The Fort: Superbowl Party

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25 Strong posted at The Fort this morning.  2 FNGs one from Rock Hill, showing promise for our expansion plans in the spring.  DD and Santini in the lead.  DD kicked off with a word of truth around “HARD”.  We sometimes have to make hard choices in our life that while seemingly difficult in today’s context, actually save us from Harder choices in the future.  Said differently, Life is always hard, its just how and when you want to deal with those hard choices.  Being at F3 on a cold morning proves that point with making the hard choice.

We then proceeded to have a hard workout.

DD on Q:

Warm up run out of the park.  Mosey to springs parking lot.  Went into 2 lines for SSH.  Groups of 4 for sprints around the lot.  Each corner with stations.  1:  20 Carolina Dry Dock, Bear Crawl, then 10 Bomb Jacks, sprint to corner 10 Burpees.  bear Crawl, then 20 Squats.  Rinse and repeat.

Mosey to upper lot for 10 merkins, 10 Freddy Mercury, 10 Sumo Squats.  Rinse repeat slower, and then Rinse repeat even slower.  SCREAM!

Santini on Q:

4 Big hill sprints.  Up and down.  Football Drills for the Superbowl.  Wide receiver drills – jam partner while they run 40 yards, switch and run back.  Rinse repeat times.  Off the line drills where partner locks up as other partner drives legs off the line for 10 yards.  Bomb Jacks in between each set of football drills.

Carolina Dry Dock, Wall Push ups, and Moroccan night clubs – Mosey to Flag for pledge of allegiance.  Take it in for COT.

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Game Plan – Proberbs 29 – Cooler Heads Prevail!

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9 men seeking wisdom gathered at Chickfilet to see if the Cow could explain humility! The Cow had nothing to add, but Proverbs 29 had plenty to feed us.

 

As we circled around to discuss “The Word” this week, we found in Proverbs 29 kicked up some of the language a notch, by using works like havoc, hate, rage and ruin. Throughout Proverbs we have been told, it is not God’s plan that leads us to bad places, but our own decisions. We need to seek the Lord, surround ourselves with good councilors, and make decisions wisely….not in haste!

Some Key verses this week:

1 He who is often reproved, yet stiffens his neck,

will suddenly be broken beyond healing.

When we refuse to change our ways or repent, which means turn away from, we endanger ourselves beyond any bounds.

11 A fool gives full vent to his spirit,
but a wise man quietly holds it back.

How many time do you hear, Think before you speak? Let’s slow down and use our minds before our words get us in trouble.

20 Do you see a man who is hasty in his words?

There is more hope for a fool than for him.

More of verse 11, don’t let words fill you with regret or guilt. Be wise with the tongue.

23 One’s pride will bring him low,

but he who is lowly in spirit will obtain honor.

Pride will lead to humility eventually because our pride will bring us to our knees…. ”I can do it!” Go in with Humility first and you will be honored and respected by all.

Great group discussion today. Guys are really helping one another and sharing insights and views. The Word is coming alive at Game Plan for sure.

Prayers for the Millen Family who lost their husband and father to liver disease.

Prayers for those whose marriages are under attack and that they can get on the road to recovery.

Prayers for unemployed or underemployed that they find peace and comfort in that God will provide alongside their diligent search for work.

Next week is 3rd F convergence with Bible Study Challenge Crew. Please try to attend…this is exciting to see men sharpening men with the word!

 

Two Chapters of Proverbs left…..31 total in 33 weeks….Impressive PAX!

 

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A Punishing Stiffarm was Delivered to Leon this Morning

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stiff arm

13 men gathered on the frozen tundra of Walter Elisha Park and went Toe to Toe with the remnants of Leon.  Pax 13 – Leon 12.

The Thang:

1/2 Lap around WEP

COP

SSH x 20

CDD x 20

IW x 20

Mtn. Climbers x 20

Low Slow Squat x 20

Peter Parker x 20

Run Remaining Half Lap around WEP

Running the Posts:

Post 1:  10 Merkins

Post 2:  10 Merkins / 10 CDD’s

Post 3:  10 Merkins / 10 CDD’s / 10 Dips

Post 4:  10 Merkins / 10 CDD’s / 10 Mountain Climbers

Mosey to the Bottom of the Hill:

10 Derkins / Bear Crawl Up / Run Down x 3

Back to the Posts:

Post 5:  10 Merkins

Post 6:  10 Merkins / 10 CDD’s

Post 7:  10 Merkins / 10 CDD’s / 10 Dips

Post 8:  10 Merkins / 10 CDD’s

Handoff to Decibal to help us get a jump start on our bathing suit abs:

Mosey to Playground and Partner Up

Hanging Ab Crunches / LBC’s – Rinse and Repeat x3

Circle Up

Winshield Wiper

Freddie Mercury

Rowboat and Canoe – (Crowd Favorite)

Heel Touches

 

Moleskin:

It was an honor for YHC to lead a group of men that dared to get out of the fartsack and attack the frigid temps this morning.   Great to see Deacon back in the saddle this morning.  Praises go out to Noah and Evan, as their health continues to improve.  Prayers for continued wisdom and guidance as the PAX plans initiatives for 2014.

The men of The Fort have motivated, pushed, and challenged me in many different ways over the past several months.  Thank you, I am very grateful,

 

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Patches for all!

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3 polar bears shook off the hibernation cobwebs to post at Abundance of Pain for a dose of accountability before the snow day sillies take over the family.

The Thang

DD in lead

Warm up run to and around SCES playground

COP

SSH x30

Slow sumo squat x30

Mtn climber x10 / merkin x10 / Mtn climber x10

Monkey humper x15

Diamond merkin x10 / Parker Peter x20

Mosey to playground

Pull ups x10 / Decline merkins x15 / jumping lunge IC x10 (rinse and repeat)

Handoff to Chicken Wing

Run to front of SCES

20 burpees OYO

LBC x20

Carolina dry docks x20

Run to side of SCES

People’s chair / flutter x20 / merkins x12 (rinse and repeat)

Run to hill behind school

Modified Jacob’s ladder to 6 – bear crawl to top w/burpees on odd rounds and merkins on even rounds

Handoff to Cake Boss

Run to SCES entrance from NaFo

Freddie Mercury x15

Rosalita x15

Parker Peter x15

Run home

COT

Naked Man Moleskin

Little Mike was not able to navigate the luge track from CLT (aka I-77) so YHC and CB were thinking a two-man adventure in the snow was in store.  After last week’s two-man show at AoP (CB and Shutdown), YHC drove into the parking lot as CB was arriving.  Chicken Wing was already present after doing his best Eric Heiden impersonation on a run from his neighborhood.  Game on!  50% growth from last week!

Even the light towers fartsacked today!  Thankfully there was plenty of white stuff on the ground to light up the scene.

Great job by Chicken Wing on his virgin Q!  He did not let the elements or the sucking sound coming from YHC and CB diminish his enthusiasm for dishing out pain.  Glad to have you in Qrotation!

 

 

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The mercury is short and the pain is long

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What looked to be an intimate affair 5 mins before launch turned into a full on Block Party as 27 pax posted w/no need for warm-up.

The Thang

3/4 loop run around WEP

COP

SSH x25

Mtn climber x25

IW x25

Peter Parker x10

Parker Peter x10

Monkey humper x15 (yes, YHC loves the Monkey Humper!)

Slow merkin x10

Mosey to playground and break into 4 groups

Group 1: Pull-ups x10
Group 2 : Decline merkins x15
Group 3: Dips x20
Group 4: Sprint from playground to path / backward sprint to playground
Repeat cycle and repeat again

Two lines formed for slalom runs with line doing continuous Sumo squats (rinse and repeat)

Mosey to hill

Plank sequence

Bear crawl to top of hill / 5 burpees / backward bear crawl down hill (5 cycles w/bomb jacks x5 at top on rounds 2 and 4)

COP

Tuck jumps x10 OYO

Side lunges x10 L/R

Tuck jumps x10 OYO

Flutter x20

Hello dollies x20

Run home

COT

Naked Man Moleskin

T-claps to Funhouse for inspiring the pax on a 20 degree windchill day w/his Soffes…props to the others on his cheerleading squad who got the note in class and followed suit!

Also, a shout out to honor one of our deceptively fearsome pax.  Yes, that would be Li’l E.  We did not make it easy on him at the beginning, twisting his favorite QB Eli into what became a handle pronounced “Lily”.  Yet, 12 months later he posts multiple times a week despite living outside Fort Mill, is 20+ pounds lighter and has no problem keeping pace through the toughest beatdowns.  He may be quiet but he is all in and his consistency is what has made the difference.  Well done, brother!  Keep pushing!

 

 

 

 

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The Armory – Do Not Grow Weary

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14 Men showed up at The Armory this morning to ease into the beginning of the week.

It was a mild 46 degrees, so Cake Boos felt it was time to shake up the routine and the Kettle Bell monotony.

The Thang:

4 stations in the 4 corners of Forest Hill Church parking lot. Do 1 exercise move and spring to next station, next move and so on for 5 rounds.

1 Warm Up lap

Station #1 – Arms

  1. Merkins
  2. L/R Arm curls
  3. 2 arm Concentration Curls
  4. Overhead Tri Extension
  5. Skull Crushers

Station #2 – Legs

  1. Merkins
  2. Power Jumps on Wall
  3. Goblet Squat
  4. Steps ups with KB
  5. Lunge KB Pass-thru

Station #3- Shoulders

  1. Merkins
  2. L/R Shoulder Press
  3. Upright Row
  4. Front Raises
  5. Lateral/Side Raises

Station #4 – Abs

  1. Merkins
  2. LBC’s
  3. Hello Dolly’s
  4. Flutter kicks
  5. Russian Twist/Bent Rows

Merkins were a crowd pleaser!

We began each station with 8-10 merkins and last round with Mtn Climbers

Ended at 5:59am for COT

Half way through the pain, I read Hebrews 12:1-4

Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Do Not Grow Weary

3 Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. 4 In your struggle against sin you have not yet resisted to the point of shedding your blood.

Aye!!

 

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LOG UP!

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Last week Santini asked The Fort’s resident Rucktards (YHC and Package) to put on a SPEARHEAD type workout for the local Fort Mill Pax.

Despite multiple Twitter warnings to not show up due to the level of suck that would take place – 17 hardened men set out into the windy gloom for a workout that would make the leaders at SPEARHEAD proud.  (Note:  Red Banjo the only badass to grab the extra ruck!)

The Thang:

Ranger Run – 10 Spartan Burpees

Ranger Run – COP

Windmills x 10

Mountain Climbers x 10

IW x 10

Warmup Over

Exercise #1 –  80 yard Bear Crawls

Exercise #2 –  80 yard Bear Crawls (crowd pleaser – early!)

Exercise #3 –  40 yard Army Crawls (get your junk in the dirt)

Exercise #4 –  40 yard Crab Walks

Exercise #5 –  40 yard Inch Worm

Exercise #6 –  The Wiggler (you have no arms or legs now MOVE!) as far as you can go

Exercise #7 –  100 yard Sniper Drill (I’m down!)

Exercise #8 –  100 yard Sniper Drill (I’m up! – another crowd pleaser)

Exercise #9 –  80 yard Over/Under

Hand it over to Package – Rally point Crab Cakes Truck – pick out your favorite log.

LOG UP!  Find a partner.

Stairway to Heaven with increasing burpees and switching log with partner

Squats Rinse/Repeat switching log with partner x 20

Merkins x 15

Squats Rinse/Repeat switching log with partner x 20

Merkins x 15

LOG UP!  Ranger Run to bottom of the hill

Log Carries up and down hill while partner planks x 5 for each

LOG UP!  Ranger Run to playground

Partner runs around playground while parter max out on dips

LOG UP!  Ranger Run to lower park for 6MM

LBCs, FM, Dolly, Superman, LBCs, Rosalita, Merkins, Superman, Flutter Kicks.

COT

From the Mumble Chatter it sounded like the Pax got an adequate taste of some good livin’.  It was  great to be leading such a great group of men who powered through an intense SPEARHEAD level workout.  Goes to show you that anyone of you can do a GRC – the hardest part will be having the guts to sign up.  Challenge yourself and each other in 2014.  Let’s not forget that F3 Custom GORUCK Challenge is March 14th.  Read the back blasts of previous one’s – no one regrets doing one and most mark it as a crowning achievement in their life (except WWL and 10^2).

Leadership Meeting for 2014 F3 Activities in Fort Mill is Thursday Jan. 30th at Santini’s house – bring a chair.

Paintball has 20 HC’s and we’ll be picking a date soon.  More to come.

Bible Challenge is set to meet next Friday Feb. 7th. at Chick Fil A 0600 to discuss the first 4 assigned chapters.  Get reading!

Let’s learn to appreciate everything that we are capable of in our lives, gentlemen!

Crab Cakes

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Dirty Dozen

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Twelve warriors braved the brisk conditions for an upper body beatdown courtesy of Cable Guy and White Lightning.  Dirty Dozen – someone said it this morning (Funhouse, I believe) and it seemed to fit.

Posted on behalf of Cable Guy and White Lightning:

The Thang:

White Lightning at Q

Run 2 laps
– Second lap mix in: walking lunges, high knees, butt kickers

Side straddle hopx20
Empiral walker x20
Carolina dry dock x 20
Mountain climbers x 20
Squats x20
Peter Parker x 20
Parker Peter x 20
Windmill x20

Lap around field

4 corners
Merkins 10, 15, 20, 25
Squats
CDD’s
Rinse and repeat

Baseball field
Bear crawl / walking lunge

Hand Off to Cable Guy:

Rock Relay

Mosey to the Wall
20 SU
20 Derkins
20 Dips
10 Derkins

Mosey to the middle
Line up on the Rock
Runners Choice (2 Runners at a time)
Perform exercise till runners return
Burpees
Diamond Merkins
SSH
LBC

Runners Choice again this time carry the rock and hand off rock
Perform exercise till both return
Burpees
Wide Merkins
SSH
Freddie Mercury

Mosey to the Playground
Split up 2 groups
Group 1
2 Pull ups
10 dips
4 pull ups
20 dips
6 pull ups
30 dips

Group 2
2 step up each leg
5 Merkins
4 SU each leg
10 Merkins
6 SU
15 Merkins
6 SU
15 Group 1 & 2 switch

Mosey to the middle
Aborama
20 Hello Dolly
6″ 10 count
Freddie Mercury
45 degrees
20 SSH

COT

Moleskin:

Cable Guy returned to Q today after an extended illness.  Those expecting an ‘easier’ workout today from him were sorely disappointed.  Following the upper body pushfest from White Lighting, Cable Guy picked up the reins and continued the assault with more upper body strength work.  Everyone will be feeling it tomorrow for sure.

Decibel was the only one brave enough to wear shorts this AM – 19 degrees, but felt like 22.

Great to have Cable Guy  back in good form.  The warm cloud emanating from him took some of the chill of the Pax this morning.  .  Also,  it’s great to have our regulars in the park – week after week, rain or shine, freezing cold or just plain cold.    YHC is proud to be part of this group.

 

 

 

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“It’s a balmy 26 degrees.”

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19 men ventured out of their warm fartsacks for a chilly beat down by Cornhole on his inaugural Q. Unlike his name… this was no tailgate game.

The thang:

Warm up on the path

High knees to the post – SSH x 20

Butt kickers to the turn – SSH x 20

Lung walk to the playground – SSH x 20

Jog to the post – SSH x 20

COP

30 SSH

30 Imperial Walker

30 Slow Squats

10 Merkins

20 Mountain Climbers

20 Windmills

20 LBC

Mosey to Hill

Reverse Jacobs ladder

Burpees at top 7,6,5,4,3,2,1

Squats at bottom 1,2,3,4,5,6,7
Mosey to Playground

Line up facing path

PAX choice from left to right

Person calls exercise for pack while he runs to path and back.

(Trucker calling for Burpees was a crowd pleaser)
Mosey to Tree Line

Bear Crawl sideways, karaoke

Partner up P1-Suicides, P2-bomb jacks
Marys

20 LBC’s

20 Flutter Kicks

COT

– Praise for Decibel’s 2.0, Noah, with his feeding treatments.

– Reminder for Chicken & Wisdom tomorrow at 6am at Chick-Fil-A.

– Great to see the return of Cable Guy. Not so great to hear and smell the return of Cable Guy (although he claims, “Whoever smelt it… dealt it.”)

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Abundant of Pain – Bricks with No Straw

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Like many of us, I had decided at 8pm Tuesday I was not going to post Wednesday morning. Then you get the call the Q and you sigh, but suck it up and realize you got to be there for the guys and give them a good showing.

So 5am rolls around and I load up and go post. 5:28 there is 1 other car in the lot and I am praying it’s the school principal opening the school. 5:30, time to roll so I get out of the car and it’s me and Shutdown posting.

After some pleasantries, I ask Shutdown…”Want to call it and go back to bed?” His response, “We are here, we might as well do something.”

Thank you to Shutdown for keeping me focused and not quitting. If there is 1 there is enough to post and workout!

The Thang:

Jog to Sugar Creek Parking lot

COP

SSH, IW, Merkins, Slow Squat, Mtn Climbers

Jog to SC Playground

1st Man did pull ups while other ran around playground, swap

1st man did dips while other ran around playground, swap

1st man did swingers in the gloom (new exercise move); while other ran around playground, swap

Rinse and Repeat.

Jog to bottom of hill

Run sprint to NAFO parking lot, walk back

Rinse and Repeat

COP:

LBC’s, sprint to NAFO football field wall, 30sec wall sit, sprint back

Hello Dolly’s, sprint to NAFO football field wall, 30sec wall sit, sprint back

High slow Flutters, sprint to NAFO football field wall, 30sec wall sit, sprint back

Rosilitas, sprint to NAFO football field wall, 30sec wall sit, sprint back

COT:

Shutdown and I had a good conversation about youth sports and his playing days at Wake. Although it was just us, it was a great workout and happy we held each other accountable.

The Bricks without Straw references when the Israelites had to make bricks without the straw as Pharaoh become hardened against them trying to be freed from slavery.

Today we are faced with doing more with less….more at work, home, in the community with fewer resources. This leads to discouragement and feeling forgotten. God did not forget the Israelites and he does not forget you. He provides each of our needs and will always be faithful. Know he is walking with you every minute of every day especially when feeling discouraged.

Aye!

 

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