Pantheon Tribute to Mr. Clean and His Bride

Warmup:  Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1:  Side Straddle hops to summersault to Station 2:  Pullups on Fence,

Station 3:  Bombjacks to Lunge to Station 4:  30lb kettlebell swing,

Station 5:  Burpees to Crabwalk to Station 6:  50lb Ruck Press,

Station 7:  High Knees to Bear Crawl to Station 8:  20 lb Sandbag American Hammer,

Station 9:  Squat Jumps to 1/2 Suicide to Station 10:  40lb Sandbag Slam,

Station 11:  Goofballs to Bear Crawl to Station 12:  20lb Ruck Upright Rows,

Station 13:  Roll Merkin to Gorilla Walkers to Station 14:  10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers:  For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life.  For Lutefisks mother to be cured of cancer.

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2018 Kick-off 1st F Convergence – #218in18 Sad Clown EH-a-thon

A brand new year is upon us! As we all know, it is a time for new beginnings, new goals, new habits, and renewed interest to break vices. For us, it is a time to celebrate another year focused on becoming better men through this organization called F3. To do that, we are going to CONVERGE on Friday, January 12th @ 0515 @ the Harris Teeter (Baxter) parking lot (1750 Highway 160 W, West Town Market, Fort Mill, SC 29708).

With the new year and our #218in18 campaign, its a perfect time to headlock the sad clowns around us, many of whom are setting goals to become better men themselves. We know these sad clowns are excuse ninjas (here are the top 5), but we were once them and have all the tools we need to break them down over the next 2 weeks. So, let’s each focus on getting at least ONE FNG out there with us that morning. You know who they are, work to get them there.

The format of the workout will be SIMPLE. One option (regular bootcamp) split amongst 3 Qs. Look for an announcement soon with the Qs.

Last, but not least, we will be having a 3rd F Convergence right after at Eternal Church (right behind Zaxby’s) from 6:15 – 7:00 led by Gekko. We’ll be reflecting on our #OneWord for 2017 and sharing our #OneWord for 2018. Look for the PreBlast soon!

Let’s get on this guys. NOW is the time to start EH’ing! Get ‘er done!

– Ginsu

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BB – Tempo – 12/28

See BB for runs do exist.

7 showed for a fun filled morning of running.

Originally had two routes planned a 7min group and an over 8 minute group.  As the cold hit us I think we all agreed lets just do the over 8 group.

So we knocked out 5 on a hilly cold windjammer, but hey as Nasa says, the view of the lake at the end was all worth it.

Came back and circled up and talked about all the great things coming, aka read your newsletter.


Traveling Families

Mr. Clean

Injured PAX


As always great time and thanks for the chance to lead!

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Pre-Blast: 218 in ’18

In 2018, the 1st F for F3theFort will be focusing on Growth & Consistency. We want to focus on GROWING the number of PAX not simply to increase our numbers. Rather, so that other men can reap the same rewards that F3 affords us every day: opportunities to lead, be held accountable, experience brotherhood, and push ourselves physically. If we continue to do this one PAX at a time, we slowly change our community.

We want to focus on CONSISTENCY so that we can maintain the standards and values that we have all come to expect and appreciate every time we post in the gloom.

In an effort to challenge ourselves to focus on Growth this year, your Fort Leadership Team is proud to announce the 218 in ’18 initiative. Our goal for this coming year will be to add 218 more consistently attending PAX. This may seem like a big number, but when put in the proper context, it is completely reasonable & achievable. That is 1 FNG for every 2 active members for the entire year, or roughly 1 FNG every 1.5 months for each AO.

However, as I mentioned before, we do not want to grow just for growth’s sake. We want to make sure that the new guys that join us this year stick with us so that they can reap the reward. So, I encourage you to headlock your neighbors, coworkers, friends, pizza delivery guys, insurance agents, and pretty much anyone who will talk to you. HOWEVER, EH’ing does not end after their first post…it continues until that new PAX no longer needs the constant encouragement to get our of the fartsack and in the gloom.

With that said, I encourage all of you to start early this year. Let’s get a jump on our goal by inviting FNGs to join us at our 2018 Kickoff Convergence on Friday, January 12th. There’s a high likelihood these sad clowns will have made resolutions to 1) get in shape and 2) save money in the new year….2 birds/1 stone. Gears and Old Bay will keep us honest through the year with a weekly SadClown-ometer included in the newsletter.

Let’s do this!

– Ginsu

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Pushing through Puddles at Laces In

17 men (6 for Laces Out at 0500 and 11 for Laces In at 0515) posted in the cold wet gloom this morning to get better. After a quick disclaimer with a repeated reminder to modify as necessary and not sue missionaries, YHC took 10 other PAX (10 + YHC makes 11, for those counting) for some mobility work mixed with a little bit of pain.

Warm up mosey zig-zagging through the big parking lot mixed with high knees, butt kickers, and toy soldiers before circling up for the following:

  • (Really) low (really) slow squats X 10 in cadence
  • Windmills X 10 in cadence
  • Hillbilly walkers X 10 in cadence
  • Peter Parkers X 10 in cadence

Holding plank after the Peter Parkers, we pushed back into Downward Dog to open up the calves, hamstrings, back, and shoulders, then proceeded with a little yoga series.

  • Right leg up for 1-leg downward dog
  • Keeping leg up, go to plank, drop to 6”, back to plank, back to downward dog (X 5)
  • Swing right leg forward into lunge, then come up into high lunge for thighmasters (X 10 in cadence, a real crowd pleaser)
  • Moving through plank then side plank (right arm up), flip over into back plank
  • 10 count with right leg up
  • 10 count with left leg up
  • Flipping to side plank (left arm up) then to plank, bring left leg forward into lunge for more thighmasters (X 10 in cadence)
  • Hands down, press back into downward dog with left leg up
  • Repeat downward dog/plank/6”/plank/downward dog cycle (X 5) with left leg up
  • One final downward dog

Recover and shake it out. Feeling warm and fuzzy, we took up a mosey to the band parking lot for the real fun.

The Thang

Avoiding the cars, two lines of cones were set up 60 yards apart, making a 60 yard x 30 yard rectangle. PAX were to perform suggested (since they’re all suggested, right?) exercises, complete 5 plank circles (names suggested by PAX included “breakdancer” and “pommel horse”), then run at 80% to the other set of cones. Repeat the same exercises, plank circles, and run 60 yards back, completing the lap.

The exercises were:

  • Lap 1: broad jump with 5 yard side shuffle, back and forth for 30 yards
  • Lap 2: 2 Carolina dry docks, then flip over and do 2 double-count crab cakes, moving laterally 30 yards
  • Lap 3: lunge walk for 30 yards with 5 jump squats completed every 10 yards along the way
  • Lap 4: bear crawl for 30 yards with 10 LBCs completed every 10 yards along the way

Lacking time to complete lap 5, we ended with 20 burpees OYO and a mosey back to COT to meet up with Laces Out.


  • Bonsai needs a sub Q for Saturday at Alcatraz, and encouraged the PAX to go to the Fort at WEP anyway because Olive will be there.
  • Thanksgiving convergence coming up on Thanksgiving.
  • Bring frozen turkeys when you post on the 18th.
  • Beacon is collecting plastic bags to make beds.
  • Christmas party December 1.
  • “We should really have something like a newsletter that contains all these announcements and goes out at the beginning of the week. That would be really nice.”

Praise and Prayer

  • CSPAN noted that 30% of posted PAX were missionaries, which is a praise and a good reminder to pray for missionaries, their ministries, and their families.
  • Prayers for Trucker’s family as they deal with two losses in the family.
  • Veteran’s Day is Saturday (following Marine Corps birthday on Friday). Praises and prayers for those who have or are serving (and good reminder to reach out to and thank veterans in your life).
  • Prayers for families and relationships

This may not have been the most difficult workout ever, but I had fun. I try to incorporate some different skills into all of my Qs to change up from the norm and improve flexibility and mobility and hopefully prevent chronic injury. We may look ridiculous, but you’ll thank me later.

And as always, it’s an honor to get to Q surrounded by a great group of men. Thanks to Lil E for the opportunity, and nice to see Chinito Grande making a cameo during a brief trip Stateside for meetings.

Until next time.


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PreBlast: Thanksgiving Day Convergence at The Ranch…The Tradition Continues

It’s that time of year again! Time to give thanks for the blessings we have been given and show appreciation to those around us. Time to remember the progress that we’ve made in various areas of our lives and the intentionality with which we wake up each day that drives this progress. Time to be grateful for the fact that we are better today than yesterday, this month than last month, and this year than last year…all because we were given the ability and opportunity to improve ourselves.

Yes, we have a lot to be thankful for, and at F3TheFort, we’ll show our appreciation the only way we know how…commit ourselves to a ridiculously difficult workout at a time when everyone else is still snuggly tucked in their beds. But hey, at least we’ll all do it together. That’s right, it’s TIME FOR THE 5th ANNUAL THANKSGIVING DAY CONVERGENCE!

We’ll gather at The Ranch at 0600 on Thanksgiving Day morning (Nov the 23rd), where we’ll find 3 workout options led by 3 HIMs and 1st time convergence Qs:

  • Moderate Bootcamp – led by Wapner 
  • Regular Bootcamp – led by Lil E
  • Black Diamond – led by WitchHunt

The workouts will be bookended by special messages from a couple HIMs who always know exactly what sweet nothings to whisper in our ears to get us in the Thanksgiving Day mood, Pusher and Santini.

CakeBoss & McGruff will be providing the pot of golden fried fowl at the end of the rainbow of pain.

Make plans to join us on T-giving morning and bring Cousin Eddie and the random nephew sleeping on your couch.


– Ginsu

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Smithers VQ at Footloose – Stairway to Heaven

Smithers VQ

The weather was wonderful this fine fall October Morning…it felt just about as thick as ever and I was sweating even before I got out of bed!  Perfect day for my VQ!

As we were standing around talking before everything got kicked off I was amazed by the show of support of all the PAX rolling in one after another, 29 in all.  If only they had known what was coming ;-).

Started off with my first ever disclaimer…then a mosey to the back parking lot at First Baptist for the warmup:

  • Side Straddle Hops
  • Low Slow Squats
  • Windmills
  • Walking Calf Raises (aka how Cakeboss walked to school) to the wall
  • Wall sits for each PAX 10 count

Mosey across the street, down the steps, and across the next street to the parking lot next to Fort Mill Church of God…and wait, what was that in the humid glow of the streetlight?  Was that a board of pain?  Oh yes…

The Thang:

Partner up.  One partner starts the exercise while the other runs across the street and runs the snake on the set of steps…then back to take over the exercises for the partner.

  • 50 Bombjacks
  • 150 LBC’s
  • 200 Monkey Humpers
  • 150 Squats
  • 50 Merkins
  • 200 Calf Raises
  • 200 Side Straddle Hops

CONTROL is the word of the month.  We are all men….it’s in our DNA to want to be in control.  What do we need to find control?  In a car you need good tires…in a house you need a solid foundation.  You need a STRONG BASE…so…we worked on ours today.  Our legs (and a little bit of our core) were the focus…to give us a strong base to improve our control!

That said, we have all experienced things that didn’t go according to plan, and in many cases you could not regain that control no matter how hard you tried.  It is not easy to let go…it is not easy to adapt quickly…at least not all the time.  So, even when we ARE feeling in control we know that it is the Sky Q who has allowed that and trusted our leadership, Aye!  You see, the Sky Q uses us daily…sometimes to help others who are down, and pick them up…sometimes we are there to help those looking to help a brother up and we are the ones who are down.  Then there are the days where things just move right along without much resistance.  Those are the days where we should be letting the Sky Q know how much we appreciate His trust in us, and asking for continued strength to make Him proud!

Mosey back to COT for a quick round of Mary (just one set of flutter kicks) to close out our time.

My biggest fear was getting done WAY too early or not coming anywhere CLOSE to finishing the workout.  Sky Q steered me right in all the decisions, and I think for my first Q to finish with less than 2 minutes to spare…well, I’ll take that any day!

So, in closing…

My legs hurt, how about yours?

Smithers Out

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