The four-letter word that doesn’t say s#&t

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35 Pax posted at Block Party to get BUSY on some pain as a means to put the BUSYness of life behind them and actually live each day as it comes.

The Thang

Warm up run out of lot, down Ardrey Street and back into WEP

COP – SSH x40, Merkins x10, Carolina Dry Dock x15, SSH x20, Squat x20, Jumping lunge x10, SSH x20, Peter Parker x20, Merkins x10, SSH x20

Split into three groups and mosey to playground
Group 1 = Pull-ups continuous
Group 2 = Run around playground
Group 3 = Freddie Mercurys continuous
Rotate and Rinse/Repeat through 3 full cycles

Mosey to hill and partner up
Partner 1 = run to top, 5 burpees, run back
Partner 2 = continuous Sumo squats
Swap and Rinse/Repeat through 5 full cycles

Plank sequence followed by three cycles through the Railroad broad jumps (math majors kept extending this one!)

COP – Side lunge x10 (R+L), Backward lunge x10 (R+L), SSH x60

Run home

COT

Naked Man Moleskin

Pax gathered to contemplate the new four-letter YHC is seeking to strike from conversation – BUSY. Perpetual busyness (“How are you doing?”  “I’m so busy!”) has the potential to suck us into a state of mind where we have unintentionally given over our freedom to others/the world and without awareness disconnected ourselves from our hearts and the relationships that provide the most meaning to our lives.   The challenge for the week is to use the word “busy” as a trigger to dig deeper, to ask yourself what is really going on inside and what you will do about that – with intention.

Welcome to FNG/Bio!  He was headed for the name Mulligan based on a DNF for Block Party a week ago until a stupendous personal data download during COT overwhelmed the Pax.  T-claps for sticking with it to the end this week!

Cake Boss challenged the Pax for a rename of Yul, who managed to rise for a second Block Party beatdown in two weeks, but somehow was not inspired.  Well, let’s assume the Pax were referencing the awesome inspiration of the bird and not the other potential meanings to the term.  Will he follow CSPAN and go for round three?

Have a great week!

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Game Plan – Proverbs 11

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11 PAX gathered in the first cold morning at Gameplan. It was a great discussion on values, standards, workethic and character.

Two of our favorite verses today:

21 Be assured, an evil person will not go unpunished,
but the offspring of the righteous will be delivered.
22 Like a gold ring in a pig’s snout
is a beautiful woman without discretion.

21 tells us that we live under a just God and our decisions effect more than just us. 22 tells us that not everything is as attractive as it may look at first, look a little closer!

Prayers for the Fort 1yr Anniversary gathering tonight. Bring a firend and give thanks for your band of brothers!

pig

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Jack Webb meets Jacobs Ladder

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18 PAX enjoyed a soggy Laces In as the PAX jogged to the bottom of the Jacob’s Ladder hill. 10 PAX took advantage of a cool morning to run like Forest Gump

COP consisted of:

20 Merkins

20 SSH

20 slow deep squats

12 Wide Arm Merkins

20 LBC

 

Then the fun began!

PAX was introduced to the Webb Ladder

2 Derkins, run up hill, 2 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

10 Derkins, run up hill, 10 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

2 Derkins, run up hill, 2 Jack Webbs, run down hill

Mosey to the tree line:

Walking lunges to second tree

Reverse walking lunges to fourth tree

Sprint back

Rinse and repeat twice more

 

Mosey to playground:

Double up, one runs the playground loop

Other PAX 10 pull-ups, switch, 20 dips, switch, 10 merkins

20 Russian Twists

20 high-low flutter

Hold em up

20 Freddie Mercury

Mosey back to tree line:

High step run to second tree

Sprint to fifth tree

Karaoke to walking path

COT

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Backblast – Hold the Fort

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40 motivated men climbed out of bed to workout in the gloom at the Fort

Redeye at Q

Run a lap around the field

COP:

SSHs (50x), Imperial Walkers (40x), Squats (30x), Inverse Squats (20x), Mountain Climbers (20x), Merkins (15x), SSHs (20x)

Mosey to playground and then partner drills: Pull Ups (10x)/Run, Dips (20x)/Run, Merkins (30x)/Run

Inspiration: PAX all of us go through adversity in life whether its small or great, we keep going.  We came this morning to push one another physically to be stronger and my ask is that we look for opportunities to push each other along our path in the other areas of our lives.  I am thankful to be here to be pushed and move forward together (PAX).

Deacon at Q

Run a lap around the park and at each marker: Diamond Merkins (10x), LBCs (10x), Sumo Squats (10x)

Back to COP

Carolina Dry Docks (15x), Mayweathers (15x), Praise Gods (15x), Oblique ups (15x), Parker Peters (15x), Superman (10 counts, 4x)

COT

Moleskin:

Triple claps to the PAX for encouraging each other during today’s workout. We were blessed with three FNGs Euell, Trojan, Waldo who met the challenge. They pushed themselves and connected with several of the PAX. Until the next time we meet, continue to stay faithful and to seek God’s wisdom. 

Announcements:

– 3rd F: This Friday st 5:30 AM at Starbucks in Baxter with a focus on Proverbs 11

Reference link: http://www.biblegateway.com/passage/?search=Proverbs+11&version=NIV

– 2nd & 3rd Fs: The Fort’s 1st year anniversary event this Friday at 6 pm at the Anne Springs Greenway Pavilion

Reference Link: http://www.evite.com/event/0383ZVZS4UJDOIDOGEPDDG3EFHGN4M

– 2nd F: Dude, Where’s my Par? Golf Classic on 10/26. Email Crab Cakes to RSVP tysonecampbell@gmail.com

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The circus comes to town

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12 pax started their week off right with a little more cardio than usual at The Armory this morning.

The Thang:

Lap around parking lot

COP:

SSH, Squat, Merkins, Mountain climber

Break out the bells (20 reps each exercise, 10 per arm where appropriate)

Juggler

Tricep extensions

Figure eights

Squat

Lawn mower row

2 arm BK swing

Freddy murcery

Chest press

Lap around parking lot

Line up facing lot:

Lunge walk w/ figure eight

Russian twists

Lunge back

Alligator push ups (heard some hate hate on this one)

Schyco bunny hops back

4 Sprints length of parking lot

Repeat series another 2.5 times until the clock strikes 0600.

COT

Moleskin:

WWL mixed it up a little today and got the heart rate going pretty early this AM. Introduced a new exercise #theJuggler, Package seemed to approve.

Relatively quite this AM, partly do to a change in diet by Cable Guy (but no one is complaining) and Package only DJs his own workouts…..

Set the tone for your week men.

WWL

 

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Saturday at the Rock

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10 motivated men left home this morning to meet in the gloom at Alcatraz

Cake Boss At Q

Run lap around baseball field

COP
Mountain climbers x20,Imperial Walkers x 20,Carolina dry docks x 15,SSH x30,Hello Dollys x 20, SSHx30

Mosey to other baseball field
Peter Parker’s x 15, Rosiletta x 20, Parker Peters x 20

Mosey to 1st base foul line
Lunge walk out/karaoke back, Karaoke out/lunge walk back

Back pedal out/sprint back
Partner  Wheel barrow/ switch and back
Fireman carry/ switch and back.  Eveyrone plank up close for two rounds of ladder hops.

Back to COP
Wide arm merkin x 15. SSH x25, Diamond merkin x 10

Senator Tressel at Q

Mosey out of the park for ‘Mariana’s Trench’ – run up Marianna Street, take a left,circle up at cul-de-sac and do burpees until everyone is at top.   When everyone is up, five burpees together, then run back to bottom of hill.  Repeat two more times.

Run back to park to and meet at stone ledge for 9/1, 8/2, 7/3… decline merkins and dips

Short jog back to COP

Freddie Mercury x 25, Dying Cockroach x 10, Superman/parachutes for 20s, x 3, Hello Dolly x 20, then Hello Dolly with fixed right/left leg (5 each side)

‘That’s what She Said!’  Finish with 10 bomb jacks

COT

Moleskin

DD arrived with our shovel flag today. Alcatraz was well named and seems to be built on rock as it took several unsuccessful tries by YHC to plant the flag.  Added muscle from Cake Boss was needed to finally stick the flag.   T-claps to DD for providing the shovel flag and also to Cake Boss for stepping in to Q on his first visit to Alcatraz.

The ‘Mariana’s Trench’ was a crowd pleaser this morning.  Great job by the Pax to push through this one.   Welcome FNG/Knuckle Duster.  Hope to see you again.

 

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The Showcase Showdown

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17 contestants heard the call to “come on down” to WEP for a cool morning workout. 5 pax posted at Laces Out for a 5+ mile cruise to the Land of Parting Gifts.  11 others stayed close to home base for Bob Barker’s first run at the Q. Sadly… he didn’t bring along any of Barker’s Beauties, but he did bring a showcase of fabulous workouts.

The Thang:

Warmup:

  • Half lap around WEP

COP:

  • SSH  30x
  • Merkins  15x
  • IW  25x
  • Mountain climbers  20x
  • Squats  25x
  • LBC’S  20x

Mosey  to tree line

  • Karaoke to the 4th tree, run back.
  • Side shuffle to the 4th tree, run back.
  • High knees to the 4th tree, run back.
  • Suicides to 4th tree.
  • Rinse and repeat.

Mosey to playground

Partner up. First partner does lap as other partner does an exercise.

  • Squats
  • Merkins
  • Mountain Climbers
  • LBC’S

Mosey to center of the park

  • SSH  25x
  • Merkins  10x
  • IW  25x
  • Freddy Mercury  20x
  • Russian Twists  15x

COT

Moleskin:

 

 

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The Scream

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scream

7 hungry pax entered an early fall gloom to satiate their appetite for pain.

The Thang

Run around the campus 3x (including lunge walk on lap 2 and bear crawl on lap 3)

COP – SSH x25, Mtn climber x20, Carolina Dry Docks x15, Jumping lunge x10, Burpees x5

Mosey to upper lot for shuttles along the parking stripes from bottom to top of lot (3 cycles)

Mosey to grass (freshly groomed…bringing back the memories of youth for Little Mike!)

Partner merkins ad nauseum (aka until Agassi cries “uncle”)

COP – Slow sumo squat x20, Wide arm merkin x10, Peter parker x15

Mosey to the picnic ground and split into 2 groups:
Group 1 = continuous running loop up and over three picnic tables
Group 2 = 10 burpees
Flapjack and repeat (3 cycles total)

6MoM – Request line version w/each pax picking an exercise and carrying the count
+ Hello dollies x12
+ High slow flutter x10 (Little Mike)
+ LBCs x20 (High Life)
+ Russian twist x 20 (Hammer)
+ Oblique V-ups L/R x10 (Duff)
+ Superman 2x (Vegas)
+ Freddie Mercury x20 (Agassi)
+ Metronome x10

Back to picnic grounds for 11s (derkins and dips)

Long suicide routine from bottom of gravel lot to mailbox

COT

Thought for the day was around being Aware and exhibiting the Courage to engage in the world and people around us.  We are men who are aware of our need for each other (iron sharpens iron) and have acted out of courage to show up on Wed mornings for our benefit and that of our brother.  We need to live that spirit outside the Nation and in the world that suffers from a deficit of men with those traits.

Great job by all pax!  Special props to Vegas for hitting it hard as warm-up to his afternoon XC meet for NaFo – run strong!

Potential location change for AoP under discussion.  Provide input to Little Mike and stay tuned for developments.

Lots going on with F3 in Fort Mill throughout the every week and especially next week as we cross the 1-year mark since launch.  Check out the website links below for more opportunities to engage:

http://f3nation.com/schedules/charlotte-south/#ftmill

http://f3nation.com/2013/09/16/preblast-the-fort-game-on-third-f-event-september-27th-1800-hours-fort-mill-sc/

 

 

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Right Here, Right Now!

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25 PAX showed for this cool morning paintarama:

The Thang:

Cake Boss mentions;

Thoughts of victims from Washington Navy Yard Shooting. Going to work like any other day. Challenge PAX to live each day, RIGHT HERE, RIGHT NOW don’t wait till tomorrow.

 Line up on trees

-lunge walk

-karaoke right then left

COP:

-Squat x20

-Mountain climber x20

-SSH x20

-Freddy Mercury x15

-IW’s x20

-CDD x15

Mosey to Soccer field

Crazy Eights/partner

Partner #1 run figure 8 around soccer field

Partner #2 8 reps of each: Merkin, burpee, LBC, sumo squat

 

Turn Over to CSPAN

Line up on Goal Line:

–    Lunge walk to midfield, sprint to end

–    Back pedal to midfield, sprint to end

–   Suicide with 5x merkins

–    Back pedal to midfield, sprint to end

–    Sprint to midfield, back pedal to end

–   High knees to midfield, sprint to end

–    Sprint to midfield, back pedal to end

–   Duck walk to midfield, sprint to end

–    Suicide (Top of box, midfield, top of far box, end of field)

–   Recovery walk to midfield

On backs for Abs:

–    Hello Dolly, Freddy Mercury’s, Hi/Slow Flutter

–    Jog to COT

COT:

–    Welcome to FNG – Anchorman

images

–    Announcements:

  • 1 yr Anniversary 2nd & 3rd F, September 27 at Springs Greenway PLEASE RSVP and bring a friend
  • Golf Outing October 26 at Springfield Golf Club

–    Prayers:

  • Trucker’s Cousin at the Washington Navy Yard
  • Spark Plug’s grandmother battling cancer
  • Victims and families from Washington Navy Yard tragedy
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