Pre-Memorial Day Warm Up (t minus 1 week)

2014-05-19Leave a comment

QIC: Chicken Hawk
When: 05/19/2014
Pax: Cake Boss, Sea Ray, Green Wave, Decible, Pebbles, McGruff, Grid Lock, Boy Band,
Posted In: The Armory

Nine men posted at the Armory on a nice cool morning where we worked our way around the grounds and had a total body work out. Nobody was screaming other than Sea Ray when were got to the leg portion of the work out. Nothin but laughing and tears of joy!

Warm-up in COP

Lap around the parking lot
15 – SSH
15 – Toy Soldiers
15 – Imperial Walkers
20 – Mountain Climbers

The Thang: 2 sets each @ following reps 20/15 – Run after each exercise routine

Shoulders

Shoulder Clean and Press (10 / 7 each arm)
High Pull
KBS

Legs

Thrusters
Lunge Pass Through
Squats

Arms

Bicep Curls (15 repeat)
Tricep extensions
Halo (10 left, 10 right)

Chest

One arm Merkins on KB (10/7 each arm)
KB Floor Press
KB Skull Crushers

Abs

Windmills
Russian Twist
Plank Rows (10/7 each arm)

COT

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What Song Is It You Wanna Hear?

2014-05-18Leave a comment

QIC: Bob Barker and Free Bird
When: 05/17/14
Pax: Senator Tressel (LIFO), Corn Hole, Decibel, Cable Guy, Cash, Smuggler, Geppetto, Funhouse, Offspring, Badger, Mr. Clean, FNG Nirvana, FNG Stump, FNG (Funhouse's friend)
Posted In: Alcatraz

Posted on Behalf of Bob Barker and Free Bird

The virtual shovel flag was planted and 16 men enjoyed a cool morning at Alcatraz and got themselves fitter. Here is what they did:

The Thang:

Bob Barker at Q:

Warm up lap around park. Circle up:

SSH 25x
Merkins 10x
Windmill 15x
Mountain climber 20x
IW 20x
Plank punch 15x
10 burpees OYO

Rinse and repeat minus the burpees.

Mosey to baseball field:

Group 1 bear crawl to scoreboard while other group wall sits, then switch.
Group 1 karoke facing diamond while other group wall sits them switch.
Karoke facing outfield fence while other group wall sits them switch. Mosey down the the big hill in back of the park.

Free Bird at Q

At the bottom of the long hill behind the park, split into two groups. Group 1 run to the top and do 20 LBC, 20 FM, and 20 Hello Dolly, then run back to the bottom. Group 2 stays at the bottom and does various exercises until Group 1 returns. Rinse and Repeat several times.

Mosey back to the park and finish up with various exercises.

COT

Free Bird was finally captured to Q at Alcatraz! YHC was not present for most of it, but when he led the Pax to the bottom of that looong hill behind the park, you knew it was going to be good workout. Welcome FNG’s Nirvana, Stump, and Uknown (sorry)

Announcements:

F3 Dads starting in WEP on June 7 and will continue through the month.

F3 outreach with the Children’s Attention Home in WEP on June 14

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Laces In/Out – No Compromises

2014-05-15Leave a comment

QIC: Cake Boss
When: 5/15/14
Pax: Audit, Fun House, MacGruff, Cable Guy, Menthol, Corn Hole, Gridlock, Backdraft, Crab Cakes, Package, Repeat, Anchor Man, Bounty Hunter, MacGyner, Pusher, Tatonka, WWL, One Niner, Decibel, Free bird, Sea Co, Cake Boss, Trucker, missing 2...sorry!
Posted In: Laces In, Laces Out

The Clydesdales and Gazelles (Laces Out) took off for their tour of mid-town Ft Mill, taking on 10 Hills and 10 Pain stations with their mileage preparing for the BRR. Good work men!

The rest of the clan (Laces In) dialed in some pain inside Walter Elsishia Park!

The Thang:

Mosey to Red Light ~~district~~ area that is, and line up.

Lunge Walk, Butt kicks, high knees, sprint, sprint, side straddle, kareoke

COP: SSH, CDD, Imperial Walkers, Slow Squat, Mtn Climbers

Pick up coupons (Tires) mosey to middle of WEP, 4 groups, each group will perform excercise and then run back to COP for group work, then rotate to right for next excercise, until every group does all four stations.

Group #1 – Run to top of hill and perform 5 burpees

Run back do Merkins as unit

Group #2 – Run to tree line and do 10 donkey kicks

Run back do Seal Team sit ups

Group #3 – Run to Path (160) do 5 Mac Tar Jais

Run back do wide arm merkins

Group #4 – Run to Path do 10 Bomb Jacks

Run back do Seal team sit ups

Mosey to treeline, for single file line

Pass the coupon over head, last guy runs to front of line. 2X (PAX doing IW’s)

Relay race with coupon 1-5 trees (Pax doing squats)

6MM – LBCs, Rosalita, Superman, Parshute, Hello Dolly

COT:

25 PAX worked hard in a pre-thunderstorm gloom.

Lighting was threating but no harm done. YHC challenged the men to Not compromise in their lives, as a little compromise like, (cutting out of work, another drink, flirting….and on and on) can lead to BIG issues. Stay the course and be the bigger MAN!

Lots of announcements and prayers for many.

Maximus, welcome home! Happy Birthday to WWL’s M! Trucker Be safe on your Mid-East Trip.

Aye!!!!

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Be an Eagle, Not a Duck

2014-05-14Leave a comment

QIC: Beacon
When: 05/14/14
Pax: Chicken Hawk, McGyver, Jekyll, Cash, Boy Band, Santini, Chicken Wing, Assassin, Package, Menthol
Posted In: Ring of Fire

Beacon shared a pre-workout message about making choices in our lives, relative to how we respond to adversity. Essentially, we can rise above, like an eagle, or we can “quack” about it and do nothing else, like a duck.

Deuteronomy 32:11

Link to the full messge : http://www.drelko.com/inspiration.html

The Thang

Mosey to the teacher lot

SSH x 20

High Knees x 10

Mountain Climbers x 10

Butt Kicks x 10

Cross-legged Squat (Delete from “list of good ideas for F3 exercises”) Only a little mumble chatter about this one

Mosey to bleachers @ LAX/soccer/band field for Dips x 15 OYO

Partner up on the field for DORA 1-2-3 (Crowd Pleaser)

Partner 1 runs across field and to the top of the wooden stairs

Partner 2 starts exercise. Switch when Partner 1 returns.

Repeat until :

100 Merkins (total)

200 Squats (total)

300 LBCs (total)

Mosey to top of hill @ SC Elem

Stump Jumpers x 10

Rock Hoppers x 10

Shoulder Touch Planks x 15

Mosey to (near) the bottom of hill @ SC Elem

Lock arms w PAX and lunge walk, up the hill (about 10 lunges)

Same thing back down

Burpess x 10 OYO

Jailbreak back toward Shovel Flag

LBC x 10

Heel to Heel Crunches x 10

V Ups x 10

Russian Twists x 10

Hello Dolly x 10 (YHC will be reviewing the difference between Hello Dolly and Rosalita)

Rosalita x 10

Half PAX runs from one light pole to the next, while other half does Merkins

Repeat x 3

Smurf Jacks x 10

Moleskin

YHC was honored to have a chance to Q at The Coop (first time Q-ing there) and wanted to bring something different. DORA 1-2-3 seemed to do just that. We need to make sure we are careful when we use those stairs…those suckers got slippery! Only a little ribbing during the Hello Dolly/Rosalita mix-up. YHC appreciates that.

After sitting in the car, trying to get my workout digitized, several of the PAX thought I may be Q-ing via webex. Might not be a bad idea if we have icy roads next winter.

Great effort by eveyone today and I continue to be inspired by each of you.

COT

Jekyll took us out with words of wisdom. Problems are easy to find. It is finding the solutions that can be most difficult, but it was must be done. Nice thought as the PAX broke for the day/week ahead.
See you in the gloom

Beacon

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Letting the ‘Led’ Out

2014-05-13Leave a comment

QIC: Red Banjo
When: 05/13/14
Pax: FNG-Airborne, Backdraft, Audit, Deacon, Bounty Hunter, One-Niner, Cake Boss, DD, CSPAN, MacGyver, Greenwave, Pusher, Crab Cakes, Red Banjo
Posted In: The Fort

As the Pax’s gathered this morning, 15 strong, as the tunes of Led Zeppelin played loudly in the car of a Mr. CSPAN. He set the tone – Let the Led Out.

The Thang:

Jog around park for warm up
40 SSH
25 Imperial Walkers
20 Merkins
20 Squats
20 Mountain Climbers
Mozy to the Hill
Partner wheel barrels up the hill jog down – Rinse and repeat for several minutes
Plank downward on hill – 10 Derkins
Mozy to the Playground
25 SSH
20 Flutters
10 Burpees
20 Parker Peters
10 Squats
Run around park – finish at Playgroun
SSH til all Pax’s finish lap
20 Peter Parkers
10 Pull-ups/20 Disp – Rinse and Repeat for 3 cycles
Mozy to center of field
30 SSH
10 Burpees
20 Freddie Mercury’s
10 Parker Peters
20 LBC’s
Mozy to Stair Way To Heaven (Fitting)
Alternate lunges/bear crawl at each light doing 5 Merkins
Mozie to COT

Moleskin:

The idea today was to never stop. We didn’t do a single 10 count rest. The Pax’s motored through and finished strong

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Not so Posh anymore

2014-05-11Leave a comment

QIC: Posh, Pusher, DD
When: 5/10/14
Pax: Italian Job, Button Hook, Badlands, Mayhem, Belding, Sweeper, Audit, Menthol, CSPAN, Cobra Kai, FNG Quando, Jekyll, Smuggler, Red Eye, Anchorman, Peach, FNG Boeheim, FNG Jeter, Pulp, Package
Posted In: The Fort

24 Pax returned for a Week 2 beatdown beginning with Posh, who demonstrated his enjoyment of his new nickname with a serious smackdown to start the workout. It was a great week to see some 2.0s join the workout and Rock Hill continues to grow via the Starfish model.

The Thang:

Mosey to soccer field – Posh in the lead

COP

•Merkins

•SSHs (couple of different times)

•Mountain Climbers

•Carolina Dry Docks

•Squats

•Moroccan Night Clubs – a crowd pleaser

•Jumping Lunges

Mosey to change of scenery – Pusher in the lead

Audible

•Step Ups x 25

•Dips x 25

•Rinse and Repeat 3 times

Mosey to another change of scenery

Lunge walk/bear crawl the length of the field

Rinse and Repeat then partner up

Partner 1 sprints length of field while partner 2 does merkins – team goal of 75

Partner 1 sprints length of field while partner 2 does bomb jacks – team goal of 100

Handoff to DD

Six mins o Mary – Freddie Mercury x15, Makhtar NDaye x15, dollies x15, high sow flutter X 10, gravedigger R/L x10

Mosey to parking lot

Bear crawl to first tree, sprint to next tree…continue across parking lot alternating bear crawls and sprints.

Mosey to wall near softball field

Jump ups x10 + derkins x20 (rinse and repeat)

Run hard back to opening field.

COP – slow sumo squat x25, slow merlin x1

Run home

Moleskin:

Rock Hill continues to grow and we asked each member of the Pax to step up the emotional headlocking (EHing). Send names and email addresses to thefortf3@gmail.com.Look forward to seeing everyone next Saturday for a triple your money back guaranteed beatdown by CSPAN and Menthol.

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The Fort: Starfish success – 16 Strong at Walter Elisha Park Post Rock Hill Split

2014-05-11Leave a comment

QIC: MacGyver, Santini
When: 5/10/14
Pax: Cash, highlife, Sioux, Greenwave, One-Niner, FNG - Sinkhoe, Red Banjo, Chicken Wing, Rooney, Pebbles, Man-o-war, FNG - Sting Ray, Beast, Flacco,
Posted In: Alcatraz, The Fort

It never ceases to amaze how dividing the group accelerates growth with F3. This week marked the first week where 3 workouts were running on Saturday at The Fort at the same time. I know, not a big deal for the metro regions; however, we tend to do things a little slower (and often better) than the guys up in Lexus land.

MacGyver took over formally as site lead for Saturday The Fort at WEP. A great kickoff workout complete with a Cardio kick in the pants – mostly because a few guys went to Muthaship and came back saying everyone up there does cardio, yadie yah, and so we ran a bunch more. (NOTE – We do not have a 12 story deck anywhere in Fort Mill. Aside from an off limits water tower, we are left with steep inclines and ungraded hills in the area to improvise.

The Thang: MacGyver leading with a COP warm up for 10 mins. Then on to a 3 set 30 minute Cardio blast. 2 Groups, Pilgrim Run in opposite directions. .6 miles. Then Drill bits for stations with 5 Burps, 10 Squats, and 20 LBCs. Complimentary Stairway to heaven climb. COP for a quick run down before handing off to Santini.

Santini took the lead with a tour de fort mill where the PAX ran Pearls on a string with several COP stops along the way. Mostly for squats, dips, merkins, wall sits, and some other stuff. Then followed by the big hill where we sprinted up and down then bear crawl up and down. Back to WEP. Seal Team sit ups before mosey to COT.

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Welcome Back to the Sweat

2014-05-10Leave a comment

QIC: Senator Tressel and Trucker
When: 05/10/14
Pax: Truss (LIFO), Jaws, Bojangles, Funhouse, Cable Guy, Spark Plug, Decibel, Badger, Bob Barker, Cornhole, Iron Horse, Cake Boss,
Posted In: Alcatraz

14 men made the trip to Runde for another Saturday beatdown in sultry conditions. Here is what they did:

The thang:

Senator Tressel at Q

RAR (run around the park path) to COP

SSHX40, IWx20, Merkin x10, Windmillx20

Mosey to fence line and form two lines facing each other for the ST400

1st round: Merkins x 20, LBC x 20, Squats x 20, Burpees x 20, run lap around field 1

2nd round: CCD x 20, Freddie Merc x 20, Baryshnikov’s x 20, Burpees x 20, run lap around field

3rd round: Stag merkins on one leg x 20 (LH/RH), Dying cockroach x20, Monkey humpers x 20, Burpees x 20, run lap around field

4th round: Wide arm merkins x 20, Hello Dolly x 20 – time ran out

Hand Q off to Trucker:

Mosey to the playground and do 5 pull ups, 10 merkins, and 15 squats, repeat once

Mosey to concession stand wall and split into two groups. Group one wall sits, while group two does walking lunges to scoreboard, sprint to fence repeat back; flap jack.

Repeat 2 rounds at playground and then mosey back to the wall. One group wall sits while other group bear crawls to scoreboard and bear crawl back, flap jack.

Repeat 2 rounds at playgrounds. and then mosey back to wall. One group wall sits while other group side shuffles to fence and back, flapjack.

Run a lap around park and return to the field.for ab lab: Do 20 navy seal sits up, protractor with 0/45/90 degrees on Q command, and then 50 LBC OYO.

COT

The Pax were greeted by unwelcome humidity and warmer conditions today You could definitely feel right from the get go. There was a lot more sweat left on the field than we’ve seen in a long time. Jaws join us again after hibernating all winter. Good to have to back, brother! Looks like Bojangles also made good on his promise to return when the temps reach past 50 degrees. It was another Saturday morning of hard work by a great group who I’m proud to be part of.

Announcements:

Funhouse planning on doing the Spartan Race in the fall in Winnsboro, SC (no F3 launch yet). Fall mud run with F3 getting organized.

May 17: NASCAR All Star Race – free tix from Tatonka. See Senator T or CSPAN if you want to go.

June 14 – US White Water Center 6K Brew Dash

June – F3 Dads at WEP each week, plus The Fort outreach with Childrens Attention Home on June 14 at WEP

Prayers for those dealing with ailing parents, strained relationships, sorrow over the loss of a child

Praises: Our brother, Maximus, and his wife in China adopting his new daughter.

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What the hill is going on?

2014-05-09Leave a comment

QIC: Lil’ E
Pax: Cake Boss, Deacon, Beast, C-Span, Package, Funhouse, Mr. Clean, Menthol, Trucker, Beacon, Hard Drive, Freebird, Sparkplug, Senator Tressel, Pebbles, MacGyver, Green Wave, Twister, White Lightning, One-Niner, High Life, Repeat, Cash, Chicken Wing, Maytag (FNG), Gridlock (FNG), missing one more.
Posted In: Laces In, Laces Out, The Fort

28 PAX got stronger at another edition of Laces In/Laces Out. The Laces Out crew ventured out onto the streets of Fort Mill, while the Laces In crew stayed put at WEP. Good job by all today as everyone pushed themselves hard.

The Thang

COP – SSH X 30, IW X 25, Windmills X 20, Mountain Climbers X 15, Peter Parkers X 15

Mosey to tree line

Karoke Left

Karoke Right

High Knees

Butt Kickers

Sprints X3

Mosey to Hill

Merkins X 10

Squats X 20

LBCs X 30