Ascension to BallRoom

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  • QIC: Old Bay
  • When: 04/28/2015
  • Pax: Anchorman, Lugnut, Spitz, Dark Helmet, Spiderman, Beacon, Solid State, Photobomb, Cake Boss, Stang, Change Order, Old Bay
  • Posted In: The Ballroom

Running with Dark Helmets “Ascend” theme from the Ballroom last week, the 12 pax that posted this week were tasked with climbing a pair of cascading walls up to the launch-point parking lot (an exercise introduced by Senator Tressel shortly after this AO came online).

After COT, a bonus exercise of hunting for Dark Helmet’s lost key to his cargo van ensued (tweet pic).  I believe the pax were especially motivated to help find the key in hopes that the van (fence-mobile?) contained high quality goods they could buy with cash at a low price (like speakers or tv sets).  The key was found after a few minutes of searching, but no such booty exchanged hands (at least no one is reporting to have witnessed such transactions).

The Thang:

Double Applesauce down to lowest parking lot for dynamic warm up

  • SSH x25
  • WM x15
  • Bear crawl half way across parking lot, lunge out the rest of the way
  • Low Slow Squats x20
  • Toy Soldier in place x20
  • Sprint back to starting side of parking lot
  • IW x20
  • Mountain Climbers x20
  • Karaoke across parking lot (flip sides half way)
  • Carolina Dry Docks x20
  • 5 Burpees OYO

Double Applesauce back to one of the upper lots, where the cascading retaining walls loom.

Main Event – Triple Check (modified):

  • Split into teams of 3
    • 1st man in People’s Chair
    • 2nd man doing merkins
    • 3rd man climbs wall and runs around back to team
    • Rotation positions when 3rd man returns
    • Exercise complete when team reaches 200 merkins
  • Repeat w/ bomb jacks (100 count)
  • Repeat w/ plank jacks (200 count)

Run to grassy area near launch point

  • Dual tunnel of love
  • Seal team sit ups
  • Rinse and repeat

Ab Lab

  • Seniors choice (start with most senior pax and work down).  Exercises picked were:
    • LBCs
    • Rosaletta
    • Low slow flutter
    • Freddie’s
    • Protractor

Thanks to the pax for post, effort, and encouragement during and after the workout.  It’s always and honor and pleasure to Q.

-old bay

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Man Up at Man U!

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I’m not sure what Tinker Toy has in mind for tomorrow, but I can guarantee it will be tough. Only I am dumb enough to schedule him for the full 45 minutes. This won’t be for the weak, so man up, get up, and show up for a beating that is worth the price of admission!

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PREBLAST: ALCATRAZ CLOSED ON MAY 2

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Alcatraz, along with the Fort and the Reservation, will be CLOSED on Saturday, May 2.  All area Fort Mill pax are meeting at The Patriot in Rock Hill for their one year anniversary.    Dredd and OBT will lead the workout.  Come and celebrate a very successful year together with our Rock Hill brethren!

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2nd Annual Hog and Coyote #H&C2015

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  • QIC: WWL/Pusher
  • When: 6/20/15
  • Pax: All men of F3 who would like to celebrate Fathers Day with a CSAUP.
  • Posted In: CSAUP

The Fort is proud to announce the 2nd Annual Hog and Coyote multi leg CSAUP event to be held on June 20th beginning at 6 AM. This event will help to celebrate Fathers Day weekend. This year, we will include AOs from the Fort, Tega Cay and finish in Rock Hill (Yes, I said Rock Hill!)

The H and C takes its roots after a recent SC bill passed into law that allows night hunting of wild hogs, coyotes and armadillos. Our inaugural run included 8.4 miles, 4 AOs and 17 faithful Pax. Our route this year includes 5 AOs, approximately 12-13 miles and we expect AT LEAST double the number of Pax. The route includes the following AOs:

  • Start – Ballroom (Q – Change Order)
  • Golden Corral (Q – Jekyll)
  • Slow Burn  (Q – Hard Drive)
  • WEP (Q – MacGyver)
  • Finish – The Patriot (Q – Peach)

This year there will be (3) ways to participate:

  1. 1 Man Wolfpack – Run the whole thing yourself. Sure, its a CSAUP event, what the heck!
  2. 2 Man Relay – Similar to BRR or Palmetto 200, we will go “cannonball run” style (young guys, please Google it) with a 2 man team. Handoffs will occur at each AO and at the mid point between WEP and the Patriot. Basically, each man will run about a total of (2) 5k runs over the course of the route
  3. The Armadillo – Whatever you decide from #1 or #2, the route from WEP to the Patriot will be timed. Fastest man (or 2 man team) for this portion is awarded the Armadillo. Eligible participants must have completed the entire route.

More details:

Estimated Completion Time: 2-3 Hours depending on pace

Logistics: Launch from Ballroom at 6 AM. Each AO will have (2) Qs who will lead 10-15 minute workouts. Water stations will be provided on the route. There will be drinks and snacks provided at the completion of the race.

T shirt: If there is enough interest, we can make a t shirt for the event. Its not like we don’t have enough. It will not be black.

If you have any questions, please send them to thefortf3@gmail.com.

Sound off in the comments below if you are in!

 

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Stroll’n through the Fort

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  • QIC: Red Banjo
  • When: 04/28/15
  • Pax: 1-Niner, 50-Cal, Acme, Audit, Chaser, Crab Cakes, CSPAN, Duggar, Full Count, General, Geppetto, Gunny, Longshanks, MacGyver, Man-O-War, Opie, Red Banjo, Repeat, Sharknado, Wheels
  • Posted In: Block Party, The Fort

Decent size crowd showed up to start their week off on the right foot this morning. Given the Strawberry Festival’s 100+ portable lighting systems – we took the group off campus and through the lovely town of Fort Mill.

The Thang:

Mosey to Synergetics parking lot (Warm Up)
SSH 50x
Imperial Walkers 15x
Wind Mills 10x
Squats 20x
Merkins 10x
LBC 10x
High Slow Flutter 10x
-Line up on far side of 35 yard parking lot-
Walking Lunges out
Backward lunges in
Broad jumps out
Crab walk in
Burpee Broad Jump out
Spiderman pushups in
walk out

Mosey to brick wall
Step ups 10x each leg – derkin plank
Dips 3 sets of 10x

Mosey to stairs at end of Main Street
Partner wheel barrel up – switch

Mosey to playground
Wall Jumps 3 sets of 10x – derkin plank

Mosey back to COT
Stopping 1/4 SSH
Stopping 1/2 Pushups
Stopping 3/4 Squats

Moleskin:

I was pretty surprised to see the turnout this morning – 20 PAX’s is a solid number for a Tuesday workout. It was also nice to see many of the PAX’s were people I have never meet or seen before – growth is good!!! The mumbling was pretty faint today, but I did hear a couple comments around making sure I remembered it was only a 45 min workout today – got em back right in time…..

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Carry your weight!

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  • QIC: Cable Guy
  • When: 4/28/15
  • Pax: Jerry Lewis, Waldo, Funhouse, Decible, Senator Tressel, Zima, Royale, Trucker, Package, Bubba Gump, Gecko, Aquaman, Taz, Major Tom, Crash, Boeheim, Weezer, Firewall, Luke Warm, Spartacus
  • Posted In: Golden Corral

21 Pax Gathered for fun and a little exercise of the body!

Mosie around HT Parking lot for a while

COP

20 Chuck Norris Merkins

20 MC

20 Peter Parker

20 Parker Peter

20 SSH

20 Wide Arm Merkins

20 Carolina Dry Docks

20 Wind Mill

20 Diamond Merkins

20 SSH

20 Squats with Calf Raises

Mosie over to the Hill and partner up…Size Matters (regardless of what you’ve heard)

Partner carry to the top of the hill and both do 5 Burpees

run to bottom of hill each partner does 5 merkins

repeat sequence 5 times each (Spent….Gassed……Leg Burns…….NO mumble chatter!!!!)

Mosie over to the wall for some BTTW

10 Donkey Kicks

10 Burpees OYO

Mosie to COT

Thank God that’s over!!!!!

Thankful for Boeheim’s continued recovery, great to see him back!

No man left behind was the lesson of the day!

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No Q…No Problem

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  • QIC: Pusher, Tinker Toy, Padre, Package, Burgandy
  • When: 4/27/2015
  • Pax: Mailman, Shrute, Italian Job, Swampfox, Popeye, Geppetto, Javert, Mr. Clean
  • Posted In: The Fort

The men of Rock Hill gathered for a sure-thing beatdown that has become a regular occurence at Old Town. As we gathered, the only question was who would deliver the punishment? No one…

After realizing that we had been CSPANed, YHC took off running and the Pax followed:

Mosey to Fountain – Pusher at Q

SSH x 30

Windmills x 10

Merkins x 15

Mtn Climbers x 20

Dry Docks x 15

Night Clubs x 20

Mosey to Garage – Tinker Toy on Q

Burpee Broad Jump to 1st ramp

Run to next – -20 Merkins

Lunge walk to next then run to next

30 Squats

Reverse lunge to next ramp then run to level 4

20 Burpees

Run to top – 20 Calf Raises

Down the stairs

Peoples Chair – 20 count

BTW – 10 count

Handoff to Padre

Burpees – Of Course

Other stuff I cant remember

Handoff to Package

Wall merkins x 25

Step back for 25 more

LBCs forever, literally

1 arm wall merkins x 20

Switch, rinse and repeat

Handoff to Burgandy

Broad jump merkin squats – What the heck?1?

Up stairs across and down

AYG to top and back

AYG to COT

As expected, pain was delivered by multiple Qs. Apologies for forgetting some of the exercises but when you put Package, Tinker Toy, Padre and Burgandy together you get a #ParadeofHorribles

Announcements

Convergence this Saturday, May 2nd at the Patriot led by Dredd and OBT. EH someone and make sure that you show up. All 3 Fs are promised for the event.

Other announcements available via the weekly email.

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Thanks Anchorman…

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  • QIC: CSPAN
  • When: 04/27/15
  • Pax: 50-CAL (FNG), Assassin, Boy Band, Car Bomb, Catfish, Change Order, Cheddar, Chicken Hawk, Dark Helmet, Deacon, Destiny, Duggar, Grid Lock, Huckleberry, Longshanks, Lug Nut, McGruff, Senator, Sparks, Spitz, & Trucker
  • Posted In: The Armory

Disclaimer, 1 FNG “who will now be forever known as 50-CAL”, and welcome to #TheArmoryF3 . My man Anchor is fighting a nasty infection..so he asked me to step in to Q.

NOTE: We are still looking for a replacement AO-Q (Tatanka is moving) for the Armory.

COP near the funeral home side of FHC-FM.

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

I had forgotten that the #mumblechatter at this AO is “Top Shelf”…we should have done more bombjacks…I appreciate your enthusiasm and comedy show attitudes…makes Q’ing that much more fun.

Mosey to far parking lot for “Pyramid of Pain”

  • All exercises included bell except burpees and CDD.
  • Shotgun Start
  • Run a parking lot lap after every station
Station Reps Exercise
1 50 LBC
2 40 Calf Raises
3 30 Squats
4 20 Americans
5 10 Burpee
6 20 Americans
7 30 Squats
8 40 Calf Raises
9 50 LBC
10 50 Flutter
11 40 CDD
12 30 TRI-EXT
13 20 Curls
14 10 Burpee
15 20 Curls
16 30 TRI-EXT
17 40 CDD
18 50 Flutter

 

T-Claps to Senator, Shanks, and Huckleberry for getting in a full rotation.

Quick sprint off to close out the morning.

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

 

 

And in case I have not said it lately, “Be a better man today than you were yesterday”

 

CSPAN – over & out

 

 

 

 

 

 

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Running the Bases at the Black Diamond Ballroom

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  • QIC: Cerrano
  • When: 4/24/15
  • Pax: Trucker, Dark Helmet, Ringer, Cheddah
  • Posted In: Uncategorized

5 Men rolled out of bed a little earlier this morning for a little hour long Major League action Black Diamond Style for my VQ at The Ballroom.  Was happy to have Ringer attend all the way from Indian Land to show us what the IL is made of.  Did a pretty good job!  Cerrano if you don’t know came from the movie Major League and was played by Dennis Haysbert the actor that plays in the Allstate Insurance commercials, I am a Allstate Agent.  Over the past few weeks I  thought about his role in the movie and his goal was to always swing for the fence, shouldn’t we all feel that way in our daily life with our family, kids, friends and careers?  Yes we may strike out a few hundred times but we strive to hit that home run again. I plan to make this a daily goal of mine. AYE!?  Thanks to all the showed for my BDVQ.

The Thang:

.5 mile swift jog down towards lower cul de sac up and down grass hill on left to give it some variety.

SSH x 40(IC)

Merkin x 15(IC)

Windmill x 20(IC)

Bombjacks x 10(since Dark Helmet was late)

Short mosey to lower parking lot where we started “running the bases”. We started with partner wheelbarrow across parking lot about 50+ yards with a set of 10 derkins half way down and again at the end. Switch and come back towards cul de sac. Take a lap. Next exercise was the lunge across parking lot and take a lap(little burn). Next, 20 burbees and take a lap. Last, 20 mountain climbers(was going to do partner carry but I was odd man out) and take 2 laps.

Indian run up hill toward double wall where we did 2 rounds of peoples chair for recovery.

We then lined up for a little 10:1 merkin/squat fun using the 5 ft and 3 ft double walls towards top of road. Start with 10 merkins and bear crawl 30 ft to wall  up and over and then start squats in ascending order taking a lap back to starting point each time. Repeat until 1 merkin and 10 squats are completed(10 laps).

Mosey to grass for 4:1 Jack Webb.

Still had 15 minutes left and with bikini season coming up we needed a little ab lab action. PAX’s choice. Trucker introduced us to the BLT he learned in Raleigh(wish he left it up there) and several other PC exercises, PP, PP, B&C, flutters, protractor, and I’m sure a  few others I forgot at this point.

COT

Announcements:

Rock Hill Convergence May 2nd

Asheville April 30th/ Nun run

Chicken and Wisdom talking about marriage Friday May 15th with Chicken Hawk

BRR for all the crazies

 

Prayers:

Flat tires M

Trucker and his M/2.0s. Prayers for them to find the perfect house to grow in.

Prayers for Spider-mans brother in law

Dark Helmets assistants grandma in hospice

Cheddahs M finding a job

 

 

 

 

 

 

 

 

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PREBLAST — 3rd Annual Cannoli Run coming May 16th

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Great double down + 2nd F opportunity!!!
**************************************************************************************************************
Hey F3Nation — Come join Bolt, Double D and other pax from The Fort in supporting the 2015 Cannoli Run at St. Philip Neri Catholic Church on May 16.
This year’s 3rd annual Cannoli Runs are part of St. Philip Neri’s Italian Festival (May 14-16) which is celebrating it’s 20th anniversary this year.  Proceeds from the runs benefit the Fort Mill Care Center and the church. The festival is one of the largest Fort Mill community events.
This year we have team competitions, as well as prizes for age group winners in the 5k, cannoli medals for all participants and a large prize drawing (over $1500 so far) after the race.  The first 50 runners to eat 3 cannolis during the 5k run (1 mile, 2 mile and finish) earn their Cannoli Eating Accomplishment certificate!
Schedule of events Saturday morning 5/16:
 9:15 am – 5k Run –  Very fast course, perfect for a personal best 5k.
 9:20 am – 1 mile Family Fun Run – Bring the family out for a leisurely mile…or a fast mile if you so choose.
10:15 am – Prize Drawing – for teams and all participants – Over $1500 (and growing) in prizes to be given away.
10:30 am – Kids 100 yard Dash
The Italian Festival opens on Saturday at 10:00 am after the runs. Food, drink, music, vendors and the kids play area will be open.
Teams can be family, friends, coworkers, or club members.  Teammates can run either/or any of the 3 races. It would be great to see a good number of F3 teams enter!
The Cannoli Run is a fun community event with fitness (running), food (cannolis), fashion (mustaches) and family (Ms & 2.0s welcome)!
Sign up now!!!    Online registration – http://go-greenevents.com/event/id/4540
Bolt, Dave Paukovitz (race director)
Double D, Dan Janick (head Cannoli)
Cannoli Runs website – www.CannoliRuns.com
SPN Italian Festival – http://www.spnitalianfestival.org/
St. Philip Neri – http://www.saintphilipneri.org/
Fort Mill Care Center – http://www.fortmillcarecenter.org/

 

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