The Fort – PT Test #2

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  • QIC: World Wide Leader Tatanka, and FunHouse
  • When: 07/15/2014
  • Pax: See list below....Jekyll and Trucker posted elsewhere but got me their stats.
  • Posted In: Block Party, Golden Corral, The Fort

25 Men came to witness the progress from Q2 to Q3 of 2014. Strong showing and even stronger effort as Red Banjo was shoot out of a canon this morning followed closely by McGuyver. Today’s PT test was a tad different from last time as we partnered up to make sure everyone was following proper form and getting full range of the excercises.

World Wide Q’d the warm up
SSH, Squats, Windmills, Imperial Walkers, SSH

Funhouse to get PAX lined up and ready for run and explained the partner Merkins, sit ups and pull ups. (1 minute per).

Tatanka taking times and counts as he was on the DL due to a hip injury caused by something (the M) that he wouldn’t admit to….

Here are the stats:

Name 1 Mile Run Merkins Sit Ups Pull Ups
Red Banjo 5:31 57 56 33
McGuyver 5:55 45 54 9 (5)
FunHouse 6:04 45 46 6 (4)
1-Niner 6:06 44 46 21
Audit 6:11 50 43 22
WWL 6:17 40 29 26
Double D 6:20 48 28 22
AquaMan 6:34 55 41 11
Package 6:38 41 32 20
Jekyll 6:42 55 39 16
Deacon 6:43 55 48 19 (10)
CSPAN 6:47 40 42 7 (2)
Decible 6:48 45 43 25
Pebbles 6:52 25 40 20 (5)
Pete Ryan? 7:04 35 36 4
Greenwave 7:15? 45 32 12
AirBorne 7:20 49 50 15
Bounty Hunter 7:48 64 37 15 (5)
Java 7:56 31 30 3 (5)
Cable Guy 7:58 55 48 12
Crab Cakes 8:49 20 31 0 (1)
Trucker 8:57 50 60 19
Nirvana 9:30 22 22 2 (10)
Cake Boss 9:30 60 39 3 (7)
BirdCage 10:30 12 26 1 (4)
Criss Cross DNF 15 32 13

Great to see everyone this morning that I haven’t seen in a while. I will see you in 3 months to see the progress everyone has made, again!

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Warning…Black Diamond is on your horizon

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Be advised of The Fort’s version of ridiculous #CSAUP is preparing for launch.

Triple your money back guarantee.

Various locations, various dates, various Q, and always painful in various ways.

#FUN

Use of all three Fs encouraged

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Fleetball

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  • QIC: Bounty Hunter and Pebbles
  • When: 07/13/14
  • Pax: World Wide Leader, Italian Job, One-Niner, Ledger, FNG’s: Cracker and Loaf
  • Posted In: The Fort

Eight men braved the blistering 90 plus degree heat for the first recreation sporting event Fleetball and Flag football.

The THANG:

After just placing the boundaries lines we immediately started believing the forecast of 90 plus was accurate, however in true F3 format we did not let that stop us!

After the numerous tweets about playing “Fleetball” that’s what we first started to play. Fleetball is a more manly version of “Ultimate Frisbee” played with a football and A LOT more running! The goal was to complete 2 fifteen minute quarters, however after just 6 minutes into the game and 4 to a team we decided to do 10 minute quarters.

In true football fashion, we audible to play flag football after the quarter so we could at least have a breather in-between plays. At the end of the day the score was Team A – 19 (Bounty Hunter, Pebbles, Cracker, One-Niner) / Team B – 20 (World Wide Leader, Italian Job, Loaf, Ledger).

Even though it was hot, I’d say it was a successful day. We will be putting these types of competitive sporting events together once a month so be on the lookout for the next one coming in August (Details soon to come).

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Patriots in the Park

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  • QIC: One-niner and Senator Tressel
  • When: 07/12/14
  • Pax: CSPAN, Deacon, Pusher, Italian Job, Audit, Twister, Bounty Hunter, SO, Bogie (?), FNG's: Catfish, Clark Kent, Oprah, and Fusion
  • Posted In: Uncategorized

Fifteen men gathered around the shovel flag at beautiful Cherry Park for another installment of the Patriot.  Here is what they did:

The THANG

One-niner at the Q
Slow Mosey from parking lot to field 2
COP – Never stop moving was the name of the game. Keep running in place between exercises with NO 10 Counts
25 Side Straddle Hops
21 Squats
20 Windmills
20 Moroccan Night Clubs
Plank
Slow Wide Merkin
Slow Merkin
Slow Military Merkin
Slow Mosey to parking lot in front of playground
Around the parking lot (around the bases) – 4 Rounds
Round 1:
10 Burpees
40 Mason Twist
30 Merkins
20 Dips
Round 2:
10 Burpees
40 Mason twist
30 Wide Merkins
20 Dips
Round 3:
10 Burpees
40 Mason Twist
20 Military Merkins
20 Dips
Round 4:
10 Burpees
40 Mason Twist
15 Diamond Merkins
20 Dips
Hand off to Senator Tressel
Start with a couple 10 counts to catch some O2 (One-niner denied the Pax any!)
Head up the trail in the woods to the top of the hill- 10 donkey kicks, run back down to the parking lot and keep running in a circle until all make it back down – no stopping.
Repeat the hill two more times, up/down, circle at bottom, with 10 bomb jacks, then 10 sumo squats at the top.
Head back in to the park in search of the big rocks for the Rockhopper – no luck finding them so the Q made an audible.
Run back to Field 2 or Field 1 (couldn’t remember, this place is big) and split into two groups and partner up
Group 1, wheelbarrow up the stairs with your partner, walk down and flapjack, bear crawl to start point.
Group 2, partner carry to approximately mid field, flapjack, and partner carry back to start point.
Swap groups so everyone wheelbarrows up the stairs and carries a partner.
Short plank/CDD x 10/6″ sequence
Slow (the only way to do them) LBC’s x 20
Gravedigger L and R, 10 each side.
Run back to the park (attempt at an Indian Run fell apart due to lost Q)
COT
It was a beautiful morning at an absolutely gorgeous location for F3.   T-claps to One-niner for a confident and strong first Q on limited sleep.  He’s a new dad  and sent YHC and email at 4:12 am this morning – enjoy your nap today, young man.  YHC had to make a couple audibles this morning due to time constraints and getting a little lost in the park – this place is huge!
We had four FNG’s this morning – awesome!  There was a lot of cardio today and they all toughed it out and finished.  Well done, men.   Welcome Catfish, Clark Kent, Fusion and Oprah (you are welcome).  Had a blast Qing at the park today and look forward to returning soon.  F3 is alive and well in Rock Hill.  Let’s keep it rolling.
Announcements:
July 13 (tomorrow).  Come to WEP 2p for F3 Fleetball
July 26 – Convergence at the Patriot with the Fort.  Good workout and stay for coffee afterwards.  Alcatraz will run it’s normal Saturday workout.
Sep 26  – The Fort Invergence, our 2 year anniversary party at the Rush Pavillion in Springs
Fall mud run – Jeff Smith (Tatanka) is looking for mud run team mates.
Our brother Menthol was injured (knee) during a Wed workout.   Heal quickly, brother.
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Be strong and do the work

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  • QIC: Hard Drive
  • When: 07/11/14
  • Pax: Trucker, Gridlock, Vandelay, Brickhouse, Tatonka, Boy Band, Package, Pusher, CSPAN, el Presidente, Escape (FNG), Hard Drive
  • Posted In: Slow Burn

12 PAX, including 1 FNG (welcome Escape!) christened the new workout Shovel Flag with a passage from 1Chronicles 28:10, where King David charges Solomon to build the Temple.  “Consider now, for the LORD has chosen you to build a house as the sanctuary. Be strong and do the work.”  Whatever our own challenge in life is, “be strong and do the work” was our mantra as we headed out into the gloom.

Warm up jog around the lot including some karaoke, high knees, and butt kickers

COP:
Merkin countdown:  Sets of merkins starting with 10 reps down to 1 with other called exercises in between – SSH, Star-jacks, LBCs, Squats, Windmills, Mountain Climbers, Peter Parker’s.
Finished with a burpee to keep the PAX honest.

Mosey to first crosswalk
Lunge walk to next crosswalk
Backward lunge walk to third crosswalk

Partner up for some 100’s:
P1 runs back to 1st crosswalk (100 yards) and returns
P2 does called exercise.
Flap jack until teams do 100 CDD, 100 LBC, and 100 squats

Mosey to wall
Peoples Chair for a slow 10 count
5 Derkins from the curb
Peoples Chair with arms raised for a slow 10 count

Mosey to SF for COT

Announcements:
Convergence at Rock Hill 7/26 – No workout at WEP
Fitness test this Tuesday @ Block Party. No Golden Corral on 7/15
Colts & Mustangs workouts begin at Springfield Elementary this coming Thursday 7/17. Look for Cake Boss tweet for details on where to gather.
Invergence at ASC Greenway on 9/26. Details coming.
Fleet Ball on 7/13 2pm at WEP Soccer field

Prayer request for Menthol injury recovery and all PAX’s prayers, spoken and unspoken.

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1-2… What the Hell-o-Dolly Was That? Get It off Me!

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  • QIC: Tatanka
  • When: 07/10/14
  • Pax: Maximus, Senator Tressel, Santini, CSPAN, Twister, Deacon, McGyver, Chaser, Package, Audit, Airborne, Chicken Hawk, McGruff, Trucker, Cable Guy, Green Wave, Java, Backdraft, Pvt. Ryan, Repeat, Bounty Hunter
  • Posted In: Laces In, Laces Out

Kinda’ knew it was going to be an odd morning when pulling up to the AO and 4 (or so) PAX blazed by our car – headlamps burning…. wait… we start at 0515, right?  We are late. No… that is a few of the PAX already engaged in their Laces Out adventure.  These BRR fellas are taking this thang pretty seriously.  So much so that the fast PAX (you know who you are) need 15 extra minutes in The Gloom to get after it.   As a result… the Laces Out crew splintered into a few small factions of “I guess I will go for a solo run…” and carried onwards and out into the morning fresh air.

YHC was called into Q duty and was excited to lead the remaining PAX for Laces In this morning.  Studied the F3 site for older backblasts, devised a gameplan, almost bought a Weinke but was denied by youth sizes only, ended up writing all notes on a note card, showed up to the AO and then realized… “Ohhhhh fuuuuudddgggge – can’t see Shiite!” Which brings us full circle to the headlamp (see mention of headlamps above with no real relevance). Thanks Trucker for bailing my six out… and then there was light.  After near meltdown for no apparent reason, YHC led the group into the field for some fun…

The Thang

– Light warm-up mosey to playground with lunges, soccer flares (knee swing up and out in slow jog) and high knees

– COP for 20 SSH, 15 IWs, 15 Sumo Squats and 10 Merkins

– Mosey slightly (wasn’t far enough to classify as a “full” mosey) to the playground step for 20 dips, 10 Derkins and Derkin Plank to Derkin 6 inches to Derkin Plank

– Mosey on over to loop for 4 Corners with execution as team…

* Sprint to first corner for 10 Bombjacks and 10 Squats

* Sprint to second corner for 10 Merkins and 10 Carolina Dry Docks

* Sprint to third corner for 10 Jump Lunges and 3 reps of Squat and Hold counted by PAX

* Sprint to fourth corner for 10 Burpees and 10 Wide Arm Merkins

YHC called an audible (checked off the DB and looked for the fade) and inserted:

– Mosey to tree line for 3 tree suicides… partnered up. First partner suicide sprints 3 trees while other gave us 10 Merkins (PAX choice… Q strongly denies the recommendation) and 10 LBCs.  Reverse partners, rinse and repeat.

– Mosey to other end of AO for Menthol tribute…. COP for…

* Jack Webbs – Audible to 8 sets x5

Why the flying ant (trout love ’em!) pic above? About when Q threw out the closer work to the PAX for 7 Minutes of Mary (ultimately including but not limited to LBCs, Rosalita, Gravediggers, 6 inches 90 degrees, Hello Dollies, Flutters and Scissors) ‘ol Green Wave came charging across the COP with a “ball-o-bugs” chasing behind.  Much like Cable Guy’s windy pops, the bugs followed GW wherever he went. All fun and games until flying ants (we think) decide to use you for a nest of productivity.  Next time – GW – please put a few in your pockets.  Late summer rising trout eat flying ants like my 2.0 eats Skittles. COT to Ball-o-Man.

Pleasure leading today, boys, and remember… F3 is about our health, fellowship and faith… and everyday after we gather it’s about leaning on each other for the support, friendship, and brotherhood we all so greatly need to be better men.

Aye.

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Menthol down…

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  • QIC: Menthol & CSPAN
  • When: 07/09/14
  • Pax: Chicken Hawk, Chicken Wing, Package, Tatanka, Santini, CSPAN, Cable Guy, 1-Niner, Pebbles, Fun House, WWL, Corn Hole, Spackler, Boy Band, Chaser, Menthol
  • Posted In: Ring of Fire

Well, it started off as a typical morning at The Coop

Menthol was the Q and anxious for kickoff

Cable Guy was his typical noisy self

Funhouse & WWL were on a date, I don’t think I have heard them both talk that much… ever…

Menthol was our highly motivated Q and off we went into The Gloom, we jogged down to the elementary school, made a couple of laps around the playground doing a variety of stretches, high levels of mumble chatter, Cable Guy was crop-dusting, Package was talking smack, Chicken Hawk and Chicken Wing were rallying the group, we were on the move back up to NAFO when Menthol misjudged the speed bump…and pop…man down.

We all performed a variety planks for a few minutes while Menthol tried to shake off the pain…but it was obvious to us that he was hurt, Menthol tried to fight through but to no avail, Menthol limped to his truck, and handed the Q to me.

As of 1500 today Menthol is reporting that he is still swollen and in a great of pain, and please keep him in your prayers.

With me on Q we jogged up to the band grinder, completed some additional planks, and ran a Michigan and a California. Michigan is 10 x100 yard dashes, 8 x80 yard dashes, 4 x40yard dashes, and 2 x20yard dashes. A California is all backwards, 1x 50 yard dash, 1 x40 yard dash, 1 x30 yard dash, 1 x20 yard dash. My legs were starting to get tired…just saying I have gotten some extra sleep this week…just saying…if you have any doubt, just check my 19 little brothers reminding me not to sleep through my Q via repeato twitter blasting.

We went back for Dealers Choice ABLAB. Made about 75% of the group, as Chaser enjoyed himself with his long plank and counting routine, pretty funny and slightly painful.

The Pledge of Allegiance

COT-Ball of Man-OUT

Get well Brother Menthol

 

 

 

 

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An unexpected Q

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  • QIC: Audit
  • When: 07/09/2014
  • Pax: Tatanka, Audit, Menthol, Maximus, Pusher, Red Banjo, Java, Beast, Pebbles, Brickhouse, Twister, Birdcage, Crab Cakes, Green Wave, Airborne, Deacon, McGyver, Private Ryan, & Vandelay (FNG).
  • Posted In: Block Party

19 eager PAX arrived at WEP in the gloom expecting the promised beatdown from CSPAN.  0515 arrived and our Q was nowhere to be found so I offered to lead the group.  Out of all the PAX, CSPAN was the last person we expected to oversleep so we were all actually pretty worried throughout the workout.  Luckily after the workout we received a text that all was well and the old man forgot to set his alarm.  We then coined a new term for The Fort.

CSPAN-ing = When you fartsack on the day you are supposed to Q.

The Thang:

Jog halfway around the park and then COP in the field:

20 X SSH, 10 X Merkin, 10 X Mtn Climber, 20 X Squats, 20 X SSH

Mosey over to the playground and find a partner for 2 rounds of the following.

Partner 1: 10 Pullups while Partner 2 runs around the playground; Flapjack. Next Partner 1: 20 merkins while Partner 2 runs around the playground. Next Partner 1: 20 dips while Partner 2 runs around the playground. Next Partner 1: 10 pullups while Partner 2 runs around the playground.

Mosey over to Jacobs Ladder Hill

Jacobs ladder up to 5 with Squats at the bottom and Burpees at the top.  After you finished your 5th Burpee at the top of the hill take a left and run around the park until you get back to the playground.

Gather back up at the playground and do as many sets of the following as possible for 10 minutes:

10 pullups, run to the drill bit across the field and back, 20 dips, run to the drill bit across the field and back.

Next we circled up for 5 minutes of slow burning abs led by Maximus consisting of lbs, flutters, hello dolly’s, heels to heaven, Freddie Mercury and Russian Twists.

Sprint to COT.

 

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The Patriot – Independence Day but dependant on Sky Q

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  • QIC: Cake Boss
  • When: 07/05/14
  • Pax: Assassin Cake Boss Chicken Hawk Chuck Wagon CSPAN DD Iron Horse Mayhem Twister Smokey Bandit Spackler Italian Job Radar
  • Posted In: Uncategorized

Cool crisp July 5th morning in sunny South Carolina. The PAX arrived at The Patriot for a little post Independence Day beat down and quickly realizing how much we depend on each other and the Sky Q for a good amount of stuff in our lives.

The Thang:

Jog around School ¾ way around.

76 SSH (In honor of 1776)

15 Carolina Dry Docks

20 Imperial Walkers

20 Squats

20 step ups on wall

Count off 1s and 2s

1s Bear crawl grass area and back

2s dips

Flap jack and

1s Bear crawl grass area and back

2s derkins

 

Mosey

Hand Rail shuffle x2

Merkins on curb

Mosey to Park

On the soccer field sideline

1s sprint across field

2s dips on bleachers

Flap jack

Mosey to stairs

Single file line up and down stairs for 6 rounds

Mosey to parking lot.

1s suicide

2s squats

Flap jack

Mosey to playground

1s swing crunches +5 LBCs

2s 20 step ups

Flap jack and rinse and repeat

Mosey to Baseball field

Pledge of Allegiance to the Flag, led by Charles Duus Marine Corp, (nephew of Cake Boss) F3 name Radar.

Mosey back to Parking lot

Side shuffle

10 merkins

Sprint

Side shuffle

Hit the Grass

LBCs

Merkins

Dollys

Wide arm merkins

Rosalitas

Diamond merkins

20 Bombjacks

Flutter Kicks

Mosey to soccer Field

1s sprint across, spring back

2s dips

Flap jack + rinse and repeat

Partner wheelbarrow halfway, flap jack sprint back

COT

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Sally’s Ground Hog Day

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  • QIC: Cornhole and Decibel
  • When: July 5, 2014
  • Pax: World Wide Leader, Package, Chicken Wing
  • Posted In: The Fort

Five men shook off the Independence Day Delirium and started the fifth off with a bang.

Cornhole led off with:

Work way around park – pyramid  20 each exercise
High knees – SSH
Butt Kickers  – add Mtn Climbers
Lunge Walk  – add bomb jacks
Bear Crawl – add Peter Parker’s
Crab Walk – add LBCs
Karaoke –  add Parker Peters
Karaoke – add squats

He passed off to Decibel for:

Bring Sally Back Push Up Challenge

LBCx25

Protractor

Bring Sally Back Dip Challenge

Hanging Knee Lifts x20

LBC x20

Hanging Knee Lift x20

Freddy Mercury x25

Hanging Knee Lift x15

X-O’s x20

Heel Touches x15

Mosey to Long Hill

Modified Jacob’s Ladder

Run to top of Hill

5-10 count Body Builders

Run to top of Hill

4-10 count Body Builders

Run to top of Hill

3-10 count Body Buildersx3

Body Builders at the Bottom until all are done

Windshield Wipersx20

It was a small dedicated group today.  The Introduction to the Ground Hog Day workout by Cornhole was great.  He may have his holidays confused but made for a beat down.  Sally also made her debut at Walter Elisha.  There was the comment that Sally should stay at Alcatraz. Great work today!

 

 

 

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