to be here and to be a part of F3 Indianapolis! I can’t imagine not knowing you all and am grateful God called us up here.
-Keep posting! Keep EH’ing and giving it away to other men!

AYE!

The Hill

No sidewalk Ruck

2/2/19

The Hill

Q: Cornwallis

Pax: Maize, Logger, Brickyard, Nomad

5 gathered in 18 degrees temps, snow on the ground, for a 3.73 mile ruck.

Great pace this morning and thanks Maize for adding to the orienteering the neighborhoods. Sidewalks were covered with snow so we mainly stuck to the roads.

The Hill

Saturday Ruck

1/26/19

The Hill

Q: Cornwallis

Pax: Cosmo, Marshall, Swayzee, Logger.

Rucked 3.6 miles.

Moleskin:

Lots of good times catching up, talking about movies and life.

I thought we would cross a milestone at 3.58, only to be reminded that miles don’t click over at 60 like minutes do. Oh well.

Aye!

Uncategorized

Ruck the Swamp

12/15/18

Q: Cornwallis
Pax: Marshall, KneeHigh, Cosmo

Moleskin:
Talked about life, kids, F3, Swamp, Rucksacks, weather, Monday Ruck option, Dumb and Dumber quotes, etc.
Conversation was continued over coffee.
Thanks for coming out!

AYE!