The Fort – Isn’t “Laces In” the Non-running Thursday Group

Leave a comment

32 faithful made it out to a crisp, South Carolina morning.

Laces Out: 5.25 miles to Baxter and Back (@ a swift pace, I’m sure)

Laces In: Pre-workout thoughts about what is important to each of us. Loss often allows us to re-calibrate our priorities. The PAX was asked to think about what matters most to them in life.

The Thang

Jog into downtown Ft Mill, setting up camp in the grassy area just short of the train. Gazelles (Funhouse) plank until everyone arrives.

SSH x 20

Jumping Lunges x 10

Squat x 10

Mountain Climbers x 10

Peter Parkers x 10

Parker Peters x 10

Mosey to parking lot at top of “big hill”.

30 seconds- Burpees, 30 seconds- recovery, Sprint to other end of parking lot, 30 seconds of recovery. Rinse & Repeat x 6 (crowd pleaser)

Mosey to other end of parking lot

Merkins x 10

Mosey to WEP for Mary (Listener’s Choice) – Plank Sequence while we wait on PAX

LBC x 10

Hello Dolly x 10

Rosalita x 10

Bicycle x 20

Superman, Airplane, Parachute, Sea Turtle sequence for 10 count. Rinse & Repeat

Maktar Jai x 10 (or maybe 5)

Russian Twists x 15

Run around second light on Stairway to Heaven

Head to COT

Moleskin

YHC was a little unsure about making his maiden Q after taking a couple of weeks off, but that quickly subsided once he breathed the fresh air of the Fort Mill Gloom and was greeted by the PAX.

Rumor has it that some of the PAX were glad a “non-runner” was leading; meaning surely we wouldn’t go off campus. Some of the PAX questioned the length of the recovery built in to the Burpee sequence, but that subsided after the first or second rep. That was taken directly from a Spartan Workout of the Day email (Rating: 1-5 scale, Strength 4, Endurance 4, Speed 5).

Pretty sure it was the first workout I’ve attended with Cable Guy where he didn’t dust us with the previous night’s dinner….or maybe he did and I was breathing too heavy to hear it. Special thanks to my boy Rock Thrill for making the trip over to The Fort. I appreciate the support. Special thanks, as well, for sharing your brother’s story and for taking the lead on the Joe Davis Memorial Run.

Good to see regulars and some newer guys that I haven’t seen before. By allowing for audibles on the burpee/sprint sequence (keep doing burpees if you don’t need recovery / do planks if you can’t do burpees), I was trying to make sure all PAX got in a good morning’s work. Hopefully, I didn’t disappoint. I laughed tonight as I tried to listen (through my heavy breathing) to me saying names into the recorder. I appreciate the opportunity to lead and am thankful for the opportunity to know & be among you.

Good work today, brothers. Aye!

Beacon

Reminders:

* First Double Down Opportunity of 2014: Jan 4, 2014 @ WEP. click the link. Use the promo code.   http://f3nation.com/2013/10/20/convergence-and-5k-run/

* Third F Friday @ 6:00AM. Chick-fil-a Baxter. Deacon leading  Proverbs 18

* USMC Convergence @ MYERS PARK HIGH SCHOOL, NOT WEP.  11/10/13 @ 7:00AM-8:00AM Click the link    http://f3nation.com/2013/11/02/usmc-convergence-all-pax-welcome-1110/

 

 

 

 

 

TClap |
0

Dancing with the stars

Leave a comment

26 veteran Pax shook off the autumn chill and put forth a strong effort at Block Party.

The Thang

Full warm up lap around WEP

COP — SSH x20, Mtn climber x20, IW x20, Peter Parker x20, Slow Sumo Squat x20, Parker Peter x20, SSH x20

Break into three groups (Rotate through each station, 3 cycles total):
+ Group 1:  10x Pull-ups
+ Group 2:  Continuous Picabo Streets over playground barrier
+ Group 3:  Continuous core (Freddie Mercurys, Flutter, Dollies)

COP — Merkins x10, Squat x10, Diamond merkins x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles forward x10, Morrocan night clubs x10, Jumping lunge x10, Carolina drydocks x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles backward x10, Morrocan night clubs x10, Bomb jack x10, Wide arm merkin x10

Line up between tree line and playground:
+ Karaoke to first tree, karaoke back
+ Backward sprint to first tree, run back
+ Sprint to first tree, backward run back
+ Bear crawl to first tree, crab walk back

Run home

COT

We were blessed with a beautiful morning – crisp air, no wind, stars peaking through the clouds. It is truly a gift to YHC to start the workday leading the Pax on a day like today.

Great effort by all pax!  The Morrocan night club sequence, continuous core cycles and Picabo Streets provide early training so all pax can impress the M on the dance floor at your favorite New Year’s Eve ball.

Tried to keep the pace crisp today — T-claps to back-of-the-pack Pax for keeping it tight on the stations when your finish triggered the switch.

A hardy salute to Crab Cakes on his Tough Mudder adventure – an inspirational example to all Fort pax!

Announcement — Food Drive at ALL Saturday workouts through year end.  Bring non-perishable foods to The Fort and Alcatraz for collection and distribution to Fort Mill care center.

TClap |
0

BIRTHDAY BASH AT ALCATRAZ

Leave a comment

Sixteen strong rose from the fartsack on a gloomy Saturday to get punished by two virgin Alcatraz Q’s:  Maximus and Cable Guy (celebrating a birthday F3 style)

The Thang:

Maximus at Q

SSH x 25

Squat x 20

CCD x 15

Merkin x 20

Mosey to short wall behind home plate

Step ups x 20  L and R

Mosey back to field

Half froggers x 15

Full froggers x 15 (crowd pleaser)

15 grave diggers L and R

Hand off to Birthday Boy (Cable Guy)

COP:

25 SSH

10 Wide Merkins

10 LBC 4

4 Corners O pain:  Break into 2 groups

Complete 8 corners starting with5 merkins & 5 LBC

Run to 1st corner and complete 10 Merkins & 10 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 10 Merkins & 10 LBC

Run to next corner 5 Merkins & 5 LBC

Run to Center and Plank-o-Rama  Break into 2 groups

Complete 8 corners starting with

Run to 1st corner and complete 2 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 2 Burpees & 10 LBC

Proceed to COT  Q-Cable Guy

Happy Birthday, Cable Guy!  YHC thanks you and Maximus for stepping up to Q this morning.    Good to get some new blood at the Q and bring some new exercises for the Pax.  Well done, men!

Announcements:

January  4 Convergence with Charlotte area F3 at Walter Elisha Park, plus Joe Davis 5K.  Everyone who is anyone will be there so don’t miss this great event.

Spring Mud Run – stop thinking about it and just do it.  You know you want to!  Check the F3 site for details.

TClap |
0

The Armory – Math Quiz and Kettle Bells

Leave a comment

untitled

7 PAX braved the cool morning air at Forest Hill’s finest asphalt for a little Kettle Bell/Cardio 1..2..punch.

1st Set:

Run Lap X 3

Goblet squat X 3 1 Min each

Curl right/curl left X 3 1 Min each

Merkins X 3 1 Min each

2nd Set:

Shoulder press R/L X 3 1 Min each

Walking lunge X 3

Triceps extension X 3 1 Min each

LBC/hello dolly/Freddy x 3 (15/18/20reps)

3rd set:

Two arm Kettle bell swing 1X 1 Min each

Curtsy lunge  1X 1 Min each

Rows  1x 1 Min each

Mountain climbers 1X 1 Min each

The PAX were wide awake when it was suggested we are doing 3 sets of 4 exercises 3 times each. It was a mad scramble for calculators and abacuses, especially leading off with a lap around the parking lot. “What….12 laps”?? We ran out of time on the last set so to everyone’s delight…it was time to go to work!

Everyone survived and the sweat poured down regardless of the cool fall morning air. Way to go!!!

  • Announcement:
  • Convergence Jan 4 5k at WEP
  • Prayers for Lucy’s (Boy Band’s daughter) eye surgery and for Deacon’s mom’s continued recovery.

Food for Thought –  Make God #1 in your Life and he will provide all you need to cover all the other #1’s in our lives, (careers, kids, accomplishments, stuff). Anyone wants to talk about this more, reach out to Cake Boss!

TClap |
0

Game Plan – Over the Hump

Leave a comment

Game Plan is through Proverbs 16, “over the hump” as we are more than halfway through the book. We been together for 17 weeks now and the PAX has continued to grow and share lots of wisdom.

Here is the link to Chapter 16. I encourage everyone to read this chapter a couple of times and discern over what God is telling you personally.

This week there are 3 major groups of text:

  1. Comparison between man’s plans and God’s sovereign direction
  2. The well being of knowing God, “Fear of the Lord” and wisdom.
  3. Bad is not always bad and being able to see the good in bad circumstances.

Key verses:

2 All the ways of a man are pure in his own eyes,
but the Lord weighs the spirit. Where is your heart? How do you act and talk in public and private?

11 A just balance and scales are the Lord’s;
all the weights in the bag are his work. Knowing God is a just God balances all of the injustice of this world. Take comfort his authority is above all.

31 Gray hair is a crown of glory;
it is gained in a righteous life.
32 Whoever is slow to anger is better than the mighty,
and he who rules his spirit than he who takes a city. Old does not mean weak and big does not mean strong. We need to look at things as God sees things not as our culture defines things. Grey hair speaks to wisdom, experience knowledge. Someone who controls their emotions is stronger than someone quick to violence or anger.

Have a great week! Deacon will lead us through Chapter 17 next Friday at Game Plan!

CB

TClap |
0

Halloween Pain at The Fort

Leave a comment

22 strong posted for Laces In / Laces Out as White Lightning provided the spark to get this Halloween started on the right foot.

The Thang:

CDD x 20

Imperial Walker x 40

SSH x 40

Squat x 40

 

Mosey to Hill and Partner Up

– Sprint up and Down  / Partner does Merkins x 2

– Sprint up and Down  / Partner does CDD’s x 2

– Sprint up and Down / Partner does LBC’s x 2

– Bear Crawl to the Top – Turn around and Bear Crawl Down

 

Mosey to Tree Line

– Lunge Walk to first tree x 2

– Bearkin Crawl to second tree, (Every 3 steps of the Bear Crawl do a Merkin) x 2

– Sprint Back x 2

– Mak Tar Jai, w/ a Hop – Snaked to the Playground

Drill Bit – 10 LBC’s and 10 Russian Twists at each post.

Mak Tar Jai, w/ Hop – Snaked back to the trail..

TClap |
0

Don’t Call it a Come Back

Leave a comment

The AOP Special Shovelflag (Aye Rader) was planted and 14 PAX headed into the Gloom…

The Thang:

Mosey to upper parking lot behind NAFO;

COP – SSHX25; IWx25; Merkansx15 – stay there – MCx25; Copperhead Squatsx25;

Follow me to Upper football practice field – Down field 60% 15 merkans; Down field 70% 5 Bombjacks; Down field 75% 5 Burpees;

Split the Field – Group One 2x laps; Group Two Dips and Derkans until Group One finished – Flapjack;

Mosey to Undulation Hill;

15 Burpees OYO;

Jacob’s Ladder with squat thrusts at top;

Mosey to side of NAFO – People’s Chair;

Mosey to Back of NAFO – People’s Chair;

Mosey to ROTC parking lot – Sprint to top of hill – 10 Merkans – Sprint Back;

Circle up for Mary – Hello Dolliesx21 and Fluttersx21;

COT.

Naked Man Moleskin –

After absconding for two weeks with a back injury, It was good to be Back in the saddle. After we launched, there was no looking Back…

Prior to launch, as we gathered in the Gloom to await the 0530 light switch flip, we pondered Agony’s post about Expanding Your Sphere of Influence (which can be found at http://f3nation.com/2013/10/28/determining-your-sphere-of-influence/).  After relaying the story, and confirming that the guy in the story was only servicing the single Mom’s cars at the Body Shop, He does a great job of discussing the importance of finding your dolphin and daffodil.  We took it a step further to throw in a little bit of @IronMags message from two Sundays ago – that we are called to fellowship and out of our comfort zones to really get to know our Brudders so that we can help them discover their #D2X and see if there is room for us to #LockShields or to facilitate it with someone else.

 

TClap |
0

Swingin’ Block Party

Leave a comment

28 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late October morning:

The Thang:

Jog around WEP, slow down and start lunge walking, then high knees, then butt kickers, then jog to the grass.

COP

SSH x 40, Squat x 25, Merkins x 15, hold plank,  Peter Parker x 20, recover.

IW x 20, Sumo squat x 20, Carolina dry dock x 15, Alabama a** kickers (10LL, 10RL)

Mosey to hill

Jacob’s Ladder (1-7 burpees at top of hill), recover

Mosey to flat area

Jack Webbs, 1:4 ratio.  Count to 10 merkins and 40 overhead hand claps

Mini Mary:  Hello Dolly x 20, Freddie Mercury x 20, Dying Cockroach x 16, LBC x 25

Indian Run around park and back to parking lot

COT

Moleskin

YHC received the call last night to Q today so the workout was classic F3.  Nothing fancy – just some good upper body strength and cardio work.   The Pax put forth a good effort today.  Not much chatter other than some groans during Jack Webbs.  YHC heard the ‘that’s what she said comment’, but missed the cue for 10 bomb jacks – that won’t happen again!  The double wide Indian run along a narrow path in the dark turned into a mob of men towards the end so will have to plan that differently next time.     As always, it’s a pleasure to lead such a fine group.

Announcements:

Thoughts and prayers  for Evil Knievel who injured his back.  Get well, brother!

F3 Convergence/5k double down on Jan 4 at Walter Elisha.  This is a big event – mark your calendars now.

Spring Mud Run in Columbia – big F3 group making the trip to Columbia including teams from The Fort.

TClap |
0

Freeze Warning at the Park

Leave a comment

The shovel flag was planted and the first blast of cold weather did not deter fourteen men from answering the call to better themselves.

The Thang:

Bob Barker at Q:

COP

SSH  30x

Windmill   25x

Squats   20x

IW     30x

Merkins. 15x

Mac targe   15x

25  SSH

20  Squats

Line up on line and half way across baseball field do shuffle, karoke, high knees, lunges, rinse and repeat

Partner up, one partner sprints while other does merkins, side straddle hops, burpes

25  SSH

20 Squats

Hand off to Senator Tressel

Split into two groups:

1st group:   run to playground and do 10 pull ups and 20 dips, run back to field and plank

2nd group:  LBC’s

Flapjack, then repeat sequence with Freddie Mercury’s

Split into three groups for 40 yard sprints x 10, one group at a time.  When one group finishes, the next group goes.   Recovery between sprints was about 20 sec. 

Stay in groups – everyone plank.

Merkins x 10, hold, Peter Parker x 10, hold,  diamond merks x 8, hold, L arm/leg high, R arm/leg high

Grave diggers:  LH x 10, RH x 10. 

Hello Dolly x 20, hold 6”

Split back into two groups:  run around Runde with stops for Burpees, squats, bomb jacks, CCDs

COT

Moleskin

T-claps to Bob Barker for his first Alcatraz Q!   Great to see double digit numbers at Alcatraz, especially with the cold temp this morning.  TC police stopped by for a visit again this morning and checked on us.  Maybe they will show up in workout gear one day and join us.  The 40 yd sprint work was a crowd pleaser today (‘how many of these are we doing?’).  The PAX pushed through them with a purpose – well done men!   Welcome Swag Dad, F3er from Mount Pleasant.  Good to have you with us this morning and good luck with your F3 group.  The new Q’s are rotating through and we look forward to them bringing new workout ideas and helping build the Rock.

TClap |
0

Abundance of Pain – “One time at Band Camp”

Leave a comment

14 PAX arrived at Nation Ford High School for Band Camp with Pain

Now I just want to put it out there, I am impressed with our local High School Marching bands. They are very impressive, so in no way am I mocking the band. Ok, end of disclosure.

 

COP

IWx20

CDDx15

SSHx25

Peter Parker’sx10

Parker Petersx10

Squatx20

SSHx25

Mosey to front of school

Partner 1-15 derkins

Partner 2-wall chair

Rinse and repeat

Mosey to band lot

150 Carolina Dry Docks

Partner 1- run to end of lot (100yds)

Partner 2 – CDD

Switch

150 lbc’s

Partner 1-run to end of lot (100yds)

Partner 2 – lbc’s

Switch

150 bomb jacks

Partner 1-run to end of lot (100yds)

Partner 2 – bomb jacks

Switch

Lunge walk 50 yds

Karaoke 50 yds and back 50 yds

Lunge walk 50 yds

Partner carry 50 yds – Switch

COP

Freddy Mercuryx10

Mercury Freddyx10

Rosalitax20

Merkins x15

Hello Dolly’sx20

SSHx20

COT

 Moleskin: The ladies cried a little when the COP was in the wet grass, so being the gracious Q I kept the activity vertical. (Last time I do that….this is Boot Camp!!)

Investigated new territory in front of the school for derkins, did not lead itself to a quality location, so had to move to Band Camp parking lot. The PAX was doing well until I mentioned 150 bombjacks. Thought we were back in the wet grass 🙁 However, they survived and finished strong.

Triple claps to Package for carrying two times his body weight 50 yds in the partner carry….Impressive!! Go Ruck!!

Prayers:

To those involved in the Nevada school shooting, Deacon’s family and mom, High Life’s friend dealing with devasting news of MRSA diagnosis. Need to pray for health, Dr’s and finances here! High Life, keep us posted each Post!

Men – Be Godly in all you do and you be doing pretty well.

 

TClap |
0