Push Through the Smoke

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  • QIC: Red Banjo
  • When: 07/22/14
  • Pax: Deacon, Audit, CSPAN, Boegy, Backdraft, Maximus, McGuyver, Birdcage, Twister, 1 9ner, Crab Cakes, Java, Airborne, Greenwave, Escape, Red Banjo, 2 missing (sorry)
  • Posted In: Block Party, The Fort

18 Pax’s joined together in the gloom to put a serious down ‘pain’ment on the day. Here is how it all went down;

The Thang:

Warm Up:

Jog 1/2 way around WEP
SSH 25x
Imperial Walker 25x
Squat 25x
Merkins 2 sets of 10
MacTar10x

Work Out:

Mozy to the Hill
Partner up – wheel barrel to top, 10 push-ups, switch, rinse and repeat 3x
Mozy to Playground
Partner up – 10 pull-ups 15 dips, rinse and repeat 3x
Circle up
HSF 10x
Rosalita 10x
Hello Dolly 10x
Modify Ditch Digger – run between post doing 10 squats, 10 push-ups, 10 LBC’s (2 markers)
Run full lap around WEP
LBC 10x
Rosalita 10x
Partner Carry back to COT

Moleskin:

Deacon had a great word to encourage us to push through the smoke – when we see distraction or obstacles in front of us – we need to pick a lane, path, route and drive through the mess to get to the other side.

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Running with the Bulls

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  • QIC: Cornhole
  • When: 07/22/14
  • Pax: Decibel, Nirvana, World Wide Leader, Cable Guy, Jekyl, Smuggler, Dory, Funhouse, McGruff, Dufrane, Repeat, Freebird, Aquaman, Senator Tressel, Spackler, Backhoe, Trucker, Roney
  • Posted In: Golden Corral, The Fort

19 Men came to what started off harmless enough, but never knew a little hill could dish out so much pain.

Run around HT parking lot up to Rite Aid
Circle Up
20 – SSH
20 – IW
20 – Windmills
20 – Mtn Climbers
Split up.
Grp 1 – 20 curb jumps-wall sits
Grp 2 – run around Bldg(s)
Repeat 3 times
On our backs. Everyone is well condition and couldn’t help but form a circle.
20 – Freddie Mercury’s
Mosey to Small Hill
Stopped on way, calf raises on curb 20 ea position
Running of the Bulls – I was gored, but I will run with the bulls again.
6 trips – Build by 1 each leg
Bottom – Bomb Jacks
Mid – Merkins & Derkins
Top – Burpees
Mosey to benches 20 each
Dips
Squats
Derkins
Step ups
Pelvic thrust – “The Pleaser”
Mosey to COT

Announcements
July 26th – Convergence Saturday Rock Hill – Patriot – TV Crew – Wear F3 shirts
Alcatraz is still open for non glamorized business Saturday
Sept 1st – Labor Day double down – normal Monday workout followed by The Murph @ WEP
Sept 6th – Camp Care 5k
Sept 13th – Premature Octoberfest
Sept 26th – Convergence -Details to Follow
Prayer Requests
Jekyl – Family wisdom
Repeat – Baby this week!!!!
Decibel – Continued prayers for smooth and healthy pregnancy
Praise
Jekyl – F3 brothers, trust, support
Decibel – Noah

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PRE-BLAST – The Fort 2nd Annual Anniversary Invergence

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Warning, Warning, Warning…..The Fort 2nd year anniversary is approaching! Don’t miss a night of fun, fellowship and faith at Rush Pavilion on the Springs Greenway. The night’s event will feature speakers Dredd, OBT, and Agony. We will begin with a social hour and pot luck dinner, and then have our program.  Tickets and other details of the event will be available in the coming weeks.

September 26th @ 5pm-11pm, Rush Pavilion on the Springs Greenway

More info to come….

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The Fort and Victory Sports Outreach Golf Outing 10/3/14

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Men,

As citizens of Fort Mill and living breathing beings of F3 Nation, I am calling all The Fort PAX to support Victory Sports Outreach (VSO) 7th annual golf tournament.

Here is the link to the website, http://www.vsogolf.org/ , but I will tell you why this is important for the PAX of Fort Mill.

Greg Pendarvis serves this Community we call home by putting others first and himself last. His dedication and leadership to reach kids for God’s glory, not his or VSO, for God’s is unparrelled. He provides sport and activity for ALL kids regardles of circumstances. Greg has come to our 3rd F Friday morning and shared is testimony to 20-30 guys. He came to our Children’s Attention Home event in June and spoke to the kids and attendees about faith. Greg has supported F3 The Fort, we can return the favor.

Fitness (VSO), Fellowship (VSO Golf/Sports), Faith (Colors/Reaching kids)

Here is the mission if you accept:

October 3rd

5:15am – Slow Burn Chickfilet

6:00am – Game Plan/Chickin-n-Wizdim

8:00am – Plant every Shovel Flag from The Fort workouts at Breakfast at Regent Park Golf

9:00am – Start of Golf Tournament

I’d like to see eveyone one of our Shovel Flags present at this tournament. Make a presence and headlock some others as they ask about F3 in Ft Mill.

Register Here! http://www.vsogolf.org/

Comment below if you are in and paid!!

Post Tournament Libations at Club Cake Boss

Aye!

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The Armory – “Don’t be affraid of the guy in shades”

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  • QIC: Cake Boss via Tatonka (IR but still shows...real man!)
  • When: 07/21/14
  • Pax: Trucker, Decibel, McGruff, Greenwave, Chicken Hawk, CSPAN, Senator, Boy Band, Tatonka, Bogy
  • Posted In: The Armory

11 Iron Men came to post at The Armory for a humid filled beat down and some cheesy 80s music.

Let’s just say, Tatonka was in his element and thought every song was from 1986.

 

The Thang:

 

Sprint to wall

Dips

Derkins

Side Straddle Hops

Imperial Walkers

Sprint back to COP

 

All 1 min exercises:

1 Swing

2 Squat

3 Shelf

4 Power to the People

5 Row

6 Curl

7 Chest Press

8 Fly

9 Sit-up

10 Russian Twist

 

Sprint

Dips

Derkins

 

Rinse and Repeat!

 

 

Message to the men to day was about friendships. What kind of friends do we have and what kind of friend are we?

Prov 27-17 Iron sharpens iron, and one man sharpens another.

If we hang around bad influence than we will become a bad influence. We tell this to our kids. I think it is just as important to us men.

Hang with those that lift you up, not drag you down.

 

Prayers to the injured, those dealing with junk, those of us who worry about our past….live for the next hour, day and future.

Aye!!

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Young and Old in the Gloom

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  • QIC: Decibel and Senator Tressel
  • When: 07/19/2014
  • Pax: Funhouse, Offspring, Sunshine, Brick, Cornhole, Smuggler, Free Bird, Photobomb, Mr. Clean, Backdraft, Badger, Lil'E, Jaws, FNG/Shaker
  • Posted In: Alcatraz

The shovel flag was planted and 16 strong were lured to beautiful Runde Park for another beatdown at  Alcatraz.  Here is what they did:

The Thang:

Decibel at Q

RAR (run around Runde) and alternate between butt kickers, high knees, Karaoke, and side shuffles.  Mosey to the first field for COP:

IW x 25, Cherry Pickers x 25

Mountain climbers x 20, hold, wide arm merkins x 20, Peter Parker x 20

Windmill x 20

Parker  Peter  x 20, hold, diamond merkin x 10

Mosey to playground, spit into three groups

Each group do the following 15 pullups, 25 derkins, 25 dips, 25 LBC.  Rinse and repeat.

Do a third set with 10 pullups, 20 derkins, 20 dips, and 25 Freddie Mercury.  Plank and hold until all finished.

Hand off to Senator Tressel

Mosey to concession stand wall and break into 4 groups for the Power Square:

Group 1:  Walk on hands (wall walk) from 1st corner to 2nd corner

Group 2:  Lunge walk from 2nd to 3rd corner

Group 3:  Bear crawl from 3rd to 4th corner

Group 4: Reverse lunge walk from 4th to 1st corner

Everyone go through the square 3 times, plank when finished.

Jog out of the fields to the bottom of big hill (need a name for this) behind Runde Park

Run up hill and do 10 burpees at the top, run back down, and run in a circle until everyone is down.  No one stops.  Repeat the cycle two more times.

Find the grass at the bottom of the hill for mini-Mary:

IC:  Freddie Mercury (fast and slow) x 25, then low flutter x 15

Slow jog up the hill and back to the park for COT.

Moleskin:

Great work by the Pax today.   Decibel’s pull up/dip/derkin repeats at the playground were tough.  I  thought I might have to modify my portion of the workout due to fatigue.  But,  the ‘Q effect’ took over and I decided to go for it.  The Pax responded in kind.  The second half  wall walks and the long hill repeats with no stopping were equally tough, but everyone gave their best to push through it today.  Well done, gentlemen!

I turned 50 this past Tuesday and had an awesome week with my family and friends.  Qing today’s workout with my pal, Decibel, was a perfect way to finish the week.  F3 has been a fantastic addition to my life for the past 20 months,  and I only wish that it was around 10,  or even 20 years ago.     Today,  we had four members of the Pax who were 15 years old or younger.  How lucky they are to have been introduced to F3 at such a young age.  In 10 years, I wonder if they will still be rolling out of bed at ridiculous hours to do burpees in the dark?  In 10 years, I’ll be 60.  I wonder if I’ll still be able to do burpees at all?  Man, I certainly hope so!  It will always be a privilege to lead such a fine group, and it’s something  that I hope to be doing for many years to come.

 

 

 

 

 

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Looks like we are going to be here for a while…

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  • QIC: Mayhem and Package
  • When: 7/19/14
  • Pax: Bandit, Pusher, Bogey, Fusion, Italian Job, Posh, Peach, Assassin, Padre, Spackler
  • Posted In: Uncategorized

mayhem

 

Twelve men posted on at the Patriot on this cool wet morning and got what they came for and then some.  When we hit the large soccer field, we knew we were going to be there for a while…

 

The Thang

Mayhem at the Q

Mosey to Field 2 from the parking lot

COP for warmup

25 Side Straddle Hops

20 Moroccan Nightclubs

20 Imperial Walkers

20 Mountain Climbers

Mosey to large soccer field

Partner Pain Progression – One partner runs the length of the field and back while the other partner exercises…

100 Burpees

200 Bomb Jacks

300 LBCs

200 Bomb Jacks

100 Merkins

 

Hand off to Package

Mosey to Field ?

COP

25 Side Straddle Hops

20 Peter Parkers

Jack Webb ladder to 10 (1×2)

20 LBCs

20 Freddie Mercury’s

20 Windmills

20 Parker Peters

20 Side Straddle Hops

5 rounds of sprints

Mosey to Parking Lot

20 Hello Dollies

35 LBCs

20 Russian Twists

20 LBCs

Moleskin:

Next weekend (7/26) – Convergence scheduled for the Patriot. CN2 News will be there so make sure you post and bring an FNG.

Great story and leadership shared by Mayhem today. Nice job stepping up on the accountability!

T-Claps to Package for a short notice Q. Thoughts are with Tatanka during his time on IR.

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I am starting to like this #SlowBurnF3…

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  • QIC: CSPAN
  • When: 07/18/14
  • Pax: Assassin, Boy Band, Cable Guy, Grid Lock, Hard Drive, McGruff, Pebbles
  • Posted In: Slow Burn

8 strong men rolled out of the rack for a celebration to include all three Fs.

This morning I was filling in at Q for Tatanka, who is officially listed on the IR.

We started our morning with a quick prayer including the Malaysia Airlines tragedy and all of our injured F3 Brothers.

YHC skipped a high quality rendition of the disclaimer because anyone who knows me knows moderation is not one of my strong attributes, no FNG today, just regular F3 nuts, who accept my shortcomings, and yet continue to show up for a beating.

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs (IW, lunges, butt kickers, high knee, soccer knee, jog, & repeato). The Sprint-O-Rama at The Coop had settled into very stiff legs. Lots of stretching, popping, groaning, moaning, u get the picture…capped off with a Cable Guy salute…we were now ready to roll…

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, Squats, Moroccan Night Club, Trunk Twist, Monkey Humpers, Windmills and we started a really nice plank series to include Mountain Climbers, Peter Parker, & Parker Peter, Carolina Dry Docks, more Planks, more repeato…hope you had gloves.

Line up on the Sweet Frog handrail bars, first task was to complete a max set of inverted rows, followed by 20 step up to the right, left, and double. Followed by 3 more sets of inverted rows, followed by more exercises, no real crying today…just everyone pushing to get through.

Line up Empire crosswalk, for 4 sets of down and back sprints followed with a dash or four of arkloader.

COP was “Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting as we went through the group twice.

Mosey back up the hill for COT, Towel off, change shirts, ordered our Chicken & Wisdom.

Hard Drive is back next week, get well Tatanka.

I am really starting to enjoy this moderate workout, we are starting to have some regular contenders, and come out to enjoy a non-moderate sweat…

CSPAN out

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The Ranch – Launch Day with full tank of discipline!

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  • QIC: Chicken Wing (Mustangs) Cake Boss (Colts)
  • When: 07/17/14
  • Pax: Mr. Clean, McGruff, Decibel, Chicken Wing, Cash, Chicken Hawk, Beacon, EL Presidente, One Niner, Lil E, Backdraft, Worldwide Leader, Package, Double D, Cake Boss
  • Posted In: The Ranch

2013 Wild_Horses_MAIN-cr-BrianT.Mur

The Ranch had a glorious day for its launch and we could not ask for anything else. The AO was full of fresh air, moonlight and the open range.

Naming The Ranch was based on the two school’s mascots, Mustangs and Colts. White fences along Springfield Parkway and the Greenway barns and horses nearby.

 

Today’s message was about discipline, and how having discipline in our lives is what separates us from average. Training for something versus trying something.

Are you training to be a good husband, father, employee, son?? Have the discipline to train in these areas like you would for a race.

 

The Thang:

 

Mosey to soccer field

20 SSH

20 CDD

20 IW

15 Mtn Climbers

21 Squats

 

Mosey to side of school

Bear crawl to top driveway

5 merkins

Run around to bottom driveway

5 LBCs

Rinse and Repeat 5 times

 

Mosey to back of school

Wall sit rotation 3×30 secs

Bear Crawl inbetween wall sits

 

Mosey

Suicides x 8

Suicides x 2 the monsey to playground

 

10 Swing Crunches

10 Pull ups

Rinse and repeat 5 times

Mosey to front of school

10 step ups each leg

10 dips

10 derkins

 

Mary

10 LBC

10 Freddy

10 Rosalita

10 flutter

10 Hello Dolly

 

COT

Prayer for those that have lost their life too early.

Have discipline in our lives

Don’t take the PAX for granted.

See you at The Ranch next week!

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A sprinters delight through The Coop

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  • QIC: CSPAN
  • When: 07/16/14
  • Pax: Back Draft, Boy Band, Cable Guy, Cash, Chicken Hawk, Chicken Wing, DeFrane, Jeckle, MacGyver, McGruff, Package, Pebbles, Pusher, Spackler, WWL, X-Caliber
  • Posted In: Ring of Fire

The Coop / NAFO HS is still a venue under construction, but the weather was perfect, as the overnight rain was gone, a glorious gift of a morning, we started with a quick prayer.

Mumble chatter was high as Package and Jekyll were both doing stand-up comedy.

We started with a long walking warm-up as most of us did the PT test the day prior, we transitioned to a snaking jog along the best quality of the parking lot. I needed the stretch…

Old School of warm-ups to include including SSH, IW, Squats, a ridiculously long plank series to include Mtn. Climbers, Peter Parker, Parker Peter, too many to list of stretching…repeato with no break, choose to drop to your knees and get a scab…eventually you will start wearing gloves…or stop your whining…doubtful on either…more comedy routines…more laughing…we probably should have done a set of bomb jacks in there somewhere.

Jog to grinder

We did down and back 100 yards of almost everything, crowd favorites were the bear crawl & lunge swap at every line down the field…totally stupid…so we also did it backwards going back…no more comedy show or laughing…more reps…more speed…more ark loader…I started to have fun…kind of seemed like nobody else was except Chicken Hawk & Chicken Wing and they are crazy…

Main Course was a series of sprints both going forwards and backwards. Total time was about 20 minutes of straight sprinting, I knew the oxygen levels were dropping when WWL could not figure out if we were coming or going, which in turn turned into another comedy show…he did win that round. Clydesdales got the advantage of 5 or 10 yards, Spackler, McGruff, and Pebbles were lights out fast those rounds. During the races we had a good variety of winners, next grudge match is Backdraft and McGyver both were flying this morning pacing off the Chickens. I really enjoyed the sprintfest…sorry about your sore legs tonight…not really.

We did ABLAB which always causes #bowelquiver after sprints, everybody turned cowboy and got through it.

Long sprint race to the flag, Boy Band was jetting strong #RESPECT

The Pledge of Allegiance

Lots of injuries and prayer requests…stay strong in HIM, He is walking beside you, and who should you really fear as all things are possible through HIM

COT-Ball of Man-OUT

A 205 and sub 7 minute mile 46 year old Devil Dog felt young sprinting with the young bucks this morning, appreciate the opportunity to Q at The Coop, I am a living example of #F3Counts

 

 

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