Dora takes to the Gridiron

2015-08-26Leave a comment

QIC: Sir Topham Hatt
When: 08/25/2015
Pax: Trojan, Lab Rat, Dog Pound, Cspan, Chaser, Maximus, Aticus, Bubba Gump, Crab Cakes, Melo, Green Wave, Weezer, Sir Topham Hatt
Posted In: The Colosseum

A Bakers Dozen of The Fort’s finest rolled into the Colosseum for the latest installment at this great AO. This AO has so much to offer that I was having a hard time trimming down the weinke.

The Thang:

Mosey to football field and line up on the goal line. Run to the other goal line starting slow and building to 75% effort by the end. (Watch out for the imaginary net in goal). Run back but perform toy soldiers first and last 25 yards.

COP: SSHx25, Merikinsx10, IWx15, Wide Arm Merkinsx10, Low Slow Squatsx20, CCDx10 hold position for Merkinsx5 to 6″

Back to the goal line and partner up for some Dora 3, 2, 1. Swapping off while the other partner runs to the other goal line and back perform 300 Squats, 200 LBCs, 100 Burpees (Crowd favorite and not a lot of mumble chatter here)

Mosey up the stairs to the first parking lot. Bear crawl across lot and perform 5 Incline Merkins on the curb. Reverse bear crawl back for 1 decline merkin. Rinse and repeat while dropping an incline merkin and adding decline until 5 decline merkins are reached. This was a doozy as most pax resorted to “modifiing as needed” to reverse lunges. T-claps to the men who completed as described!

Circle up for some Freddie Mercuries, Protractor and Hello Dolly.

Jail break to COT

Moleskin:

There are a lot of events coming up. The Fort 3 year anniversary, Fastest 5K, Mud Run and Christmas Party. Check website and newsletter. Also Run for Attention 5k www.runforattention.org on 10/10. This run benefits the Palmetto School which the kids at CAH attend.

Prayers for our F3 Brothers who are recovering from injury and our school leaders.

I am humbled by the hard work these men displayed today and the opportunity to lead!

STH

TClap |

Is this a running workout?

2015-08-26Leave a comment

QIC: CSPAN
When: 08/24/15
Pax: Beast, Rock Thrill, Rockwell, MySpace, Heisman, Bounty Hunter, Pebbles, Bird Cage, Rebel, Ringer, Esso, & 1-Niner
Posted In: The Snake Pit

4 showed for pre-run, Niners’s watch log them at 3.5 miles.

Disclaimer~witnessed by all

Mosey around school for light warmup

COP with all my favorites to ten counts

Using light poles for “pyramid of pain” and it should be noted that gazelles got in 10 stations and 3.7 miles + carrying your bell between stations… in 45 minutes #fit

Pyramid=

10 burpees

20 KB curls

30 KB Triceps

40 KB Squats

50 LBC

60 KB Calf Raises

70 SSH

80 Flutter

and head back down the pyramid

Running the bus loop seemed like a better idea prior to about the third station…seems like I have a new talent at screwing up Kettle Bell workouts with way too much running #sorrynotsorry

Niner, Ringer, and Pebbles paced the group, and we were all playing the role of #Chaser

appreciate the opportunity to Q, really fun, fast and fit group of #HIM @F3Tomahawk

Be a better man today than you were yesterday

Aye,

CSPAN

TClap |

You get a rock, you get a rock, we all get a rock!

2015-08-26Leave a comment

QIC: Chaser
When: 08/26/15
Pax: Pebbles, SkateOrDie, Dogpound, Photobomb, Altercation, Destiny, Cake Boss (late arrival), Chicken Hawk, Full Count, Rebel, SirTophamHat, OldBay, Macgyer, Backdraft, Geronimo
Posted In: Ring of Fire

YHC had the honor of leading the fine men of the Fort at the Coop again. As many have said, this is our most complete AO in the rotation and I felt it was time to use all of its goodness today (except for the track, which was locked). After the warm-up detailed below I talked a bit about something that struck me this weekend as I was listening to BBC radio. They were speaking to a female rabbi who is leading smaller groups in California to worship a more focused and intimate setting – they meet in private homes, cafes and restaurants. The thought process is that it is nice to break out of the norm and put yourself in the fringes. An are where there is a focus on something other than just going with the flow and accepting today’s society as just “the way it is.” She also spoke about the emergence of mega-churches and the fact that sometime people feel lost in those settings. She wasn’t making a judgment about mega-churches, in general, but she noticed the needs/wants of certain people to stand out and be held accountable. People growing tired of the “free pizza if you attend this worship” and the thirst to be missed if you are absent, to be held accountable for when you are there. For obvious reasons, this put my mind to F3…we are the fringe. We are missed when we are absent. We are noticed when we are gone. And we are held accountable to bring something to the table when we arrive. Be it sweat equity with the “you against you” attitude of the workouts or actually serving as Q for the workout. We are the fringe.

Warm-up

Lap around the parking lot with high knees, butt kickers, karaoke, skip hops and backwards running mixed throughout.
Circle up near the rock pile for WM, SHH, Slow-low Squats, Slow merkins, and a plank series.
Now, grab a rock….and choose wisely.

The Tour

Mosey to the Grinder
- 10 Rock burpees
- Sprint to the other side
- Sprint back
- 25 yard lunges with the rock
Mosey to the upper practice field
- 1st corner = 25 rock squats
- 2nd corner = 20 rock curls, 20 rock overhead tricep extensions
- 3rd corner = 25 merkins on your rock
- 4th corner = I honestly forget – maybe more curls and triceps…
Mosey back to the parking lot
- 25 LBCs with rock on chest
- 10 Russian Twists with rock
Mosey to ROTC building and split into two groups
- Group 1 – 10 burpee pull-ups
- Group 2 – run to bottom of hill with rock and then back up – rock LBCs until Group 1 is done
- Switch up
Mosey to Wall of building at base of hill
- People’s chair while holding rock
- 10 count Sir Topham Hat – then drop 6″
- 10 count Pebbles with rock overhead
- 10 count YHC
Mosey to garden area
- 10 (each leg) step ups onto planter boxes with rock
- 10 (each leg) step ups onto planter boxes with rock press over head
Mosey to base of hill
- 25 rock curls
- 25 rock overhead tricep extensions
Slow mosey back up hill to rock pile while holding the rock overhead and passing it hand to hand
- More low slow squats
Toss that rock and mosey back to COT with come high knees and butt kickers mixed in.

BOM

Moleskin

Cake Boss made a late appearance to the workout cleverly arriving right after we tossed the rocks – a true veteran move.

Good hard work by all the PAX. Announcements in the newsletter and some praise lifted up for Chicken Hawk’s son to have the courage to come to him about a delicate matter at school. Talk to your kids and let them know they can talk to you. Always a pleasure to lead!

Aye!

TClap |

11 Strong at The Ballroom

2015-08-25Leave a comment

QIC: Spiderman
When: 08/25/15
Pax: Cheddah, Barry Manilow, Axl, Montelongo, Serrano, Stang, Cable Guy, Geronimo, Dark Helmet, Mainframe
Posted In: The Ballroom

11 Men arrived at the Ballroom with instructions to wear their comfortable shoes. After a short disclaimer and the PAX learned what today would entail. The first part of the workout was a run and gun with a tour of the near-bye businesses.

2 mile Run and Gun

Run from parking lot to bottom of the Ballroom Mile
- Imperial Walkers (15)
Run to the back of the QT
- Side Straddle Hop (25)
Run between the QT and the entrance to the Ford dealership
- Diamond Merkins (15)
Run to the Hyundai dealership and back to the entrance of the Ford dealership
- Merkins (15)
Run to the entrance to the ballroom around the parking lot and into the parking lot with the wall

Once we all gathered in the parking lot it was time for YHC’s favorite new exercise, the Jack Jack Webb. This is the normal Jack Webb with a Plank Jack following the merkin before coming up for the 4 count hand claps. The entire PAX fought through and completed the full set to 10!!

From there we took a little breather in the People’s Chair before splitting into 2 man teams.

It was time to take on the wall. Partner 1 would climb both walls, which is awful after having your shoulders abused in by the Jack Jack Webb and Partner 2 held an plank on their elbows until Partner 1 got back. We did that final shoulder work twice.

The PAX then ran back to the cars for People’s Choice of Mary:

10 Exercises:

Protractor
Boats and Canoes
LBC
Freddy Mercury
1 Armed Planks
Some other stuff

As always, wonderful to lead this group of men and thank you to Change Order for the opportunity!!

TClap |

Fast and Furious at WEP

2015-08-25Leave a comment

QIC: Chicken Hawk
When: 8/25/2015
Pax: Repeat, Esso, CoPay, Bird cage, Roadie, Macgyver
Posted In: Block Party

This morning was an intimate morning when 7 men gathered at WEP for a morning that started fast and ended furious. Welcome back to Roadie who has been MIA for the last year and folded nicely back into the PAX. The message this morning was from Psalm 27 that speaks to when you have God as your strength there is reason to have fear or anxiety. As life happens, know that God is there standing beside you and know that he will protect you and provide for you.

Warm up (partner) – alternating run up the hill to the top of WEP.
Ssh
Imperial walkers
Sumo squats
CCD
Mountain climbers

The thang

Mosey to wall
50 combined chin ups / jumping lunges
75 bomb jacks / balls to the wall (only start after the balls are on the wall)
100 derkins / wall sit

Mosey to park
50 morraccan night clubs
Plank
50 overhead claps
Plank
50 morraccan night clubs
Plank

Mary
Lbc
Cbl
Protractor
Russian twist
Freddie Mercury

TClap |

Plank Wheel at Eagle’s Nest

2015-08-25Leave a comment

QIC: Italian Job
When: 8/25/15
Pax: Riddler, Sgt. York, Burgundy, Hasselhoff, River Rat, Turbine, Bogey, Popeye
Posted In: The Fort

This morning 9 men woke up, rolled out, and showed up to enjoy a morning stroll through Winthrop University’s campus. 5:15 came a bit early this morning and the Pax were dragging a bit. No worries, we still filled the 45 minutes with mumble chatter and some exercises.

Warm Up

Nothing special here:

25 SSH
15 IW
15 Windmills

At this point the meter maid, rent-a-cop, 5.0 showed up, so we mosied on.

The Thang

Mosey to DiGiorgio Campus Center

While taking turns doing Shoulder tap Merkins, the Pax held a People’s Chair
25 Squats
25 Calf Raises
25 Dips
25 Derkins

Darn if the Popo didn’t show up again, so we mosied on.

Mosey to Scholar’s Walk

High Knee to end of walk
Butt Kickers back
Karaoke to end of walk
Back Pedal back
Full Sprint to end of walk
Jog back

Mosey short distance to the circle greenspaces

Hold the Plank while taking turns running around the large circle (Riddler named Wheel of Plank). Plank varieties included:
- Standard Plank
- Elbow Plank
- Right hand high
- Left hand high
- Right foot high
- Left foot high
- Right hand high while in elbow plank
- Left hand high while in elbow plank
- 6 inches

Slow Mosey back to Oakland Pres for 6 Minutes of Mary. Exercises included:

LBCs
Peter Parkers
Crunchy Frogs
Freddies
Protractor
Standard Sit Ups

Moleskin

Great work today. Our slower pace today was hopefully a welcome retrieve from the past couple weeks of beatings we’ve all endured. Thanks Hasselhoff for crossing the river to join us. I hope Bogey and Popeye made it to the bathroom since both nearly Elvised during the workout. Great job York and Burgundy being our gazelles today. It wouldn’t surprise me if both of you went for an extended run or followed today’s workout with a trip to the gym (#BeastMode). Excellent leadership by Riddler taking care of our 6 today. I see River Rat and Turbine getting stronger every week. You guys are all doing the right things and I’m proud to call you brothers.

Remember that “A cord of 3 strands is not easily broken.” Continue to rely on God and stick with your brothers. Between you, Christ, and other men – you can overcome anything!

Announcements:

Crimestoppers Pancake Breakfast at Fatz Café in Rock Hill 9/19/15 from 8-10. Bring your families and support this cause. $7 for adults and $4 for children 4-8. Includes pancakes, sausage, fruit cup, coffee, tea, milk, or juice. Reach out to Popeye for additional details.

Susan G. Komen Race for the Cure – 10/3/15. Click the link to join F3 Nation Turkey Punchers . Help support this worthy cause. http://charlotte.info-komen.org/site/TR?team_id=337820&fr_id=5686&pg=team

Oct 24 (Saturday) @ Leatherneck (near Columbia) – F3 registration is open until Sept 12, so get your teams organized! Check out this pre-blast from F3Nation, and this information specific to The Fort. Contact Old Bay with questions and/or your team info.

Prayer Request:

Injured F3 brothers (Shrute, Van Damme)

TClap |

Making History at New Unnamed FMMS AO

2015-08-24Leave a comment

QIC: Old Bay
When: 08/22/2015
Pax: Cake Boss, Iron Horse, Solid State, Airborne, Rebel, Kodiac, Wheelz
Posted In: Millllkshake

Eight adventurous pax took part in the first official workout at Fort Mill Middle School. This new AO seems to be a great venue for workouts of a variety of intensity levels.

The Thang:

Mosey to circle drive on back side of FMES for dynamic warm-up:

SSH (IC) x15 => High Knee // Run half way around
IW (IC) x15 => High Knee // Run half way around
Windmills (IC) x10 => Butt Kickers // Run half way around
Low Slow Squat (IC) x20 => Butt Kickers // Run half way around
Merkins (IC) x10 => Shuffle Left/Right // Run half way around
Dry Docks (IC) x10

Indian lunge walk/run to covered walkway

Split up into 2 groups for Triple Nickel under walkway (each team starting at opposite sides)

Diamond Merkins
Regular Merkins
Wide-arm Merkins

People’s Chair while each pax bear crawls down the line. Rinse and repeat (I think).

The pax then moseyed down to the soccer field for some Ultimate Frisbee (4v4). Teams were the same as those that had split up for the triple nickel earlier. Exercises were added for every turnover (5 bomb jacks or 10 squats) and every score (winners walked while loser did 5 burpees). We quickly learned that the Frisbee wasn’t exactly regulation spec, and in fact flew wildly out of control after a few yards in flight. This made for many, many turn overs (and thus many, many exercises). YHC changed the turn-over exercises a few times, and eventually abandoned them all together. The game itself proved to be a smoker as it was.

With about 5 minutes left, we headed toward COT for a few minutes of ab work.

Moleskin:

The pax said they enjoyed the change up from a traditional bootcamp workout. YHC would love to see this be considered a regularly “fun” workout that a variety of age groups could post to (even 2.0s that are perhaps 10 and up). When planning this expansion, the goal of this workout has been to offer something that is both moderate in intensity, and moderate in how early in the morning it is…all in hopes to entice more FNGs to post. But with a properly planned weinke and/or an extra credit pre-workout run on the greenway trails nearby, this should be a workout for all levels of fitness.

Right now, the plan is for one more pre-official-launc workout at this AO this coming weekend, then the official launch and naming of the AO on 9/5.

YHC greatly appreciates the pax that posted, showing their support for this expansion. Looking forward to the creative fun other Qs bring to this AO!

AYE!
-old bay

TClap |

Petra – Climbing the Ladder – Oh and Where’s Apache?

2015-08-24Leave a comment

QIC: Cake Boss
When: 08/21/15
Pax: Tinker Toy, Mayhem, Bill Board, Simile Face, Riddler, River Rat, Popeye, Bogey, Catfish, Sgt York, Padre, Cake Boss
Posted In: Uncategorized

12 PAX posted to Petra for a Cake Boss treat on the gloomy Friday morning. When you post in Rock Hill you expect a little energy and a little noise and when YHC was tying my shoes and stretching and checking out the PAX I realized something just was not the same. Something was off at The Rock. WHERE’S APACHE?? Our boisterous brother is on the mend and healing up but I know he wants to be out with the PAX in the worst way. Get well bro and see you in the gloom soon!!

The Thang:

Light jog to a Grassy spot (premium at Petra)

COP: 3 rounds of the following exercises

10-Extreme Mtn Climbers

10-Inch worm push ups

10-Clam Shells (hands to instep)

10-buttkickers

10-I surrenders (hands up, down on knees, back up)

Mosey to main parking lot for a little ladder work

Picture 100 yard football field. At one end zone you do first exercise, run to other end zone do 1st and then 2nd exercise and run to other end zone and do 1, 2, 3 exercises for each rep listed and increasing exercises.

1-Merkins

2-SSHs

3-double count flutters

4-Freddy Mercs

5-Burpees

6-Squats

7-LBCs

8-plank jacks

9-diamond Merkins

10-donkey kicks

11-jumping lunges

12-monkey humpers

The PAX did awesome on this work. All finished strong and the encouragement throughout was inspiring.

We finished strong with 50 Side Straddle Hops and then COT

We had a great time and worked hard and had a great Bible and Biscuits session with Padre to follow. Lots of Prayers and praise reports in COT and don’t forget to sign up for Race for the Cure!!

YHC talked about Jonah and his call to be obedient and his struggle with that call and how it impacts everyone around us. We are called to be different than the world, love our wives, work hard for those managers that are tough, be there for our kids (not spoil….be there!) and many other things to be obedient to God’s will for our life. When we are not obedient, the people around us are effected and there are consequences to these decisions. Jonah realized this and we realize this when we drop the ball on how we should live ….how that effects those around us. Be strong, be leaders and rely on Sky Q and your brothers around you to fight the good fight and push through the storms.

Honored and Humbled as always to lead such a fine group and appreciate the opportunity Bogey and love my Rock Hill Brothers!! God Bless you all!

Cake Boss

TClap |

WEP Workout

2015-08-23Leave a comment

QIC: Hasselhoff/MacGyver
When: 08/22/15
Pax: Twister, Slinghopper, Sugar Daddy, Mainframe, Javert, Mile Hile, Hans, DD, Skinner, Assassin, Repeat, Cina, Barry Manilow, Quack Attach, Doug Pound, Bubba Gump
Posted In: The Fort

18 Pax in the Gloom at WEP for MacGyver’s Money Back Guarantee Workout!

Hasselhoff start the Q with a run to the park for COP.

20 X SSH

15 X Windmills

25 X MNC

15 X Merkins

20 X Low Slow Squats

15 X Peter Parkers

20 X LBC

Moseyed to the Spring’s Building

15 Steps Ups YoYo

15 Inclined Merkins

Moseyed to the Wall at Springs

Wall Sits X 3

Moseyed to the Playground near Main Street. Broke into four groups with four stations. Station 1: 10 Buprees, Station 2: 15 Hello Dolly’s, Station 3: 20 Mountain Climbers, Station 4: 25 Squats – Rinse and Repeat

MacGyver took over from there. Over to the Veterans Park for the pledge.

Ran suicides with 5 burpees, 10 CCD, and 15 Diamond Merkins

Repeated with 5 jumpups, 10 , 15 jumping lunges, 20 Monkey Humpers

Ran to behind Springs, where the group was split into two. One group did pullups X 5 while the other group did squats. Rinsed and repeated.

Ran back to WEP where it was dealer’s choice for exercise. One person called out the exercise and ran while the rest of the group performed the exercise.

Back to parking lot for COT.

TClap |

Escape to the CourtYards only to be brought back to the Cliffs

2015-08-23Leave a comment

QIC: Lug Nut and Spitz
When: 08/22/15
Pax: Jekyll, Wrecker, Gekko, Smuggler, Elmer, Royale, Badger, Senator Tressell, Crash, Cableguy, Howitzer, Change Order, Lil E, Jiffy, Aquaman, Trucker, Tater, Fishsticks, Lugnut, Spitz, Crabcakes.
Posted In: Alcatraz

21 #HIM escaped the Rock to the Court Yard (tennis) via a Double Applesauce Indian Run(to tennis courts). YHC gave a disclaimer prior to setting out with no new inmates (i.e. fng) .

At the “Court” Yard you have to keep your guard up as you can never be sure what will happen next:

40 SSH IC,

25 IW IC,

25 WM IC

15 Peter Parkers IC

6”

Merkin Clock (1 Merkin at 1:00, 2 Merkin at 2:00 and so on)

10 Burpies IC (, no Flying squirrels)

Pair up to for suicide runs in the CourtYard. (3 rounds with 3 suicides per each round for eac partner)

Round 1

Partner 1 run suicide, Partner 2 Wide Arm Merkins, flip flop

Round 2

Partner 1 run suicide, Partner 2 Diamond Merkins, flip flop

Round 3

Partner 1 run suicide, Partner 2 CDD, flip flop

15 Moroccan Nightclub IC

Partner 1 bear crawl across tennis court and run backwards back, Partner 2 LBC, Flip Flop

15 Moroccan Nightclub IC

Balls to the CourtYard Fence

15 Moroccan Nightclub IC

Balls to the CourtYard Fence

No suitable escape from the CourtYard so 21 Pax did a Double Applesauce Indian Run back to the Main Grounds to re-think the escape with an AYG for the last 100 yards.

Hand off to Spitz (for the Cliffs)

Circle up for SSH while last inmates came in.

“Police” the main grounds for trash and dispose of properly. #HIM cons have to earn their keep.

Step ups on wall while “policing” was happening by the rabbits.

Run to the Cliffs and ran to the bottom.

A crazy 8 was in order on the Cliffs. It went like this:

A single round consisted of at the bottom of the cliff 8 dips, 8 bombjacks, run backward to light pole, run forward the rest of the way up so at top of the cliff do 8 burpies and 8 lbc, then run to bottom of the cliff. Do 8 rounds. Partner up for accountability.

Some were able to complete all 8 rounds #awesome as the light was coming up over the compound.

Finish up with LBC and Flutter Kicks. Mosey back for COT

Moleskin:

Great group of Pax this morning. Some of the regulars were missing but good to see some new faces too. This location has so much to offer. With so much BRR training going on the PAX were strong this morning.

Lots of announcements (read the newsletter)

Prayers and Praises lifted up by Change Order, in particular prayers for cable guy’s son’s mom

TClap |