Jacked-up Egyptian-Indian alligator walks?

Q, Nomad 1st 30 (Lower body) and Ginsu 2nd 30 (Upper Body)
Beautiful morning at The Fort. Conversations went from Dark Helmet’s Ruck to Dora’s backpack, to Diego’s survival pack, to WonderPets. At this point, YHC realized it was time to get started.
String of pearls Warmup around WEP
  • SSH 19
  • Windmill 11
  • LBC 15
  • Morracsan nightclub 25
  • Mountain climber 20
Stretch
  • leg/calf R/L, L/R, lean L/R, R/L, (Jiffy called hamstring stretches)

 

Airborne and Rebel mosey’d by on the path wearing lights and reflective gear
Jacked up 11’s
    (on the statue hill)
  • Bombjacks at the bottom
  • Plankjacks at the top
  • (LBCs til 6)
This was awful. Dark Helmet even had to take his Ruck off. But PAX were encouraging to each other.
Mosey to center of field
Walk-Like-An-Egyptian
  • (Single file line)  Lunge and hold 1 leg while PAX at back jailbrakes to front, then Switch legs (rotate core for extra credit). Walk distance from outer path to playground.
HappyJacks
  • (Circle up)  – 4x (5 SSH + 2 jump lunge)
— Switch to Ginsu —
(Ginsu claimed to have tweaked his back. Glad he didn’t have a healthy back – he brought the pain)
– 5 burpees OYO
– Egyption-Indian Alligator Walk (by with Alligator Crawl, switching L/R which each PAX jailbreak)
– 5 burpees OYO
– Egyption-Indian Alligator Walk
– 20 4-count Freddy Mercurys
– 5 burpees OYO
Mosey to playground
– 20 4-count dips on the wall
– Take a lap around playground
– 20 4-count dips on the wall
– Take a lap around playground
– 10 4-count derkins on the wall
– Take a lap around playground
– 10 4-count derkins on the wall
– Take a lap around playground
Partner up
– Partner 1 – 10 pull ups
– Partner 2 – 20 LBCs
– flip flop
– rinse and repeat x3
Mosey to COT for Mary
– 20 4-count heals to heaven
– 10 4-count hand release merkins
– 20 4-count LBCs
– 10 4-count hand release merkins
– Captain Thor 5×20
Ginsu choose for Mary to be on asphalt vs. grass, which reminded YHC not to get comfortable in my comfortable grassy life.
COT
Announcements
– Reading help at Bethlehem Church
– Yeti
– Pancake breakfast
– Convergence on Tuesday
Prayers & Praise
– FM High Band Leader, John Pruitt (recovering stroke)
– Dark Helmet’s 2.0 Baptism
– Corruption family member recovering from foot surgery
– Jiffy, wife recovering from surgery
– Our children and youth, and those that INFLUENCE them
Thanks Bonzai for the chance
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GC BC

Another beautiful, slightly cool morning as the PAX assembled at the buffet. 5:15 hit and we broke up into bootcampers and ruckers. Disclaimer was given and off we moseyed to behind Teeter. Circle up for normal warmups: SSH (20), HW (20), Low slow squats (15), Windmill (10), Peter Parker (10), Parker Peter (10), MNC (20).

Mosey over to water fountain behind apartments. Spread out around it and then bear crawl around entire fountain circle. Take a couple of steps over to bottom of hill. Time for deconstructed burpee ladder: squat thrusters (I’m sure they have some F3 name I’m missing), jump squats, & merkins. Do same number of these at bottom of hill, run to top of hill, do remainder of ladder, then run back to bottom and plank for the 6 before next round.

  • R1 -> Bottom = 20/20/20, Top = 0/0/0
  • R2 -> Bottom = 15/15/15, Top = 5/5/5
  • R3 -> Bottom = 10/10/10, Top = 10/10/10
  • R4 -> Bottom = 5/5/5, Top = 15/15/15
  • R5 -> Bottom = 0/0/0, Top = 20/20/20

Mosey back to small traffic circle in front of apartments. Circle up, all PAX doing lunges. One by one each PAX did 4 burpees. After we made it around the circle, 20 CDDs & 20 Flutters.

Mosey to side lot and break into 2 lines for sprints. Line 1 sprint to end of building, line 2 take off once line 1 gets 3/4 down. 4 sets of sprints. Time for some ab work. 10 small circles clockwise, 10 small circles counter-clockwise, 10 box-cutters. 4 more sets of sprints and some more abs: 10 toe-touch LBCs, 10 hello-dollies, & 10 rosalitas.  Times almost up, one final sprint, all you got back to COT.

Great work by all the PAX today. It’s always encouraging to see some new faces, several old faces, and some guys coming back from IR. Always an honor lead this group! Thanks Decibel for the opportunity.

-Mainframe

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Read directions and go…

Short mosey over to band practice parking lot with some high knees, butt kickers, and high skipping.  Next we circled up for the following warm-up:

  • SSH, Imperial walkers, cherry picker, mountain climbers, Moroccan night club, hillbilly walker
  • Stretching – downward dog, honeymooner, sitting down with knee up pressing elbow on knee to stretch your back, and last we laid on our backs and pulled knees to chest

Then on to the fun.  Staying on the practice field parking lot, we had 2 sets of activities spaced out 40 yards.  One station had cinder blocks for us to play with.  We split into 2 groups where the goal was to perform the first exercise on the list (some OYO and some in cadence) then run the 40 yards to the other set of activities starting at the top of the list, performing that exercise, then back to station 1, etc.

Station 1 – w/ blocks

5 Block shoulder press (x2)

10 Lunges (10 each leg) with block

20 Curls

30 Dips on block

40 American hammer with block (single count)

50 LBC

60 Ski jumps

60 Calf raises

50 Plank jacks

40 Squats with block

30 Bench press

20 Row with block

10 Merkins using block alternating arm (10 / arm)

5 Plank alternating shoulder taps (5 each)

 

Station 2 – no blocks

5 Burpee

10 Diamond merkins

20 Knee to chest jumps

30 Mountain climbers

40 Monkey humpers

50 Seal jacks

60 SSH

60 Moroccan night club

50 Shoulder presses

40 Crab cakes

30 Flutters

20 Flying squirrel

10 Durkin (get partner to put feet on back)

5 Dive bombers

 

Wrapped up and mosey’d back to COT and met up with #lacesout group.  We all had the pleasure of having FNG – Gilligan join us from Florida.  Thanks Pusher for dragging him out!  Had a great time and glad we made it through all exercises with no PAX left behind!

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I hate you, I love you, I hate that I love you

Weather – 35 degrees and not sunny with a slight wind coming in from the northeast.

13/14 PAX (not sure the total number but 21 was the total between Laces In and Laces out) showed YHC some love by posting on this beautiful Thursday morning. No joke I thought most would post the Celebrity Q CSPAN on the Track considering it is P200 training season. Though he PAX showed some love, YHC didn’t show it back. Here’s how the beatdown went:

The Thang

Mosey around the parking lot with some Butt Kicks, High Knees, Karoake and Toy Soldiers. Circle up for COP

SSH x 25
IW x 15
Windmills x 10
Mountain Climbers x 15
Peter Parkers x 10
Parker Peters x 10
Low Slow Squats x 15

Mosey over to the hill.
1 partner runs to the first speed bump while partner exercises. Plank after each round of exercise.
100 Hip Thrusters (plenty of jokes about thrusting and humping)
100 Merkins (jokes stopped after they realize whats happening)
100 Squat Jumps
At this point the PAX realize its a deconstructed burpee.
100 Burpees (aka 100 I Hate You’s)

Mosey over to the Large Gym Parking lot where cones were setup
Exercises done Cupcake style (formerly known as a suicide)
40 SSH, run to first cone, 20 Carolina Dry docks, run back to start, 40 SSH, run to 2nd cone 25 LBC’s, Run Back to start 40 SSH, run to third cone 25 Squats, run to start 40 SSH, run to last cone 5 Burpees, run back to the start.
Mosey 3/4 a big lap until over at the 5 Burpee cone.
Rinse and repeat but the start line is at the Burpees.
5 Burpees, run, 25 squats, run, 5 burpees, run, 25 LBC’s, run, 5 burpees, run, 20 CDD, run, 5 burpees, run, 40 SSH. Finish at SSH. Mosey back for 2 minutes of Mary – LBC’s and Flutter Kicks

COT and BOM with Laces Out

Announcements – Yeti 2-24, Reading with kids on Mon/Wed (contact Deacon/Copay), Saturday coffeteria at Peach Stand following workouts, read your newsletter.

Prayers – Corruptions Mom having Surgery today, FMHS teacher that had open heart surgery this week, marriages, families, kids, our community

Moleskin
1. Thanks Lil E for the opportunity to lead this morning.
2. Great Push this morning by All PAX. Moderate amount of complaining. I can handle that. And yes, I have love/hate relationship with burpees.
3. 1 month into 2018 and how are we all with our 1 word. As some of you may know my word is Patience. It has already taken on many forms throughout the first month. The biggest takeaway thus far is to remember to take a deep breath every now and then and just let it all go out instead of keeping everything inside.
4. Just Breathe

Shanks out

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Different Q to prevent 0-59. Turns out it was just a #GDTBATH

Temps of 20F, 15 PAX were early and ready to go. Mumblechatter of running vs standing around was way better.
Mosey through Pickup Lanes x2
  • Regular
  • High knees
  • Butt Kickers
  • Toy Soldiers
COP at Basketball Court
  • SSH
  • Windmill
  • Moroccan Nightclub
  • Peter Parker –> Jekyll was quick to call YHC’s exercise as Mountain Climbers, so Jekyll gave a demo of a real Peter Parker (legs wide) and everyone was enlightened
  • Parker Peter
YHC is a Clemson fan, and the goal was to do something different today so that Clemson did not go 0-59 (Spoiler Alert) when playing basketball at UNC. So we did some basketball themed work
Basketball
  • Baseline
    • Side shuffles “Defense” (reverse, back up)
  • Circle up
    • Wojo – slap ground, clap – 4count x15
    • Plank + Merkin Wave 2count – x2
    • Squat – basketball ball hot potato in circle
  • Curb
    • Toe-taps – 4count x30
    • Dips x30 OYO –> The name “Herb Sendek” was mentioned to Maximus by YHC during this exercise. We kept that between us.
  • Baseline
    • Ball roll backwards (pretend 1 hand on ball, 1 hand in air) in a defensive position – 4-counts to switch position
    • Suicide
  • Knock-out
    • PAX wearing gloves shooting on 10ft goals wasn’t awesome. But we Played knock-out for about 5min and PAX did SSH-like exercises while they waited, or if they were knocked out
  • 4-Corners – showing respect to Dean Smith, totally 58
    • 10 Burpees
    • 10 Merkins
    • 20 Mountain Climbers
    • 18 LBCs
Over the wall
  • Burpee from 1 up to 5 count
    • Over-the-Wall
  • Donkey Kicks, 1 each time
Mary – people’s choice
  • Nomad – American Hammers
  • Flattire, Jekyll, MacGyver, Maximus – I forgot what they called 🙁
  • Cooter – LBCs
  • Router – Boxcutters
  • Fishsticks – Superman + Parachute
COT
  • Prayers
    • Nomad – Father’s, to be better ones, for youth group that doesn’t have them, and to make sure we are following our heavenly one
    • Maximus – Fathering daughter’s
    • Router – teaching son how to be a man, and girls for the type of man they should find
    • Maxims – In Memory, Gremlin in Mint Hill
    • Jekyll – for us to be able to receive love.
It was a fun Q. It didn’t end Clemson basketball streak of losing at UNC, but it still has me sore as I finish this backlist within 48hr of completing the Q, so thats good?
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#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Clydesdale Shuffle

We had 20 at Clydesdale’s for a balmy run.  A few men took to the Baxter trails while the rest of us headed out for a Grey Rock loop.  Sure it’s 5mi. I said if you add the little harvest Pt. road hill.  Well that was wrong. All in all it was 4mi. and some change.  I really couldn’t tell ya cause I took a detour back and skipped that big freakin hill.  I did about 3.3mi.  Wasn’t feelin it.  Well it is Clydesdale’s ya know.  Anyway I have to mention that McGuyver went for a blazin 6mi stretch and still was back by 6.  That dude can fly.  That’s all  I got.

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2017 Clave Boss 5k/10k & Christmas Convergence

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – http://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – http://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Changing of The Guard- Ranch Style

When checking in with the scheduled Q that was suppose to bring todays beat down, and he said he needed to call in a relief. YHC took it as an early Christmas present. Not only was I able to Q today I also got to hand off the shovel flag to a true HIM. It has an an honor to get to spend the last year leading on of my favorite AOs in all of The Fort, but also to be as excited to give it to Jiffy. He will only make this site even better.

We started off the morning with cars pulling in all the way up to the disclaimer. It was brief but to the point. All PAX knew to give what they could. Dig deep it will only hurt for 45 minutes. So they thought.

Start with easy mosey throwing in some high knees, butt kickers, karaoke.

Circle up SSHx20, IW x 15, windmills x 15, monkey humpers X15, Peter parkers x 10, 6 inches and hold x 2.

mosey to picnic benches dips in cadence x10 followed by derkins x10 for 3 sets.

change to legs 10 squat box jumps, 10 calf raises X3 sets

mosey to wall keep legs burning by doing 20 second wall sit.

Mosey to back of school. Partner up for DORA 1-2-3.

Partner 1 runs loop, Partner 2 merkins, squats, flutters.

Mosey to playground- 5 pulls ups 10 big boy sit-ups, 4 pull ups 8 big boy sit-ups down to 1.

Max set of pull ups.

Mosey to entrance 5 trees lunge walk to first, broad jump to second, bear crawl to third, squat walk to forth, and reverse lunge to fifth.

go back with lunge walk sprint, lunge walk sprint.

Mosey to COT. 1 min ab work.

Hand off Shovel Flag to Jiffy.

Announcements- Joe Davis Jan 6, Convergence this Saturday tega cay elementary 0600 5k/10k.

Prayers and praises for family’s coming and going out of town.

It has been a pleasure to serve the Ranch, the PAX and look forward to another leadership roll in F3.

Backdraft out…

 

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