The Ball Game was rained out, went to the Bullpen and the Beat Down continued….

2015-04-16Leave a comment

QIC: LugNut
When: 04/16/15
Pax: Spitz, Corruption, Maximus, Cerrano, Backdraft, McGiver, Corn Hole, Chicken Hawk, Trucker, McGruff, Change Order, TPS, Mr. Clean, Lugnut, Gridlock
Posted In: The Ranch

15 of The Fort’s finest showed up this morning as we explored nearly the whole Ranch campus on a misty morning. This AO is huge.

THE THANG

Quick Indian Run to the cul-de-sac by the baseball field.

COP – All IC, SSH 20, IW 30, Monkey Humpers 20

Ran onto baseball field, YHC called an audible (to many of the Pax delight) as it has rained off and on for the last 3 days. We moseyed from the outfield to home plate to the Middle School trail in the woods. We stopped on the bridge where some wanted to continue the Mud Run by jumping into the creek. Instead we did (ALL IC):

Slow Squats 20, WM 20

Moseyed to Pickup line at the Middle School and proceeded to Bear Crawl up the hill, lunge walk on flat part in front of the school and bear crawl back down the hill. YHC initially mistakenly said Crab Walk but quickly changed to Bear Crawls (YHC is not a fan of Crab Walks).

Moseyed to front of the school for Dirty McDeuce instructions. The DM is 3 exercises/run a lap/3 exercises/run a lap/3 exercises/run a lap/3 exercises/run a lap. All exercises are done for 12 reps and all of these were done IC. The lap was around the long (with slight hills) middle school parking circle. I explained since it was bathing suit season we would work on our upper body (mainly crest) and abs.

Round 1 – Merkins/LBC/Flutter Kicks

Round 2 – Wide Arm Merkins/Holly Dollies/Rosoletta’s

Round 3 – Diamond Merkins/Freddie/Dying Cockroach

Round 4 – CDD/Peter Parker/Parker Peter

15 step up’s each leg

Mosey to the wall at the back of the middle school for Peoples Chair/Moroccan Night Club 20(IC) and Balls to the Wall, Rinse and Repeat.

Run long way back for COT.

ANNOUNCEMENTS-

Check out the newsletter. Also there is a clown car going to Ashville on May 30. See CSPAN.

Thank you McGruff for letting me Q. It was an honor.

TClap |

Bring Sally up to ManU

2015-04-16Leave a comment

QIC: Burgundy
When: 04/16/15
Pax: Posh, Solid State, Old Bay, Shrute, Geppetto, Padre, Italian Job, Burgundy (Q)
Posted In: Uncategorized

On this soggy Thursday, 8 men bellied up to the bar for Burgundy led beatdown. After a brief “Welcome to the Neighborhood” speech, we were off.

The Thang

Half mile run around Manchester Village parking lot. At this point, Burgundy laid the hammer. No warm-up, just jumped right into a lovely ladder consisting of:

10 – Burpees
20 – Merkins
30 – Hello Dollys
40 – Imperial Walkers
50 – (totally forgot)
60 – Side Straddle Hops
70 – Moroccan Nightclubs
80 – Squats
90 – Mountain Climbers (single count)
100 – LBCs

Mosey to the Manchester Meadows playground

Two rounds of pull-ups / hanging LBCs or ground LBCs
Run around the pond stopping at each swing to do 5 burpees
Run back to playground
10 rounds of dinosaur jumps and runs
Plank walks around the playground – stopping to do 5 merkins at each animal

Mosey to Manchester Village Fountain

At this point Burgundy pulled out his DJ turntable (iPhone) and queued up some Moby “Flower.” Each “Bring Sally Up” – jump from ground to the top of the brick shoulder on the fountain. Each “Bring Sally Down,” drop for a merkin.

Who knew 3:28 could be this painful? Finished up with a dealer’s choice ab lab:

Freddy Mercuries
Russian Twist
Hello Dolly
Reverse Crunch
Protractor
Rosalita
Burpee Jumps
Flutters

Great work gentlemen! Welcome to ManU. Come back and bring your friends. This place doesn’t disappoint.

Announcements:

Clown car to Gastonia this Saturday – check your Fort newsletter from this week

Nun Run 5/30 – check @F3RockHill twitter for link

Asheville Leap Clown Cars 5/30 – respond to CSPANs email sent this week

TClap |

What’s more fun than 10-20-30?

2015-04-16Leave a comment

QIC: Longshanks
When: 04-16-15
Pax: Double D, Repeat, Pig Pen, Twister, Birdcage, Longshanks
Posted In: Laces In, Laces Out, The Ranch

6 PAX avoided the rain induced Fartsack and showed up for some DRP and Downpainment today at LILO. 3 PAX took of running (Double D, Repeat, Pig Pen), while other 3 stayed for bootcamp beat down.

The Thang

COP – 10 Windmills, 20 IW, 30 Mountain Climbers, 40 SSH ( ALL IC). 10 CDD, 20 MNC, 30 Squats, 40 Situps (ALL IC)

Mosey to the first drillbit – 10 Bombjacks, 20 Merkins, 30 Russian Twists, 40 SSH. Plank when done, wait for the 6. Skip playground 10-20-30-40 as playgrounf was underwater. Repeat 10-20-30-40 at 2nd drillbit, Repeat at Third Drillbit (at least where third drillbit should bit). Get within 10 feet of 4th drillbit and head down the hill. 10 Derkins, run to top, 20 flutter kicks, run back down, 30 calf raises, up hill 40 count People’s chair (IC). 4th drillbit 10-20-30-40. 5th drillbit and 6th drillbit the same. 3 man Indian Run aroundthe park not stopping at drillbits. 4 minute plankarama to Finish.

COT and BOM

Announcements – Read weekly email. May 30th – St Ann’s Run in RH

Prayers – Each of 6 gave a prayer request. Good stuff to pray for.

Moleskin – Whether it’s leading 30 men or 3 men its always an honor and privilege to lead the fine men of the Fort. Some things I’ve noticed know that I’ve lead several workouts. 1. Workouts don’t have to be complicated, simple workouts can smoke you as well. (plus leads to easier backblasts, not as much to remember). 2. Every time I Q, there is always friendly smack talk on twitter machine from either IL or Alcatraz. Come post you won’t be disappointing. 3. Always amazed by the impact the men that show up are making in my life. I hope I’m making an impact in theirs as well. 4. To answer the question in the title, what is more fun than 10-20-30 (insert CSPAN gripe)?, 10-20-30-40. I think you know whats coming next time I Q, or do you?? See you at the Ranch next Thursday!!!

TClap |

Does the Tax Man take Coupons? (aka B2D2)

2015-04-15Leave a comment

QIC: Dark Helmet
When: 04/15/15
Pax: Spiderman, Cerrano, Bolt, Change Order, McGruff, Decibel, Longshanks
Posted In: The Ballroom

At the last Black Diamond, it was only Jekyll (who was the Q) and myself, so by default the clock was ticking on my turn to lead the PAX in a Black Diamond Beat Down (B2D2)… I figured no better day for a downpainment than tax day. The day already is filled with pain, what’s a little more?

The moon was up, the air was cool, and it was time to Mosey…

The Thang:
Head to the upper lot for a little COP/Warmup:
IW x 20 (IC)
FAST SSH x 20 (IC)
Peter Parker x 20 (IC)
Merkin x 15 (IC)
Squat x 20 (IC)
CDD x 20 (IC)

Mosey to cul-de-sac (.5 mi)

Grab a coupon (cinderblock): We’re going to work out in ascending “tax brackets”, from minimum wage to Decibel…
– Cusak lap (hold the cinderblock above your head – http://f3nation.com/exercises/#c) around lower parking lot back to circle in cul-de-sac
– 10 cinderblock burpees
– Cusak lap (which quickly deteriorated to simply carrying the coupon)
– 20 cinderblock merkins (incline merkin on cinderblock)
– ~~Cusak~~ lap (who in the world had the idea to carry cinderblocks around anyway???)
– 30 upright rows
– ~~Cusak~~ lap
– 40 bicep curls (2 handed)
– Lap
– 50 squats holding coupon

Next was a variation of a Bear/Crab Suicide:
Bear crawl halfway across lower lot, then crab walk back… Rinse and repeat.

Indian run up the hill (coupons fully abandoned by now) halfway and kneel down on the side for some Jack Webbs 1:4 ratio up to 7 merkins and 28 arm raises

Mosey back to top for some Mary:
– Hello Dolly x 15
– Freddie Mercury x 15
– Rosalita x 15
– Protractors
What’s that? 2 minutes left???
– 15 Burpees OYO just to make sure that everything sticks

COT and Name-a-rama…

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

As always, an honor to lead, and to be in the gloom with brothers.

– Helmet Out…

TClap |

2015 INDIAN LAND WARRIOR NUTRITION CHALLENGE

2015-04-15Leave a comment

QIC: Pebbles
When: 4/17/2015 through 529/2015
Pax: Any willing participant
Posted In: The Fort

F3 INDIAN LAND WARRIOR NUTRITION CHALLENGE

The following program is adapted from the 2013 F3 Detox Challenge. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts;

The Base Program: This is the bare minimum (minimal effort) to participate.

The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number.

The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX. Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.

Base Program:

No ALCOHOL

No Fried Foods

No Fast Food (inc. Pizza)

No Bread

No Pasta

No Starchy Vegetables (potatoes)

No Artificial Fats

No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)

No Potato Chips, Snack Foods, Etc.

No Desserts (cookies, chips, ice cream)

No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)

CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY

You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation- Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6)

Don’t sabotage yourself.

Accelerator Options:

This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.

Consume 3 to 5 servings of vegetables per day

Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar. Be leery of flavored whey protein powders)

No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.

No eating 2 hours before bedtime

Eat a BALANCED breakfast EVERYDAY

Consume only High Quality Grains (Quinoa, Buckwheat, Barley, Kamut ect. No white rice)

No packaged/processed food- (Think farm (or butcher) to plate)

Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)

Weekly Challenges:

These will be thrown in as we move through the program.

WEEK ONE – Take this first week to begin The Challenge.

WEEK TWO to SIX – To be announced by the IL skull on twitter

****Remember this is not Weight Watchers, we do not count calories. We are Athletes; WE MAKE OUR CALORIES COUNT!

TClap |

Beefing Up at the Ballroom

2015-04-14Leave a comment

QIC: Decibel
When: 04/14/15
Pax: Photo Bomb, Change Order, McGruff, Cake Boss, Chicken Hawk, Wheels, Serrano, Spiderman, Papi, Solid State, Green Wave, Lug Nut, Dark Helmet, FNG TPS and FNG Corruption
Posted In: The Ballroom

Sixteen men gathered for a Armory like beat down at the Ballroom.

The Thang:

Frogger across Gold HIll to parking lot behind school

Across parking lot and back: high knees, butt kickers and karaoke

Circle up

Imperial Walker x36, CDD x15,Cherry Pickers x25, Merkins x10 and Windmill x15

Mosey to stack of blocks

Group 1: Laying Chest Press, Run up hill with block, Curls, up hill backward, Shoulder Press, up hill with block, up right rows, up hill backward, Tri extension, up hill with block, squats (with coupon), Up hill backwards

Group 2: Up hill backwards, Laying Chest Press, Run up hill with block, Curls, up hill backward, Shoulder Press, up hill with block, up right rows, up hill backward, Tri extension, up hill with block, squats (with coupon),

At bottom of the hill. Remember to believe the Q when he says we are done running up the hill even if you are at the bottom of the hill: Crab Walk 1/3 of the way up, Bear Crawl 1/3 of the way and Backward Bear Crawl 1/3. Told you no running up the hill!

Mosey to stairway and then up. Then to crosswalk (No Frogger this time)

Mosey to Anytime Fitness and Circle Up for 3 minutes of boat and canoe

COT

Don’t forget Children’s Attention Home this Friday at 7 pm

Welcome FNGs TPS and Corruption

I enjoyed my Virgin Q at the ballroom. It is a blessing to have so many options at the Fort. I am blessed by every man that comes out to sweat along side me!

God Bless

TClap |

We just beat the (t)rain…

2015-04-14Leave a comment

QIC: Chaser
When: 04/14/15
Pax: CSPAN, MP, Sharknado, Gepetto, Repeat, Magnum, Dugger, MacGyver, Red Banjo, Twister, Full Count, Airborne, Pebbles, Opie, and Ringer
Posted In: Block Party

16 Pax braved what was supposed to be a rainy morning. Many still sore from this weekend’s activities, including the USMC Mud Run and the Spartan races, but all embracing the gloom and ready to get after it. After a weekend full of OCR festivities, YHC still had a little of that evil coursing through his veins and so off we went…

Mosey to the sign at WEP for some warm ups: 20 IW, 30 SSH, 10 WM, 20 Low Slow Squats, 10 Merkins.

The Thang

Mosey around the park to the drill bit on top of the hill and then down.
1. Up the hill – 10 burpees
2. Down the hill – 10 burpees
3. Up the hill – 5 burpees
4. Down the hill – 5 burpees
5. Plank series until we get our six.

Mosey to the parking lot
1. 20 squats
2. 20 merkins

Mosey to the sitting area by the Anne Springs(?) building
1. 10 step-ups each leg on the wall
2. 10 dips on the wall
3. 10 incline merkins
4. 10 decline merkins

Mosey to the wall across from Veteran’s park
1. 10 up and over the wall (or 5 if you tackled the tall wall – 6-7 ft?)

Mosey around the corner, up the stairs, down the stairs, up the Main St. hill, around the building and back to the new restaurant…where we have lost our wall. OMAHA!

Mosey down to the tracks.
1. Plank on the railroad tracks and then 15 merkins…there was a lot of mumble chatter here as if the train would some how sneak up on us and we’d be mowed down mid-merkin. However, all got through it.

Mosey back to the wall across from Veteran’s park.
1. Wall sit (for YHC’s internal 50 count)
2. Balls to the Wall with 10 vertical push ups
3. Wall sit (another internal 50 count)

Mosey back to the playground
1. 10 pull ups
2. 15 dips
3. 15 incline merkins
4. 10 pull ups
5. 15 dips
6. 15 incline merkins
7. 15 hanging knees to chest
8. 25 LBCs
9. 25 Freddy Mercury
10. 20 CBLs
At some point during the ab series, we heard the train rolling through…all Pax declined the call to quickly head back down to the tracks for more merkins…upon reflection, probably the right choice. Although with this group, I think we might be a pick ’em against the train.

Mosey back for COT by way of taking the big hill across from the playground and down that back slope.

Great showing by all involved and we managed to beat the rain and the train. Announcements were made (check the newsletter) and prayers and praise were lifted up. YHC took us out with the good word and much thanks for the ability to get out in the gloom with such a great group of men. #ISI #HIM

TClap |

The Inmates Left The Rock

2015-04-11Leave a comment

QIC: White Lightning
When: 04/11/15
Pax: Maximus, Bojangles, Smuggler, Crash, Robin Hood (FNG), Boeheim, Chedda, Decible, Photo Bomb, Gecko, and Minuteman
Posted In: Alcatraz, The Fort

12 men, including 1 FNG, Robin Hood, left the lights of Alcatraz to see the gloomier side of Tega Cay. It was great to see Boeheim in the this morning. I hope YHC was able to deliver what each of you deserve.

Our first stop was the tennis courts where a warm up was served.

SSH x 20-IW X 20 – Butt Kickers down / jog back

SSH x 15 – Windmill x 15 – High Knees down / jog back

SSH x 10 – Merkins x 10 – Lunge Walk down / jog back

SSH x 5 – Low Slow Squat x 5 – Jog

Divide up for Suicides and and a dose of Peter Parker, Parker Peter, Mountain Climbers

We left the courts to visit the Nature Trails where we grabbed some rocks.

20 Overhead Presses – 20 Curls – Rinse and Repeat

To the top of the Hill / Plank / Plank Punches x 40

Rinse and Repeat

Leaving the trail we partnered up and checked out the steps of the Glennon Center. At this point I realized that PhotoBombs wheel barrow pace is faster than my run.

Wheelbarrow up the steps – YHC planned on doing this twice, but arms were shot.

We went back down the trailhead and worked the retaining wall.

Step Ups – Each Leg x 20 / Derkins

Moseyed back to The Rock for 10 minutes of Mary, PAX pick.

Moleskin: Thursday night I heard someone say, “The reason you do things, is just as important as what you do.” Those words hit a nerve for me. A large majority of my life I have drifted, doing things for my own selfish desires. The good Lord has certainly used the men of F3 in my life to help me see past myself and realize that I need to be “third”. I am very appreciative for each of you. I hope YHC was able to give back to each of you a little of what you deserve.

TClap |

Jerry Lewis is a #BadA$$ Q

2015-04-10Leave a comment

QIC: CSPAN & VQ Jerry Lewis
When: 04/10/15
Pax: Cable Guy, Cake Boss, Cheddar, Corn Hole, Crash, Gears, Gecko, Jerry Lewis, Olive Oil, Photobomb, Poncharello, Royale, & Tater
Posted In: The Swamp

Disclaimer, 1 FNG “who will now be forever known as Olive Oil”, and welcome to #The SwampF3 , Cable Guy, Gears, Gecko, and the PAX really have built momentum at this AO.

I got on the twitter machine Thursday night and figured it would be a lightly attended AO Friday as the #OCR are taking over F3 (do you really need to taper for a 45 minute race?). I might have even offered a bribe of a “high quality” F3 koozie for whoever showed up. Gear’s got the award for noticing my beverage of choice…(I have been “Dry” since 9/1/1990, that is the day I left for war, long story, but feel free to ask me about it, as I believe abstaining from alcohol has made my faith stronger)

This was a VQ for Jerry Lewis who is a #HIM joining the #USAF in June and appears to have a high quality military career ahead of him. It was an honor for me to align this at #CablGuy’s AO, who is a #USAF veteran, no other Marines joined me for this workout, but we all know who is always “First to Fight”…..AYE!

Since I am on Q = we started running

COP near the side of Target

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

Mosey to Penn Sub Shop parking lot for a series of down and backs

Hand release (CSPAN style) pushups, sprinting forward routine, bear crawl / crab walk routine, sprinting backwards routine, burpee routine, partner push and partner pull routine…overall a pretty awful way to spend 15 minutes.

Quick discussion on #HIM, the #HIM above us and that resides inside of us, and the power of letting #HIM inside you shining through your activities. We transitioned to a discussion on aligning ourselves with other #HIM. We then had an introduction of Jerry Lewis who is a young man well on his way to being a #HIM.

Hand the Q to Jerry Lewis

Mosey back to Best Buy to pick up a wonderful coupon (30 pound chunk of log)

Peoples chair passing the log back and forth…(crowd pleaser)

Circle up for squatfest passing the log around the circle (real crowd pleaser)

Transition to group Americans, a display of lattice work, horrible form, and T-Claps to whoever got Cake Boss’s legs (overall painful with excellent chatter)

ABLAB = LBC, mine sweeper, and several others

COT

Prayer & Praise, BOM, and a post fellowship

C&W2 had 13 strong = great Q by Gears

Moleskin:

Always an honor to Q, appreciate the honor to lock shields with Jerry Lewis, here is everything in my notes:

#OCR this weekend = prays for safe travels and races
4/18/15 & 4/25/15 Gastonia #Clowncar
4/30/15F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
5/2/15 1 year Anniversary of rock hill with Dredd & OBT
5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast posted this week
If you haven’t Q’d , step up, it is what makes F3 work
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

TClap |

True Slow Burn

2015-04-10Leave a comment

QIC: Sharknado
When: 4/10
Pax: Airborne, spitz, destiny, the beast, deacon, gepetto, nirvana, change order, dugger, stang, hard drive, backdraft, lug nut, grid lock, librarian, crab cakes
Posted In: Uncategorized

BB Slowburn

Mosey around empire, circle up

SSh x50

modified windmill x 15

Imperial Walker x 20

Mtn Climber x 20

Windmill x 20

Mosey through Lowes Parking lot

Karoke, Plank up behind lowes/ Stretch

Find a Partner,

partner 1 lunge walks / Butt kickers partner 2 stretch while in plank rinse and repeat

Mosey Back to empire

last 15 minutes stretching in prep for Mud Run

Announcements: Mud Run and CAH Next Friday

Prayers for: families/ sick pax and families Mud Run Safety

TClap |