No running allowed

2015-03-12Leave a comment

QIC: Double D
When: 03/12/15
Pax: Green Wave, Twister, Sen T, Cake Boss, Gump, Repeat, Bird Cage, MacGyver, Dugger, Beacon, Crab Cakes, Airborne, Li'l E, Anchorman, Pig Pen, Sir Topham Hat
Posted In: Laces In

18 of The Fort’s finest runners posted to Laces In/Out this morning. 10 of those runners chose the “Do Not Run” option for a running-free boot camp beat down courtesy of YHC.

The Thang

COP — Mtn climbers, IWs, merkins, windmills, Moroccan night clubs

Karaoke to the playground

Elevens: derkins + dips

Elevens: sumo squats + calf raises

15 burpees OYO

6MoM — Adolf Hitlers, flutter kicks, Freddie Mercurys, Sea turtle (crowd pleaser), Hello dollies, Rosalitas, LBCs, Sea turtles (encore), Gravediggers R/L

Split into groups for pain stations:
Station 1: 10x Pull ups (any flavor)
Station 2: Donkey kicks / bomb jacks
Station 3: Swing crunches / swing derkins
(3 cycles through stations for all pax)

Bear crawl back to path (forward, backward or both)

Karaoke home

COT

Naked man moleskin

So the Laces In theme is supposed to be one that is friendly to “non-runners.” As Green Wave testified during the Karaoke stretch home, all pax are runners at some level or another. Starving the pax from a running segment or two proved the point.

Taking a fork in the road off Santini’s recent Q where he talked about F.E.A.R., we spent today focused on courage, in the form of “Don’t run.” Leaders stand firm and don’t run from (insert: conflict, pain, suffering, emotions, bad behavior, people in need, etc). I can’t count the number of times that I have “run” away from something that truly demanded my engagement. It may have been in the form of slipping out of a room or failing to enter into a situation or avoiding a discussion topic or swallowing a comment/question/warning/word of advice for someone else or…the pax got the idea. So today’s workout involved “relief” from running, but the challenge is to take that theme into daily life and commit to not running from where leadership is desperately needed.

Don’t forget about the 40 Day Challenge and bring your drinks and snacks to a workout for delivery to Children’s Attention Home. If you missed out on the start of the 40 Day Challenge, it is not too late to get involved. The 20 Day Challenge can start today!

As always, thanks to the site Q, Twister, for inviting me to lead, and thanks to the pax for laying it all out there today.

TClap |

Terrible Ten @ Normandy

2015-03-11Leave a comment

QIC: Chaser
When: 03/11/15
Pax: CSPAN, Tatanka, Gunny, Pebbles, One-Niner, Google Maps, Longshanks, and Utah
Posted In: Uncategorized

Coming off Gunny’s beatdown last week and the Murderer’s Row of Qs set for this Wednesday, I felt the pressure to bring something terrible to the sandbag faithful of Normandy. After a shaky start…”what time do we start again?”…the pax headed off to warm up for the beatdown.

25 SSH

10 IW

15 WM

Plank Series – Left hand high, Right hand high, Drop the hip

Plank Sit-outs

15 Moroccan nightclubs (steady moving back)

~Mosey to the lower field~

The Thang – Terrible Tens

Snatch Bag to Overhead Press Hold and Squat x10
Side Lunge Slam x10 each side (bag to your side as you lunge, grab the bag, twist and slam on the other side)
Deck Squat x10 (start on your 6 with bag on chest, roll up to your feet and squat)
Bag bench Press w/ Hip Flexor x10
Turkish Get-ups w/ Bag on Shoulder x10 each side
Shin Box Press x10 (start on 6, roll to hip, get to your knees and press bag over head, rotate to other side)
Burpees x10
Forward Throws w/ Merkins x10
Backward Throws w/ Merkins x10
Shoulder to Shoulder x10 each side

Bag Drag Merkins x20

Squat Complex (L shoulder, Hold in front, R shoulder)

Burpees

At this point, everyone was a little tired of the bags so we decided to beat them up a bit…

Lift bag to shoulder, slam it down and then drop an elbow on the bag

More Shin Box Presses x5 per side

More Bag Drag Merkins x10

More Squat Complex X10 each position

Plank Series w/ Sit-outs

More Shoulder to Shoulder x20

Tour of the steps with a few more squats to close out the last few minutes.

As always, a true pleasure to lead such a great group of men…the mumble chatter was light when the Terrible Tens started and stayed that way until the end. The workout was non-stop and everybody plowed through it even with the awkwardness of some new movements. Round of announcements, prayers, praise and a thankful COT. We must never forget how truly blessed we are to be able to work our bodies in this way and especially with such an amazing group of men. #ISI #HIM

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March Madness Begins

2015-03-10Leave a comment

QIC: Senator Tressel
When: 03/10/15
Pax: DD, Dark Helmet, Nirvana, Spitz, Cheddah, Serrano, Crab Cakes, Zima, Old Bay, Spiderman, Lugnut, Gridlock, Solid State, Wheels, Lil'e, Greenwave, Cake Boss, Anchorman, Trucker, FNG/Calimari
Posted In: The Ballroom

The virtual shovel flag was planted and 21 men got off to a great start this morning with the 2nd official offering of The Ballroom. This is how it went:

The Thang:

Mosey from the parking lot, down the short hill and head down the road toward the big warehouses. Do a U-turn and go up/down, ziggy/zaggy on the grassy hill, and then follow the road to the lot behind Fort Mill Ford.

COP

SSH x 40, merkin x 10, Windmill x 20, LBC x 25, Squat x 26, MC x 25

Mosey back to the main road and up to the grassy patch. Starting at the tree line, do the following:

Bear crawl down the grass, across the road, and up the grass hill – jog back (repeat once)

Side shuffle down the grass, acrooss the road… (repeat once)

Backwards bearcrawl, down the grass, across the road…(no repeat – these are hard!)

Jog down the grass, across the road…(repeat, only sprint the second time)

Everybody cross the road and find a spot on the grassy hill for clock merkins:

Assume the plank position move your body like the hand of a clock to various times and do merkins at those times. We did, 12, 3, 6, 9, 6, and 3 – all in plank, no break.

Mosey to the warehouse parking lot for Jacob’s Wall Ladder. Starting at 20 paces back, do one burpee, run to the first retaining wall, climb up, then climb over the second wall and run the path back to the start. Repeat with 2-7 Burpees (crowd pleaser).

Walk back to the wall of the warehouse for extended people’s chair with arms out, up, etc (I believe it was Anchorman who shouted, ‘hey, we’re still sitting!’ after the first 60 sec. Aye – that’s right!) Take a short walk break to stretch out the legs and repeat .

Mosey to the grass patch in front of the Chicken Roaster for COP abs:

Freddie Mercs x 25 (fast and slow), Russian Twist x 25, Hello Dolly x 20, Superman/parachute x 2

COT

Moleskin

It was a great morning in the gloom, althrough 55 deg is still a litle too warm for me this early in the year. We had a great turnout today and you can already tell that the Ballroom will be a popular Tuesday morning spot at 5:15. It’s always fun to Q, especially with a brand new AO that still has a lot of virgin territory to explore and enjoy. Great work by the Pax tackling the Jacob’s Wall Ladder. My guess is that I’m not the only one who banged up his knees and put some wear on the toes of his shoes today We’ll be using hose retaining walls again, I’m sure.

Welcome, FNG, Pete Faliskini (Calimari). Glad to have you with us, brother and we hope to see you back.

Announcements

WE NEED SNACKS!! The snack donations are picking up – keep em coming.

Prayers for a sick infant, those with serious illnesses and for a friend who died sudenly.

TClap |

Oil Check

2015-03-10Leave a comment

QIC: Aquaman
When: 3/10/15
Pax: 14 at GC: Funhouse, Cable Guy, Pebbles, OneNiner, Aquaman, Cornhole, Geko, Road Kill, Waldo, Jerry Lewis, Maximus, MinuteMan, Tatter, The Dude
Posted In: Uncategorized

….”bring clear oil of pressed olives for the light so that the lamps may be kept burning continually.”

The stage was set: As men we need to press ourselves so we can be a brighter light, for our family. As men, we can accomplish more if we lean on each other and press one another. #BOM, huttled together for a F3 chant and off we went!

warm up run to the back of HT, circle up for:

one minute of Air Jump roap

the wind mill, single leg lunge, single leg lunge “bursts”, SSH 51 count, why? the cadence was weak, and YHC wanted it to be mental, the merkin x 30, buy now my dry mouth had set in as my adrenaline was pumping for what was next…(geko thought this was funny, as did I)

Mosey to #YoungLust….the 3 foot wall behind the OilExpress. I hope we never see the way oil is changed the same again. PRESSED!!!

Partner up. SET 1: Partner 1 perform 20 wall dips, 20 decline merkins, 20 jump ups. Partner 2 runs around oil exPRESS, down the sidewalk to “the hill”, at the bottom, do 10 bomb jacks and reverse locomotion back to the top, run back to the oil exPRESS wall to partner and switch.

SET 2: Partner 1: 40/dips/decline merkins/jump ups. Partner 2: run to rite aid parking lot, circle rite aid and back to oil exPRESS wall, do LBC until partner 1 is finished.

SET 3: Partner 1 50/dips/decline merkins/jump ups. complete as many until partner 2 returns. Partner 2: run around the HT parking lot and back to oil exPRESS wall.

multiple 10 counts, partner up again and do dips to fail: pebbles and one niner combined with at least 160….so we pressed on, decline merkins to fail. Now funhouse is complaining that we have to be done by 0600!

Mosey to HT parking lot for ABLAB

Partner up:1) laying head to head with arms stretched out and inner locked with partners: 20 leg raises simultaneously, touching toes.

2) Spin around so feet are touching, get in V position with elbows touching ground and palms flat on the ground. Partners rotate feet clockwise for 10, counter clockwise for 10.

3) Freddy Merc’s extending so you touch the other partners feet (#accountability, do it right with full extension)

REPEAT 3,2,1

COT: 2 Corinthians 4:8-9 PAUL says: “we are hard pressed on every side, but not crushed, perplexed, but not in despair, persecuted, but not abandoned, struck down, but not destroyed.

Lets press each other to be the men we are called to be, let our oil burn bright. Press on!

Waldo, congrats on the news of a precious life! Pray for Cable Guys injury, Boeheim’s recovery.

Check for upcoming events on F3 website.

TClap |

CSAUP at the Armory with a PAX full of Zombies due to time change

2015-03-09Leave a comment

QIC: Chicken Hawk
When: 03/09/2015
Pax: McGruff, Deacon, Dark Helmet, Assassin, Destiny, Gridlock, Chedda, Spits, Huckleberry, Car Bomb, Green Wave, Long Shanks, Stang, Tatanka, Decibel
Posted In: The Armory

16 men got out of the sack extra early, felt like 3:30, rather than 4:30. T-claps for Longshanks posting today after competing in two days worth of Tuff mudder. Good thing and extra light day was scheduled at the Armory!

The Message:

Be strong and courageous. Do not fear or be in dread of them, for it is the LORD your God who goes with you. He will not leave you or forsake you.” Deuteronomy 31:6

The Thang:

Lap around the parking lot (side strattles, karaoke, butt kickers, high knees, backwards and sprint)

SSH

Windmill

Mountain climber

CSAUP Challenge – carry your kettle bell and don’t let it touch the ground until 0600.

Mosey to knee wall (20/15/10)

– step ups

– dips

– skull crushers

Mosey to back of parking lot (20/15/10)

– curb lunge pass through

– high rows

– plank rows

Mosey to steps and partner up

– 100 curls

– 100 tri-extensions

– 100 lbc

While partner does sumo squat hops up steps and back down

To the wall for wall sits

3 minutes of Mary

TClap |

Fartleks!

2015-03-09Leave a comment

QIC: Menthol
When: 3/09/2015
Pax: Private Ryan, WWL, Cable Guy, Biscuit, Crash, Cornhole, Package, CSPAN, Double D, Red Eye, CakeBoss, Rooney (Speedy Gonzalez)
Posted In: Flight Plan

13 PAX post for an enthusiastic Fartlek Monday @ Flight Plan.

Routine:

FP leaves from Baxter Sbux down Market St. to Sutton Rd. Hang a right and step up the pace to sprint. This continues to Clarke Elliot St. where you return to Half pace and carry it to Hwy 160/QT. Hang a right on 160 and ramp back to sprint bringing it back to Sbux.

Yep, you guessed it……..Rinse & Repeat x 2.

The routine takes roughly 45 minutes and spans 4.2 miles.

Quality P200 training.

As always, Prayers & Praises…………keep Flat Tire & Family in your prayers and Mrs. CakeBoss as she travels.

Good work men.

TClap |

Get Moving

2015-03-09Leave a comment

QIC: Jekyll
When: 3/9/2015
Pax: Mail Man, Tinker Toy, Padre, Schrute, Burgundy, One- Niner(War Baby), Duck Hunt (War Daddy)
Posted In: Uncategorized

2nd post, first Q to #Oldtowne. Not only is this AO ripe with options, but the PAX is fit, hungry and ready for more. This is solid workout with great men. Perfect weather, quick disclaimer, a few ball busting jokes and off we went. “Follow me…”

Basically went down like this:

Tour of OT was over 1 mile not including the pain stations, cruising at sub 8 pace. #constantmovement We toured twice…

Along the way-

Government steps: Reverse Bear crawl up and plank walk down,

Take off-

Fountain Park for COT: SSH, Merkins, IW, Squats,

15 dips, 15 derkins repeat X3

Take off to City Hall “Amphitheatre”

Up steps, Lunge walk over, down the steps- Repeato x3 #crowdpleaser

Run to courthouse park deck- broad jump burpee up the ramp- Repeato

ARK Loader: Bear Crawl, Crab Walk, Alligator Merkins every cement post(10 yards), 9 posts

Lap 2

Government steps

Fountain Park: dips, derkins 10 reps each running four corners

Take off to Amphitheatre- Lt. Dan’s (leg version of Jack Webbs) 1:4 ration: squat:Jump lunge x5

Head for home up P deck ramp for good measure

Moleskin

Tinker Toy and Burgundy are scary fast and strong. I faked an injury so I would save face for not being in the lead. Fellow pack leader: One- Niner looked at me 3/4 way through and whispered “exhausted” #compliment. I had to agree. Hope he will consider coming back 1-2x per month.

No quit in Duck Hunt, Padre, Mail Man, Schrute. Everything I threw- they gobbled up. #strong work Men.

2x through the stairs rev bear crawl/plank walk sequence- I was seriously questioning my reasons for doing this. I figured if my arms gave out then I would lose my teeth doing a face plant. We all pressed on- and I have my teeth- albeit coffee and wine stained as they are.

Great words from all during praise/prayers. prayers for those healing physically and in their hearts. Remember to think quick and talk slow.

L&R,

Jekyll

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Alcatraz Sunrise Tour

2015-03-07Leave a comment

QIC: Aquaman, Smuggler
When: 03/07/05
Pax: Maximus, Cash, Private Ryan, Crab Cakes, Cable Guy, Photo Bomb
Posted In: Alcatraz

Eight faithful PAX gathered at Alcatraz for a sunrise AO tour, hosted by Aquaman and YHC. Some mumblechatter (concern or speculation) about numbers, and where some of our “regulars” may be posting, or … So, with a minimal disclaimer, we began under the direction of Aquaman.

The Thang:

Mosey from the parking lot to the tennis courts
Hop Scotch warmup around both courts then COP
Wind Mills
Imperial Walkers
Squats
Mr. Miagi – 4-count squat punches
Squat Jacks
Morroccan Night Clubs
Air Jump Rope frenzy
Partner up for suicide relay races across the tennis courts.

Suicide Relay Race
Suicide Relay Race with partner 1 on six holding feet up 6″, partner 2 jumps over partner 1’s feet 10 times then runs. (flip-flop x 2)
Suicide Relay Race with partner 1 holding elbow plank with feet apart, partner 2 heisman steps between and over each of P1’s legs crossing over 10 times then running the suicide. (flip-flop x 2)
Relay Race with partner 1 doing LBC’s, partner 2 broad jumps across courts and runs back (flip-flop x 2)
Relay Race with partner 1 doing Freddie Mercury’s, partner 2 Lunge Walk across courts and runs back (flip-flop x 2)

Aquaman wrapped up his half with a good discussion of accountability and what it means to us all. It must be a two way street. Hold those accountable for what you would expect them to hold you accountable for. We are all occasionally in need of a little extra encouragement or support from our brothers.

Hand off to Smuggler., who’s weinke included some notes on integrity, with a plan to address the PAX with a challenge for a personal audit of our own integrity and honesty. (Why now? See sports news outlets with mentions of Syracuse, Boeheim (the Coach, not our own), or NCAA violations). After Auqaman’s testimony on Accountability, it didn’t seem appropriate, so I leave it for you here.

Consider the integrity we all demonstrate daily, and how we can encourage others to uphold the level of integrity we would imagine ourselves capable of. Take some time each week to audit your own behavior and focus on the areas that may need some work. We can all do better on this. Thank you for holding me accountable as well. #ISI

Mosey to the trail and about 100 yards down (mumblechatter – going the wrong way), to the low wall.
20 step up’s each leg
11’s – 10 Bomb Jacks at the bottom of the hill, a short run up 15 yards, then 1 LBC at the top. Repeat, reducing by 1 Bomb Jack at the bottom and adding 1 LBC at the top, keeping a total of 11 on each rep. Stop at 1 and 10, after 10 full sets.
Mosey back to the Pull-up bars by the Fire Station. Some tried a few pull-ups or dips, while others went back for the Six. YHC was just trying to stay vertical.
Down the hill and over the fence to the wall, where we split back into group 1 and group 2.
1’s Bear Crawl to second base and run back, 2’s take a seat on the wall (flip-flop).
1’s run to the fence and back, 2’s take a seat on the wall. (flip-flop)
1’s Crab Walk to second base and run back, 2’s take a seat on the wall (flip-flop).
All to the wall for 10 donkey kicks on the wall, then BTW for a Cable Guy Ten count (30 seconds?)
Mosey back to the parking lot for a few minutes of dealer’s choice Abs.

COT

Snacks are still needed for CAH. Bring to any AO until Easter. Individually packaged snacks and small gatorade’s.
Prayers for those with medical issues; injuries and illness. May they, and those around them, feel the lord’s presence, comfort and relief.
Prayers for those that are working to find their way. May they know and accept God’s plan, and the love that their families and friends have for them.

It is always an honor to lead the men of F3. Thank you for the opportunity.

Smuggler

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After 60 minutes of Pursuit the 5.0s catch the PAX (below… Red Banjo w/o Hoodie)

2015-03-07Leave a comment

QIC: Old Bay and Chicken Hawk
When: 03/07/2015
Pax: Red Banjo, The Farm, McGyver, Magnum, Acme, Iron Horse, Lil e, Seacrest, Java, Lug Nut, Spitz, Rooney, Hasselhoff, Cake Boss
Posted In: The Fort

16 men posted at WEP on a Frosty day to get the weekend officially launched. Thanks to the Farm for posting with us from North Charlotte unfortunately for him his PAX that were supposed to meet him Fartsacked! A good workout isn’t complete without the 5.0s showing up to share the latest complaint by some grump neighbors. HINT – When the 5.0s show up always invite them to join in the fun.

The Message: Becoming a High Impact Man (#HIM) can be as simple as sharing your testimony in public and you would be amazed how other men are having similar trials. You will put the trial in perspectives for that man which will help him know that he is not alone.

Mosey to some random grassy area in town.

Warm up

SSH
WM
IW
Merkins
Mac-tar Jie
CCD
Low slow squat

Mosey to playground/hill near Little Caesar’s

Four corners – round 1 = 10x each – Two rounds

Corner 1 – CCDs
Corner 2 – Mountain Climbers
Corner 3 – Merkins
Corner 4 – Plank Jacks

Wall Work:

Decline Peter Parkers
Right Knee up (OYO)
Decline Parker Peters
Left Knee ups (OYO)
Dips

Four corners – round 2 = 15x each

Corner 1 – Bomb jacks
Corner 2 – Jump lunges (L & R = 1)
Corner 3 – Squat jacks
Corner 4 – IW Squats

Wall Work:

Decline Peter Parkers
Knee ups (OYO)
Dips

Hand it over to Chicken Hawk

Mosey to the hill on Massey street for Jacob’s ladder. Rotate through 7 to 1 at the top and 1 to 7 at the bottom

Run up the hill backwards
7 Air double unders
Run down to bottom of the hill forward
1 Sumo Squat

Mosey to grassy hill for some Sharks and Minnows (or Cops and Robbers if you like). Three rounds of S&M and the fun was over.

Mosey to Wall and partner up. As a pair complete the following.

30 Wall pull ups
30 Mule Kicks
4 Laps around the parking lot

Mosey to WEP for two minutes of Mary.

COT

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Where did spring go?

2015-03-07Leave a comment

QIC: McGruff
When: 03/06/15
Pax: Flipper, Cable Guy, Gears, Cspan, Stang, Anvil, Cake Boss, Royal, Photobomb, Crash, Gecko,
Posted In: The Swamp

12 faithful PAX exited there vehicles to the morning freeze at the Swamp. I was honored to lead this group around the AO WITH NO INTENTIONS of heading to targets giant red balls of fury!!!!

The Thang,

Mosey to the fountain where we did some warm ups.

20 slow squats

15 slow merkins

20 windmills. (CSPAN GRUNTING REAL GOOD NOW)

15 slow diamond merkins

20 SSH

Mosey to a parking lot where we partnered up. Size mattered a little!

partner wheelbarrow to one end where one person planked and the other PAX used him to do 15 inclined merkins. Flapjacked back to the start.

Mosey to the wall while one partner did wall sits and the other did step ups on the curb and flapjacked.

Mosey back to the wheelbarrow circuit where we rinse and repeated. This time we completed derkins.

Mosey back to the wall and rinse and repeated except this time we did bombjacks instead of step ups. Everybody commenting on GEARS form. Impressive!

Mosey to one end of the circle. Kept partners where we did 100 burpees together. One partner ran while the other Pax did burpees. Up to 100. Not a lot of mumble chatter now. Then it was time to work those shoulders. Jack Webb time. We did a 1 to 4 ratio up to 10-40. Pain felt good.

Mosey to fountain where we did some monkey humpers and CDD. mosey to COT for some ab lab.

MOLESKIN

Had to leave a little early but I am sure CSPAN had some words of wisdom and Cable Guy has done a great job growing the AO

AYE,

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