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Quickdraw stalks the next dragon to slay

Quickdraw

By Quickdraw
in Rangers

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Quickdraw

Quickdraw

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For those just joining me, I’m Quickdraw, your friendly neighborhood United States Marine Sergeant.

 

I’ve spent the last two challenges preparing to slay my biggest personal dragon, the Marine Corps Physical Fitness Test (PFT) this Saturday.  My goal score is 250/300.  My dream job assignment (teaching at my job school) is contingent on getting that goal score, because fitness is what we do.  I’ve been training hard and I expect to completely succeed on Saturday.

Which means only one thing:  Done, done, and I’m on to the next one.  I need another quest to pursue.

 

Main Quest

We take two annual fitness tests.  Sometime in the fall, I’ll be tested on the Combat Fitness Test (CFT), which is very, very different from the PFT.  I intend to score above a 290 on that test; I’ve previously run a score in the 270s.  I also have it in my head to run the local half marathon, and participate in a Spartan Race/GORUCK/Tough Mudder (the more the better).  Those events are all merely symptoms of the physical condition I need to be in for the CFT, though.  The CFT is what matters, and that 290 is my Main Quest.

 

A note on scoring

Last challenge I used a system of Miss/Block/Hit/Power Attack/Critical to track my achievement levels.  Calculating those values daily was getting a little demanding, so the simplified version works as such: I score 1 point/day/exercise off the list.  Hit/Power/Critical will be assessed on a weekly basis instead of daily.  Bonus activities are worth a variable amount of extra points at the end of the test.  Final grade scale per quest is A-F in 10% increments out of the total possible 6 weeks*weekly critical hit value.

 

Subquest #1: Upper body

The CFT calls for some very different upper body fitness, but I want to maintain my progress on pullups.  To cut down my pure reps and give my poor shoulders a BREAK, I’m doing my Armstrong Program pullups with my backpack with a 10 lbs brick (yup, that’s what counts as a “break†around here).  Every time I regain Training Set 6 (the number of reps-per-set at which I can perform 9 sets with 1 minute break between sets), I’ll add another 5 lbs to the pack.  By next years PFT, I want to do 20 pullups with 35# in the pack, representing the weight I was my first time here at this school 6 years ago.  All the other exercises are meant to improve my performance on the scored 30# ammo can press on the CFT. The scoring thresholds are meant to allow for some rest days on the ammo-press training.

  • Pullups 1/day Armstrong Program.

  • Unweighted ammo-press training 3 minutes of sun gods, and search for additional exercises.

ONLY ONE/DAY OF

  • Light ammo-press training Use my bricks and light sandbag for timed AMRAP.  Start at 10 lbs*2 minutes.

  • Heavy ammo-press training Make a heavier sandbag, 40 lbs, maybe a 50 lbs as well.  Start at AMRAP 1 minute.

HIT 5 / POWER ATTACK 8 / CRITICAL HIT 12

Bonus activities: Work out with the Powerlifting Club at least once. Make it to one of the Crossfit box’s free Saturday sessions.  Try sledgehammering.

 

Subquest #2: Core

Always room for further improvement here.  I’m shifting away from doing 10 minutes of planks, in favor of some alternative stuff.  Most of my quest goals will benefit from doing more squats, so that’s the thing I’m bringing in.

  • 6-minute abs

  • 5 minutes of planks

  • 50 air squats

  • Another 50 air squats

HIT 10 / POWER ATTACK 15 / CRITICAL HIT 20

Bonus activities: Achieve a 2 minute front plank.

 

Subquest #3: Cardio

For all of my planned/projected major activities in 2014 (see Main Quest), I need to improve my endurance under load.  The CFT, in particular, is meant to rapidly suck all the glycogen out of you and leave you exhausted.

  • Loaded endurance Weighted hikes for time.  I’ll find a good starting point for this as I go, probably my ~1 mile run course and 20 lbs as a starter during this first week.  As I go, I will increase weight, speed, distance, and add hills.

  • Sprints Short course (10 minutes there and back) of lamppost sprints, on-track pyramid sprints.

  • Long Run 5+ miles at a more moderate pace.

HIT 2 / POWER ATTACK 3 / CRITICAL HIT 4

Bonus activities: 12 hour town ruck with my friend Dallas.  Identify (and possibly register for) a GORUCK and/or Spartan.  Trail run in the park areas near my house, minimum 7 miles.

 

Physical Sidequest: Flexibility

I need to be spending more time with my foam roller and stretch bands.  My mobility kinda sucks, and putting my shoulders through 500 pullups/week this past challenge has made it all the more obvious.

  • Foam roller

  • Daytime stretching

  • Post-run stretching

HIT 8 / POWER ATTACK 12 / CRITICAL HIT 16

Bonus activities: Attend a yoga class.  Try some MobilityWOD stuff.

 

Mental Sidequest: Daily Meditation

I am trying to develop a habit of mindfulness meditation.  I bit off more than I could chew last time by trying to increase my sessions-per-day, so the goal here is simply to adopt a habit of daily meditation, weekends included (I get weekends off for everything else).  One session, 2 minutes.  That’s it.  No critical hit threshold, no bonus activities; this is pass/fail on a daily basis, and I will not (this time) enhance it during the challenge.  If I can successfully develop the habit at 1x/day, I can expand it from there NEXT challenge.

__________________

 

I look forward to sharing this challenge with you guys and seeing you accomplish your goals as well. Let's do this!

  • Like 5
"|Improvise, adapt, overcome. "

[ Level 3 Wood Elf Ranger  | STR11DEX5STA6CON3WIS2CHA3 ]

[ Dragons to slay:|250+ PFT 290+ CFT GORUCK Spartan 13.1 290+ PFT 20 +35# Pullups ]

[ Challenges: 1 2 Current ||RPG Fanatics Goblin Ganker ]


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Xena

Xena

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A note on scoring

Last challenge I used a system of Miss/Block/Hit/Power Attack/Critical to track my achievement levels.  Calculating those values daily was getting a little demanding, so the simplified version works as such: I score 1 point/day/exercise off the list.  Hit/Power/Critical will be assessed on a weekly basis instead of daily.  Bonus activities are worth a variable amount of extra points at the end of the test.  Final grade scale per quest is A-F in 10% increments out of the total possible 6 weeks*weekly critical hit value.

 

 

I don't think it was *that* hard. You pretty much got the maximum every day :-)

 

Just kidding. Challenge looks good and looks like a nice switch for you.

  • Like 3

Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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Stonie

Stonie

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I think my eyes just melted from my head looking at all your awesome! Subbing because I could use some of that awesome as inspiration. 

  • Like 2

Stonie

They/Them

Currently reading: Good Omens by Terry Pratchet & Neil Gaiman

Currently playing: Outer Worlds (Xbox)

Current DnD character: A radio presenter who’s magical bardic weapon is a portable radio broadcaster’s kit

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T2sarahconnor

T2sarahconnor

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Goals look awesome for this challenge. Expected nothing less. Subbed as usual. My own personal Marine Motivator!

What time should I look for the post with your final score on Saturday? I am setting an alarm. If you get a perfect score I will do 200 squats tomorrow!

  • Like 1

Level 36 Ranger Sorcerer 

 

Current challenge 

 

 

 

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Quickdraw

Quickdraw

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Goals look awesome for this challenge. Expected nothing less. Subbed as usual. My own personal Marine Motivator!

What time should I look for the post with your final score on Saturday? I am setting an alarm. If you get a perfect score I will do 200 squats tomorrow!

 

I haven't gotten THAT much faster in two weeks, Sarah. :P  But I'm really hoping a week off pullups (I have full range of motion in my shoulders for the first time since January!) may get me to 20.  I'm really expecting at LEAST over 270, and trying for over 280.

 

I'll probably post my final score as soon as I get off the run course, or at worst, after I get home and shower.  By noon Pacific, I'd say.

  • Like 2
"|Improvise, adapt, overcome. "

[ Level 3 Wood Elf Ranger  | STR11DEX5STA6CON3WIS2CHA3 ]

[ Dragons to slay:|250+ PFT 290+ CFT GORUCK Spartan 13.1 290+ PFT 20 +35# Pullups ]

[ Challenges: 1 2 Current ||RPG Fanatics Goblin Ganker ]


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TennisGeek

TennisGeek

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As a tax payer, good to know our guys are really strong!

Subbed.

  • Like 2

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5, #4, #3, #2.5,  #2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Raevn

Raevn

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Good luck with your test, you should definitely get that perfect score and make Sarah do those 200 squats. :P

  • Like 1

Raevn


Level 2 Wood Elf Assassin


Challenges 1 | 2


 


“We choose to go to the moon in this decade and do the other things. Not because they are easy, but because they are hard.†- John F. Kennedy

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rita lin

rita lin

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Posted

Good luck!

 

It sounds like another awesome challenge. I'm sure you'll manage all critical hits, as I seem to remember you doing most the time last challenge haha

  • Like 1

Level 8 Half Elf Ranger

 

STR:19 ~ DEX:6 ~ CON:21 ~ WIS:20 ~ STA:12 ~ CHA:9

 

 

Current Challenge - Previous Challenges: #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12

 

 

"Keep your friends close, and your enemies within 10 feet of the pack."

 

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Quickdraw

Quickdraw

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18 pull ups

100 crunches (only took 1:10 out of the 2 minutes)

21:07 three-mile run

(drumroll please)

271/300.

Best score of my life, and 21 points more than the senior boss "would like to see" for my assignment as an instructor here.

What's got two thumbs and a dream job? THIS guy!

  • Like 7
"|Improvise, adapt, overcome. "

[ Level 3 Wood Elf Ranger  | STR11DEX5STA6CON3WIS2CHA3 ]

[ Dragons to slay:|250+ PFT 290+ CFT GORUCK Spartan 13.1 290+ PFT 20 +35# Pullups ]

[ Challenges: 1 2 Current ||RPG Fanatics Goblin Ganker ]


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Quickdraw

Quickdraw

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Welcome aboard, old friends and new alike!

 

I don't think it was *that* hard. You pretty much got the maximum every day :-)

 

Just kidding. Challenge looks good and looks like a nice switch for you.

 

LOL, yeah, but the backend bookkeeping of what I was accomplishing was harder than it had to be.

 

Is that all? Hope you enjoy the break ;) That CFT looks pretty brutal...wouldn't know where to start training for that! I'll be following your thread with great interest. Good luck!

That's all for NOW. :D

I think my eyes just melted from my head looking at all your awesome! Subbing because I could use some of that awesome as inspiration. 

Glad to have you along!

Wow this will be an exciting thread to watch. Subbed! :)

And reciprocated!

Functional fitness!

Sent from my DROID RAZR using Tapatalk

Indeed!

Aha!  The Goblin Ganker himself. :)

Hah, yeah, and I am locked and loaded for the next round of Fanatics, my friend.

Holy crap that's intense. Awesome! I would wish you luck, but it doesn't sound like you need it cause your challenge is in the bag.

Also, do I detect a fellow Foo Fighters fan?

All my life. :D

"|Improvise, adapt, overcome. "

[ Level 3 Wood Elf Ranger  | STR11DEX5STA6CON3WIS2CHA3 ]

[ Dragons to slay:|250+ PFT 290+ CFT GORUCK Spartan 13.1 290+ PFT 20 +35# Pullups ]

[ Challenges: 1 2 Current ||RPG Fanatics Goblin Ganker ]


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Quickdraw

Quickdraw

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As a tax payer, good to know our guys are really strong!

Subbed.

We like to make sure you get a good return on your investment.  :D

Good luck with your test, you should definitely get that perfect score and make Sarah do those 200 squats.  :tongue:

I set a PR and she's doing it.  Next year it WILL be a perfect.  :D

Good luck!

 

It sounds like another awesome challenge. I'm sure you'll manage all critical hits, as I seem to remember you doing most the time last challenge haha

I'm ready to keep the streak going!  :D

Good luck Quickdraw, you have got this!

Thanks!

Subbed again!

Welcome!

Outstanding! I will do the 200 squats today anyway!

I kept hitting refresh so I could be the first to congratulate you.

Hard work pays off. Have a fabulous weekend!

Thanks again!

  • Like 1
"|Improvise, adapt, overcome. "

[ Level 3 Wood Elf Ranger  | STR11DEX5STA6CON3WIS2CHA3 ]

[ Dragons to slay:|250+ PFT 290+ CFT GORUCK Spartan 13.1 290+ PFT 20 +35# Pullups ]

[ Challenges: 1 2 Current ||RPG Fanatics Goblin Ganker ]


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Raevn

Raevn

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Posted

Great job. :D

You definitely deserve that dream job of yours!

  • Like 1

Raevn


Level 2 Wood Elf Assassin


Challenges 1 | 2


 


“We choose to go to the moon in this decade and do the other things. Not because they are easy, but because they are hard.†- John F. Kennedy

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