8-10, 15-27 – Pick your #

2014-09-15Leave a comment

QIC: One-Niner
When: 9/15/14
Pax: Pebbles, Beast, Opie, Sharknado, Rock Thrill, Mr. Wilson, Aztec
Posted In: The Snake Pit

Todays plan was not all that original when it came to the kettlebell/dumbbell beatdown the tribesman experienced; although, it still lended (YHC thinks) to a pretty good overall upper body workout. Some read the tweet out that the PAX were suppose to bring pairs of kettlebells/dumbbells and some didnt. Did not phase YHC or the PAX as there was something for everyone.

Warm Up:

Short warm up as the PAX had alot to accomplish today in such a short time.

25 SSH
34 Morracan Night Club

The Thang:

Overhead Press
In and Out Bicep Curl
Standing Overhead Tricep extension
30 Merkins/Wide Arm Merkin
Over and under medicine balls
2×25 yard sprint

Rinse and Repeat

Deep Swimmers Press
One Arm Bicep Curl
Dips
Military Merkin/Medicine Ball or Diamond Merkin
Over and under medicine balls
2×25 yard sprint

Rinse and Repeat

Upright Row
Static Arm Curl
Tricep Extension
Merkin
Over and under medicine balls
2×25 yard sprint

Rinse and Repeat

In and out shoulder Fly
Preacher Curl
Lying tricep extension
Plyo Merkin or Clap Merkin
Over and under medicine balls
2×25 yard sprint

COT:

Prayers for spoken and unspoken. One thing YHC learned today is that he needs heavier kettlebells – not going to be dragging those adjustable dumbbells out too much more or atleast not carrying them to the other side of the AO (extra credit).

Great turnout today for The Tomahwk; 8 strong PAX has to be a new record for this AO. Let’s keep Indian Land growing STRONG!

TClap |

Black Diamond #3

2014-09-14Leave a comment

QIC: Chaser
When: 09/14/14
Pax: WWL, Flipper, 1-Niner, CSPAN.
Posted In: Uncategorized

Welcome to The Fort’s Black Diamond Version #3 hosted by Chaser.

Where: Baxter Village Pump Station Hill, 13% paved 1/10 mile #PAXbreakhill.

What: horrible Jacob’s ladder, 10 Burpees on the top and 10 Burpees on the starting line every cycle.

PAX completed 8 full cycles, and fee to go home was 40 Burpees.

Result: Quiet Sunday morning in perfect fall weather for a ridiculous workout among friends that consisted of 200 Burpees and 1.6 miles of hill climb.

Flipper taught us that we need to continue our navigational work on these random workouts.

WWL has 9 days to host the next #BlackDiamond.

CSPAN -still tired-over & out

TClap |

GAME DAY

2014-09-13Leave a comment

QIC: Jeckel, Cornhole
When: 9/13/2014
Pax: Cable Guy, Smuggler, Atticus, Badger, Backdraft, Deacon
Posted In: Alcatraz

With the promise of punishment looming from my own misbehavior the night before at Buffalo Wild Wing( 10 wings, fries, 3 beers) YHC did not disappoint. Little did he know that his partner in crime, Cornhole had his own ideas for Game Day. Punishment indeed. 8 men anted up with a heavy dose of Crazy 8’s and Monopoly and finished at splash planet.

Jekyll on Q

Ring around RUNde

SSH x 20; Merkins x 20; Squats x 20

Crazy 8s

Run THE HILL loop with 8 jump ups and 8 dips at the top and 8 burpees and 8 heels to heaven at the bottom. Repeat 8 times. #snotwoggler

Plank o’rama while we wait for the six

Partner up
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise. Switch and repeat
Stations
1 (GO) – 20 SSH
2 – 20 CDD
3 – 20 Hello Dollies
4 – 20 Mtn Climbers
5 – (Jail) 10 Burpees – (Just Visiting) 10 Windmills
6 – 10 Wide Arm Merkins
7 – 20 LBC’s
8 – Bear Crawl to Fence
9 – (Free Parking) 10 Bomb Jacks
10 – 10 Diamond Merkins
11 – 20 Russian Twists
12 – 20 Sumo Squats
13 – (Go To Jail)
14 – 20 Merkins
15 – 20 Freedy Mercury’s
16 – Lunge Walk to Fence
Goal to make three times around

Mosey to Marina with pain stations
5 hydro Burpees
Swim to dock and back
Mosey back to virtual COT

-“borrowed” #crazy8 from CLT Metro “Ranger” WO. Was a beast and a total #smokefest. I don’t believe Ranger has THE HILL like we do…

-we were all drafting behind Backdraft today. Good work man.

-I was ready to bail at 7 rounds with 3-4 minutes to go until I was called out by Cable Guy to finish. Thanks brother- needed that- #accountability

-Monopoly was fresh and new way to deliver pain. S/O to Cornhole for bringing this creative work out to the PAX. Oh and thanks for adding more burpees to the morning. We hadn’t done enough already.

-Cable Guy modestly let us know he was sick and that he did the BRR. Once or twice…

-Was an imposter Cable Guy this morning. Did not hear one audible “contribution”

-Special thanks to Cornhole for the opportunity to contract E. Coli with our baptism

I am worthless for the rest of the day…

Jekyll

TClap |

Not so Slow Burn

2014-09-12Leave a comment

QIC: Hard Drive
When: 9/12/14
Pax: Cornhole, Assassin, One-Niner, Change Order, Trucker, Package, Boy Band, Gears, Aztec, McGruff, Iron Pony, Pusher, Jekyll, CSPAN, Solid State (FNG), Hard Drive
Posted In: Slow Burn

16 PAX took to the humid gloom this morning for some of the Q’s least favorite exercise: Running. I figure I’d honor the BRR guys by inverting the ol’ adage: This wasn’t a marathon, it was a sprint.

The Thang:

Warm up jog from CFA down to the Empire Pizza lot. It was all downhill from there.

Circle of Pain, suicide-style: Pax circled up by the front drag. One at a time the PAX would do a suicide to the first two crosswalks (about 75 yards to second x-walk) while the rest would do the called exercise OYO until the runner returned. Some of the called exercises include:

SSH
IW
Squats
Calf raises
Merkins
CDD
Windmills
LBC
Mountain Climbers
Moroccan Night Club
Freddie Mercuries
Burpees

Some of the exercises were duplicated b/c YHC didn’t expect that many PAX and is thoroughly unoriginal.

Mosey to sidewalk and partner up with someone of like speed for some 100’s. Teams needed to combine for 100 supine pull-ups, 100 merkins, and 100 squats. One ran to the end of the strip (about 100 yards) and back while the other exercised. Flip-flop until done.

Mosey to the end wall for some people’s chair. Few ten-counts with arms up and arms out.

Finally find your partner and form two columns at the end of the strip. Race your partner home to the Shovel Flag, AYG. Second man to the SF had to do 5 Burpees.

Moleskin:
YHC walked out the front door this morning and nearly ditched his plan when he was smacked by the humidity. Decided to push through however, mostly because I didn’t have a back up plan.

Today was the Moroccan Night Club version of a workout. It started out easy enough with plenty of jokes and mumble chatter and CSPAN exploring new definitions of OYO. By the end of the COP it was getting quieter. By the time we were done with the 100’s the “I thought this was moderate” comments had started. Which got me thinking about how I love seeing how this workout has grown since it’s first session at the end of June. Not only in the number of regulars and turnout, but also in the variety of workouts and how we continue to stretch the definition of moderate. There was a lot of heavy breathing at the end… mission accomplished.

Welcome to FNG Solid State. He pushed hard for his first workout and made it all the way to the end. Way to push and hope to see you back brother.

Announcements:
– Black Diamond workout this Sunday Baxter YMCA @ 0630. CSPAN is your Q. First rule of Black Diamond is you don’t talk about Black Diamond. Definitely don’t post.
– Spark 2 event for Childrens Attention Home is on for the week of Sep 22. Pre-blast is here
– Mudrun is coming 10/4. Need 3 more PAX for Fort teams. Reach out to One-Niner
– Victory Sports Golf Tourney on Friday 10/3. Reach out to Assassin, we need to get some F3 representation.
– Invergence on Friday 9/26 at 1730 (5:30 pm for those of you who do not habla) at ASC Greenway. Evite is here

Prayer Requests for CSPAN’s father and a certain mule (had to be there), Gears’ brother who will be undergoing an operation that might help restore his sight, and others spoken and unspoken.

TClap |

Who Needs To Leave The Parking Lot

2014-09-11Leave a comment

QIC: Bounty Hunter
When: 09/11/2014
Pax: Opie, Pebbles, Snow Bird, Beast, Flipper, One-Niner
Posted In: The Fort

7 PAX made the early morning drive to post at the sacred ground known as The Reservation. Even though it’s one of the best AO’s to venture, little did the PAX know I had no intention of exploring the great terrain The Reservation has to offer.

Warm Up:
Walking Toe Touch – 20 yds (there & back)
Hitler Kicks – 20 yds (there & back)
Side Lunge – 20 yds (there & back)
Lunge – 20 yds (there & back)
Back Lunge – 20 yds (there & back)
Hurdlers Karaoke – 20 yds (there & back)
Shuffle – 20 yds (there & back)
Shuffle – 20 yds to Stride 20 yds (there & back)
Stride – 40 yds (there & back)

Mosey to the lower parking lot.

The Thang:

Suicides with burpees – length 50 yards
10 yds – 1 burpee
20 yds – 2 burpees
30 yds – 3 burpees
40 yds – 4 burpees
50 yds – 5 burpees

Rinse & Repeat in reverse
10 yds – 5 burpee
20 yds – 4 burpees
30 yds – 3 burpees
40 yds – 2 burpees
50 yds – 1 burpees

7 – 50 yard build ups (1 for each PAX member present)

Mosey to the top parking lot. Break into groups (one of 3 / one of 4). One PAX from each group runs around through the bottom parking lot back to the top. Other groups do squats and LBCs. Cycle ends when all PAX run. Rinse & Repeat and replace squats and LBCs with Merkins and Lunges.

Last 12 minutes was a series of exercises named the “Circle of Pain”. Get in a tight circle in exercise starting position until your turn exercise. Exercise as followed:
Merkins – 4 revolutions
Carolina Dry Docks – 4 revolutions
Lunges – 3 revolutions each leg
Russian Twist – 10 revolutions each side

Mosey back to COT (or in this case – stand up from the circle of pain).

Moleskin

In remembrance of 9/11 and all who has sacrificed, I can’t say enough how grateful we are to have the ability and the freedom to sweat with our F3 brothers as we push each other to be better both physically and mentally! I leave you with a quote from one of my favorite Generals who served our great Nation.

God of our fathers, who by land and sea have ever led us to victory, please continue your inspiring guidance in this the greatest of all conflicts. Strengthen my soul so that the weakening instinct of self-preservation, which besets all of us in battle, shall not blind me of my duty to my own manhood, to the glory of my calling, and to my responsibility to my fellow soldiers. Grant to our armed forces that disciplined valor and mutual confidence which insures success in war. Let me not mourn for the men who have died fighting, but rather let me be glad that such heroes have lived. If it be my lot to die, let me do so with courage and honor in a manner which will bring the greatest harm to the enemy, and please, oh Lord, protect and guide those I shall leave behind. Give us the victory, Lord.

~ General George S. Patton

TClap |

Hoisting a Ball of Fury around the Ranch!

2014-09-11Leave a comment

QIC: McGruff
When: 09/11/2014
Pax: Chicken hawk, Who Dat, Double D, Beacon, Photo Bomb, Stang!!!
Posted In: The Ranch

7 Pax paid our respects and gave honors to all the victims of 911 and our soldiers fighting for our freedom throughout the world. We saddled up this morning in the gloom to sharpen our minds and bodies. A cool and must less humid morning and we all gave thanks for that.

The Thang

Mosey to the bottom of the hill where we took turns in hoisting an exercise ball above our shoulders wherever we ran.

circled up and did

20 imperial walkers

15 merkins

20 windmills

20 rosalettas

Bare crawled up the hill where we did a little bit of Jacobs ladder

started with 6 burpees at the top and 1 merkin at the bottom. Kept going until we were completely warmed up. Mosey to the wall where we did wall sits. One minute on 20 second break. Rinse and repeat 2 times.

Mosey to the back of the ranch where the cardio really began. Broke up in two groups. First group ran a lap while the other did LBC’S while they were gone and then switched. Next rotation was hello dollies.

Mosey to the benches where we completed three rounds of 20 dips and 10 derkins. And if that was not enough we added a little Jack Webbs. 1 wide merkins to 5 Webbs up to 25.

Mosey to the parking lot and circled up for some Ab Lab!!!!!

COT

What a great morning as we remember what happened on this day 13 years ago that touched all of our lives. The seven men who came pushed really hard and did a great job. We did have one Fartsacker (Cake-Boss) who owes us twenty burpees at the next Ranch. A few things coming up are the invergence! CAH BUILD event and all this can be found on F3nation.com.

TClap |

Instructions Included

2014-09-10Leave a comment

QIC: One-Niner
When: 9/10/14
Pax: Chicken Hawk, Flipper, Pebbles, Boyband, Mr. Wilson, Aztec, Trucker, Backdraft, MacGyver, Assasin, CSPAN, Chicken Wing, Sharknado, Change Order, Chaser, Iron Pony, Opie, Cake Boss, WWL, Gears (FNG)
Posted In: Ring of Fire

Who ever said men don’t need instructions, I think a little direction always helps, so YHC brought his Pull-Up map with him to guide the PAX to victory (or PAIN).

Today was YHC’s VQ for the Coop. Great AO to roam and gather; although I believe about 10min in I had already forgot half my game plan, so I went audible – not sure if the PAX caught on to that or not, but it did leave me with 10min to spare at the end, perfect time for some COP ab work.

Warm Up:

50 SSH
High Lateral Hops – 20sec
Merkin Jacks – 20sec
Jumping Lunges – 20sec
25 SSH

Mosey to 100 yard lot

The Thang:

100 yard sprint
10 Burpees
30 Lunges
200 yard sprint
10 Burpees
30 Lunges
400 yard sprint
10 Burpees
30 Lunges
200 yard sprint
15 merkins
30 Squats
100 yard sprint
15 merkins
30 squats

Mosey to parking lot

25 yard Bear crawl
25 Merkins
Squats while we wait for Six – keep it up, great work!

Mosey to back of ROTC for some Pull-Ups. The objective was to stay on the bar for ALL 5 sets of 10 rep pullups. If you touch the ground, there was a 5 burpee, 50 yard sprint penalty. Most made it through with no trouble (no burpees, that must of made the PAX push just a little harder on those pullups – just sayin). Testament though to how strong this group has become.

10 Wide Arm Pull-Ups
40 Russian Twist
10 Chin-Ups
40 Russian Twist
10 Close-Grip Overhand Pull-Ups
40 Russian Twist
10 overhand/underhand Pull-Ups (switch at 5)
40 Russian Twist
10 Pull-ups – however you like to get there

COP – 10min of ABS

COT

Keep the spoken and unspoken in your prayers this week. Great workout today with a great group of guys! WWL brought up a great reminder this morning to remember that tomorrow is 9/11. Calling all PAX who are leading tomorrow to take some time in your COT to have a moment of silence and a short spoken word for all those that have fallen for this GREAT Nation. Because of the hands of those that want to strike down our freedom, it is a remembrance to our brothers and sisters who fight each day to keep us safe at home as well as to those that passed away in the tragedy. AYE!

TClap |

Kettle Bell Anyone?

2014-09-09Leave a comment

QIC: Decibel
When: September 9, 2014
Pax: Change Order, Maximus, Package, Santini, Senator, Jekyl, McGruff, Freebird, Spackler, Corn Hole, Nirvana, Aquaman, WWL, Who Dat, Funhouse, Smuggler, Rooney
Posted In: Golden Corral

18 men welcomed a new item to the buffet. They enjoyed a triple helping of the Kettle Bell.

Warm up Lap

Circle up
Cherry Pickers x20
Mountain Climbers x20
Windmills x20
Peter Parkers x20
Imperial Walkers x15
Parker Peters x20

Split into three teams and grab a Kettle Bell

Mosey to the retaining wall
Decline Merkins x10
Dips x20
Incline Merkins x10
Rinse and Repeat
Rinse and Repeat

Mosey to hill
Kettle Bell Relay
While teammate runs up the hill team does
Carolina Dry Docks
Wide Arm Merkins
X/O’s/LBC
Diamond Merkins
Sumo Squats
Lunges

Repeat
Squats
Merkins
Russian Twists
Freddy Mercury
Lunges
1 more

Repeat
High Slow Flutter
LBC
Hello Dolly
Squats
2 more exercises

Great effort today! Introducing those unfamiliar to the Kettle Bell. Hopefully they will show up on Monday. As always a pleasure to work out with you guys.

TClap |

Glad F3 was calling me to crawl out of the fartsack and Q

2014-09-08Leave a comment

QIC: Trucker
When: 09/08/14
Pax: Change Order, Who dat, Decible, McGrufe, Backdraft, Chickenwing, Cake Boss, Opie, Sharknato, Gridlock, Beacon, Trucker
Posted In: The Armory

Grateful that I had a reason to get out of the fartsack this morning, had the itch to fartsack, but knew that if I slept and not Q, I wouldn’t hear the end of it (right CSPAN?). As I spoke before we hit the pavement with some legs workouts to recover from BRR (funny no PAX who did the BRR showed up), F3 has become a major influence in the YHC life and has done changes that your YHC would not have expected. Still a long way to go though, but grateful for F3.

The Thang:

Run a lap around FH parking lot

20x SSH

20x IW

10x Merkins

10x MC

1 minute on, 10 seconds off of:

KB Swings, Goblet Squats, Skull Crushers, Curls, & Clean – Press

Walk lunges switching arms with KB to funeral home

Run with KB to opposite corner of parking lot

10 burpees OYO (can’t have a workout without a burpee)

10 Squats w/KB

Run to benches in front of FH with KB

20 dips, 20 LBC w/KB; rinse/repeat 3xs

run to FH wall

Wall sits with KB, 10 squats; rinse/repeat 3xs

Run lap around FH parking lot

Repeat 1 minute on, 10 seconds off rotation

Walk lunges switching arms with KB to funeral home and back

COT, prayers to BRR PAX, injured, sharknato’s wife, Trucker’s wife, and all other unspoken prayers. We missed some of the regulars (hint hint CSPAN and Boy Band), lots of chatter regarding the football weekend and who showed up to play and who didn’t. Glad I rolled out of bed, always a blast at the Armory!

Yours truly, Trucker

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1000 exercises in an hour?

2014-09-06Leave a comment

QIC: CSPAN
When: 09/06/14
Pax: Deacon, Java (LILO), Lil E, Longshanks, MacGyver, Stang (FNG).
Posted In: The Fort

6 strong men showed up for a hot and humid workout at WEP. Java gets the LILO badge.

Started off with a very high quality rendition of the disclaimer, and some mention of our BRR brothers, all nonsense…go at your own risk…#redpill.

THE THANG:

Today was a simple challenge, we are going to do 1000 exercises in an hour, only caveat is we only can do 10 reps at a time of any given exercise, I explained it again, 1000 exercises, at 10 reps per chunk, and there is no way I am calling all the cadence, get ready to “grab” your chance to Q.

And off we went…

We got after it, and we got very close to our challenge…nobody asked for more…FNG “Stang” walked in to a “buzz saw” this morning, lucky for him most other workouts will seem easy…T-claps for all of Qs and their willingness to apply the pain, that was a fit group. FEBA, Fun, and fellowship throughout.

COT:

Around the horn with “prayers & Praise”, prayers for BRR Teams, and a safe weekend for all.

Stay strong,

CSPAN-out

TClap |