5 Minutes of Pain Never Hurt so Good

2014-05-07Leave a comment

QIC: Chicken Hawk
When: 5.7.2014
Pax: Chicken Wing, Cake Boss, World Wide Leader, CSPAN, Pebbles, Pusher, Package, Boy Band, Deacon, Cash, McGyver
Posted In: Ring of Fire

It doesn’t get much better than the conditions we had in the gloom on this fine hump day. The PAX was asked to pray about and look for opportunities to make a difference, to do something. There is brokenness and injustice all around us… Orphans in the Children’s Attention Home is just one example and God is calling us to be his hands and feet which means we need to mobilize. Find your call and begin the journey

20 – SSH

20 – Imperial Walkers

15 – Mountain climbers

Plank – Regular 10 count; 6 inches 10 count by CSPAN that took 20 seconds

15 – Carolina Dry Docks

15 – Monkey Humpers

Main Course: 5 Pain stations of 5 minutes completing 4 exercises in As Many rounds(reps) as possible (AMRAP)

Pain Station #1 – Cardio 10/20 yard wind sprints in the bus parking lot

Run
Karaoke
Side Shuffle
Backwards

Pain Station #2 – Arms and Shoulders at the Play Ground

5 – pull ups
10 dips
10 Maq Tar Ji
10 Mule Kicks

Pain Station #3 – Ab Lab in front of Sugar Creek

10 lbc
10 freddie mercury
10 high low flutter
10 hello dolly

Pain Station #4 – Legs in the bus loop (4 min)

10 squats
10 jumping lunges
10 bomb jacks
10 curb jumps

Pain Station #5 – Chest and Shoulders in the bus loop (4 min)

3 wall climbs
10 merkins
10 carolina dry docks

COT

Get your Nascar vouchers for the May 17^th All Star race available at all work outs
James chapter 4 at Game Plan @ Chick-fil-a on Friday @ 6:00
Childrens Home SPARK event coming up June 14^th. Get involved.

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Golden Corral- Moving with a purpose & inverted tunnel of love

2014-05-06Leave a comment

QIC: WorldWide Leader
When: 05/06/14
Pax: Cash, free bird, decibel, package, cable guy, jekyll, funhouse, white lighting, senator tressel, repeat, dorie, mcgruff, cornhole, sparkplug, trucker, abacus, bob barker
Posted In: Golden Corral, The Fort

18 pax showed up in the Golden Corral gloom to move with a purpose and being intentional with how they spend their day.

The Thang:

Start warm up jog, detour back to parking lot to pick up Abacus (LIFO), continue jog to hill
Line-up in 4 lines
Butt kicks, High knees, Side shuffle, Karaoke
COP- SSH, IM, wind mills, mountain climber, peter parker, parker peter, low squat, merkins, x-squat
Spilt into 2 groups, group 1 on the hill inverted jacob’s ladder with burpees at the top, bomb jacks at the bottom. Group 2 COP dealers choice, flap jack.
Mosey to open field, two lines facing each other, squat punch sequence to 20
Split the lines in half, inverted tunnel of love, partners are back to back in squat position, pax low crawls through the tunnel of love built on man’s back (or six)

COT

Moleskin

Great workout at the Corral this morning, lots of mumble chatter and reminiscing of the Muthaship beatdown that occurred the day before. I would like to point out that HYC did post at the gym with Trucker and Pebbles at lunch yesterday post Muthaship….. it might have been a pathetic attempt at a workout, but A for effort!

Jekyll shared words of “moving with a purpose”, which is spot on, we are all busy guys and we could easily use this time from 0515 to 0600 to be resting, prepping for the day, recovering from the exhausting day before and the list goes on, but we decide to use that time to help our brothers grow and be better men. This reminds me to be intentional, with our actions, decisions, use of time, resources and capabilities, how we interact with others and loved ones.

The challenge was given, move with a purpose this week.

Aye.

WWL

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Diamonds are the pax best friend

2014-05-06Leave a comment

QIC: Double D
When: 05/06/14
Pax: CSPAN, MacGyver, Lil E, One-Niner, Menthol, Crab Cakes, Twister, Sioux, Pebbles, Red Banjo, Bounty Hunter, Chicken Hawk
Posted In: Block Party

Block Party’s AO remains hostage to aliens who landed at WEP last Wed and continue to lay claim to our territory. Thus, 13 Pax gathered round the virtual shovel flag for an off campus recon mission through the woods to Grandmas ball fields.

The Thang

COP – IW x20, mtn climber x25, squat x10, merkins x10

Karaoke R/L, lunge walk, backward run to top of parking lot hill

Plank it up for railroad bunny hops

Run paved trail, pause at top of hill for more railroad hops (night time commando style) then continue run on path to Harris Park

COP – dollies x10, flutter x10, scissors x10 (“Clean up on aisle four!”)

Mosey to baseball field and gather at home plate

Round the bases Part 1: 1B = CCD x10 / 2B = CCD x10 + merkins x20 / 3B = CCD x10 + merkins x20 + sumo squat x30, Home = CCD x10 + merkins x20 + sumo squat x30 + Freddies x40

Round the bases Part 2: 1B = monkey humper x10 / 2B = MH x10 + squat x20 / 3B = MH x10 + squat x20 + LBC x30 / Home = MH x10 + squat x20 + LBC x30 + Makhtar N’daye x40

Mosey to bleachers

Right leg step ups x15, derkins x15, Left leg step ups x15, derkins x15

Right leg step ups x15, dips x15, Left leg step ups x15, dips x15

Run back to WEP

COP – burpees, V ups, scissors, dollies, Freddies

COT

Moleskin

Hats off to CSPAN for surviving a trip to the Muthaship and rolling through another round of abuse at Block Party! Where were the rest of your MM brothers? Your telepathic powers are astounding….I walked around all day Monday with a nagging sense that I was set to Q today…did not know I stole the show from you at launch. You’re welcome!

Yes, the trail path to Harris Park is almost exactly the same as the loop around WEP. Don’t let the voices in your head tell you otherwise. Bust outta that comfort zone!

What do April flowers and May showers bring? A cardio challenge brought on by CSPAN! Yes, he laid it out there, men…the pax of The Fort need cardio work. You have been forewarned…wear hiking boots to upcoming workouts at your own peril. Red Banjo – wheelhouse for you, pal!

T-claps to Pusher, CSPAN, Santini and Audit for a great launch in Rock Hill! This Saturday brings 3 options to York County. Time to set a Saturday record…it is No Fartsack Saturday!

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Wheel O’Pain with a side of bricks….

2014-05-05Leave a comment

QIC: Cable Guy and Funhouse
When: 05/03/14
Pax: Atticus, Senator Tressel, Mr Clean, Red Banjo, MacGyver, Bojangles, Trucker, Lil'E, Bob Barker, Chicken Wing, Tighty Whitey FNG, White Lightnin, Cable Guy, CornHole, Badger, Funhouse
Posted In: Alcatraz, The Fort

As PAX from The Fort planted the Shovel flag deep and true at the new AO, The Rock, 16 PAX gathered for sun and fun with Funhouse and Cable guy at Q. YHC wanted to make sure that if any WEP PAX moseyed to Alcatraz, that a lasting impression would be made…Mission Accomplished!

Cable guy with the warm up
Run around the Park
COP

25SSH
25IW
25Peter Parker
25SSH
25Slow Squat
25Parker Peter
25SSH
25 Mountain Climber
25 SSH
25 Plank Jack
25 Squat with Calf Raise

Count off by 4

4 corners O Pain
Run to 1st corner do 1 Merkin
Continue to 8
Then decrease down to 1

Circle up for 50SSH
Hand off to Funhouse

Get yer Cones and Bricks here!!
Wheel O’Pain – 15 stations
Hit a station with your bricks, run to the middle Bomb Jack and add one after each station – That’s 120 Bomb Jacks with Bricks!!!
Plank Punches X 30
Burpees X 15
LBC X 30
Freddy Mercury X 30
Lunges X 30
Skull Crushers X 30
Merkins X 20
Burpees X 10
SSH X 30
Parker Peter X 30
Peter Parker X 30
Mountain Climbers X 30
Russian-Ukranian Twists X 30
Imperial Walker X 30
Something Else X 30….

Circle up for 8 minutes of Mary
Ins/Outs, Ups/Downs, Protractor, Scissors

COT

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The Fort: Rock Hill Expansion launch – we are live

2014-05-042 Comments

QIC: Audit, Santini
When: 5/3/14
Pax: FNGs: Belding, Flo, Posh, Badlands, Button Hook, Gomez PAX: WWL, Audit, Pusher, Package, Tatanka, Sweeper Boy, Man-O-War, Sweeper, Cake Boss, Iron Horse, 10 Squared, Cobra Kai, Beast, Oscar, Anchor Man, OBT, and a few others that we will promise to put in here when we find the email that has the names.
Posted In: Alcatraz, The Fort

It was not a tough day to pull new FNGs to a workout. Amidst the perfect tempatures, great AO, and planning from the launch team, 34 PAX braved the elements to begin the journey in Rock Hill. We are confident we pulled equally from baptist, presby, and perhaps one or two other denominations of faith for the launch. (Strong showing from Furman, SC, and Clemson as well along with oddly a North Dakota alum – what?). OBT and Sweeper Boy traded off speeding tickets on 77 (state troopers do not forgive 83 in a 60) for a cheap fill up of gas that nearly offset the expense.

Wide eyed and eager, Pax launched into Cherry Park for the introductory workout lead by Audit and Santini.

The Thang: Audit lead with a series of exercises within the COP that I still struggle to remember. Merkins, SSH, Mountain Climbers, SSH, Merkins, Carolina Dry Docks, Imperial Walkers, Squats, repeat, Merkins. Rapid fashion. Broke into 4 stations of 10 Burps, 10 Squats, 10 Merkins, 10 Jumping lunges. Then Audit’s governor broke and he did all the same exercies above in 2x the speed. Warm up complete.

Santini took a tour of the park with Pearls on a string. Almost near a 1 mile run cut short by being lost and improvising with a trail run up a berm that is still classified. We picked up a FNG for nearly 5 minutes on the trail where he went back for his walk. (good idea).

Wrapped up the workout with a Pain Platoon, complete with Squats, lunges, and Seal Team Situps with flapjack Merkins and Flutters. Shadowman came out and we discussed moving out of the shadows and into the life of purpose we are intended to lead.

OBT, Audit, and Santini helped wrap up with the explanation of F3 – Core Principles, etc.

A good thing began yesterday in Rock Hill. Welcome to all of those new men, leaders, and future Pax that are yet to find out how great this is.

Shovel flag planted with name of the workout TBD by the Pax leadership emerging in Rock Hill.

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I Kind of Miss the Sub-Zero Temps

2014-05-02Leave a comment

QIC: White Lightning and Decibel
When: 05-01-2014
Pax: Cable Guy, One Niner, McGyver, Green Wave, DD, Cash, Pusher, C-Span, Deacon, Funhouse, McGruff, Spark Plug, Mr. Clean, Freebird, Repeat, and Senator Tressel. My apologies, I believe I'm missing one.
Posted In: Laces In, Laces Out, The Fort

19 PAX gathered in the gloom for a Laces In / Out beat down. The Laces Out crowd attacked the streets of Fort Mill. while the Laces In ventured off and found a new park to drop some sweat on.

The Thang:

Jog to the Springs Building for COP: SSH x 20 – IW x 20 – Mtn. Climber x 15 – Slow Squat x 15 – Peter Parker x 20 – CDD x 15 – Monkey Humpers x 15

Jog to the Steps of Millstone Park – Calf Raises Left, Right, and Both x 20

Jog to Millstone Park: Irkins and Derkins around the mounds x 15, x 10, x5

Jog back to the Steps – Calf Raises Left, Right, and Both x 20

Jog to Springs Lot – People’s Chair / CDD – 1 minute each x 2

Handoff to Decibel to punish our Abs:

Jog to Playground at WEP:

Hanging Knee Lifts / LBC 15 & 20 x 2

Alternate Left and Right Plank

Heel Touches x 20

Windshield Wipers x 15

X’s and O’s x 15

Freddie Mercury x 20

COT

It is refreshing to be a part of a group of men that push each other physically, mentally, and spiritually each day. As I look and think about the PAX, it is amazing to think of the difference that we are making in each other’s live’s and our community. Thank You!

Announcements:

* Rock Hill Launch – 5/2

* No workout at Walter Elisha this Saturday, 5/3. Rock Hill and Alcatraz are open for business.

* F3 Dads – starting 6/7 and continuing each Saturday in June.

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What’s All Of This Commotion?

2014-04-30Leave a comment

QIC: Chicken Wing
When: 04/30/2014
Pax: Macgyver, Cash, Chicken Hawk
Posted In: Ring of Fire, The Fort

As the thunder and lightning boomed and cracked throughout the night, the skies parted for some perfect conditions this AM. The workout was a varied mixed bag that keep the PAX guessing.

The Thang:

Mosey to Sugar Creek parking lot.

SSH x 30

Merkins x 30

Peter Parker x 30

Planks – 6 inches, 10 counts, regular x 3

Windmill x 20

Mosey to backside retaining wall with some grapevine around the playground loop, left and right.

Step ups x 12 on each leg

Derkins x 15

Dips x 25

Mosey to playground

Pull ups x 15

Merkins x 20

Rinse and repeat

While at the playground, the school alarms went off and the response time was less than stellar, erasing any thoughts of PAX in handcuffs and mug shots.

I didn’t do it!

Mosey to hill and sprint to the top. Continue onto band lot. Police and fire response finally showed up at the school. No questioning of the PAX and the workout continued.

Single leg hop – 50 yards on right leg, switch, 50 yards on left leg

Bombjacks x 20

Single leg hop – 50 yards on right leg, switch, 50 yards on left leg

Carolina Drydocks x 25

Parker Peters x 25

Burpees x 15

Mosey to parking lot, checked time, still on the clock.

Ab work

LBCs x25

Long, slow, flutters x 25

Freddie Mercury x 25

Hello Dolly x 25

Mosied to parking lot spaces

Slalom 2 legs over line x 20

Single right leg x 20

Single left leg x 20

Squat Jumps x 25

Mosey to 3 light post

Merkins x 20

Russian Twist x 25

Lap around parking lot to COT

TClaps to the PAX who made the cereal challenge a success and Chicken Hawk for Qing.

Rock Hill expansion this weekend.

6/14 CAH day with the kids at WEP. More details to follow in weekly newsletter

Lord’s Prayer.

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Exercising the ghost of gluttony

2014-04-30Leave a comment

QIC: Double D
When: 04/29/14
Pax: Repeat, Maximus, Menthol, Cable Guy, Decibel, McGruff, Sea Ray, Spark Plug, Mr Clean, Funhouse, White Lightning, Free Bird, Atticus, Cornhole, Cash
Posted In: Golden Corral

After traveling 14 days out of the month of April, many of those on personal agendas instead of work), YHC had fallen into the trap of too much unhealthy food, too much drink and not enough discipline. 16 Pax posted at Golden Corral and endured a round of pain-filled penance for our collective sins on the gluttony front.

The Thang

COP warm up — mountain climbers x20, IW x20, backward lunges x10, squats x20, peter parker x20

Form two lines for karaoke to Harris Teeter and karaoke back

Match up w/partner in opposite line, run to benches along store fronts and rotate through 6 benches alternating between derkins x15 and dips x20, plus some bomb jacks and LBCs thrown in.

Run to Jersey Mike’s for dietary redemption sequence at each food outlet:
Jersey Mike’s — Gravediggers x10 R/L, Burpees x10 OYO
Domino’s — People’s chair, Burpees x10 OYO
Papa Murphy’s — Slow Freddie Mercurys x20, Burpees x10 OYO
Fort Mill BBQ — CCDs x10, Burpees x10 OYO
Red Bowl — Sumo Squats x20, Burpees x10 OYO
Treetz — Hello dollies x20, Burpees x10 OYO

Two lines for karaoke back to top of parking lot, sprint back (switch direction & repeat)

Plank sequence on the curb

Flip over for bridge sequence + superman

Run home

COT

Nakedman Moelskin

Terrific showing at the Buffet o Pain, gents! Record crowd excluding the launch?

Provided a good send off for Maximus, who departs for China Wednesday to bring home his new little girl Olivia. He said he needed a workout out to hold him over for 3 weeks — hope he got it. Pax laid out some Great Wall challenges for Maximus — need photos of Balls to the Wall and other moves at the Great Wall…keep an eye on Twitter for follow up.

Good to be with Mr Clean, out for his second post following surgery and recovery. Looks like he is on a rapid rebound.

Good week to all! See you in Rock Hill Saturday!

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Pre-Blast: F3 @ The Fort Introduces “SPARK” Children’s Attention Home events

2014-04-28Leave a comment

Posted In: Alcatraz, Block Party, Laces In, Laces Out, The Armory, The Fort

The Fort is launching our inaugural community service event where we will be locking shields with the Children’s Attention Home (CAH) of Rock Hill to help have a positive impact on children that have been rescued from abusive or homes of neglect (http://attentionhome.org/). The men of The Fort have an opportunity to create a SPARK in the lives of these children to help them break a cycle of abuse and neglect. SPARK events will be organized periodically throughout the year to allow the men of F3 to give back to the community as a collective group through organized events that engage the children in fun athletic types of activities. First, what is SPARK?

S – Serving

P – Partnering with

A – And

R – Rebuilding

K – Kids

Event details –

When: Saturday June 14, 2014, 9:30 launch

Where: F3 The Fort (WEP) Walter Elijah Park

What is it: Organized “field day” type events to engage the children in fun and fellowship together with the children of CAH, Ms and 2.0s.

Estimated completion time: approx. 2 hrs (by 0930 – 1130)

Logistics: Pax will meet at WEP (aka The Fort) at 0900 to be briefed on the events and special considerations when working with the kids

More info: Beverages and light snacks will be organized by Cake Boss for the Pax to provide. CAH has 42 kids ages 2 – 17 so activities will be organized based on age. The day will wrap up with a devotional for the children. WEAR your F3 shirts if you have them. If you don’t have them then buy one!

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Make that 3 laps and a side of Flap Jacks…

2014-04-27Leave a comment

Posted In: Alcatraz, The Fort

12 Pax gathered in the land of cheap gas and plenty o Police @ Alcatraz to get a beatdown delivered by Cable Guy and Funhouse.

The Thang
Cable Guy QIC

2 Laps around the infield
20 SSH
20 Merkins
20 IW
20 Carolina dry Docks
20 SSH
20 Peter Parker
20 SSH
20 Mountain Climber
20 SSH
20 Parker Peter
20 SSH

Mosey to parking lot break into three 4 man teams each team grab a rock (paver)
Mosey back to infield
Relay race 2 times around infield
Audible to 3 laps!
Mosey back return rock!

Burpesides galore (Suicide with Burpees)
2 Burpees
4 Burpees
6 Burpees
Last trip back 10 Burpees at starting point

Finish half with run to end 10 Burpees
Run back 5 Burpees and hand off to Funhouse

FunHouse QIC
Mosey to infield for Flap Jack (all excercises X30)
Leg Up/Downs
Plank Punches
Leg In/Outs
Hands up Merkins
Protractor
Marc-tar-jai (sp?)
Hello Dolly
Mountain Climbers
Russian (Ukrainian) Twists
Plank Jacks
Freddy Mercury
Quick Scissors
Up/Down/In/Out/Protractor Finale…. Did I miss anything? Seemed like we did more!

COT: YHC brought up the fact we need each other and that we should and do encourage each other in both working out and doing the right things. Although we have all chosen to do the wrong things in the past, we can now look to each other for accountability and encouragement! Let’s all make an effort to EH a Sad Clown to encourage them and in turn they will encourage us! Iron sharpens Iron!
If you get the opportunity to read Freed to Lead by Dredd and OBT, do it!

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