How long can you jump?

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15 dedicated PAX posted at WEP for a beatdown with incentives for jumping far.

The Thang:

Short Jog to warm up

Circle up:

  •                  SSH x 10
  •                  Mountain Climbers x 10
  •                  Low Slow Squats x 10
  •                  Fast SSH x 15

Mosey to the straight strip of grass by the WEP sign:

Long Jump for 100 yds with a burpee in between each long jump.  Once the finish line was reached each person did 1 merkin for how ever many long jumps it took to get to the finish line.

example: 50 long jumps = 50 merkins at the finish line (Incentive to jump far means less merkins at the end)

Long Jump back 100 yds with one dive bomber in between each long jump.  Once the finish line was reached each person did 1 jumping lunge for how ever many long jumps it took to get to the finish line.

Mosey to the big hill and partner up for relay suicides:

3 Sets for each partner:

Partner 1: Sprint half way up the hill do 5 decline merkins, sprint back, then sprint all the way up the hill and do 5 decline merkins, sprint back and switch:

Partner 2: LBC’s while partner 1 is doing the first half of the suicide, Freddy Mercury’s while partner 1 is doing the second half of the suicide.

Mosey to little kids soccer goals for shuttle run sprints:

4 Sets:

Line up across mid field.  Sprint to 1st soccer goal, turn and sprint back to 2nd soccer goal, turn and sprint back to the 1st goal again.

Line back up across mid field for Jump Lunge countdown (200 total jump lunges):

20 Jump Lunges in cadence (80 total lunges)

5 Jump Lunges in cadence (60 total lunges)

10 Jump Lunges in cadence (40 total lunges)

5   Jump Lunges in cadence (20 total lunges)

3 minutes of long slow leg stretches and then sprint to COT:

Galatians 6:14 May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.

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Wheel o’ Pain – Part Deux

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16 PAX wandered into the gloom of Harris Tetter’s Lot to see what was being served up on the Buffet o’ Pain at the Golden Corral! When the cones come out for the Wheel, everyone knows(now) that it sucks to get stuck with the 15 Burpees right from the start (right DD?).

The Thang

Run the lot

Find way to the Hill
6 minutes of Sprinting up with a jog recovery down – about 9 trips?

Mosey back to Lot
Wheel o’ Pain – added bonus of +1 Bomb Jack when at the middle cone for every trip = Total 105 Bomb Jacks
30 Peter Parkers
30 lunges
25 LBC
10 Burpees
25 Mountain Climbers
30 SSH
15 Merkins
30 Parker Peters
30 Plank Punches
30 Freddy Mercury
25 Squats
30 Hello Dolly
15 Burpees
Missing one…….

Mosey to Suicide track
3 sets of suicides with 3 stops, plank and wait after each one
1 Big suicide with 25 yard intervals, 3 intervals

Mosey for Abs
Multiple Up and Downs, In and Outs with a healthy dose of Scissors – about 3.5 minutes

COT

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Sally Came Back for a Leg Workout

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10 PAX converged on Alcatraz to welcome back an old friend.  While we blasted all muscles, it was a long lost friend that got the PAX mumbling…https://www.youtube.com/watch?v=dnqwwYXHNMg.  T-Claps to Trucker for showing us what a legit hanging leg lift is!!

The Thang:

Maximus at the Q:

20 Slow Squat & Calf Raises

20 Chop n’ Squat

Cone Drill: Shuffle right, Sprint, Shuffle left, Sprint.  Mountain Climbers while you wait. Repeat 3x

Split the PAX:

Group 1: 1min Wall Sits  Group 2: Jump Squats    REPEAT

3-Tier Suicides with 5 Burpees at the end     REPEAT

10 See-Saw Lunge & Squat

Hand off to Decibel

3.5min Green Sally Merkin Challenge (Challenge Accepted)

Mosey to the Hill in the ‘Hood

Jacobs Ladder with 8ct Body Builder Burpees descending from 5 (additional burpees as a reward for finishing early)

Sprint up the monster hill and mosey to the playground:

Group 1: 15 Pull Ups    Group 2: 30 Dips        Rinse & Repeat

Group 1: 20 Hanging Leg Lifts   Group 2: 30 LBC    Rinse & Repeat

COP for a nice round of Boat & Canoe (too difficult to explain but well worth the pain)

COT:

Congrats to the Colombia 1/2 marathoners.  4 from The Fort on for Go Ruck next weekend…way to represent.  April 26th is the trail run.  March 14th is when Lone Survivor Marcus Luttrell is coming to Charlotte.  More details at Patriottour.com.  April 12th mud run.  Reminder that we’ve launched the Tuesday workout at 5:15am in Tega Cay..coined Golden Corral, the buffet o’ pain.  Blue Ridge Relay Septebmer 5-6.

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The Peter Brady experience

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23 PAX entered a sloppy and wet WEP for a beatdown of all body parts. T claps to both OBT and Sleuth for their support and attendance at the Fort. There was a question of puberty for both Qs during the workout based on the weak cadence (the Peter Brady reference).

The Thang

Pusher in the lead

Split into 2 groups, Indian run around the park

COP
35 SSHs
25 Imperial Walkers
20 Windmills
20 Mountain Climbers
20 Carolina Dry Docks

Mosey to the Hill (pick a partner)

Jacobs Ladder to 7
Partner 1 – Ladder
Partner 2 – Jumping Lunges
Switch

20 Seal Team sit ups

Handoff to WWL

Mosey to open field near playground
COP
14 merkins
30 Squats
14 wide arm merkins
30 sumo squats
14 decline merkins
20 monkey humpers
14 diamond merkins
20 single leg lunge, switch legs
Face outside the COP, 10 alligator pushups, bunny hops back to COP
10 tuck jumps

Mosey

Form 2 lines, group pax in teams of 4
2 members, wheelbarrow up hill, alternating at lamp posts, return to bottom on hill tag other team of 2

2 members at home base are alternating 20 bicycle, 10 grave diggers each side, LBCs if you need it

Plank until pax finish
20 Plank walks
14 Mountain climbers (side ways, each side)

First team back on the hill for partner carries, alternating at lamp posts, return to bottom, tag other team in

Home base is doing ab lab, dealers choice until pax complete

Line up on tree line for sprint series, 6 series, pax started cheating on the start line, penalty was 10 bombjacks

COT

Moleskin

We will host Greg Pendarvis for a 3rd F meeting on 4/4/14. He will share his testimony. More info to follow from Cake Boss.

2nd F – Paintball on 4/5/14. Two teams (loser will be mocked forever). Email Crab Cakes for more info at tysonecampbell@gmail.com.

Rock Hill Expansion – We will plant the flag in Rock Hill on 5/3/14. Preblast is here: http://f3nation.com/2014/03/04/preblast-rock-hill-expansion-on-5314/. We need your assistance with this launch including PAX and Qs.

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Cock Pit – Do Something… If nothing else help a brother out

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FalconFlight

Starting with a little reminder that hit Chicken Hawk squarely in the beak last week.  Remember that there is brokenness in the world, poverty, sickness and injustice and rather than shake your fists at God.  Remember when you ask why aren’t you doing something that he created you and YOU are on this earth to do something and to make a difference to be the salt of the earth; to be the hands and feet of Jesus.  Don’t look around for someone else, don’t wait… step up now!

A platoon of Marines had nothing on the PAX this morning.  Eleven  men posted in the gloom and released some blood, sweat and tears and though teamwork we all made it through the work out. It is safe to say that other than Pusher the PAX had their fill of pull ups for a while.

The THANG:

Started by moseying to the top of the High School in a dark, cold spot

25 Side Strattle hops

20 Seal Jacks

20 Monkey Humpers

Planks (30 count)

20 Carolina Dry Docks

20 Mountain Climbers

Warm up Part 2:  Quick mosey to the bus parking lot with a football field painted on it for some partner run sprint action

After pairing up we completed alternating sprints between partners.

Running Sprint style (5 rounds, 40 yard dash)

Shuffle Sprints (5 rounds, 40 yard dash)

Karaoke Sprint (5 rounds, 40 yard                                                                                           dash)

For the main event…. Mosey to the playground for some endurance work.  Partners worked together to complete the following reps in any way, shape, form, fashion they could.

100 pull ups  / 200 dips

50 Burpees / 150 LBC

75 Merkins / 150 Hel LO Dolly

COT

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Down, Up…..Down, Up…..Down, Up….

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20 PAX posted for a good ole fashion squat leg workout.  We will try harder next time.

The Thang:

Short jog to start.

Round 1:  Down n Up (Squats) x 10

SSH x 10

Imperial Walkers x 10

Merkins x 10

Round 2:  x 20

Round 3:  x 30

Mosey to Path

Drill Bits

One lap with Pain stations.  5 Merkins, 10 Squats and 15 Bomb Jacks at each station.

Mosey

Repeats

Line up tree line at WEP Sign.

Start to Tree 2:  High Knees

Tree 2 to Tree Sign:  Lunges

Sign to Tree 3:  Karaoke

Repeat

Repeat and sprint back

Rinse & Repeat

Rinse & Repeat

Mosey

Ab Lab

Russian Twist x 10, LBC x 10, Gravedigger L/R x 10, BBC x 10, Rosa Lita, Leg Lifts, Loooow Slooooow Fluttttters, Protractors, and much more fun……………

COT

3rd F Convergence tomorrow morning, 3/7 at Chickaterria.

Springs 5k Trail Run……..Come on.  Join in.  Let’s make a good showing and enjoy some music, BBQ n Beer as a F3 family.  Of course, all Ms and 2.0s are always welcome and encouraged.

Been doing bomb jacks all morning.  Googled “pics of squats.”  Settled for the clean version, but had to review them all to make sure there wasn’t anything more appropriate.

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Preblast: Rock Hill Expansion on 5/3/14

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A new boot camp style workout in the F3 the Fort family will launch on 5/3/14 at Cherry Park in Rock Hill, SC.  We will launch from the parking lot of Sullivan Middle School located on Caswell Street. The workout will begin promptly at 7 AM and end at 8 AM with an F3 traditional “Circle of Trust”. All participants are invited for a coffeeteria after at Chick Fil A at 2415 Cherry Road.

This expansion will be consistent with the mission of F3 which is to plant, grow and serve small workout groups for the invigoration of male community leadership.

In addition, we will operate with the Core Principles which are:
F3 workouts …
◾Are free of charge
◾Are open to all men
◾Are held outdoors, rain or shine, heat or cold
◾Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
◾End with a Circle of Trust

F3 — our three Fs stand for Fitness, Fellowship and Faith — traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

For more information about this workout, please contact thefortF3@gmail.com, @F3TheFort on Twitter or to learn about existing workouts at The Fort visit http://f3nation.com/schedules/fort-mill-sc/.

For more information on F3, please visit http://f3nation.com/.

Grab a friend and tell a neighbor and come join us on 5/3/14. We guarantee it will be worth it!

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Welcome to Golden Corral – Enjoy the Buffet o’ Pain

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17 PAX posted for the first Tega Cay Tuesday beat down. It was promised that it would be warmer than 9 degrees and that was provided (by about 11 degrees). The impromptu obstacle course was brought to you by Black Ice, when you really want to bust your a$$.

The Thang

Run to Church lot for COP
SSH X 25
Merkins X 12
Imperial Walkers X 20
Mountain Climbers X 20
Squats X 20

Mosey to karate curb
Double Leg curb jumps X 40
Right leg curb jump X 20
Left leg curb jump X 20
Fast step up/down X 1 min
Double Leg curb jumps X 20
Right leg curb jump X 10
Left leg curb jump X 10
Fast step up/down X 30 sec

Mosey to Bank wall
Derkins X 20
Modified bridge with heels on top of wall X 45 sec with 20 arm pulses
Derkins X 20
Modified bridge with heels on top of wall X 45 sec

Mosey to Driving Range Hill
2 groups, first person run to top of hill with 10 burpees
Rest of group does call out excercise from next in line

Mosey back to Parking Lot for last COP
SSH X 25
Ukranian Twists X 25
Leg Raises X 25
Squats X 25
Mountain Climbers X 25
Plank Punches X 25

COT

Naked Moleskin
What a great start to the Tega Cay expansion for Tuesdays. We completed the task of naming the work out: Golden Corral – The Buffet o’ Pain. The Q’s will make sure the name fits. The location is great with lots of ad lib pain stations to make a great workout and something new everytime. Shout out to Smuggler for having nothing else better to do.

Please keep Maggie and her family in your prayers as this 17 year old struggles with cancer. Please pray for healing, peace and hope for her and her family.

To PAX – Thanks for posting and making the first beat down at Golden Corral a memorable one!

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I’ve got your dive bomber and I’ll raise you a super belly

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10 strong PAX braved the 21 degree cold for a early morning beat down including a couple new exercises.

The divebomber – http://m.youtube.com/watch?v=ttk8RdiIHzA

The super belly – http://m.youtube.com/watch?v=i5V43AiNbK0&autoplay=1

The Thang:

Short jog to start.

Circle up:  SSH x 20

Low slow squat x 20

Next up: “minute clinic”. 

One minute per exercise with no breaks.

One minute of merkins

One minute of carolina dry docks

One minute of dive bombers

One minute of Jack Webb claps

One minute of plank

3 sets of those 5 exercises for a total of 15 minutes.

Audit hands off to Maximus

Circle Up:

Jump Squats x 20

Wind Mills x 20

(Slow) X’s & O’s x 15

(Slow) Russian Twist x 25

Mosey to the first/big hill:

Bunny Hop up the hill

Jumping Lunge @ the top x 10ea leg

Jog Down

REPEAT

Ab Lab:

Grave Digger x 15ea side

(Slow) Super Belly x 15

(Slow) Super Back x 15

Line Up side by side:

Walking Lunge for about 50 yards and back

Side Lunge 5 right, 10 left, 5 right

Chopping Squats (Think the football drill where you chop your feet then drop to the ground for a pushup.  Insert a squat instead)

Mountain Rollers x 5, 5, 5, 5

Seal Situps x 20

Short mosey to COT:

1 Corinthians 6:19 “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own”.

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This is not the MacGyver from the TV show – our MacGyver is fit

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21 PAX posted at The Fort for a Saturday morning beat down with MacGyver and CSPAN.

The Thang:

This was MacGyver’s inaugural Q and he did not disappoint.

Double file “Indian-Run” through the metropolis that is downtown Fort Mill.

Circle up and MacGyver lead us through a solid workout in cadence in the upper deck parking lot.

Rosalita and the FMPD did not pay us a visit.

Mosey to curb

Sprints down the hill, sprint up the hill, perform exercise, sprint across lot and sprint back to curb. Rinse and repeat times 5 (crowd favorite, many unhappy mumbles).

Mosey to lower lot, more pain, more silent counts, and good clean fun.

Hand off to CSPAN

Mosey back to WEP and line up along trees.

Arkloader sequence = Bear crawl, lunge walk, bunny hops, and a few other animals for fun.

Line up again, sprinting Jacobs Ladder with increasing Burpees and Americans on either end, group was exhausted. We had not done this much running in a while.

Circle up for AB Lab Pro

10 of each exercise, everyone called their own cadence. Kobra Kia and Santini both tossed in some new and very interesting exercises. High level of happy chatter, group definitely feeling better.

Props to our Backpack / Go Ruck Platoon for keeping up in a run heavy workout.

Slow short mosey to COT:

Naked Man Moleskin

Tuesday Tega Cay work out to launch THIS week

Stay in tune with the weekly email from THE FORT

Cockpit Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

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

CSPAN-over & out

 

 

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