We’ll Call It A…Slow Jam

2014-06-24Leave a comment

QIC: Maximus
When: 06/24/14
Pax: McGuyver, Cake Boss, Anchorman, Airborne, Deacon, Pusher, CSPAN, One-Niner, Red Banjo
Posted In: Block Party, The Fort

9 men greeted YHC on this swampy June morning to focus on form and occasionally slowing it down for the Block Party Slow Jam. In an effort to speed through the pain with an eye on the finish line, we can be found guilty of sacrificing form and focus. Not so fast!!!

The Thang:
1/2 lap around W.E.P
SSH, Squat, Merkin, Mr. Jack Webb

Back to the path for the Drill Bit portion:
At each post, 20 Russian Twists, 10 Jump Squats, 10 Mountain Climbers

Partner up for the wheel barrow mosey to the playground
15 Slow Carolina Dry Docks
10 Pull Ups
20 Dips
10 Pull Ups
20 Dips
12 Slow Carolina Dry Docks (put your head in the mulch)

Ab Lab: Super Belly/Para Trooper Holds, Oblique V-Ups, Low Slow Flutter

Mosey to the nicer of the 2 hills for an abbreviated Jacobs Ladder (5 to 1):
Bear Crawl 1/2 way up with 5 Seal Jacks
Jog Down
Repeat in descending order to 1 Seal Jack

Line up for Lunge Twists to the tree and Gator Merkin to the next one (personal favorite)

Final Circle
Heels to the Heaven
SSH

COT:
Hard Drive starting the “slow burn” this Friday (6/27) prior to Game Plan
Colts & Mustangs lunching 7/17 at Springfield
Rock Hill/Patriot Convergence 7/26 (Still have Alcatraz, but no W.E.P.)

Prayers:
Colombia Mission Team leaving from Forest Hill Church (includes 2.0 of Funhouse – Offspring)
Prayers for improved communication amidst changing family dynamics.
Prayers for Maximus family as they take Olivia to Duke Children’s Hospital for a full day of appointments and evaluations.
Another adoption in the community so prayers for the process and paperwork in a “timely” manner.
CSPAN’s daughter for pre-op and surgery in the coming days.

PSA – As we are all leaders in our family and community, here is the link to the Sunday message at Forest Hill Church that touched on the way in which fathers can lead and instill wisdom in those they interact with; especially their kids.
http://www.foresthill.org/watch-and-listen/weekend-message/the-art-of-wisdom/family-life.html

TClap |

Third Time’s a Charm

2014-06-24Leave a comment

QIC: Jekyll
When: 6/19/14
Pax: Laces In: Maximus, Sparkplug, Beast, Airbourne, Sunshine, Cornhole, Gecko(FNG), Taz, Benjamin Cordell, Mcguyver, Slash, White Lightning, Decibel, Funhouse, McGruff, , Who Dat, Offspring, Rooney. Laces Out: Santini, Java, Pusher, Chicken Hawk, Cash, One- Niner, Cyclops, Mr. Clean, Senator Tressel, Audit, Package
Posted In: Laces In, Laces Out

29 PAX (accounted for) pushed into the gloom on a steamy Thursday morning- 11 took off for Laces Out- the rest stayed for week 3 of the Ultimate fitness test

Week 3

The Challenge:

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200 Sparkplug
Carolina Dry Docks – 100 Beast(50), Sunshine
Russian Twists – 100 Airborne, Cornhole, Jake Duffy (1), Benjamin (1),
Mac Tar Jai– 100 Trucker (70), Offspring (22), Mcguyver, Slash (10), White Lightening (35), Decibel(73), Funhouse (60), Mcgruff(58) Who Dat(20), Maximus (60)
Jump Squats – 100 Jekyll, CSPAN (1), Aquaman (77)
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

Moleskin

Great work out again. Several 2.0s which is impressive. YHC took the P&P trophy from Aquaman. I can only assume he will be gunning for it next week. T Claps to CSPAN for nabbing the Leap Frog Trophy. I am sure I missed a few folks- sound off and I will add you in. See you Thursday for the 4th and final.

Jekyll

TClap |

Pre-blast: “Slow Burn” launches this Friday 6/27

2014-06-23Leave a comment

QIC: Hard Drive
When: 06/27/14
Pax: All PAX
Posted In: Slow Burn

Join us this week on June 27th for the launch of The Fort’s first Friday morning workout, “Slow Burn.” It is also The Fort’s first “moderate intensity” boot camp workout and will take place immediately prior to Friday’s 3rd F gathering, “Game Plan” (We will finish in time to towel-off and change shirts before our dose of Chicken and Wisdom).

Do not let the term “moderate intensity” fool you, it will not be 45 minutes of mosey and windmills. Expect COP’s, running, and visits from our ol’ friend Mary. Similarly, don’t dismiss the workout if you are seeking a challenge. There will be alternate calls for increased difficulty and interval exercises where you can push the number of sets you complete. Some of the other objectives for the workout include:

Providing a workout for those Pax who want to get in a workout before going bi-coastal for the weekend without feeling it all weekend.
Providing an opportunity to bring a reluctant EH who is concerned about workout difficulty.
Providing an opportunity for Pax and EH’s to experience all three F’s in a single morning.

In short, there will be something for everyone. Here’s the details:

When: Fridays, starting 6/27
Where: Baxter Chik-fil-a, Hwy 160 Ft. Mill.
Time: 0515 – 0555 (plenty of time to clean up)

Q’s will be needed. Contact Hard Drive to get in the rotation. See you in the Gloom!

TClap |

Good morning Tega Cay!

2014-06-23Leave a comment

QIC: Cableguy & Trucker
When: 06/21/14
Pax: Spark Plug, Cash, Spread Eagle, Brick, Taz, Aquaman, Sunshine, Ship wreck, Mud Hen, Wuerffel, Offspring, Stiv, Smuggler, Thriller, Who Dat, Cornhole, Sen Tressel, Funhouse, Pick Six, Mr Clean, Decibel, Trucker, Cable Guy, 5 FNG's
Posted In: Alcatraz

28 Pax gathered for a welcome party to start the weekend

Cable Guy Q

Lap around both fields

COP

50SSH

10Peter Parker

10Parker Peter

10Mountain Climber

50 SSH

15 Merkins

25SSH

Pair up

Grab a Paver

Partner to the fence and back with paver

Partner 2 10 Merkins/10 LBC/10 SSH

Rinse and repeat 4 times

4 corners o pain

1 burpee

2 burpee

3 burpee

4 burpee

Hand off to Trucker

10 Burpees

2 Laps round the park

20 Dips

5 pull ups

20 step ups

20 squats

10 Burpees

Ladder

Mosey to 2nd Field

Wall sits

Partner run around the field

swap

Navy Seal Sit ups

Finish with Protractor

Mosey to COT

Good paced warm up right into some great cardio to get the weekend started off right! 5 FNG’s (most were 2.1’s) came for a welcome they won’t soon forget!

TClap |

The Armory – Breath In…..Breath Out….cough, cough, cough…Ahhh!

2014-06-23Leave a comment

QIC: CSPAN + PAX
When: 06/23/14
Pax: CSPAN, Deacon, Backdraft, Ghost Rider, Chicken Hawk, Boy Band, Cake Boss
Posted In: The Armory

7 men showed up at The Armory to a newly sealed asphalt parking lot. 30 mins into the workout us 7 geniuses realized, “Hey, maybe we should move and get off this toxic stuff we are breathing in???”

So we were still able to get a beat down in, regardless of the toxins, audible on Q’s and men MIA due to vacations and other. Fearless leader CSPAN got us started and we all contributed to a solid pain arama!

The Thang:

SSH, IW, Mtn Climber, Merkins, Peter Parkers, Parker Peters, 6 Inches (10 count)

Lunge walk, bunny hops, backward bunny hops, jog, side shuffle, karaoke, sprint, backward run

Round the Horn with KB exercises, 10-15-20 reps mixed in:

Curls, Tri Extensions, High Pull Row, Plank Row, Russian Twist, mosey to wall, Step Up, Derkins, Dips, One Legged Squats, One arm pushups, Box jumps, LBC’s, Lap around lot back to KB’s, LKB Swing, LBC’s, KB press, KB Skull Crusher, Leg lifts, KB Push up, KB Suicide run

Round the horn ab lab, 10 reps each:

Hello Dolly, Rosalita, Hi/Lo Flutter, Freddys, ankle touches, flutter kicks, Heals to heaven, Russian twists.

Probably had some other excurses in there, but I’m getting old and losing my monkey!

Great morning and great group. Had fun out there but still good workout to start the week.

Prayers for Greenwave and family, Deacon’s cousin, Boy Band’s family recovering from accident, all PAX and prayers lifted up.

Announcements:

This Friday – Slow Burn workout at Chick filet parking lot (meet in back) 5:15 Hard Drive QIC

7/17 – The Ranch (Colts and Mustangs) at Springfield middle school Qs needed! Contact Cake Boss

7/26 – Rock Hill Convergence – All workouts from The Fort encouraged to attend Rock Hill that Saturday.

Peace to all and may God bless your week, family and all you do.

TClap |

Pain – Old School style

2014-06-22Leave a comment

QIC: Double D
When: 06/21/14
Pax: MacGyver, Sanitini, Red Banjo, Deacon, Beacon, Chino Grande, Beast, Lil E, Flat Tire, One-Niner, Pebbles, Repeat, Package, Hard Drive, Flacco, Rooney, Chicken Hawk, High Life, FNG/Blackout, FNG/Reboot
Posted In: The Fort

21 Pax posted to The Fort in a Saturday gloom set up perfectly for shedding fluids… that is exactly what we did.

The Thang

Wandering warm up run through WEP and around play ground to COP

Imperial walker x20

SSH x25

Mtn climber x20

Slow squat x20

Merkins x10

Peter Parker x25

Line up along path opposite playground

Karaoke to playground + back

Lunge walk to playground, backward lunge walk back

Bear crawl to playground, backward bear crawl back

Mosey to path on other side of playground

Drill bit w/20 Merkins and 20 Russian twists at each milepost

Sequence of mixed core moves

Run to bottom of hill

Full Jacob’s ladder ( 1 to 7 burpees)

Mosey to soccer field

Line up on end line for mini-Beast

Run to 1st light pole – 10 bomb jacks
Run to 2nd light pole – 20 calf raises
Run to end of field – 30 sumo squats
Run back to start
Rinse and repeat 2x (total of 3 cycles to purge all 3 of Santini’s Fri night beers)

Six minutes o Mary — flutter x25, dollies x20, scissor x15, Rosalita x10, gravediggers x10 R/L

Run back to path opposite playgroud

Bear crawl to playground, backward lunge back

Run home

COT

Naked man moleskin

It is always an honor to lead the pax, and it is never better than on a day when the gloom itself is already causing pre-launch discomfort. The sauna was revving up as the pax got loose, but not even YHC saw what was coming in terms of waterfalls of sweat. With the cascade of new Qs and their innovative workouts, the objective today was to prove that the pax have not outgrown a beat down by the workout moves from the early days of The Fort. Mission accomplished. Great job hanging with it today, men!

Welcome to FNGs — Blackout and Reboot!

Flacco attempted to to prove that something could go down the hatch during the workout while most others were fighting back the merlot splash…it seems that Flacco won the battle with the bug given that he pushed through to the finish.

Red Banjo continues to defy the Vegas oddsmakers, posting in blue hoodie, pants and beanie once again.

Was it just me or was anyone else concerned that we might be introduce to “Little Beacon” at the end of COT? Thankfully, the production booth quickly went to an impromptu commercial break.

Good week to all! Thanks to MacGyver for the invite!

TClap |

19 Strong…Patriot Strong

2014-06-22Leave a comment

QIC: Posh & Maximus
When: 06/21/14
Pax: Twister, Red Eye, Jeckyl, Cobra Kai, Button-Hook, Belding, Spackler, Pulp, Assassin, Menthol, Padre, Cake Boss, Pusher, CSPAN, Peach, Airborne, Nugent
Posted In: The Fort

19 strong posted at the Patriot this morning to enjoy the inaugural Q by our own Posh. It did not disappoint as he had many of us gasping as we ran back and forth in the humid morning. Maximus found it necessary to take the leg portion and got his Winter Olympic athletes mixed up.

The Thang (Posh on Q):
Warm up jog with a mix of high knees, six-kickers and side shuffles
COP:
SSH x 25
Wide Merkins x 12
Mountain Climbers x 15
Diamond Merkins x 12
Mountain Climbers x 15
Jumping Lunges x 15
Low Slow Squats x 20
SSH x 25

Bleacher Pleasers for 5 sets of:
10 Derkins
15 Dips
I did hear Posh quietly say, “maybe we should stop at 4 sets” but yet, he kept on going. Insert gasping noises and remove any mumble chatter here.

Time to get friendly with the field for a long 10mins of:
10 Seal Jacks, Sprint (turned more into a fast jog), In/Outs, Back Pedal
Repeat, again, and again, and again….
Jack Webbs for an obscenely long ascent to 5 x 50

Hand over to Maximus:
Mosey to Field 1 for a round of leg stretches (also allowing Maximus to catch his breath)
Jump Squats x 12

Ab Lab
Frogger, Grave Diggers, Heel Touches

Cone Drills
Back pedal through the cones, then 5 Burpee Broad Jumps, back pedal through the next set of cones, then 5 more Burpee Broad Jumps, then side shuffle back.
Repeat the whole cycle but run back.

Lunge Walk with a twist

Ab Lab Rd 2:
Picabo Street (corrected to Apollo Ono)
Peter Parker
Parker Peter
Mountain Climber
Protractor

COT:
Shout-out to Posh for setting the tone on what hopefully left the PAX a little sore Sunday morning. It was great to nearly reach 20 this morning, keep the EH’s going as we work to establish a core group of Patriots.
July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following.
Hard Drive starting a Slow Burn work out this Friday morning prior to Game Plan.
Tatonka looking for a co-Q for the Fall Mud Run for the day of the event.
Cake Boss starting a 2nd Thursday workout, “Mustangs & Colts” at Springfield Middle…7/17
Brian Shah Classic golf tournament to benefit a fraternity brother of Pusher. Contact Pusher for details.

Prayers for the PAX, their friends, families and those we have the opportunity to interact with.

TClap |

The Coop – Campus Summer Tour 2014

2014-06-18Leave a comment

QIC: Cake Boss
When: 06/18/14
Pax: CSPAN, Santini, Boy Band, Chicken Wing, Chicken Hawk, Spackler, Tatonka, Trucker, Sioux, Assassin
Posted In: Ring of Fire

Cake Boss at the helm came into the gloom of The Coop looking for some moonlight to shine on the AO. It was going to get dark and scary and I did not want any of the 10 PAX to cry for momma in the dark. There was some mumble chatter about snakes and fire ants as we took the hill, but they soon realizied the pain took their mind off the chance of bites.

The Thang:

SSH, IW, Mtn Climbers, Squats

Mosey to driveway

Lunge Walk, Side Shuffle right, Side Shuffle left

Mosey to hill on side of football Stadium

Bear Crawl up hill-Mosey back-Burpee at bottom up to 5 burpees

Mosey up around baseball field

Wall sit against fence waiting for PAX

Mosey to driveway behind Bball Statium

Partner #1 suicides

Partner #2 step up on tire

Rinse and repeat 2X

Hit the Sled

From Plank position, roll right hit sled, all 5 stations-rinse and repeat

From Plank position, roll left hit sled, all 5 stations-rinse and repeat

Plank

Peter Parkers

Mosey to bleachers

Partner #1 Run up right side down left side of bleachers X 5

Partner #2 wall side against dugout

Flip/Flop

Rinse and repeat

Plank

Merkins

LBC’s

Wide Arm Merkings

Freddy Mercury’s

Diamond Merkins

Mosey to Flag Poll for pledge of aligence

Wall sit on fence

Balls to the fence

Squats

Balls to the fence

Mosey to hill on side of football Stadium

Bear Crawl up hill-Mosey back-Burpee at bottom up to 5 bomb jacks

COT

Had a straw-man plan and talked to the men about having a plan for those unexpected moments that we never want to deal with or not ready to deal with.

Loss of a loved one, loss of a job, tragic accidents, storms that destroy homes. What is your plan and where do you find strength?? Flip it around, and what if you were gone and how would your family carry on? Have you led them as we should? Do they have your values and life lessons to get through? Do you and your family know the Sky Q and have a relationship with him to deal with all these situations?

Advice is to get into a relationship with Sky Q and prepare your family to know him and the peace and comfort that comes with him, that will carry you through anything.

Game Plan Fridays at 6am – Book of Daniel – Come join in!!

6/26 – Slow Burn Workout – meet at Chickfilet 5:15, hit Game Plan post workout.

7/17 – The Ranch-Colts and Mustangs – Boot camp and running working at Springfield Middle – needs Q’s for running and boot camp

TClap |

Taking The Hill

2014-06-17Leave a comment

QIC: Maximus
When: 06/17/14
Pax: Senator Tressel, Chicken Hawk, Atticus, WWL, McGruff, White Lightning, Cornhole, Decibel, Spackler, DD, Slash, Jeckyl, Cake Boss, Aqua Man, Pick Six, Fun House, Cable Guy, Package, Maximus, FNG (Double Dribble), FNG (Shipwreck)
Posted In: Golden Corral, The Fort

21 Men (including a 2.0) converged on Golden Corral this morning for a strong helping of the buffet followed by storming the local hill. How you ask?

The Thang:
Warm up jog to the COP amidst the stanky section out back of the local Teeter.
SSH
Squat
Windmill
Wide-stance squat with a hold
Mountain Climber

Get acquainted with the wall:
BTTW
Derkins
Wall Sits
Gator Merkins
A visit from the dirty burpee for 12 OYO

Mosey to the hill and take the hill together as the PAX:
2 hill runs then 4 Burpees
3 hill runs then 14 Jump Squats
4 hill runs then 24 Russian Twists
2 hill runs then 4 Burpees

Mosey back for Ab Lab:
X&O’s (or whatever the Q wants to call them), Super Belly (or the pepper mill), Protractor

COT:
Moleskin: Thanks to Trucker for asking me to lead the PAX this morning, it is always a pleasure. Having 2 FNGs join us was an honor and to hear they might even return was an even greater honor. The Fort is getting more active with the expansion Cake Boss is Q’ing so stay connected and look for your opportunities to Q. T-Claps to White Lightning for his leadership with F3 Dads.
Prayers for:
Healing amidst the PAX and their family.
Jeckyl volunteering at the Cub Scout camp with their 170 kids.
The unspoken prayers/praise.

TClap |

Pre-blast: “The Ranch – Colts and Mustangs”

2014-06-17Leave a comment

QIC: Site Q: Cake Boss
When: Thursdays starting 7/17/14
Pax: All PAX
Posted In: The Ranch

As The Fort continues to grow, in all three F’s, it is important to continue to provide options for the PAX.

Our Wednesday AO (Area of Operations), The Coop, has been seeing some great attendance on a regular basis, as well as our Thursday Laces In/Out has continued to grow. In an effort to multiply by division, we are going to offer another running/boot camp option on Thursdays at a new AO.

New workout on Thursday’s called, “The Ranch – Colts & Mustangs”

Starting: 07/17/14
Colts (boot camp) & Mustangs (running)
Colt: a young male animal of the horse family
Mustang; a small, hardy horse of the American plains
Time: 5:15-6:00am
AO=Springfield Elementary/Middle schools

If you have ever been to Springfield Elementary and Middle schools, there is a huge amount of ground and options for delivering pain….I mean working out.

The Running options include on campus options as well as off campus options down York Southern Road and Old Nations Ford Road.

Need Q’s to step up and get in on the rotation. Running and boot camp types.

Contact Cake Boss to get in on the Q rotation (I will come find you if I don’t hear from you)

TClap |