Keep Your Testimony Handy

2015-04-24Leave a comment

QIC: Spitz
When: 04/24/2015
Pax: Cspan, Destiny, Boy Band, Gepetto, Hasselhoff, Change Order, Corruption, TPS, Assassin, Deacon, Lugnut, Grid Lock, Old Bay, Rebel, Opie, Dugger, Solid State, Airborne, Long Shanks, Spitz
Posted In: Slow Burn

20 men posted this morning for a light workout in preparation for a great weekend.

The Thang:

Mosey to parking area between bouncy houses and Lowes and circle up for Side Straddle Hop x 20, Merkins x 10, Imperial Walkers x 10, Windmills x10 then head over to the wall for some people’s chair. Two rotations of chair with a break of some Morracan Night Clubs. Paired up (no man goes alone) for two laps around the strip mall using the four corners as follows: 14 Merkins, 28 LBC, 14 Diamond or Wide arm Merkins, and 14 Burpies (rinse and repeat) and the third lap with 14 Pullups and Wide Arm Merkins. Mosey over to P Lot for some PAX choice X 10. Times up and head to COT.

Moleskin

We all have a testimony (or should have) and we should all be working towards building relationships with others to share our testimony. Keep It Simple Stupid and keep it short and to the point. Follow the Great Commission and realize that our biggest focus should not be exercise but focused on investing into others lives.

Announcements

Clown Car to Gastonia on 4/25?, Children’s Attention Deficit Home 4/25 at 1600 HRS, Convergence on 5/2 Patriot led by Dredd, 5/25 regular workouts and Murph at Coop.

Prayers

Family, marriages, Flat Tire’s M., spoken and unspoken requests

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Climbing the DORA Pyramid at the Swamp

2015-04-24Leave a comment

QIC: Gears
When: 04/24/2015
Pax: Royale, Aquaman, Tater, Gekko, Jerry Lewis, Cableguy, Sasquatch, Cornhole, Cakeboss, Cobra Kai, Photo Bomb, World Wide Leader, Honeybee, Sparks, Chicken Nugget, Homer (FNG), Gears (Q)
Posted In: The Swamp

17 Men conquered the Fartsack to post in the Gloom of The Swamp. One FNG present, disclaimer disclaimed, then we took off.

The Thang

Mosey to Home Depot Lot for COP warm up

SSH x 20
IW x 15
Windmills x 10
Mountain Climbers x 20

Mosey to corner of HD lot by bike racks for DORA Pyramid

PAX Paired off. Partner 1 ran to garden center entrance (~200m), while Partner 2 did below exercise, flapjack till reps completed.

100 Merkins
200 LBC
300 Air Squats
200 Freddy Mercuries
100 Supine Pullups (on Bike Racks)

Double Applesauce (Indian Run) around to Target Lot

Call The Ball Ladder. PAX rotate through cycle of movements below between balls in front of Target with a Ladder of Bombjacks to 8

Burpee Broad Jump (aka Psycho Bunny)
Bear Crawl
Crab Walk

Karaoke to Fountain to AMRAP for final 3 minutes. As many cycles as possible of

10 Dips
1 Lap around fountain lot

Mosey back to CFA lot for COT

Announcements

3rd F convergence at Eternal Church Offices on May 15 on Marriage with Chicken Hawk
1st F convergence at Patriot (Cherry Park in Rock Hill) on May 2nd @ 0700
Gastonia Clown Cars leaving Baxter Starbucks at 6am Saturday

Prayers

Flat Tire’s Wife
Travel for Tater in Mexico
Marriages

NMM

There is something very interesting going on at The Swamp, where we get both PAX from The Fort as well as some south Charlotte regions, and we had a great turnout this morning with 17.

Note to the Q’s: Things like a DORA pyramid make the PAX work hard, but remember the separation you will inevitably get between the sugar rays and the clydesdales when you do a routine that is this long. One of the core tenants of F3 is that we work together and we finish together. I was guilty of this today.

As an aside, I didn’t bring it up during the workout, but I got pulled over this morning for doing a “california roll” at a stop sign. The officer commented on the safety of runners and how it is important (especially in the gloom) to obey the traffic laws and keep an eye out. Fortunately I got off with a warning, but I thought it was worth highlighting to the PAX a few safety items that came up recently and should be broadcast:

Never Leave the 6, even if they are just going back for gear.
Stay Close to Launch Point in case emergency care is needed (and you have a phone)
There is benefit in things like Road Id to help in case of emergencies

I will be the first to admit that I push harder than I should at times in the workout… we’re men, we feel like we need to show the rest of the PAX our prowess. However, I want to encourage you all to remember that we’re also human and breakable, so we should push hard because it is F3, but be safe.

Honor to Serve.

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Parking Lot Tour of FM

2015-04-23Leave a comment

QIC: Crab Cakes
When: 4/23/15
Pax: Aquaman, Maximus, Lil'E, Dugger, Johnny Football (FNG), Double D, Man O' War, Seacrest, Pig Pen (Laces Out), Repeat (Laces Out), Bolt
Posted In: Laces In, Laces Out

12 strong showed up for a little Laces In/Laces Out at WEP. While 2 headed off to go yogging (soft “j” – which apparently is just running for an extended period of time) the remaining 10 decided it was a good idea to check out some of Fort Mill’s finest parking lots.

The Thang:

Little baby jog to the top of the hill grassed over gravel parking lot.

IW x 20

Windmills x 20 (remember when these were a rare novelty? now they are done at EVERY SINGLE WO…..you’re welcome)

LBJ to the lot in front of the wall

Mountain Climbers x 20

Peter Parkers x 20

Parker Peters x 20

Low Slow Squat x 20

LBJ to the vistor’s lot along 160

Let’s try this cycle out – max perfect pushup (PER-fect pushup) then run up along the sidewalk and then down and around back to where we started. Try this 3 times. It *should* get harder with each turn. O2 level running low. Uh-oh.

LBJ to the Veterns Parking lot

Let’s try this combination out – bearcrawl/sprint/bearcrawl/sprint along the light poles on 160. Let’s try it again. Let’s try it another time after that. Well technically it *wasn’t* going to do itself…..so we had to do it. 10-counts all around.

LBJ to the back bank parking lot along the cut-through

Let’s try a flat jacobs ladder – run to other side of the parking lot and do 7 burpees. Run back and do 1 bombjack. Then repeat until you do 1 burpee and 7 bombjacks. How was that? Awful? O.k. just curious.

LBJ back to the light poles along 160

Let’s try out a suicide using the lightpoles. You know what? Let’s try that one more time. Why? Because I’ve blown through my Weinke and I can’t think straight right now. #O2depleted Anyone up for a 10-count? New guy? Sure. Everyone gets a 10-count.

LBJ down 160 to the front parking lot facing WEP

Remember that max push up thing? Let’s try that here with the run being around the island. Awful again, right? Let’s do it two more times. Did I say we were going to do it for 10 minutes? How about 7 because no one can breathe. I know!? Ab exercises! Let’s do a couple to finish this thing off. LBC’s, Dolly’s, Flutters? Sure. Alright then. 2 minutes to spare. Let’s head back to COT. All you got? Sure. What do I have? Nothing left.

COT

Moleskin:

Great work by all the pax. Too many #LarryBirds to name. Thanks for letting me lead (from the 6 mostly) such a great group of men. It is always an honor.

Here is the power of F3 in my life. Was talking with Dugger after the COT and realized that when available to attend an F3 workout I post 99% of the time. When I have time to workout #SadClown style – I post 1% of the time. If it wasn’t for F3 I simply would not have much in all 3 F’s. It’s an amazing thing that we need to share with all men in our community. Let us form a real life Army for Good.

Convergence at the Patriot in Rock Hill on Saturday May 2nd. All other AO’s will not meet. Dredd and OBT to be there. Do not miss it.

2nd Annual Cannoli Run on Saturday May 16th at St. Philip Neri Catholic Church. 50% of the proceeds go to the Fort Mill Care Center. It’s part of our Italian Festival. Check it out at spnitalianfestival.org. Great opprotunity for 2nd F with the M and 2.0s. Let’s push the 2ndF gentlemen! (side note – they have really good dark Italian beer….haven’t found it anywhere else)

Prayers for sick familty members and the sudden loss of life that can even strike our most unsuspecting family/friends. Gives us motivation to concentrate on the important things in life while we are on (as Dredd likes to say) the #BigBall.

Praise for how adoption can change many lives for the better. Incredible example of #LivingThird. Also time to celebrate birthdays for the 2.0s – they start to go by quickly even if you have 10 kids! Really? 10?! Wow.

Per CSPAN: Be a better man today then you were yesterday.

AYE!

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A Tour of ManU’s Petting Zoo

2015-04-23Leave a comment

QIC: Solid State, Italian Job
When: 4/23/15
Pax: Menthol, Pusher, Geppetto, CSPAN, Green Wave, Swamp Fox, Robocop (FNG), Mayhem, Shrute, Tinker Toy, Old Bay, Solid State, Italian Job
Posted In: Uncategorized

This morning was the official launch of ManU. 13 strong men including an FNG (Robocop) came out to christen this lovely AO. Solid State started us off with a disclaimer and we were off for a 2.9 mile tour of Manchester Village.

The Thang

Mosey to the fountain for a warmup of:

15 Windmills
15 Imperial Walkers
30 SSHs

Mosey to the Manchester Events Center where we partnered up.

First partner runs a lap around the building while partner 2 does Merkins. This was not a race until CSPAN pulled a CSPAN and shot off like a cannon. Next thing you know, he and Pusher were doing their best Usain Bolt impression. The Pax had to follow suit. Thanks for the extra motivation fellas.

Flapjack with partner.

Mosey to the La Paz Building for ladders of Bomb Jacks and Freddies counting down in 2s (20 Freddies, 2 Bomb Jacks, 18 Freddies, 4 Bomb Jacks…)

Mosey to Chili’s.

Partner runs a lap, other partner Lunge Walks. Flapjack. Sub Lunges for Moroccan Night Clubs.

Quick lap around Wendy’s and a quick game of Frogger avoiding traffic.

Handoff to Italian Job who immediately asked for a 10 count.

Mosey to parking lot in front of Dicks Sporting Goods for fun on the farm. Utilizing 50 yards between curbs, the Pax did the following:

25 yards of Duck Walk
25 yards of Crab Walk
Repeat
25 yards of Bear Crawl
25 yards of Frog Jumps
Repeat
30 yards of Bunny Hops
20 yards of Alligator Walks (looked much better on paper)
20 Crab Jacks
20 Donkey Kicks (OYO)
20 Monkey Humpers
10 Bomb Jacks for a “That’s What She Said”

Mosey to the wall by Sweet Frogs for the Wall of Fire.

All in People’s Chair while we took turns doing 10 Merkins. People’s Chair lasted a solid few minutes until we switched to a crowd pleasing, Seal Team Situps (20).

Mosey to Moe’s for dealer’s choice ab lab.

Flutters (CSPAN dropped the hammer starting us off with 20)
Cockroaches (Solid State crushed these bad boys)
Russian Twist (a Geppetto classic)
Protractor (lot’s of mumble chatter until Pusher decided to keep us at 10 degrees for 45 seconds or so – that shut us up)

COT

Prayer Requests

Our injured F3 brother in Charlotte

Continued prayers for a full recovery for Swamp Fox’s mom

Flat Tire’s wife and her continued fight with cancer

Announcements

Clown car to Gastonia this weekend for a Package and Gunny beatdown

Next Saturday Convergence at Cherry Park (The Patriot) led by Dredd and OBT with breakfast following at Anna J’s in Rock Hill

Memorial Day Murph at Nations Ford High after your regularly scheduled Monday workout (6:45)

Hog and Coyote 13 mile fun run with 4 workouts in-between. Details to follow

Asheville clown car 5/30 – check your Fort newsletter email for details

Moleskin

Great job men. The official launch of ManU was a success thanks to your willingness to get up and push yourself early on a Thursday. Thanks to the guys from Fort Mill for clowncarring down to help with the launch. I look forward to seeing you guys return in the future. A Q Schedule is being developed and I’d like to put all you guys on it.

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Happy Burpee Beatdown – Dark Helmet’s 40th

2015-04-23Leave a comment

QIC: Longshanks
When: 04/23/15
Pax: Dark Helmet, Santini, Mr. Clean, Cerrano, Spitz, Backdraft, MacGyver, Chicken Hawk, Change Order, Trucker, Lugnut (respect), Wheels, Cake Boss, McGruff, White Lightning, Longshanks
Posted In: The Ranch

16 of The Fort’s Finest (Mustangs and Clydesdales) descended on the Ranch to wish Dark Helmet a Happy 40th Birthday. Little did they know that the word Birthday would be replaced by Burpee.

The Thang

Warmup lap around the parking lot before COP. Then, 40 SSH (IC), 40 Mountain Climbers (IC), 20 IW (IC), 20 Windmills (IC), and 20 Monkey Humpers (IC) (cuz everyone should hump on their birthday). Mumble chatter about letting all M’s know that.

Head to the first corner of the parking lot to explain today’s Four Corners. Explain to PAX that in honor of Dark Helmet’s birthday, the exercise most closely sounding to birthday is burpee. First corner is the first part of the burpee, the leg thrust. Hands on the ground. legs back, then forward, 40 times. Run to corner 2. Second part of the burpee is a merkin, so 40 merkins at corner 2. Run to corner 3. Third part is a squat and jump, so 40 of those. Run to corner 4 and put it all together for 40 burpees. Rinse and repeat the entire lap. Plank when done. After planking and waiting for the 6, early finishers were rewarded with 10 more burpees.

Mosey to the wall. People’s chair for 40 count, then 40 dips OYO. Rinse and Repeat. Rinse and repeat again, but instead of counting to 40 while on the wall, we sang happy birthday to Dark Helmet. After 3rd round then 40 LBC (IC), 20 Peter Parker (IC), 20 Parker Peter (IC), 40 SSH (IC). Jailbreak to COT and BOM.

Announcements – CAH this Saturday at 4:00, Clown car to Gastionia (contact Package), 3rd F Convergence May 15th, Nun Run May 30th.

Prayers – continue to pray for Flattire’s M as she goes through Cancer treatments, Prayers for Area 51 brother who collapsed during workout yesterday.

Moleskin – Lots of Mumblechatter this week on the twiiter machine as there have been lots of great Q’s and amazing workouts this week. Lots of great options as the Fort continues to grow. Double D was making fun of me seeming that I’m Q’ing several times a week. Seems like it some days, but it’s what makes F3 work. So when it’s your turn, or someone needs a fill-in, step up and do it. Just remember, none of us are professionals (even those of us that are now sponsored athletes). (Shameless plug for my sponsor www.athletics8.com use code Ryan to get 15% off your order). As far as today’s workout goes, I’m not sure if people were more mad at me for coming up with this crazy burpee workout or Dark Helmet for being born. I honestly think they were more upset with Dark Helmet. Which is kind of sad. All he did was show up. Those that fartsacked missed out.

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“Wheel of Torture”-What weighs you down?

2015-04-222017-06-16Leave a comment

QIC: Tinker Toy and Mailman
When: 04/22/15
Pax: Padre, Shrute, Swamp Fox
Posted In: Golden Corral

Hebrews 12:1-2 “What weight do you need to lay aside?”
Mailman opened by reading this passage and gave us all this question to ponder during the workout. What are things, relationships, ECT that hinders our walk with The Lord?

Warm up-in cadence
SSH-20
IW-15
Windmill-15
LSS-15
Merlin-10
MNC-20
Mosey for 2 laps around property and go to the “Wheel of Torture”

We had a spinning wheel that had 12 exercises on it and the PAX
took turns spinning the wheel to determine what the next exercise would be. All the exercises happened to land on a “4 corners exercise where we did a certain number of reps for said exercise on each corner of the building until we ended back at the wheel for another spin. We then spun again and kept moving. Except for a brief 20 second recovery count, there was plenty of cardio to add to the craziness.

Here’s how it went down:

Spin 1-20 jump squat each corner
Spin 2-20 sumo squat per corner
Spin 3-Carolina Dry Dock-15 per corner
Spin 4-Carolina Dry Dock-15 per corner
Spin 5-Prison Cell push up- 5 per corner
Spin 6-Merkin-15 per corner
Spin 7-Burpee loop (5,10,15,20 on respective corners)
Spin 8-Monkey Humpers-20 per corner

Name O Rama
Hebrews 12:1-2 Tinker Toy had a follow up to Mailman’s question from the beginning with a brief explanation of the passage. In biblical times, Olympic athletes would wear many garments and weights prior to the race. When it came time to start the race, they would “lay aside” the weights and most of their clothing to allow them to be as light and fast as possible.
Application-We too have weights coming into the race of our spiritual life. They may include work, family, finances, hobbies, ECT. We have to make sure that we lay aside everything that keeps us from walking faithfully with Christ. If we have our relationship with Christ in order then everything else falls in place under His strength.
We then focused on verse 2 where we must look to or “fix our eyes” upon Jesus, who completed His race by conquering death and sin on the Cross at Calvary. Just as the Apostle Peter could walk on the water as long as he had his eyes fixed on Jesus, we too can accomplish His will for our lives (race) when we fix our eyes on Him. Also, just as Peter sank when he focused on the circumstances of life around him (waves, water, wind), he sank like a rock. We too will get off the race course if we focus on the circumstances of life instead of the “author and perfecter of our faith.” Nothing takes Him by surprise. We must trust Him completely.

PAX then shared some of their personal weights that they need to throw off so they don’t become “sins” that then entangle.
Mailman closed in prayer lifting up those requests to set aside our weights.

GREAT JOB MEN! It was a tough workout but everyone hung in there and finished strong.

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Biceps for Swim suit season!

2015-04-22Leave a comment

QIC: Change Order
When: 04/20/15
Pax: Dark Helmet Chicken Hawk Lugnut Huckleberry Decibel Deacon McGruff Cheddah Assassin Green Wave Gridlock Spitz Change order
Posted In: Uncategorized

13 Pax came out to work their gun shows to get ready for swim suit season. Work out included

1. Run a lap

2. Warm up of side straddle hops, merchins, windmills, Freddy mercury’s, flutter.

3. Main work out consisted of several sets of slow and controlled tricep and bicep exercises such as the curls, tricep extensions, up right rows, and skull crushers. In between sets we ran a lap

4. Finished up the work out with some ab work and most importantly circle of trust.

Great crowd for an early Monday morning

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Ascend (?) to the Dark Side…

2015-04-21Leave a comment

QIC: Dark Helmet
When: 04/21/15
Pax: Solid State, Old Bay, Lil E, Seacrest, Lugnut (respect), Senator Tressel (respect), Cake Boss, Zima, Sharpshooter (FNG & Respect), Grid Lock, Change Order, Spitz, Twister (respect), Stage Coach (FNG), Cheddah, Frodo (FNG), Luke Warm, Decibel, Photobomb, Sasquatch, Cerrano, Dark Helmet
Posted In: The Ballroom

A man learns and says something about himself when he steps up to Q for the first time… Once a man progresses through the 1st and 2nd Fs, and he has gotten his mind and body more disciplined and in shape, he finds himself ready and willing to reach out and to give to something bigger than himself. Today that was embodied by our very own Cerrano as he took the opportunity to VQ the warm-up at The Ballroom.

Cerrano:
Quick disclaimer and then we mosey around the Dance Studio and Anytime Fitness down the hill to the bottom cul-de-sac (0.5 miles)
SSH x 25 (IC) with a Happy Jack (squat jump) after each 5
BLIMPS: Burpees x 10 (OYO), Lunges x 10/leg (OYO), IW x 15 (IC), Merkins x 10 (IC), Plank Jacks x 20 (IC), Squats x 20 (IC)

Hand off to YHC:

Let’s talk “Ascending” for a minute… A quote that I like and read to the PAX from John Greenleaf Whittier: “I’ll lift you, and you lift me, and we’ll both ascend together” The way we make it through life is with support. With help from others… We will be “ascending” throughout this workout, so we will need to encourage one another a lot as we go. Modify as needed and simply do what you can do, no more, no less… Keep moving throughout the whole workout. SkyQ can work with our momentum, but if we choose to stand still and do nothing, we will get nothing… A hearty “AYE!” and on to the rest of The Thang:

Mosey to halfway up the hill (0.25 mi) and grab a piece of curb.
Ascending Curb Crawl: Bear crawl across the street do one Merkin, bear crawl back across and “ascend” one additional Merkin up to 10 Merkins.

Mosey up the hill in front of us to the parking lot marked with cones and line up (about 50 yds of lot).

Run down parking lot and at each cone (6) “ascend” (add) 10 Squats (start at 10 going to 60 for a total of 210)

Crab Walk back and at each cone ascend (add) 5 Dips (start at 5 going to 30 for a total of 105)
Take a lap down and around the lot (.25 mi) and grab some wall

People’s Chair until the 6 arrives

Ascending Testicles: Feet on wall at roughly a foot up, then 5 Derkins; ascend feet to 45 degrees, 5 more Derkins; finally BTTW and 5 more Derkins of you got ’em… (#crowdpleaser)

RINSE AND REPEAT

People’s Chair with Ascending Arm Raises: Wall sit, single count arm raises set of 10, then arms out in front, ascend arm raise count to 20, arms out, then 30…

Jail Break back to cars and circle up for some Mary:
LBCs x 20 (IC)
Boat and Canoe x 5 (IC)
Elbow Plank (hold for ascending count around circle)
Hello Dolly x 20 (IC)

And that’s that…

=================

As we strive to lead and “be more” in our personal lives and to those around us, let us not forget a couple of things… 1. As Whittier penned, we ascend best when together. It’s ok to ask for and get help… 2. In all of our desire to help others, let’s not forget the warning we receive on the plane about the oxygen masks… Secure your OWN mask before helping others. Do what you need to in order to fill your bucket and anchor yourself in truth before over-extending yourself. Be intentional, work hard, and as I tell my 2.0s every morning, #GoBeAwesome…

Helmet Out…

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Way Too Many Swimsuit References

2015-04-21Leave a comment

QIC: Maximus
When: 04/21/15
Pax: Sir Topem Hat, Rooney, Jeckyll, White Lightning, Gears, Jerry Lewis, Funhouse, Pusher, Royal, Package, Flat Tire, FreeBird, The Firm, Trucker, Menthol, Firewall, Cornhole, Weezer, Aquaman
Posted In: Golden Corral, The Fort

It is amazing what F3 has done. I go 4 days without posting and it almost feels like withdrawal. I’m not sure if it is the 2nd F or the 1st that I miss more, but to say I was antsy at 4:45am today is a slight understatement. The best way to knock the dust off is to Q, so with my weather-proof Weinke in tow, I made my way to Golden Corral.

To no surprise, I was one of the early arrivals but was surprised by the number of cars that followed me into the parking lot. They kept coming and what got my heart racing even more was that I recognized these cars and the drivers of these cars were members of the PAX I haven’t posted with in a while. Then there were a few that came on foot which was almost like saying, “I don’t need to conserve any energy, I’ll be fine.” With opportunity comes responsibility. In F3 words, this Q better be worth it.

So, after butchering the disclaimer we took off for a jog to the back of the HT and circled up:

SSH, Funhouse Windmills, 10 Burpees (just an appetizer of more to come)
10 Sec Holds: Low Squat, Diamond Merkins in down position, Left Lunge, Right Lunge
20 Sec Holds: Boat, Legs at 6″, Paratrooper
I was planning on repeating this until the obligatory Bomb Jacks were in order…fine by me.

Take off to the Oil Change Wall & 10 more burpees
50 Dips on the wall then 10 Jump Ups
Split the group in half (sort of) due to the size of the PAX…HIGH CLASS PROBLEM.
Each group will do a modified Indian Run, Gator Merkin style:
First man does the gator merkin/walk to the end of his group while the PAX holds a Decline Plank. Next man up and everyone goes once.
10 Burpees
All PAX reverse bear crawl the length of the wall followed by a healthy set of Carolina Dry Docks (Crowd Pleaser)
Take off for the BBQ parking lot:
10 Burpees, 25 LBC’s, Ab Roller (great for the knees), Slow Freddy Mercury, Sky Touches

Pick a partner, size matters a little.
Partner Wheelbarrows to the pizza trailer and each of you does 10 Wide Arm Merkins. Flapjack and bring it back.
Final 10 Burpees
Senator Plank series with Peter Parker, Grave Diggers, Dips, Grave Diggers
No better way to end this than by doing the good ‘ol Mr. Jack Webb 1:4 for a total of 10:40. Had to dig deep to finish this one.
We all thought we were done until I asked for a time check which revealed we still had 3mins. Remember that opportunity/responsibility comment. Combine that with Trucker looking to be teacher’s pet and he pulled out a trick we learned in Raleigh last week called the BLT. No clue how that name came about but we did our portion.

There were some awesome AO opportunities this morning in the Fort Mill region with crazy Q’s so I appreciate having 19 of you join me at Golden Corral.

Announcements: Gastonia Clown Car Saturday, 5/2 Rock Hill Convergence and all other Fort AO’s will be closed that day to support Rock Hill, Memorial Day Murph at NaFo after your normal Monday AO (all are open), Congrats to Red Banjo for crushing Boston in a pace under 7mins/mi in brutal conditions.

Prayer Requests: The Flat Tire family and the treatment tomorrow, Menthol’s sisters Father n’ Law had a successful cancer surgery yesterday…Praise God, Trucker’s M is holding the household down well with all of his travels, Prayers for Trucker’s housing situation and the impending move. Praise for an 8 y/o birthday in the Jeckyll house yesterday filled with Laughs and Legos, The Mission Trip PAX heading to Colombia, South American in September.

AYE!!

TClap |

From Marathon Monday to Friday Night Lights

2015-04-20Leave a comment

QIC: Double D
When: 04/20/15
Pax: CSPAN, Pusher, Package, Mr Clean, Padre, Mailman, Tinker Toy, Shroot, Gepetto, Popeye, Swamp Fox, Cake Boss, Corn Hole, FNG/Friday Night Lights, POSH, Burgundy
Posted In: Uncategorized

17 of the bravest pax of The Fort posted to #OldTown for a taste of the Boston Marathon’s Hearbtreak Hill plus some other abuse before and after.

The Thang

Warm up = 20 Burpees OYO

Thanks to Norfolk Southern the pax enjoyed the pleasure of an extra 10 Burpees for a total of 30

Run to parking garage (aka Heartbreak Hill today) and plank for six

Run to rooftop and do 10 Merkins
Run down two ramps to next floor and do 10 CDDs and run back to top and do 10 Merkins
Repeat sequence in suicide format to bottom then finish on the roof

Run down stairs to bottom cross to other staircase do 15 sumo squats run up stairs one floor and do 15 monkey humpers
Repeat sequence adding one floor up each trip in suicide format then finish on the roof

Time for some housekeeping duties like the disclaimer and the FNG check (whoops…yes, Houston, we have an FNG on board!)

Time for the obligatory SSHs x26

Run down stairs and down Main Street

Pause at Freedom Center (appropriate for Patriot’s Day) for some merkins/derkins waiting on the six

Run to breezeway next to Flipside
Bear crawl to far end, mosey back
backward bear crawl to far end, mosey back
Sideways bear crawl to far end, mosey back
Sideways bear crawl to far end, mosey back

Run down Main Street around Wells Fargo parking lot and back home

COT

Naked man moleskin

Patriot’s Day occurs on the 3rd Monday of April in Massachusetts and is the day the Boston Marathon is run from Hopkinton, MA to Boylston Street in the center of Boston. The Fort was represented in this year’s race by Red Banjo. After about 20 miles, with parts of the early going on a gradual decline, the course takes an abrupt shift with a two mile stretch from miles 20 to 22 through a series of hills. This stretch is known as Heartbreak Hill. We took the opportunity today to honor RB’s performance in getting to Boston (sub 3 hour marathon in Kiawah in Dec 2013) with a parking deck version of Heartbreak Hill, 26 SSHs and in classic RB fashion, some bear crawls. He responded in Boston with a 3:01 finish running into a stiff head wind for virtually the entire race. Way to deliver, RB!

A hearty Rock Hill welcome to Friday Night Lights (aka FNL), an FNG EH’d by Mailman. Great to have a fellow Texan along for the rodeo today. Apologies for the quite unhospitable launch, pardner.

Solid effort today by all pax! We put in almost 3.4 miles at a strong pace plus some strength moves to boot. YHC did not stop eating all day today, indicating a serious need to refuel and a long post-workout calorie burn from the intensity.

Great to see the terrific support the pax throughout the region are showing to Old Town. It is a terrific way to start the week as evidenced by continued growth. You are on a roll, POSH…keep it up!

Always an honor to lead, men. Have terrific week!

TClap |