Tuesday Morning Breakfast Buffet

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The virtual shovel flag was planted and 13 strong showed up under the lights of the Harris Teeter parking lot for another serving at the Golden Corral.

The Thang:

Take three steps and circle up

Warm up stretch of the back and legs

All in cadence:  SSH x 30, squat x 30, IW x 30, Merkin x 5, slow LBC x 50

Around the clock merkins – while in a plank position, move around the numbers of a clock and do that number of merkins at each number.  Alternate diamond, regular, and widearm merkins.

Mosey to the hill by the driving range (can’t believe it’s closed) for Jacob’s ladder to 7 with burpees.

Mosey to the Grace Presby lawn for 40 yd intervals of bear crawls, backwards running, power skips, karoake, crab walks, and a run back to the starting line.

Almost 5 minutes of Mary:  Hello Dolly x 25, Freddie Mercury x 25, Russian twist x 20, Low slow .flutter x 15.

Easy jog back to the COT

Moleskin

Great work by the Pax today in perfect, cool. conditions.  The clock merkin drill proved to be too tough for YHC to get through without taking 10 counts.  Gotta keep working on that.   The Fort has done so many variations of Jacob’s Ladder that a Q call of Jacob’s ladder to 7 with burpees still prompts 20 questions from the Pax on what to do.  #Qfrustration.    It was another fine morning and an honor to lead the men of the Fort.

Annnouncements:

Columbia Mud Run on April 12 – pay your $40 for the bus and don’t forget sign the waiver.

Rock Hill expansion on May 3,  Paint Ball on April 5 (Palmetto Paint Ball -Team WWL vs Team Crab Cakes)  Fort Mill Care Center needs help unloading boxes on Friday around noon, April 11.

Prayers for Bill Chepul (brother of Pete and John from Area 51) who is battling brain cancer.

 

 

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We survived “The Big Nasty” and knocked out the shadowman!

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14 PAX posted at WEP for a boxing bout with the shadowman.  Last Saturday Santini introduced us to the shadowman and challenged us to not live in the shadows of our bodies but to live the way god intended us to live.  Be Strong, Be Courageous, Be Bold!  Dont hang back in the shadows.  Well this morning we were here to knock the shadowman out for good.

The Thang:

A Quick COP in the parking lot led by CSPAN consisting of SSH, Imperial Walkers, and Slow Squats.

Mosey 150 yards and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups

Mosey another 150 yards to the WEP red light district  and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups.

Hand off to Audit and mosey through the trails to the longest, steepest hill I could find.  AKA “The Big Nasty”

Partner up:

Round 1: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and rib shots.  FlapJack

Round 2: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and hooks.

Round 3: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing constant upper cuts.

Round 4: Each partner did 4 hill sprints with 5 merkins at the top of each one rotating after each hill sprint.  When it wasnt your turn to hill sprint you were doing burpees.

Mosey back to WEP parking lot and circle up for the final knock out punch.

1 minute of jabs and uppercuts as fast as you could punch followed by a final right hook to knock out the shadowman for good.

Mosey to COT.

Deuteronomy 31:6

6 Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”

 
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How many times are we going to do curls? What are ZUBAZ?

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10 PAX posted at The Armory for a muscle bound social club by CSPAN. The discussion got sideways with Cable Guy fumes and pajama workout pants from 1990 (Zubaz?). The conversation is of the highest quality at The Armory.

The Thang:               

The theme today was limited running to allow for more exercise.

We did a long walking warm-up around the high quality pavement at FHC stretching and trying to prepare minds and bodies for the week.

Divide lot into 4 corners all these exercise (15, 10, 5 each series)

Corner #2 = Burpee, merkin, Carolina Dry Dock.

Corner #3 = SSH, squat, monkey humper.

Corner #4 = LBC, Freddie Mercury, hello dolly.

Corner #1 = Kettle Bell Station = curls on every change over, two hand tri, squats, figure 8, halo, around waist, around ankles, plank rows, started out high reps and transitioned to slow sets of 5. Strange how slow counts create such soreness…we made 3 circuits.

Circle up for AB Lab Pro

Naked Man Moleskin

Stay in tune with the weekly email from THE FORT

Wednesday at NAFO

Chicken & Wisdom Friday Morning at Eternal offices (park at Zackbys)

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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Workout Dujour – Sponsored by Digiorno

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Twelve men avoided the temptation of fartsacking and were awarded with a heavy dose of merkins and a lower body beatdown in perfect Alcatraz conditions.

The Thang:  White Lightning on Q

Mosey to the Tennis Courts

SSH x 50 / 10 Merkins – IW x 20 / 10 Merkins – Slow Squats x 20 / 10 Merkins – CDD’s x 10 / 10 Merkins – Mtn. Climbers x 15 / 10 Merkins

Split into opposite corners of the courts:

Lunge Walk to Corner / 10 Merkins – High Knees to Corner / 10 Merkins – Lunge Walk to Corner / 10 Merkins – Butt Kickers to Corner / 10 Merkins – Windmills x 15 / 10 Merkins

Partner up: Partner 1 – Suicides – Partner 2 – Plank Punches x 3

Bear Crawl across courts / Run back / Reverse Bear Crawl / Run Back

Plank O’Rama and 50 LBC’s

Handoff to Jekyll:

Sneaky Lunge down / Run back – Ski Twists 60 seconds – Squat Walk / Run Back – Monster Truck Tire Jump / Run Back – Apollo Ohno x 20 each leg – Rinse and Repeat

Superman 30 seconds – 20 LBC – Superman 30 seconds – Hello Dolly – 100 LBC’s

40 Bomb Jacks intermingled throughout – The PAX kept finding “Wet Spots”

Moleskin:

Many excuses could have been made to fartsack this morning.  However, these men decided to push themselves as well as each other and continue to strengthen our bodies and our friendships.  As always, it is an honor to help lead a group of men that push each other to be stronger physically and spiritually.

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The Fort: The Fall of Shadowman…

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18 Pax posted in the damp gloom for a soccer field smack down amidst rain and a random 5k competing for the park.

Moleskin:

At the conclusion of the workout, Santini discussed the idea of our shadow.  Thinking about the shadows our lives cast and how we are called to not live in a shadow of who we are as men, but filled with purpose and passion, locked cocked and ready to rock for impact in our communities.  Step out of the shadow of who you are as a man and live out loud in your authentic self on task and on mission.  Death to Shadowman.

The Thang:

MacGyver on Q:  Mosey to COP, SSH, Merkin, Slow Squat sequence.  Mosey to Soccer field for Station sweat party.  5, 10, 15 sequence and then decending of the following at 3 stations.  Station 1: Burpees, Wide Arm Merkins, Carolina Dry Docks.   Station 2:  Squats, Jumping lunges, Bomb Jacks.  STation 3:  LBC, Flutter, Freddy Mercury.

Santini on Q:  SSH 25, Mountain Climber 25, Alternate and repeat.  Line up for Defensive Back Drills:  Back pedal 15 yards, run forward 15 sprint to hash mark 50 yards.  Repeat 3 Times.  Back for SSH 50 sequence.  Mosey to other side.  SSH 25.  Defensive back drills repeat other side.  Plank, alternate plank on Tetrus exercise 50 yards with bear crawl/alternate.  Respect for Hard Drive Spartan Race completion.  Low crawl 50.  AYE!  Complete with 110 SSH marathon and reminder on the extra 10% (special request by Audit).  I’m missing something like 6 inch merkins on something but you get the gist.

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Game Plan BB: Partiality & Favoritism

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Ten prayer warriors met this morning to study Chapter 2.

This chapter provides us with guidance regarding partiality and favoritism.

The PAX discussed the following takeaways from today’s readings.

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James 2:1-4 ~ My brothers, show no partiality as you hold the faith in our Lord Jesus Christ, the Lord of glory.

Takeaways:

– Partiality insults people who are made in God’s image and shows a lack of mercy to the less fortunate.

– By honoring someone because of their riches, we are making appearance more important than character.

– Be mindful of how you treat others and refrain from showing favoritism.

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James 2:10 ~ For whoever keeps the whole law but fails in one point has become accountable for all of it.

 Takeaways:

– Christians are saved by God’s grace but this verse is not an excuse to sin recklessly.

– Ask Him for for forgiveness and demonstrate your faith through good works.

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Please visit http://www.biblegateway.com/passage/?search=james+2&version=ESV.

Have a great weekend and prepare your minds/hearts to continue our study of James next Friday.

~ Deacon

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Laces In/Out – For Whom the Bell Tolls

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To Whom the Bell Tolls!

The PAX gathered on this cool Thursday morning with grumblings of the winter that never ends.

Laces out crew took off for their run through Ft Mill and the Laces in group jogged into the gloom for a bakery beat down.

Repeat had a battle with his alarm Clock and the alarm clock won. So YHC cooked up a beat down on the fly and nothing is better testing the mind and body simultaneously.

The Thang:

Light Jog to the Red light district of WEP.

COP:

SSH x 20

IW x 20

Mtn Climbers X 10

Slow Squat x 15

Mtn Climbers x 10

Line Up on Tree:

Shuffle half distance to sign, turn and sprint to sign

Rinse & Repeat

Karoke half distance to sign, turn and sprint to sign

Rinse & Repeat

Lunge Walk half distance to sign, sprint to sign

Rinse & Repeat

3pt Stance with full sprint to sign

Rinse & Repeat

Mosey to Playground:

Partner Up

#1-Lap #2-Pullups Flapjack

Plank – 10 merkins in cadence

#1-Lap #2-Dips Flapjack

Plank – 10 wide arm merkins in cadence

#1-Lap #2-Step Ups Flapjack Rinse & Repeat

Plank – 10 diamond merkins in cadence

Mosey to Large Hill:

Partners

#1 Sprint to top and back #2 LBC’s Flapjack

#1 Bear Crawl 20 yards then Sprint to top and back #2 LBC’s Flapjack

#1 Bear Crawl 20 yards then Sprint to top 5 burpees and back #2 LBC’s Flapjack

Mosey to Stairway to Heaven Hill: Partners

#1 Run up hill, stop at each light pole for 5 merkins (5poles) #2 Squats Flapjack

COP:

Holly Dolly /  Rosalita / IW / Superman / Para shoot

COT:

18 PAX worked hard this morning.

Plenty of announcements:

  • 3rd F Fridays Chickfilet 6am
  • April 4th 3rd F Convergence at Eternal Church (behind Zaxby’s) 6am
  • April 5th Paintball – See WWL or Crab Cakes
  • April 26th Twilight 5K trail Run – Menthol = Q
  • May 3rd Rock Hill Launch….Spread the Word!!

Prayers:

  • Missions trips coming home from Columbia
  • New born premature birth of twins
  • All PAX members and families
  • Leaders of our communities, schools, country for their decisions and choices

 

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Game Plan: James 1:19-27

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Hearing and Doing the Word

19 Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; 20 for the anger of man does not produce the righteousness of God. 21 Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.

The group discuss this “anger” topic in depth. We are all guilty to be quick with our words and slow to think. Throughout Proverbs we were told to be slow to speak and tame our tongue and be wise!

22 But be doers of the word, and not hearers only, deceiving yourselves. 23 For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. 24 For he looks at himself and goes away and at once forgets what he was like.

This has nothing to do with salvation, but rather serving as Jesus has taught us to do. To be a Christian is to serve other all the time and not just on our time or when it seems nice. At home, work and community….that means all the time! James is telling us to don’t look in the mirror at a blemish and not do anything about it. Work on it immediatly.

25 But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.

The person serving is blessed and the law of liberty is our salvation, since it is a “freeing” law not an “enslaving” law.

26 If anyone thinks he is religious and does not bridle his tongue but deceives his heart, this person’s religion is worthless. 27 Religion that is pure and undefiled before God, the Father, is this: to visit orphans and widows in their affliction, and to keep oneself unstained from the world.

James makes it clear that if we speak out of line and do not serve others our “religion” is worthless. Essentially our selfishness and self centered behavior will gain nothing and be worthless. “Religion” here is not a denomination, but rather what and who we worship….which is ourselves most of the time.

James chapter 2 next week. Good pratical everyday application from James. Come and enjoy some Chicken and Wisdom each Friday!

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A lesson on endurance in more than one way

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11 PAX posted at WEP for the 0515 block party.  I promised a beatdown on Monday night so I knew we must have some heavy endurance excercises.
The Thang:
Mosey almost a full lap around WEP to Warm up and circle up by the playground by the statue:
SSH x 15
Mountain Climbers x 10 hold it
Merkins x 10 hold it
Parker Peters x 10
Low Slow Squat x 10
Fast SSH x 20
Mosey to the part of the field where the jacobs ladder hill is:

Partner up and line up facing the hill about 300yds out (Im not good with distance so it could be shorter or further)

Partner 1: Sprint to the top of the hill and back
Partner 2: Do burpees until partner 1 gets back and then rotate

When partner 2 gets back both partners bear crawl to tree #2 (270yds away from the hill)
Repeat Partner sprints and burpees then bear crawling to tree 3 (250 yds away).  Repeat sprints and burpees and then bear crawl to tree # 4 (230 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 3 (250 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 2 (270 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 1 (300 yds away).  Repeat sprints and burpees and then plank until all PAX have finished.

Mosey to the Playground keeping your same partner:

2 sets for each partner:
Partner 1 does 10 pull ups while partner 2 runs a lap around the playground.  Rotate.

2 sets for each partner:
Partner 1 does bench jumps until partner 2 runs a lap around the playground. Rotate.

Mosey back into the field for ab lab:
Each PAX was able to pick a exercise and call the cadence.  I cant remember them all but I promise our abs were burning.

Mosey to COT

Romans 5:3-5
More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

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March Madness at The Armory

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13 sporting souls showed up for some hot Kettle Ball action in the grand theme of NCAA March Madness. 64 (or 68) down to the Round of 32, Sweet 16 to the Final Four…  Needless to say our effort was notably better on the asphalt than on our paper office pool brackets.  Q had mathematical challenges… which were kept in check by the PAX.  Appreciate the “assist”.

The Thang:

Warm Up… Field of 64 (or 68)

  • 15 Imperial Walkers
  • 15 SSH
  • 15 Squats
  • 9 Merkins
  • 10 Wind Mills

Little Indian running before Survive and Advance…

  • Form two lines, one KB per line, Indian run around parking lot.
  • Pass the KB from front to back
  • Sprint on up to the front with the rock

Round of 32…

  • 10 Upward KB swings
  • 10 KB curls each arm
  • 10 KB tri extensions
  • Sprint down and back of parking lot x2

Sweet 16…

  • 16 KB figure 8’s – each direction
  • On the deck – 16 KB bench each arm
  • 16 KB LBCs
  • Lunge halfway, sprint halfway x2 – end of parking lot and back.

Elite 8…

  • 8 Merkins on the KB each arm
  • 8 KB overhead squats
  • 8 ATW high, mid and low
  • High knee sprint down and back of parking lot

COP – Final 4 Minutes of Mary…

  • An assortment of pain – Rosalitas, Merkins, Plank Ups/Plank Downs, Protractor, Flutter, Bicycle, et al.

COT:

April 5 Paintball in RH.  2:30 pm.  Crab Cakes is Q.  Contact him with your HC.

April 26 Twilight 5k Trail Run.  Sign up and enjoy the band, BBQ, and beer with F3 brothers and the family.   https://www.sportoften.com/events/eventDetails.cfm?pEventId=12414

F3 @ Rock Hill’s Cherry Park.  Starts in May.  Interested in Qing….contact CSPAN. Prelim site checks underway…. It’s ripe for punishment in The Thrill.

Big-ups for Hard Drive completing his 1st Spartan Race. Atta boys all around.

Thanks for the opportunity to Q ‘er up boys.  I will work on getting better next go around.

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