KneehighVQ

15 PAX reporting for 12-year old Kneehigh’s first Q. Part of New Q March.

#Flash #Nomad #Maize #PVC #Cornwallis #Brickyard #Khaki #Zamboni #Logger #Wolverine #Beefsteak #BettyCrocker #DC #Marshall #Kneehigh

Weather: Rainy and Wet and Cold

Warm-o-Rama:

  • Motivators from 5
  • Down on the wet for some American Hammers

Thang:

  • Mosey to Circle by the Bridge
  • Cards: Diamonds = ‘Mericans, Spades = Mountain Climbers, Hearts = jump squats, Clubs = Side Straddle Hops
  • Two rounds around the circle, cards got soaked, thrown in the trash bin
  • ‘Round the circle again, partial motivator each stop.

Mary

  • ABC’s
  • Morning/Evening
  • Flutter Kicks
  • Betty Crocker, Guest PAX from Savannah, GA: Boat and Canoe

COT

 

Four Leaf Clover (clearance priced)

26 degrees, no wind

17 PAX: Marshall, Wolverine, Zamboni, Motorboat, State, Flash, Cornwallis, Kneehigh, Brickyard, Tulip, Logger, Khaki, PVC, Maize, Headlock, Swayze, Nomad

Warmup: Motivator x 15

Mosey to lower parking lot

Bear craw about 5 spaces, crab walk about 5 spaces, repeat to end of lot. Repeat back the other direction to middle of lot

Thang

Merkins x 25 – run to corner light post

Squats x 25 – run to corner light post

Burpees x 25 – run to corner light post

In-place lunges (each leg = 1) x 25 – run to corner light post

Repeat above x 4

Mosey to COT, recover/recover

Moleskin:

Appreciate the opportunity to Q this morning. Weather was perfect and it was awesome to see the early morning moon while running up the hill at the end of the workout. Privileged to be connected to such a strong group of men. Thanks for the accountability! Mumble chatter was mostly concerns about the number of motivators picked for the warmup (“looks good on paper” – so true) and general conversation to help get through.

Four Leaf Clover (clearance priced)

Pi Day

Weather: 55 degrees with some wind

PAX:

  1. State
  2. Brickyard
  3. Beefsteak
  4. Khaki
  5. Tulip
  6. PVC
  7. Cosmo
  8. Cornwallis
  9. Marshall
  10. Kneehigh
  11. Wolverine
  12. DC
  13. Maize
  14. Zamboni
  15. Bay Watch
  16. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warm Up

  • 20 – SSH
  • 10 – Kick w/twist
  • 10 – Windmill
  • 20 – Seal Jacks
  • 10 – Weedpickers

Thang

  • Dirty Hookup
  • Imperial Squat Walkers
  • Lateral Ventral Raises in Plank
  • Lunge w/ Knee up

Rock Push – Similar to bear crawl but your hands stay on your rock as you push it across the parking lot. When you get to the other side hold Al Gore. When all PAX arrive 10 squats IC. Repeat back to our starting position.

Animal Planet  – starting on one side of the parking lot Q called out changes as we cycled through 6 variations:

  • Bear crawl Kick
  • Squat Pops
  • Bear Crawl
  • Lunce w/knee up
  • Kangaroo
  • Mountain Climbers

Tunnel of Love – Modified where we held an incline plank on a low wall by the fishbowl. PAX bear-crawled under those in plank. When you got to the stairs you crab-walked then back to bear crawl and into incline plank. Repeat back the otherway with a lunge infront of the stairs.

BJ Star Jump Burpees – Across the parking lot you broadjump, Burpee w/ a star jump at the end.

Mary – we sprinted to lines of the parking lot and got on our 6.

  • LBC
  • Sprint
  • American Hammer
  • Sprint
  • Flutter Kicks
  • Sprint
  • Heal Touches
  • Sprint
  • Low Dolly
  • Sprint
  • Morning/Night

Mosey back to the shovel flag.

Recover Recover

Moleskin: The rain mostly held off but the ground was soaked. It didn’t slow us down. Q warned the men up front that there were some items from the Lovefest that we didn’t get to do and they were going to make an appearance here.

Attitudes were mostly positive. Apparently Cornwallis didn’t like the rock push, he broke his in half. Knee high attempted throwing his rock, possibly to break it, he was no Cornwallis.

Lots of mumble chatter around the tunnel of love. Some crop dusting possibly happened, no one owned up.

It was a pleasure! Thank you men.

MotorBoats Virgin Q

The Hill

MotorBoat’s Virgin Q

Weather: 34 and clear. Sunrise 4 minutes into the workout. Some wind that decreased throughout the morning. 

Q: MotorBoat

Pax: Cornwallis, Zamboni, PVC, Nomad, Maize, Brickyard, Wood Chuck, Kodak, Thick Burger, Quick, FNG, FNG, Cosmo

Disclaimer

Warm O Rama

  • Motivators starting at 5
  • Mosey
  • High knees
  • Butt kickers
  • Frankensteins

The Thang

  • Grab Flags, Rucks, and Sandbags (40lb, 50lb, 60ish lb, 90ish lb)
  • Ruck 0.63 mile to cheery tree park
  • Divide into 3 lines with the smaller sandbags
  • 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:
    1. Duckwalk with ruck in front
    2. Monkey Humpers
    3. Planks and some Pickle Pounders in cadence
    4. 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

COT

MoleSkin:

-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.

-Recover, hydrate, and eat well.

AYE!

Chuck’s Octagon

Legend has it that Chuck Norris created the octagon when he roundhouse kicked a square four times. Today’s workout was in celebration of that accomplishment.

Weather: Clear and cold, 10 degrees

Warm O Rama:

  • Run in place (because you can’t outrun Chuck Norris)
  • Kickboxing: Jab Cross and the Chuck Norris Special Roundhouse kick
  • Invisible jump ropes
  • Mosey to the basketball court

Thang: In honor of Chuck’s octagon achievement, we did stations of eight exercises OYO

  • 8 ‘mericans
  • 8 Big Boy Sit Ups
  • 8 Burpees
  • 8 Sprints
  • 80 LBCs
  • 8 Get Out of the Fart Sacks (lay on your back, stand up, repeat)
  • 8 Jump Squats
  • 8 More Sprints

Mosey over to the bridge for some more kickboxing, as Chuck would have wanted it.

  • Jabs
  • Jab Crosses
  • Jab Cross Hooks
  • Jab Cross Hook Roundhouse Kicks

Mary

  • 8 Morning Evenings
  • 8 eight second leglift holds
  • 8 crab cakes
  • 80 more LBCs
  • 8 Crabcakes
  • Popcorn for the last five minutes: #Cornwallis led some dead cockroaches

COT

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!

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!