Split up into teams – 2 PAX farmer carry blocks to next light pole while remaining PAX alternate doing SSHs and LBCs AMRAP then run to blocks and swap – around the fountain by the stairs and back to the flag
Run back and forth across parking lot for skull crushers and merkins 10:1 to 1:10
Block Ring of Fire – hold out block with 5 curls around the circle
Block Mary (hold a block, if you can):
Block presses IC x10
Flutter kicks IC x25
Block presses IC x10
Hello Dolly IC x15
Block presses IC x10
Box cutters IC x10
Block presses IC x10
COR, COT, NOR
Absolutely perfect morning for a workout and the PAX didn’t disappoint…. that is except for Oompa Loompa. Dreadful fartsack if there ever was one. He laid a beatdown on us Monday and YHC couldn’t wait to give it back. Nevertheless 13 men (and young men) strong endured a lot of block work. Got the arms nice and warm with the bat wing for what was in store. Some difficulty in describing the contest but the PAX jumped right in for a spirited race around the fountain (team #1 victorious). YHC’s 2.0 seemed more interested in catching toads than carrying blocks, but that is to be expected from an 11 year old I suppose. Block work continued throughout including a new ring of fire with block held out and a lot of block presses. Arms are definitely going to be feeling the burn later. Could turn out to be an all time great name and maybe first in F3 Nation with NOR Toomah (think Arnold Schwarzenegger). Great to have Porkchop back with us off of injured reserve. 2.0 asked when we got home how many times I’ve led the workout, so I counted (yes I am a CPA after all), and today was Q #65. Hard to believe it’s been that many, but it is always rewarding and great to see the progress being made as we approach 2nd anniversary of BlackCat. Keep EHing and keep accelerating! Aye!
Dollys x 15
Leg Lifts x 10
Box Cutters x 15
Pickle Pointers x 20
Mumble: Good to have another FNG this morning. Good workout that allows for modifying as needed. First time we’ve had someone (Tofu) modify to make it harder though. Oh to be young. Get your shirt orders to Wapner by Saturday so he can put in the order in time to receive them for the Hotdog Festival. Block out at least one evening to help check ideas and bags at the Festival.
Disclaimer given Started Movement 4 of the 9 Pax showed up as we were leaving. Disclaimer given again grabbed rucks and headed to Inlow park (~.6mile)
YHC felt that we should take it easy and do a pyramid workout. Start with a single rep of the first exercise and then move up to 2 reps of the next exercise. He announced it should be easy with the goal of getting up to 33 reps and then back down. He had not attempted this at home……
Kick with twist
8ct man maker
Single Arm ruck swings (5 each side)
Lougains (big boy sit-up with weight)
Makhtar N’Diayes (plank, to elbow)
Shoulder to shoulder press
Squirming turtle (Dying cockroach)
Q changed up a couple at the end to keep us on our 6 as we were running out of time and then we went back and finished the reps. Q smoked himself and changed a lot of exercises to OYO instead of IC as he couldn’t keep the cadence. We did not make it back down the pyramid as we were behind schedule. Grabbed rucks and headed back.
COT and Name-o-rama. FNG Elliot is now “Ace” Welcome. YHC’s 2.0 Zeke is doing great. Surgery was better than expected and he was home within 48 hours.
Moleskin: Q will try and do his own workout prior so that he knows how to do it better, haha. It’s always a pleasure. Be well and do great things with epic people.
Maestro wapner IM fng jay z Oompa loompa Popeye Piper crabypo humdinger
Arm Circles IC both directions x15
Willy Mays Hays
Arm stretches- right over left/left over right
Mosey to the happy place
Motivator from 6, merkin x15, 10 big boys
Lap around the shelter house-bathroom path
Motivator from 6, wide merkins x15, 25 LBCs – Lap around the shelter house-bathroom path
Motivator from 6, ring of fire al gores
10 Burpees followed by one lap around the petting zoo X4 — only made it 3 with the IM exception- nice work
Flutter kicks IC 25
Knee up 15 OYO
Bicycle IC 25
Big boys 10 OYO
Planks for 45sec with 15 sec rest x2
Welcomed in our FNG (Kyle Bruton) for the workout. It was great to see us get to double figures this morning. The mumble started off with the motivator making more than one appearance in the workout. Underestimated the burpee mile and the amount of suckness that came along with it. We made sure to mention Pew pew and his family- hope all is well. Great overall workout this morning that included NO stairs.
15 PAX posted in the gloom for a different kind of beatdown. Coming off of a story about a Boston Marathon runner who dedicated each mile to a different person, reading Can’t Hurt Me by David Goggins and learning about the 40% Rule, Memorial Day coming up, and a long wait before a chance to Q, I put together a special (& sadistic) downPAINment for Tuesday 5/21/2019.
3 rounds of
10 SSH ic
10 LBC ic
10 Merkins ic
(OK I said 5 but got impatient because it was taking too long so I cut it short, which left PAX longing for more…stay tuned)
Mosey with intermittent sprints
Lunges from parking spaces to next line
R&R back to the start
R&R (of all 40 squats and 2 lunge walks)
HR Merkins tabata
Story of my grandpa James Gilkey
Hand Lift Merkins tabata
Flutter Kicks x60
Warm Up (reprise)
We had to return to the last 2 rounds of the warm Up that was promised to the PAX and they were thankful for the chance to revisit the Merkin portion of the workout one last time
2 rounds of
10 SSH ic
10 LBC ic
10 Merkins ic
Low Dolly x20 ic
Crunchy Frog x25 ic
Today was hard, but we got WAY stronger. Glad to have another Marine join us with the addition of FNG now named Clubber. Unfortunately time ran short and we skipped the calf raise and pull up portions of the beat down, but there is always next Q for that. Looking forward to the team battle, even though it is postponed until June.
Front person cleans the bag and then tosses it as far as they can. Next person in line repeats until we get across the field. Rotate lines half way across the field.
1 person on each sandbag and does 10 “bear complexes” (clean, front squat, back squat, repeat).The rest of the Pax does the following exercises until the 10 are done:
Duckwalk with ruck in front
Planks and some Pickle Pounders in cadence
Squats with ruck in front
Pax Circles up and squats
Move the sandbags 2 times around the circle to the right
30 second rest
2 times around to the left
3 lines and move the sandbags back across the field
Rucks off, make a shoulder to shoulder line while sitting alternating the direction facing. Everyone does a sit up together. Sandbags passed down the line. Repeat with sandbags going to opposite direction
Form up in 2 lines with flags up front, then heavier 2 sandbags, then lighter 2 sandbags. Return ruck to the Hill. Indian run from the back of the line every so often and have everyone rotate back through the fun
-It was an honor to get to Q my first workout. Although new to the F3 scene, I’ve done a couple of rucks before. Thanks for letting me Q!
-Some mumble chatter about the heavy bag that I am going to name El Diablo. The difference in the bags was very apparent but made for a good change in the workout.
-Two FNGs today who kicked some major butt, especially having never rucked before. Please welcome Lead Pipe and Bay Watch
-I’m grateful that I’ve meet all of you and get to work out with an awesome group of dudes. I appreciate you pushing me to be a better person daily.
-T-claps to Marshall and Tulip. Tulip did a 6 mile ruck last night, a new record for him! Marshall busted out a 20 miler overnight and needed some rest this morning.
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.
-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.
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…
Pax: PVC, Logger, Nomad, Khaki, DC, State, Tulip, FNG Addison (now known as MOTORBOAT), Swayzee, Headlock, Cosmo, Maize
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
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
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.
-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!
Friday- Rest Day. You’ve earned it
Saturday- Ruck mission. 0650 be ready at the Hill. 0700 mission begins.
13 (yes 13!) PAX met on this lovely morning to ruck in the woods. After a short tour of the parking lot and picking up our ‘hot’ PAX, we moved to the woods for a repetitive, but fun ruck circuit. All PAX performed solidly, keeping on pace and having time for suitable mumble chatter, PAX talk and attempting to smooth the ice not the flood pond with Zamboni (no injuries to report…thankfully).
Awesome ruck, awesome group of men, awesome morning and sunrise…no more to say…except keep EHing so others can experience these morning with us!