Double Shot Tuesday with Block Party & Black Diamond spinning the Pain!

2014-12-03Leave a comment

QIC: Maximus / Cake Boss
When: 12/02/14
Pax: Decibel, Senator Tressel, Chaser, CSPAN, Cake Boss, Anchorman, Opie, MacGuyver, Beacon, Ringer, Sharknado, Bluetooth (FNG), Deacon, Chicken Hawk, Duck Hunt, Bird Cage, Crab Cakes, Jeckyll, Twister, Green Wave, Fist Pump, Pusher, Maximus, (sorry we are missing one name....we still love ya!)
Posted In: Block Party

24 PAX came to WEP for a daily dose of downpainment. 9 brothers took on the hour long Black Diamond led by Maximus while 15 others met Cake Boss for an old school Block Party.

The Thangs:

Black Diamond:

9 men rallied at 0500 to plant the Black Diamond Shovel Flag and test themselves at the hands of Maximus.

Run to the 160 Parking lot (not sure the name of it):

4ct run in place x 20

10 Burpees OYO

2mins up/downs

Burpee Broad Jumps the length of the lot x 2

Sprint the lot with Bomb Jacks at the end (10, 8, 6, 6, 8)

Indian Gator Merkins: PAX doing LBC’s while last man does gator merkin to the front of the line.

Slow CDD x 10

Senators Plank: Mountain Climbers, Grave Diggers, Dips, Grave Diggers, Wide Arm Merkins x 2

Run to the Statue Hill:

Bear Crawl ½ way up then reverse bear crawl the rest of the way

Bunny Hop up the hill then (12) 3-Way Jumping Lunges at the top

Bear Crawl ½ way up then reverse bear crawl the rest of the way

3 Sprints up the hill with 3 burpees at the top each time

Run to the Playground:

Hanging Pull Ups (do not use momentum) x 10

Planked Dips (Q’s count) x 10

2mins each: Up/Downs, Chop Sticks, Burpees

Hanging Pull Ups (do not use momentum) x 6

Planked Dips (Q’s count) x 10

2mins each: Pepper Grinder, Bomb Jacks

Indian Run back to COT

12/02-Block Party

COP

Run to 160, SSH, IW, CCD, Run to Flags downtown

COP II

Plank Jacks, sumo squat, Seal Jacks,

Mosey to Wall

Wall sit

Bear crawl-10squats- sprint back x 2

Balls to wall

Bear crawl-sprint back x2

Monument Park

20 Dips x2

15 Derkins x2

15 dips x2

10 Donkey Kicks x2

Mosey to stairs across 160

P1-bear crawl up hill run down steps

P2-run up/down ramps

Flap jack

15 bomb jacks

Mosey to parking lot

Partner1 Carries block to curb & back

Partner2 wall sit

Flap jack X 2

Block Party Chase

P1-5merkins and chase P2

P2-run to COT with block

6MM

15 LBCs

15 Flutter kick

15 Rosalita

Super Man

Para shoot

21 Seal Team sit ups

COT

12/12 – Christmas Party open to all PAX with signup genius out on website

12/13 – F3 Dads event for all ages at Alcatrez and Gold Hill YMCA

Great morning with great men. Thank to Maximus and all PAX. I am humbled and honored to be part of this thing we call F3.

Cake Boss

TClap |

Preblast: Moderate Cup this Friday

2014-12-02Leave a comment

QIC: Hard Drive
When: 12/5/14
Pax: All Moderate-core Pax
Posted In: Slow Burn

As 2014 is drawing to a close, it’s time to answer the question that has been on everyone’s mind since Slow Burn launched back in June: What the hell does @CableGuy eat? But the second most asked question undoubtedly is who is The Fort’s King of Moderate?

We’ll answer that (second) question this Friday with a little friendly competition at Slow Burn. Come out for an OYO timed event. The pax with most reps will receive the exalted Moderate cup. A little warning though, you might want to save a little in the tank for the tie breaker…

See you Friday.

(Side note: Don’t do a google search for “Moderate Cup” while on the couch with the M.)

TClap |

You snooze, you lose

2014-12-02Leave a comment

QIC: Double D, Cable Guy
When: 12/02/14
Pax: Change Order, White Lightnin', Aquaman, Spiderman, Trucker, Funhouse, Gekko, Sir Topham Hat, Cheddar, Lil E, Backdraft, Mr Clean, Corn Hole, Waldo, Dory, Gears, plus others...best I can do w/o recorder
Posted In: Golden Corral

22 Fort faithful posted on a surprisingly balmy morning, choosing the familiar terrain of Golden Corral over the siren songs about a Black Diamond beat down at WEP. Unfortunately, the scheduled Q could not overcome the sweet temptation of…who knows? Cable Guy and YHC stepped in to fill the void.

The Thang (YHC with the baton)

Warm up run around bank parking lot

COP — SSHs, IWs, Mtn climbers, Merkins, Sumo squats

Run to the bottom of local hill (BTW, is that a driveway or a street? Also, is it just my aging eyes, or is that the darkest section of any AO in The Fort? My eyes never seem to adjust…with a big group like today, I think I get a sense of how salmon feel during spawning season…can’t see anything, so just stay between the guy on each side of you and move forward.)

Plank sequence — R/L arm high, six inches, Parker Peter, six inches, etc

Lunge walk to top of hill, Bomb jacks x10 at the top, run back down

Plank sequence — six inches, Peter Parker, Merkins, six inches, etc

Lunge walk to top of hill, Bomb jacks x15, run back down

Plank sequence — six inches, R/L leg high, Carolina Dry Docks, six inches, etc

Lunge walk to top of hill, Bomb jacks x20, run back down

Hand off to Cable Guy

Merkins x10

Run to top of hill, Burpees x10

Run to bottom of hill, Burpees x5

Run to top of hill, Burpees x15

Run to side wall of Harris Teeter

B-T-W for 2 ten counts

Mosey to back parking lot

Run to first island, Burpees x4

Run back, Burpees x1

Run to far end of lot, Burpees x8

Run back, Burpees x2

Seated dips x20

6MoM — Hello dollies, Freddie Mercurys, Rosalitas, LBCs, Protractor

Run home

COT

Nakedman Moleskin

Great to be back with the GC pax today! Special thanks to whoever fartsacked the Q today — it is always on honor to lead.

T-claps to Cable Guy for pitching in without hesitation to dole out his brand of pain.

White Lightnin’ and Sir Topham Hat among others enjoyed a little extra heat today thanks to wearing winter apparel on an almost Spring-like day. Better too much gear than too little. Better to not let Cantore get into your head…just rise, take the RedPill and hit the door.

Continued positive prayers and thoughts for the Pax (and others in the community) working through career angst, disruption or challenges.

TClap |

360 degrees worth of Thanksgiving Blessings

2014-11-29Leave a comment

QIC: CSPAN
When: 11/28/14
Pax: Assassin, Back Draft, Cake Boss, Change Order, Corn Hole, Gears, Lug Nut, Old Bay, Prosciutto-FNG, Senator, Solid State, Spitz, & Stang
Posted In: Slow Burn

13 strong men took the #RedPill for a Black Friday Version of #SlowBurnF3

YHC gave a quick recap that it is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.

The Thang:

My style warm up, old school, & old man slow old and painful with planks held way too long.

6 OYO Pain Stations = 3 exercises per station= 20 repetitions of each exercise so by the time you made it around the building you made a full circle with 360 exercises.

Exercises included: SSH, Monkey Humpers, Imperial Walkers, Flutter, Dollys, LBC, CDD, Americans, Moroccan, Rosa, V-ups, Freddy, Wide Arm pulls, Close Grip pulls, Squats, Calves, Incline Merkins, & Decline Merkins.

Moleskin:

Welcome FNG Prosciutto

Read your newsletter

Holiday Party

Joe Davis Run

TClap |

Patriot Backblast: Thanksgiving, continued…

2014-11-29Leave a comment

QIC: Winchester and Peach
When: 11/29/14
Pax: Winchester, Peach, Italian Job, Bogey, Burgandy, and Twister
Posted In: Uncategorized

6 men, with no travel plans and thankful hearts, posted on a barely freezing November morning.

Winchester led us out with painful intent…
COP:
25 x SSH
10 x Merkin
20 x night club
15 x backward night clubs
10 x Merkin
10 x squats
10 x monkey humpers
25 x lbc
10 x hello dolly
10 x squats
mozey to Hill of Hurt

hill suicide run; hill bear crawl 1 hill suicide run

cardio circuit around 1/2 soccer field, each corner was
10 merkins
10 burpees
10 merkins
10 bombjacks
decrease by 2 down to 4, then last lap back at 10

turnover to Peach

Peach offered thanks
hill sprint

mozey to wall rotating people chairs
Burgandy offered Thanks

mozey to picnic tables
staggered merks x 10 each side in cadence; 10 dips in cadence
Italian Job offered thanks

mozey to courtyard
jump-ups *10 oyo; dips * 15 oyo; calf-raises oyo for 30 secs
Bogey offered thanks

mozey to wall
people chair to last man sitting. Burgandy and Italian Job to a draw
Winchester offered thanks

mozey to line
Bear crawls/lunges; then oopmash (rinse and repeat, but backward)
Twister offered thanks

circuit around the lot with high knees and butt kickers

lap then COP
SSH*25; imperial walkers*20; rosalita*10; lbc*10; all in cadence
protractors
lap around lot
lunge walk / sprint to COT area

SEAL team situps to use up the last minute of pain

TClap |

Thankful for F3

2014-11-29Leave a comment

QIC: Cable Guy & Aquaman
When: 11/29/14
Pax: Cake Boss, White Lightning, Badger, Cornhole, Decibel, Stang, Gears, Tico, Minuteman, O2, Pink Slip, Iron Horse, Aquaman, Cable Guy, FNG (Splinter)
Posted In: Alcatraz

16 Pax gathered for a post Thanksgiving party at Runde Park complete with running, pavers and some burpees but no Turkey! Whether you smoked it, deep fried it, backed it or went turkey free we all have a lot to be thankful for! I am very thankful for how F3 and everyone in it has been a positive influence on me and each other throughout this past year! #F3counts

The Thang:

Cable Guy QIC

Run around the trail

COP in the parking lot

25 SSH

12 MC

12 PParker

12 PPeter

25 SSH

5 Burpees

25 Slow Squat

25 SSH

10 Burpees

4 corners of pain:

Split into 2 groups

2, 4, 6, 8 Burpees

2, 4, 6, 8 Merkins

2, 4, 6, 8 LBC

2, 4, 6, 8 Squats

1,3, 5, 7 Burpees

1,3, 5, 7 Merkins

1,3, 5, 7 LBC

1,3, 5, 7 Squats

Hand off to Aquaman QIC

Pick up a Paver

Groups of 3

Group 1: 25 Merkin each arm up on block run to fence and back

Group 2: 50 Paver swings run to fence and back

Group 3: 25 Paver Curls, 25 Paver press, 25 Paver Tricep extension run to fence and back

Group 4: 25 Paver Lunge each leg run to fence and back

Group 5: 50 Paver leg lifts run to fence and back

AB Blast

COT

TClap |

It Has Been An Honor

2014-11-27Leave a comment

QIC: Change Order and Chicken Wing
When: 11/26/2014
Pax: Crab Cakes, FNG/John Paul/The Pope, Cake Boss, Decible, Cable Guy, Cornhole, FNG/Nevill Vincent/Slug, Gears, Backdraft, Tatonka, CSPAN, Ringer, Opie, MacGyver, CH,Rooney,
Posted In: Ring of Fire, The Fort

19 F3 men made it out to The Coop on a memory maker morning. Prior to F3, a 40 degree morning with heavy rain at 0515 may have not inspired us all to get out of the fartsac. Now, who really cares what the gloom brings? We know that our fellow F3 brothers are each counting on one another to make themselves better men each and every day. We cannot do this alone, and with that foundation, it is one of the cornerstones of why I look forward to each and every day with my fellow PAX. To hear the stories, praises, prayer requests, community outreach, and fellowship announcements, it makes you proud of the group that surrounds you.

With that said, I asked Chicken Hawk if I could bump him on the schedule and have a send off Q. Without hesitation, CH offered up the spot and we recollected about how The Coop has grown from averaging a consistent 6 or 7 PAX each week to about 20 in over the year that the name was changed from Abundance of Pain to The Coop. Well done PAX. I will be leaving Ft Mill, but not the fellowship that I have greatly enjoyed since joining F3 with the men of The Fort. Look me up when you are in Charleston and we will grab a workout together or hit a 2nd F. It has been an honor to get to know you all.

The Thang
Change Order starts us off with a mosey into the gloom over to SCES under the cover of the overhangs and out of the rain for a line of pain that went something like this.

x30 SSH IC
x25 Mountain Climbers IC
x20 Merkins IC
Wall Squats
x20 Low Slow Squats IC
x25 Mountain Climbers IC
x15 Merkins IC
Wall Squats

Hand off to Chicken Wing

Moving out from the cover to let the cool morning rain hit our faces, we kept it going with some work at the playground

10 pull-ups, 20 merkins, 30 low slow squat, and a sprint out of the playground up the hill to the ROTC building and back.

Rinse and repeat for a total of 5 reps.

As the PAX were finishing, started a rotation of LBCs, Carolina Dry Docks, and Merkins. Once the 6 was in, we moseyed to the band lot.

At the band lot, we finished it out strong with our last few minutes of a merkin, broad jump, jack web combo. Start with a merkin, then broad jump, merkin, broad jump, and so on until you hit 10 yards. At the 10 yard marker, jack web 1 to 4 and increment to 2 and 8, 3 and 12…we made it to the 80 yard line until we hit the end of the game. Nice work all across the board.

Mosey to COT.

Finished us out with The Lord’s Prayer.

TClap |

Rainy Day Beatdown

2014-11-26Leave a comment

QIC: Bogey
When: 11/26/14
Pax: Catfish and Padre
Posted In: Uncategorized

3 Men were taken hostage at Padre’s House of Pain and received a brutal beating and sweat treatment. Pain is weakness leaving the body and lots of weakness poured out onto the floor this morning.

COT – 30-SSH, 15-Merkins, 15-Peter Parker, 15-Parker Peter, 30-Windmill, 30-Low Slow Squats

Mosey for a bit and then to Station 1

30-Battle Rope w/jump squat, 10-Burpes, 30-Merkins

Mosey for a bit and then to Station 2

30-Box jumps or Calf-raises, 30-Decline Merkins, 30-Low Slow Squats

Mosey for a bit and then to Station 3

30-LBCs, 30-Leg raises, 30-Freddie Mercury’s

Rinse and Repeat Stations

COT

TClap |

The Planking Bears

2014-11-25Leave a comment

QIC: Maximus
When: 11/25/14
Pax: Chicken Wing, DD, Trucker, MacGuyver, Red Banjo, Opie, Cake Boss, Sharknado, Lug Nut, Spitz, Twister, Bird Cage, Anchorman, Green Wave, Pusher, Tatanka, Chicken Hawk, Deacon, Zima, Old Bay, Longshanks, CSPAN, Chaser
Posted In: Block Party, The Fort

A large group of 24 PAX posted at this mornings Block Party to continue to push each other every way possible this Thanksgiving week. I tried to keep us out of the soggy grass but some things are just better in the grass…just ask Jack Webb. We didn’t do a lot of running but hopefully ya’ll felt the pain as much as I did.

The Thang:
Jog to the playground
SSH x 25
Burpees OYO x 5
Jump Squat OYO x 10
Slow Windmill x 12
SSH x 20

The Senator’s Plank w/o getting back up to your feet:
Mountain Climbers x 15
Grave Diggers right x 12
Ground Dips x 15
Grave Diggers left x 12
CDD x 10
Merkins x 5
REPEAT

Count ’em off in 2’s
1’s: Run around the playground then do 20 Dips
2’s: Pull-ups until the 1’s finish
Flap Jack then REPEAT

Mosey to the hill:
Line up for Bear Crawl 1/2 way up the hill and hold in position until the 6 arrives
Flip it around for a reverse Bear Crawl the rest of the way up to the top
Wait for the 6 then jog down then 25 LBCs

Modified Jacobs Ladder:
Burpees at the top (2, 6, 10)
3-Way Jumping Lunges at the bottom (4, 8)
Crab Walk back to the bottom of the hill

Circle Up:
50 LBCs in honor of Anchorman – that’s a full 50 of the 4ct variety (Your welcome for not doing 55)
Super Belly’s / Pepper Mill x 15
Jack Webb 1:4 for a total of 9:36

COT:
This crowd never disappoints and it’s always an honor to Q. The bear crawls and humidity even got the PAX sweating a little which hasn’t been seen in a few weeks. I was looking forward to this Q as it’ll be a good test for next Tuesday’s Black Diamond which will be at 5am at the same location.

Announcements: Thursday Double Down with the Ranch Convergence (0600) and Baxter Turkey Trot (0930). 12/2 Black Diamond (0500 WEP), 12/6 Camping with Twister, 12/12 Christmas Party (evite exists), F3 Dads 12/13 at Runde (0930), Chicken Hawk is leading an Angel Tree for CAH, CHECK THE WEEKLY EMAIL. Praises for an adoption getting finalized, traveling and injured PAX, Ferguson, MO the families, job searches/challenges, family in Springfield dealing with the loss of a child.

TClap |

Eternal Investment

2014-11-22Leave a comment

QIC: Slim Jim & Deacon
When: 11/22/14
Pax: Posh, Peach, Italian Job, Mayhem, Burgundy, Bogey, Boeheim, 2 FNGs (AOL and Fire Marshall Bill)
Posted In: Uncategorized

Q: Slim Jim

COP
——
SSHs (20x), IWs (20x), WMs (15x), Moroccan Night Clubs (20x),Dips (20x), Step Ups (20x), Dips (20x), Step Ups (20x)

Q: Deacon

Slow Sumo Squats (10x)

Mosey to the playground
———————————–
– Round 1: Left staggered push ups (15x), BBCs (15x), Step ups (20x)

– Stationary Lounges (15x)

– Round 2: Right staggered push ups (15x), Jump Ups (15x), Dips (20x)

– LBCs (15x)

– Round 3: Decline Merkins (15x), Incline Merkins (15x), Decline Flutters (30x)

– Mack Tar Jies (10x)

Mosey to the parking lot:
—————-
– Pyramids with 5 reps at each station to 15 reps then back down doing Diamond Merkins, Donkey Kicks, Squats, LBCs

– Wind sprints 2x

Mosey to the pavilion
—————————–
– Balls to the walls (2 x 10 count)

– Peoples’ chair (2 x 10 count)

Mosey to the larger soccer field
—————
– Partner up

– One partner does Mack Tar Jies while the other runs (100 MTJs total), plank when finished

COP:
——-
Oblique Ups (15x), Vups (15x)

COT:

Moleskin:
————
We all have busy lives. How much of our time are we investing in building God’s kingdom? Adjust your hearts and schedules to be kingdom builders. Ask God where/how He wants you to work and He’ll provide guidance. This is stated in Proverbs 16: 9 “The heart of a man plans his way, but the Lord establishes his steps.”

TClap |