Thom Tillis and Kay Hagan Agree on Block Party

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  • QIC: Crab Cakes and Package
  • When: 11/04/14
  • Pax: Deacon, Old Bay, Back Draft, Chicken Wing, Twister (Respect), MacGyver, CSPAN, Santini, Red Banjo, Opie, Sharknado, Beast, Private Ryan, Gigawatt, Jeter, Boeheim, Birdcage, Fist Pump, Solid State, Green Wave, Tatanka, Java
  • Posted In: Block Party

23 potential voters converged on WEP to take a break from political ads and spread plenty of rumors at Block Party.

The Thang:

Crab Cakes leads the warm-up run to COP.

Thom Tillis cut Imperial Walkers by 50% while supporting Windmills for his fat cat crony billionaire friends.

IW x 15

Windmills x 15

Mountain Climbers x 15

Low Slow Squats x 15

Kay Hagan wasn’t even present when they voted on Mountain Climbers or Low Slow Squats.  She was off at a fund raiser for Peter Parker AND Parker Peter.

Peter Parkers x 15

Parker Peters x 15

Mosey to Front Field and Partner Up

Partner 1:  Bear Crawl to Sign and Back

Partner 2:  Burpees while you wait

Flap Jack and then do it one more time for good measure.  Crowd pleaser!

Did you know that Thom Tillis used his office to support Bear Crawls for personal gain?  Did you know that Kay Hagan voted lockstep with Burpees 97% of her time in Washington?

Sprints to the sign and back to the far tree and back.  One more time for good measure.  Another crowd pleaser!

Hand off to Package – to the Playground for some Neapolitan Ice Cream.  Wait, what?

Same partner.

Partner 1 sprint around playground.  Partner 2 – pull-ups.  Flap Jack.

Same thing x merkins; x squats; x LBC’s  (Chocolate?)

Same thing x dips; x bomb jacks; x Moroccan Nightclub; x Lunges  (Vanilla?)

Same thing x incline merkins; x Apollo Ono’s; x SSH; x squat thrusts  (Strawberry?)

While Thom Tillis and Kay Hagan both support ice cream they have very different views on Neapolitan Ice Cream.

6MOM x LBCs, Dolly’s, Protractor, LBCs

COT

Strong work out there by all pax members including Jeter – while other teenagers sleep – he’s getting faster and stronger.  T-Claps!

The Fort Pax get the added benefit of not only the political ads to the point of nausea and madness but we DON’T EVEN GET TO VOTE IN THAT STATE!!!!!!  All Pax are encouraged to get out there and make informed decisions on who leads our local, state, and federal governments.

Congratulations go out to Audit and his M as they welcome their baby daughter into the world.

Red Banjo reminds us all that people are hurting out there and it may be a loved one or the person next to you.  Reach out.  Offer help.  Listen.  They could need it more than you can imagine.

Great group of men – it is always an honor to be out there with every one of you.  Aye!

 

 

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Frozen Tomahawk?

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  • QIC: CSPAN
  • When: 11/03/14
  • Pax: 1-Niner, Bounty Hunter, Flipper, Magic Mike, Pebbles, Ringer, & Sharknado
  • Posted In: The Snake Pit

YHC was (AO-VC) leading the Monday morning version of Indian Land insanity known as “The Tomahawk”.

High quality rendition of disclaimer…#redpill…go at your own risk…should be icy…I am not a road guard.

Balmy and 27 degrees, only 2 “Braves” wearing shorts…

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, Carolina Dry Dock, and maybe a few others that I forgot.

Line up on step-up curb 15 left, 15 right and 15 doubles.

Fell back to my “wheelhouse”…

Line up on curb with sprints down and back x 6, repeat reverse x3, butt kickers, lunge, high knees, bear crawl, backwards bear crawl, lunge, cornerback drills, jog, and stretch out + a bunch of others…out of oxygen for most of it…

Sprint to Path (new installed lights):

Split group in 2

Stairway to Heaven single sidewinder burpee at each light, up, down, and backdown (21 total).

ABLAB:

LBC, Dolly, Rosa, Flutter, Scissor, & long back series x 20 by 7 repetitions for back series.

Moleskin Great fun this morning, and I always appreciate the opportunity to Q.

Indian Land is blessed with high quality 1st, 2nd, and 3rd F.

Bunch of fun stuff pending, read your newsletter.

Over & Out

 

 

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The Armory – Stroll through the lot with a Kettle Bell move here and there…

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  • QIC: Cake Boss
  • When: 11/03/14
  • Pax: Boy, Band, Cake Boss, Change Order, Chicken Hawk, Destiny, Gears, Gridlock, Lug Nut, McGruff, Senator Tressel, Spitz, Wii Dat
  • Posted In: The Armory

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No quite Globogym, but pretty close

12 PAX took to the lot of The Armory for a Monday morning workout.

What Cake Boss had baking in that head of his, was enough to keep the minds sharp and the bodies warm in this cool November morn.

 

The Thang:

Short Mosey to Front of FHC building for COP

20 SSHs

10 Merkins

Lap around the parking lot (This was for directions purposes for later)

The Meat of the morning

12 Curls

12 Shoulder Presses

12 Upright Row

12 KB Squat

Run Lap

10 Curls

10 Shoulder Presses

10 Upright Row

10 KB Squat

Run Lap

8 Curls

8 Shoulder Presses

8 Upright Row

8 KB Squat

Run Lap

10Dips

10Derkins

12 Tri Extensions

12 Lateral Raises

12 KB Swing

12 Lunge Pass Thru

Run Lap

10 Tri Extensions

10 Lateral Raises

10 KB Swing

10 Lunge Pass Thru

Run Lap

8 Tri Extensions

8 Lateral Raises

8 KB Swing

8 Lunge Pass Thru

Run Lap

10Dips

10Derkins

12 KB Jacks

12 Plank Rows

12 Ski Abs

12 In/Out Abs

Run Lap

10 KB Jacks

10 Plank Rows

10 Ski Abs

10 In/Out Abs

Run Lap

8 KB Jacks

8 Plank Rows

8 Ski Abs

8 In/Out Abs

Run Lap

After catching our breath, CB talked about Ruth and how she came from a horrible group of people that did everything againse God. Ruth went through a transformation and became a servant for God, Great Grandmother to King David and ancestor to Jesus.

We all have pasts and we all do things that are not in God’s likeness, but we can all be transformed and become a servant for God and live a full life for his purpose and will.

Wrap up with

10 Dips

10 Derkins

Announcements: 11/8 F3 Dads, 11/14 Speaker at Eternal Church, 11/22 Sole Redemption(shoes) ends, 11/27 Thanksgiving Convergence

Prayers for the NAFO family as they lost one of their own this weekend, Job interviews for PAX and to an end of domestic violence all over.

Honored and joy to lead and be a part of this thing called F3. Thank you! CB

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The Ranch: Fire and Ice on the high plains of Springfield

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  • QIC: Backdraft
  • When: 10/30/14
  • Pax: Change Order, Trucker, Stacker, Gears, Cash, Santini, Package, Macquver, McGruff, Chickenhawk, Audit, Anchorman, CSPAN, Woo Dat, Jekyll, Stang, Gecko, Senator Tressel, Decibel, Soranno, Backdraft, Cake Boss
  • Posted In: The Ranch

Backdraft took the Q and led the PAX through a firestorm of exercise moves.

22 total 18 bootcamp 4 mustangs, there was no absence of pain in this storm at The Ranch!

The Thang:

Warm up mosey around parking lot to center of soccer field for
25 SSH
20 IW
15 mountain climbers
15 windmills

60 yard sprint with 10 burpees oyo
60 yard sprint 9 bomb jacks oyo
60 yard sprint 8 burpees oyo
60 yard sprint 7 bomb jacks oyo
Keep this going until you get to 1 bombjack
Meet back in circle for planks until all Are finished.

Mosey to large soccer field for pain 15 pain stations at 1 minute of work than bear crawl to the next station.
LBCs
Low slow squat
Diamond merkins
Russian twists
Alternating jumping lunges
Chair dips
Parker peters
Burpees
Moroccan night clubs
Flutter kicks
Mountain climbers
Wide arm merkins
Peter Parker’s
SSHs
CDDs

Mosey to wall for 3 sets of wall sits.

COT for announcements and prayer requests.

 

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Whats your Plan?

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  • QIC: Chicken Hawk
  • When: 11/1/2014
  • Pax: Stang, Mile High, Longshanks, Double D, Mcgyver, Beacon, Red Banjo, Ringer, The real thing, All State, Flat tire, FNG (Giga Watt), Hipper, Rooney, Santini, Bounty Hunger
  • Posted In: The Fort

On this miserably cold, rainy morning 16+ men rotated through a series of pain between the Gladiator games and the regular Saturday fun!  Give it up for Gigawatt (FNG) for posting on the worst possible day of the year!  These 16 men had plan and it didn’t include fartsacking!  Thank you for being as stupid as me to endure the conditions and exercise the mind, body and spirit.

In the gloom we talked about having a plan.  If you have a plan and most don’t then it probably includes accomplishment of this world that will burn at the gates of eternity.  What of eternal significance do you have on your plan?  Let me encourage you to put two activities on your plan that bring you closer to God and give him an opportunity to enter your heart and influence your plan 1) More prayer 2) Being in the Word on a daily basis.  If you add these two activities to your plan then the other activities of serving our brothers and sisters that have eternal significance will take care of themselves.

THE THANG!

Warm up – 25ssh, 25imperial walkers, 20wind mills, 15 – mountain climbers, plank

Mosey to open field out of the Gladiator course

Ring of Fire

Shoulders-

Merkins

Carolina dry docks

Peter parkers

Mountain climbers

Diamond merkins

Parker peters

Wide arm merkins

Jack Webbs

Sprint around the playground

Legs

Squats

Jumping lunge

Sumo squat

Kertsy lunge

Jump squat

Sumo Squat

Sprint around the playground

Abs

Lbc

Freddie Mercury

Hi lo flutter

Hello dolly

Dying cockroach

Protractor

Sprint around the playground

Playground (pair up)-

50 pull ups/ 200 squats

100 jump overs/ 100 dips;

120 yard wheel barrel race – Wheel barrel (partner) or modify to bear crawl; every switch or pause requires 5 burpees.

 

Line up and do wind sprints across three lines

Lunge walks/ bear walks

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Rockin’ To The Rain

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  • QIC: Posh and Italian Job
  • When: 11/1/14
  • Pax: Padre, Winchester, Mayham, Red Eye, Pusher, Twister, Burgundy, Posh, Italian Job
  • Posted In: Uncategorized

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This morning, 9 fellas braved the cold rain for a Posh and Italian Job beatdown.

We started the morning with a mosey to a dank, dark field. Though we couldn’t s see our brothers, we knew we all suffered together. Posh lead us in a Pax choice warm-up consisting of:

  • 30 SSH – Posh
  • 25 Merkins – Posh
  • 25 Morroccan Night Clubs (forward and reverse) – Italian Job
  • 15 Bombjacks – Twister
  • 50 Calf Raises – Mayham
  • 25 Burpees – Padre
  • 15 Maktar Jais – Red Eye
  • 50 SSH – Pusher
  • 25 Plankjacks – Burgundy
  • And others…that I have conveniently forgotten

Posh then rolled out a progressive pain station of four corners. First three stations consisted of 10 merkins. Repeat.

Next we added 3 stations of 10 merkins and 15 mountain climbers. Repeat.

Then we added 3 stations of 10 merkins, 15 mountain climbers, and 20 squats. Repeat. Finish with planks. Posh wanted more running, since he is practically Kenyan, but his time was up. Hand off to Italian Job.

As if our shoulders weren’t toast enough, we added partner merkins (100 total), 200 squats, and 300 LBCs. While one partner exercised, his partner ran the length of the field and backpedaled back.

Next station was 25 dips and 25 derkins on the bleachers. 10 count. Repeat.

Mosey and circle up.

Italian Job tried a new dealer’s choice workout called Plank, Plank, Goose. The leader hopped around the pax in plank position. Where he stopped, the next guy took over and called the exercise of their choice. It failed miserably. We worked out, but it looked much better on paper than the product on the field… much like a Mike Shula offensive gameplan. The Pax chose the following exercises:

  • Merkins
  • Calf raises
  • SSH
  • Imperial Night Clubs (Twister original)
  • Reverse Burpee (Burgundy original)
  • Jane Fonda Leg Raises (Red Eye)
  • And others…that I have conveniently forgotten

We looked ridiculous. Luckily there weren’t any onlookers or FNGs because we looked like a Richard Simmons workout video coupled with Rockettes Can Can Dancing. It may have looked crazy, but we had fun and finished strong with 20 Seal Team Situps.

Closed with a COT and praises and prayers. Continue to lift up Peach with his Guatemalan mission trip. Remember the Joe Davis Run 1/15/15 to raise funds for substance abuse services in York County. Also, we will have a Thanksgiving workout at Springfield Elementary. Keep an eye on the weekly email for details.

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Bowl of Candy

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  • QIC: Cornhole
  • When: 10/31/14
  • Pax: Cake Boss, Destiny, Assassin, Pusher, Boyband, Trucker, Lug Nut, Anchorman, Spits, Solid State, McGruff, Gridlock, Stang, Gears, Old Bay
  • Posted In: Slow Burn
16 gathered for a candy induced beat down.
The Thang
COP
Warmup – SSH, IW, Windmill
Selected in random order by PAX
Number represents exercise count and health wise least bad to worst
1-Sweet tarts – Karoke
2-Hershey Kisses – Bear Crawl
3-Tootsie Roll-Side Shuffle – not completed, ran out of time
4-Laffy Taffy-Lunge walk
5-Jelly Beans-Alligator Walk
6-York Peppermint Patty-Diamond Merkins
7-Milk Duds-Mac Tar Jai
8-Mike &Ike-Wide Arm Merkins
9-Swedish Fish-Jump Lunges
10-Brachs Candy Corn-Bomb Jacks
11-Tootsie Pops-CCD
12-Skittles-Windmill
13-3 Musketeers-Jump Squats
14-Reese’s Pieces-Squat Jacks
15-Raisinets-Merkins
16-Hershey’s-Russian Twists
17-DOTS-Crab Walk – not completed, ran out of time
18-Snickers-Hello Dolly
19-Kit Kat-Calf Raises
20-Twix-Parker Peter
21-Almond Joy-Freddy Mercury
22-Milky Way-Plank Punch
23-Baby Ruth-Peter Parker
24-M&Ms-Ski Abs
25-Butterfinger-Mtn Climbers
26-Whoppers-Squats
27-Take 5-Monkey Humpers – not completed, ran out of time
28-Reese’s-LBC’s
29-Twizzlers-Burpees
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How about 10 more Carolina Dry Docks?

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  • QIC: CSPAN
  • When: 10/28/14
  • Pax: Anchorman, Back Draft, Beast, Biehiem, Bird Cage, Crab Cakes, Duck Hunt, Fist-Pump, General, Green Wave, Jeter, MacGyver, Old Bay, Opie, Orange Crush, Pebbles, Pusher, Sharknado, Tatanka, Tater, and Twister.
  • Posted In: Block Party

YHC was missing his lunatic fringe #BlackDiamondF3, so he made every intention of wearing the PAX out, without too much running.

High quality rendition of disclaimer…#redpill…go at your own risk…I am not a road guard.

22 of The Forts finest enjoyed a high quality sprint on a beautiful SC morning on our way to Veterans Park in downtown Ft. Mill. MacGyver caught me past the Springs Building to remind me it is unfair for me to sprint off like that.

Back Draft led us in a group performance of The Pledge of Allegiance.

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, Carolina Dry Dock, and maybe a few others that I forgot. But the Dry Docks might have been repeato a few too many times.

Sprint to Local Dish parking lot:

Nice and slow cadence ABLAB with back routine + you guessed it…more Carolina Dry Docks.

Sprint to Local Dish wall:

Peoples chair with arm out variations, with squats and calf raises.

Sprint back to Veterans Park:

More planks, more Dry Docks, more ABLAB, and even more back work.

Sprint to Bank Lot:

Pebbles, Twister, and a few others in an effort to get away from Dry Docks tossed out a few “that’s what she said” so I converted to burpees. Seemed to quiet the group down, more Dry Docks.

Sprint back to COT:

D-Line of Crab Cakes, Bird Cage, & Anchorman seemed to love this workout.

More “bonus” Dry Docks and then Ball of Man.

Moleskin:

Great fun this morning, and I always appreciate the opportunity to lead. Keep your mind clear. Sometimes the hardest Qs are the ones who keep it simple…#KISS…or do 200 Dry Docks in 45 minutes…made my own shoulders sore. Outstanding Mumble Chatter today…

Read your newsletter.

Over & Out

 

 

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Where in the World is Package!

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  • QIC: Menthol
  • When: 10/30/2014
  • Pax: Package, Orange Crush, Anchorman, Man O War, McGyver, Lil E, Red Banjo, CSPAN, FNG - Skeeter, FNG - Tater, Jeckyl, Flat Tire
  • Posted In: The Fort

14 Pax joined in a Saturday morning in the Gloom at WEP.

The Thang:

Mosey around the WEP to warm the old muscles for COP.

SSHs x 25

Imperial Walkers x 25

Squats x 25

Windmills x 25

Mtn Climbers x 20

Merkins x 20

Mosey to Springs Small Lot:

SSHs x 25

Wall Sits…..10 counts…..x 1, 2, 3, 4, 5…..two more inches…..10 bomb jacks OYO.

Mosey to short wall:

Step ups x 25 on each leg.  Hand Off to Package.

Mosey back to the Springs Lot:

Bear Crawls, Partner Wheel Barrels, Lunges, Reverse Lunges, etc…………….

Mosey to Playground:

Partner off for a group effort.  One partner runs a lap while the other partner works as many as possible pull ups, squats, dips, derkins and merkins.

Mosey to COP:

Anchor Man led version of the Indian Run using the lunge walk in lieu of the run while a frog hops by to the front.  Two trips.

Seal Sit Ups twice x  20.  Crowd pleaser.

COT:

Not sure I remember,  there is a reason you do these Backblast things closer to the date than a week later.  If not, you should.  i do remember that the day was much appreciated and the Pax took advantage of the opportunity to work as a group and strive to achieve more.  Great work men!  Enjoyed the chance to lead once again.

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Run N Gun BB One!

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  • QIC: Flat Tire
  • When: 10/29/2014
  • Pax: Knuckles, Menthol, Flat Tire, Off Set, Rooney, Jeckyl, and Maximus
  • Posted In: Run 'n Gun

7 Pax joined for a final Run N Gun prior to the time change.  It has been good to see the addition to several faces each week.  We hope the Wed evening event will bring a large group after time.  Don’t forget, there is also the option of a beverage or two afterwards.

As the time changes and the weather starts to deteriorate, we will shift from the Trail Run to a Baxter street tour with stops at parks and scenic overlooks for the Pain Station.  Come join in the fun.

Mosey to Allison Park:

Flat Tire worked us through some SSHs, Squats, Merkins, Carolina DryDocks, etc.

Mosey to Derrick’s Crossing Park:

Menthol on Q for some Russian Twists, Protractors, Freddie Mercuries and the crowd pleaser, the SSH.

Mosey to un-named hill in the woods somewhere in the power lines, I think:

Two trips up with 10 Burpees at the top.  Cautious trip down in the fading light and a group sprint to the top.  We then paid a visit to the Baxter Skeleton family to introduce the Tega Cay boys to them.

Mosey to corner of Springmaid & 1st Baxter:

Flat Tire, Maximus and Jeckyl worked through a number of exercises that requited many post COP bomb jacks.

Sprint your best back to the Y for COT:

After the first 5 to 6 weeks of Run N Gun, I think it is safe to say that all Pax will enjoy if they venture out for the event.  Even without trails for the next few months, there are a number of parks and great places to pull up in COP.

Remember Cable Guy’s on the IR, a Run N Gun regular and genius behind the name.  May you have a quick and smart recovery.  Don’t do too much too soon.

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