The Armory – Run Forest Run!!!

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  • QIC: Cake Boss
  • When: 08/18/14
  • Pax: McGruff,Gridlock,Decibel,FNG - Oppie,Deacon,Catfish ??, Chg Mgmt ??, Senator Tressel,FNG - Sharknado,Back draft,Green Wave,Chicken Hawk,Cable Guy,Cake Boss,Beacon,Boy Band
  • Posted In: The Armory

forest-gump-running

So after a road trip to the City of Brotherly Love (Philadelphia) and eating total garbage for 4 days, YHC felt the need to clean out the system and get back into F3 conditioned fitness shape.

Everyone knows “The Boss” ain’t fond of running, but he also knows the benefits it brings regardless of his distaste for the activity. So, The Armory had a little more movement today than a usual Cake Boss led beat down.

Warm Up

Jog

Lunge walk

Shuffle right/Left

Jog

SSHx15

CDDx10

IWx15

Lunge Walk

Shuffle right/left

Jog

The Thang

100 reps each exercise with partner

Partner #1 Runs lap around lot

Partner #2 does reps

No stopping….recovery is for the weak. Ha Ha!

Curls

Squats

Swings

Presses

Russian Twists

Merkins

Dips

COP

SSHx20

LBCX15

Rosalitax15

Superman for 10 count

Para shoot for 10 count

Merkinsx10

COT

16 manly men including 2 FNGs endured pain cooked up from Cake Boss!

Tastes so Good!

 

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Ring Around Runde

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  • QIC: Cable Guy/Trucker
  • When: 8/15/14
  • Pax: Oprah, Aquaman, Decibel, Jeckyll, Badger, Maximus, Freebird, Cornhole, Thriller, Smuggler, Firemarshall Bill, Catfish, Trucker, Cable, Guy, FNG (Tattoo), FNG (Change Order)
  • Posted In: Alcatraz

Cable Guy QIC:

Run around Runde twice!

COP:

30 SSH

15 Wide Merkins

25 IW

15 Diamond Merkins

25 Sumo Squat

25 MC

Split in two groups

Group one lap around Runde

Group two Lunge walk half parking lot, Bear crawl second half 50 SSH

Swap rinse and repeat

Plank-o-Rama

Hand off to Trucker QIC

Split in 3 groups

Group 1: 10 Pullups down to 2 with 5 Burpees in between

Group 2: Suicide Sprint Squats

5 Squats 1st Line, 10 Squats 2nd Line, 15 Squats 3rd Line

Group 3: Lunge Walk half of Park Sprint 2nd halfTunnel of Love

10 Merkin Douple Taps

Ab Blast by Maximus

 

Great to see the 2 FNG’s hang tough! Look forward to seeing them out there again!

Still MIA is Funhouse must be on an extended vacation! Too quiet!

 

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300…..Plus Some

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  • QIC: Red Banjo
  • When: 08/16/14
  • Pax: 1-Niner, Anchorman, Beast, Bounty Hunter, Bubba Gump, Castle(FNG), Cobra Kai, CSPAN, DD, Deacon, Ditka(FNG), Frag, High Life, Lil E, MacGyver, Man-O-War, Red Banjo, Remix, Roadie, Rooney, Sweeper, WWL
  • Posted In: Block Party, The Fort

22 Pax’s joined the block party on a hot humid southern morning. The surprise Q started the workout off quickly, saving the disclaimers once all had committed to half of the workout.

The Thang

Warm up jog to soccer field
SSH 25x
Imperial Walker 25x
Squats 15x
Merkins 15x
Windmills 15x

Line up on the base line for – 300
Partner up, one stays and works out the other runs to the opposite end of field and back, partners switch. Workout is cumulative reps between partners 100 push-ups, 100 squats, 100 LBC – rinse and repeat 3x when complete each round – SSH and sit-ups til all are down.

Quick set of Mary
Rosalita 15x
Hello Dolly 15x

Mozy to the playground

10 pull-ups and 25 sit-ups – rinse and repeat 5x
Surprise set of 5 burpees and 10 mt climbers in the middle
Plank up when finished in two lines

Tunnel of love (crowd favorite in the wood chips)

Mozy to center of park and partner up
Partner wheel barrels switching for ~100 yards

COT

Moleskin

WWL gave us a good reminder to slow down and be intentional in and with our lives. When we move too fast, things are forgotten and mistakes occur. Red Banjo encouraged the men to remember to not let the little things in life become the big things-wasting energy on things that don’t really matter and are not part of the big picture.

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Playing the game while keeping Humility

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  • QIC: Chicken Hawk and Italian Job
  • When: 08.16.2014
  • Pax: Package, Pebbles, Twister, Pusher, Peach, Fusion, Dream House, Pulp, Johnny 5, Mater, Burgundy, Winchester, Posh FNGs – Heisenberg, FEMA, Slim Jim
  • Posted In: Uncategorized

On a humid South Carolina Saturday morning, 18 pax (including 3 FNGs) came together for a back to school summer sweat-drenched beat down. After a tiring warm-up, Chicken Hawk peppered in some Patriot Games to crown the first Rock Hill Swamp Fox. Congrats Posh for pushing through and finishing with 7 victories in the games. Another major shout out to Pebbles and Burgundy. Seeing these guys push so hard had us all working a bit harder.

Mosey to Field 2 to COP

40 Side Straddle Hop

25 Imperial Walkers

20 Merkins

20 Makhtar N’Diaye

25 Mountain Climbers

20 Wide Arm Merkins

25 LBCs

15 Diamond Merkins

25 Squats

25 Windmills

25 Side Straddle Hops

40 Moroccan Night Clubs

15 Dips, Derkins, Step Ups

 

Indian Run to Field 5

Balls to the wall (10 count)

40 Backward Moroccan Night Clubs

 

Handoff to Chicken Hawk

 

The Patriot Games were a way to help get the PAX to push themselves beyond our normal abilities. Rules were simple. Top 3 finishers count toward overall score. The person with the highest top 3 finishes wins the Swamp Fox award, congrats POSH! Great job by all!

 

Venue 1- Wall of Terror:

 

Wall Sit as long as possible until down to last 3 / Squats by PAX until finished

Balls to Wall as long as possible until down to last 3 / Carolina Dry Docks until finished

90 seconds of Derkins highest count wins

90 seconds of Calf Raised highest count wins

90 seconds of Dips highest count wins

 

Venue 2 – Mountain of Mayhem:

 

Bear crawl up and back down (x2)

Bunny Hop up and back

Run backwards up and forward down (x2)

Crab walk up and back down

 

Venue 3 – Field of Dreams

 

40 yards of suicides

1 legged hops down 40 yards then switch legs and back

Broad Jump down 40 yards

 

Mary – 3 minutes (30 seconds each)

 

LBC

Hilo Flutter

Freddie Mercury

Helo Dolly

Rosalita

Scissors

 

Inspiration: Pride vs. Humility – The world is pulling us to pride by defining success as the person that is the fastest, strongest, richest, smartest, etc however God calls us to focus on Humility. Pride is the void of God in your life and Humility is the void of the world in your life. Stay close to God through prayer, reading the bible, listening to his prompts and acting as his hands and feet. AYE!

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09/1/14- Labor Day MURPH Challenge

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f3logoII                                                                                                         usmc

Labor Day MURPH Challenge

NAFO USMC JROTC and F3

murph

WHO: members of NAFO USMC JROTC and F3

WHAT: the workout coined by US Navy Seal officer Michael Patrick Murphy;

  • One-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time

WHEN: Labor Day (Monday September 1st, 2014)

WHERE: Nation’s Ford High School (1400 A O Jones Boulevard Fort Mill, SC 29715)

WHY: The Murph workout honors Michael Patrick  Murphy a US  Navy SEAL officer who was killed during Operation Red Wings, a counter-insurgent mission in Afghanistan.

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Quick game of “Old Maid” = old school style

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  • QIC: CSPAN
  • When: 08/12/2014
  • Pax: Airborne, Anchorman, Astec, Audit, Back Draft, Bird Cage, Bogie, Bounty Hunter, Cake Boss, Chicken Wing, Crab Cakes, Frag, Green Wave, Pebbles, Java, Lil E, MacGyver, Mayhem, Private Ryan, Red Banjo, Roadie, & Stage Coach (Columbia)
  • Posted In: Block Party

YHC did a quick review on the sad news of Tony Stewart, 20-year-old Kevin Ward Jr, Robin Williams, and my personal 1 year anniversary of my cousin wife’s death after a lifelong struggle with alcohol. Discussion about not really ever understanding what is on someone’s mind, and our efforts should always be like Jesus Christ as we support, and in our building each other up. We never know the future, so get your heart right with God and those around you.

Thang:

Long walking warm-ups and jog to get us started on a beautiful SC morning on our way to Veterans Park in downtown Ft. Mill.

Back Draft led us in a group performance of The Pledge of Allegiance.

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, 6 and holds, Carolina Dry Dock, and maybe a few others that I forgot.

Audible AO to gun lot because of larger than normal Tuesday PAX

Game of four corners: (start with 5 repetitions and add 2 reps through each cycle)

1st card = LBC, Mason Twist, Hello Dolly

2nd Card = SSHops, Burpee, Parker Peters

3rd Card = Carolina Dry Dock, Wide Arm Americans, Peter Parkers

4th Card = Air Squats, Monkey Humpers, (x2 Superman & x2 Paratroopers for 10 counts)

YHC tossed out the cards, group divides to the four corners, and everyone gets after it.

The goal was a twelve round fight (192 reps), and our fastest PAX made it the 6th round in about 18 minutes. This sounds like an upcoming Saturday Q project. Sound off in the comments if you are really proud of this morning’s progress.

Round Reps
1 5
2 7
3 9
4 11
5 13
6 15
7 17
8 19
9 21
10 23
11 25
12 27

 

 

Slow mosey home before I got to my next round of burpees.

Arrived to COP about 2 minutes ahead of schedule, more planks, and back work.

Moleskin

Great fun this morning, and I always appreciate the opportunity to lead.

Red Banjo and Maximus on Q the next couple of Tuesdays at #BlockPartyF3.

Jekyll and crew had an equally exhausting trip at #GoldenCorralF3, go read his back blast.

Jekyll’s crazy board of pain was part of the inspiration for today’s workout, and remember to hold your good form while working on your speed.

Check out the video from Gaelic Gladiator Games from last Saturday, I remember why I am so tired.

Appreciate Stage Coach with his guest appearance, always welcome my friend, and bring Ken Doll with you next time.

Read your newsletter.

As in life, so is F3 where every man is a leader, challenge your PAX, and as iron sharpens iron, take charge, and support your brothers.

CSPAN Over & Out

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Pre Blast: Golden Corral 1/31/17

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Come test your mettle at Golden Corral.

The Thang:

Start at Bank. Run to bottom of Hill.  5 3-Merkin Burpees.

Run up Hill. 5 Bombjacks.

Run to Wall- Lunges then 10 CDD

Run to Bank- Bear Crawl then 20 LBC

1 lap includes 1/2 mile run.  Goal is 6 laps

 

 

 

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08.11.2014 Nightmare @ the Armory

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  • QIC: Chicken Hawk
  • When: 08.11.2014
  • Pax: Greenwave, McGruff, Pebbles, Senator Tressel, Grid Lock, Deackon, Catfish, Bogey, Boy Band, CSPAN, Cake Boss, FNG (Aztec), FNG (Mr. Wilson)
  • Posted In: The Armory

nightmare

On a cool humid and damp morning, 14 men represented at the Armory.  Waking from a nightmare in bed to a night in the gloom. 

COP Warm up-

 – 20 SSH

– 20 Mountain Climbers

– 15 Monkey Humpers

– 15 Imperial Walkers

The THANG:

Round 1:

  • 4 Burpees [@COP]

Round 2:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]

Round 3:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]
  • *12 Derkins (Sprint to Wall and back to COP)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 4:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]
  • *12 Derkins (@ Wall)
  • *16 Dips (@ Wall)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 5:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]
  • *12 Derkins (@ Wall)
  • *16 Dips (@ Wall)
  • *20 (10 L/R – Step Ups) [ @ Wall]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 6:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]
  • *12 Derkins (@ Wall)
  • *16 Dips (@ Wall)
  • *20 (10 L/R – Step Ups) [ @ Wall]
  • 24 (12 L/R Curls) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 7:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]
  • *12 Derkins (@ Wall)
  • *16 Dips (@ Wall)
  • *20 (10 L/R – Step Ups) [ @ Wall]
  • 24 (12 L/R Curls) [@COP]
  • 28 (14 L/R Halos) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 8:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]
  • *12 Derkins (@ Wall)
  • *16 Dips (@ Wall)
  • *20 (10 L/R – Step Ups) [ @ Wall]
  • 24 (12 L/R Curls) [@COP]
  • 28 (14 L/R Halos) [@COP]
  • 32 (16 L/R Plank Rows) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 9:

  • 4 Burpees [@COP]
  • 8 (4 L/R – Pass through lunges ) [@COP]
  • *12 Derkins (@ Wall)
  • *16 Dips (@ Wall)
  • *20 (10 L/R – Step Ups) [ @ Wall]
  • 24 (12 L/R Curls) [@COP]
  • 28 (14 L/R Halos) [@COP]
  • 32 (16 L/R Plank Rows) [@COP]
  • 36 (18 Clean and Press [@COP]
  • 40 Over Head Squats with Kb [@COP]

 

 

 

 

 

 

 

 

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Excellent work Men!

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Carry me to 4 corners…

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  • QIC: Senator Tressel & Maximus
  • When: 08/09/14
  • Pax: Decibel, Pick 6, Badger, Cable Guy, Cornhole, Mr. Clean, DD, Dufrain, Catfish
  • Posted In: Alcatraz

11 in the PAX gathered Alcatraz on this humid Summer Tega Cay morning but after a tour of the neighborhood hills, Senator Tressel brought us back home for an ab lab in the rain. It was a welcome change from carrying your buddy up a crazy hill.

Maximus had a great idea (on paper, at least) of doing a 4-corners drill that will likely keep the PAX from washing their hair Sunday AM. A necessary audible was called to bring the PAX back together for another round of ab lab.

The Thang:
Senator Tressel on the Q:
Mosey out of Runde and run to the cul-de-sac on Mariana Court for COP All in cadence:
SSH X 40
Merkin x 15
Squat x 30
IW X 30
Mountain climbers x 20/hold/Peter Parker x 20/hold/Parker Peter x 20
Sumo Squat x 30

Mosey to base of steep hill at Tara Tea
Lunge walk up hill, walk backward down
Power skip up hill, walk backward down
Partner carry up hill, jog down, flapjack, back up hill
Mosey back to Runde Mary:
Hello Dolly x20, Rosalita x 20, boat and canoe (20 sec hold, x4), LBC x 20

Hand off to Maximus:
Split the PAX into two groups and start the 4-corners at opposite sides. Start with 20 Gator Merkins and 20 CDD then run (good luck with that) to the next corner and do 19 and so on. The one constant is your 10 Burpees at each station. The goal was to get below a 10 count but we got to 14 before I had to call an audible and bring the PAX back together for Ab Lab. I didn’t hear any complaining about that decision so I’m assuming all were in favor…AYE???

Hold the elbow plank until brother Decibel returned from the latrine.
Russian Twist
High Slow Flutter
Hold the Elbow Plank for more slow counting by the PAX

Moleskin:
Senator and I were appreciative of the opportunity to bring a little pain and sweat this morning and I think we can all agree this was a challenge. The PAX was very quiet at COT so hopefully nobody was too angry at the Q’s. For those not doing BRR, please consider the Camp Care 5K and also the Premature Oktoberfest with OMB. Check the email for all other updates, including the invergence at the end of September.

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Rugby Practice in the Rain plus some FreeBallin’

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  • QIC: Crab Cakes
  • When: 08/09/14
  • Pax: Red Banjo, Bounty Hunter, High Life, Package, Santini, Audit, The Beast (LIFO), Rooney, Chicken Wing, CSPAN, OneNiner (LIFO - was he even wet?), and I apologize - six more pax that I can't recall - Please Sound Off In The Comments!
  • Posted In: The Fort

 

With an eye to the 2015 Rugby World Cup, 17 pax of The Fort set out in the rain to work on some ball handling and heavy cardio.  We saved the scrums, rucks, and mauls for next time!  Pax were informed that possession is key and any dropped balls would be punished.

The Thang:

Balls up for an Indian Run with Rugby Passes up to the soccer fields – disaster!  It’s early so we’ll let that one go.

Balls Down for Dynamic Warm Up:

–  High Knees

–  Butt Kickers

–  Shuffle Left/Right

–  Karaoke’s Left/Right

–  Toe Touches/Lunges

–  Long Strides

–  50%/75% Sprint

Balls Up for Rugby Drills

–  Ball Down & Pick Up

–  To Ground, Pick Up & Over

–  Ball Down, Pick Up & Drive

Balls Down for Rugby Sprints

– Merkins, Mountain Climbers, LBCs, Freedom Twists, Merkins

Balls Up for Four Corners

–  Passes in the Middle Left/Right with punishment for dropped balls

Balls Down for Partner Push/Sprints

–  Push Partner for 30 yds then Sprint for 50 yds down and back then Push Partner for 30 yds.

–  Flap Jack

Repeat Rugby Drills

Repeat Rugby Sprints

Repeat 4 Corners

Repeat Partner Push/Sprints

Mosey to Lower Field

–  Divide into two teams for FREEBALL!

–  Team Shirts pull it out on a last second score!  CLUTCH!!!!

 

COT

Great job by the Pax this morning!  Everyone actually listened and followed the brief instruction very well.  We may not make the US Eagles for 2015 but we are one step closer.  Thanks for having an open mind to something different and new.  Hope all the sprints and punishment for dropped balls provided enough for the pax this morning.  Actually pretty impressed with the ball handling skills of the men of The Fort…….should I even be surprised?  Shout out to all the men of Team Shirts for never giving up and coming through when it actually counted for the huge win!  Team Skins needs to do more crunches or something.  Watch out for that Tiger Trap down the right sideline – it’ll sneak up on you.

Some Pax were double downing on the First Annual (?) F3FortMill Obstacle Course.  Strong work, brothers!

Praise for Bounty Hunter and his growing family.  Your commitment to fatherhood shows and is a great example for all the pax.

It was an honor to lead such a great group of men.

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