Pre-Halloween Trick or Treat

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  • QIC: Menthol
  • When: 10/30/2014
  • Pax: Bubba Gump, Aqua Man, Wort, Bolt, Burgandy, Twister, Pigpen, Sir Topham Hat, Duckhunt, Greenwave, Mr. Clean, Repeat, Orange Crush, FNG - Hoosier, Minute Man, Longshanks, Picksix, Maximus
  • Posted In: Laces In, Laces Out

19 Pax worked in the wonderful gloom of a Fort morning.  I don’t hold too much hope that the weather will hold out for too many more workouts.  Great Lace’s In / Out Crowd.

The Thang:

Mosey around the WEP for a warm up to COP at a well lite park Neon sign as light.

SSHs x 25

Imperial Walkers x 25

Mtn Climbers x 20

Merkins x 15

Windmills x 25

Mosey to the Path:

Drill Bits.  Group split in two, half going left and half going right.  At each marker, Burpees x 10, Squats x 20 & exercise of choice x 30.  Group completion with Extra Credit of exercises again.  oh Burpees………..always a crowd pleaser.  10 bomb jacks OYO.

Mosey to Beginning:

Lined up on 1st tree facing Neon.  Forward lunge walk to sign and reverse to next tree.

Return with bear crawl to sign and crab walk to next tree.

Mosey to Park Trail Head for Ab Lab:

Started with Russian Twist, Freddies, Grave Diggers, Hello Dollies, etc……………….

Moleskin:

Many good praises and prayers.  Keep Cable Guy in your thoughts and prayers.  Take your time Cable Guy.  No need to rush.  Enjoy the IR.  Thanks to the PAX.  Wonderful job by FNG – Hoosier. Forgot to mention, he’s a Boilermaker.  Irony, I think not.  Please forward Russ’s email if anyone has it.

 

Good Day!

 

 

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Walking The Plank

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  • QIC: Mayhem
  • When: 10/29/14
  • Pax: Fusion, Bogie, Dr. Phil, Padre, Posh, Boeheim, Burgundy
  • Posted In: The Fort

8 Pax beat down the gloom under the buzzing powerlines at Padre’s House of Pain this fine Wednesday.

The Thang:
‎Mosey around the House with some butt-kickers, high knees, toe touches, and lunges mixed in.
COP in the back left parking lot by the buzzing power lines:
Side Straddle Hops x 50
Smurf Jacks x 25
Rock Hoppers x 25
Windmills x 25
Plank Jacks x 25
Slo-Mo Merkins x 10
A few 10 counts mixed in above as YHC overdid it on the SSH to start

‎Mosey down the hill‎ but stayed in the lot
On the curb, quickly OYO:
Toe taps x 25
Step up (lead left) x 25
Step up (lead righ) x 25
Mini-box jumps x 25
Calf Raise x 25

Plank Series
Reaches x 25
Hip Slaps x 25
Cha-Cha’s x 25
Hi-Los

Indian Run around the House 1 1/2 times.

COP out front
Popcorn dealer’s choice (can’t remember exactly what we did but it was painful)
‎LBC x 30
Heel Touches x 15
Heels to Heaven x 15
Rosalitas x 30
Skydiver 15 count
Superman 10 count
Round 2 of dealers choice

Moleskin: Now I remember…Padre and Burgandy dealt some especially painful burpee modifications during dealer’s choice.  Great work by the PAX today. They picked up what I was laying down and the dealer’s choice rounds were harder than anything I had up my sleeve. Especially looking forward to Fusion’s upcoming Q. Also especially good to see Dr. Phil this AM. I gave him a gentle headlock a few weeks ago and I think he’s posted more than I have since.  T-Claps to Treadmill down in the Columbia-Lake Murray region from whom I borrowed much of this workout.

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The Coop: Tossing the Pigskin was never so much fun!

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  • QIC: Anchorman/Cake Boss
  • When: 10/22/14
  • Pax: Anchorman, Santini, Bullwinkle, El Presidente, Chicken Hawk, Backdraft, Macquver, Senator Tressel, Pusher, Change Order, Big V, Red Eye, Assassin, Boy Band, Bolt, Opie, Cake Boss
  • Posted In: Ring of Fire

football-field500_0

17 men ventured out of the Fartsack to take on their daily downpainment at THE COOP.

Anchorman was circling like a shark looking for fresh meat. So he took the ball, literally, and we ran out to the gridiron. (field, not the restaurant).

Before launching in to craziness, COP

SSH, IM, Squats, Merkins, Windmills,

Mosey over to LAX field

Toss the football as far as possible, PAX sprint to ball

First man calls excercise, Last man call reps

6 times

Line up at end of field for indianrun, with a twist.

Line is lunge walking, last man frog hops to front for length of football field

Cake Boss was handed the ball

Mosey to paved gridiron lot

Short chat about Men encouraging Men aka Iron Sharpening Iron

Partner Chase – #1 runs, #2 does 5 merkins then chases #1, flapjack 2 Xs around football field

Defenseive Back drills acorss football field 50yards

#1 crab walk up and down hill #2 running across field and back, flapjack

#1 bear crawl up and down hill, #2 running across field and back, flapjack

#1’s go to endzone do 10 wide arm merkins, #2’s go to opposite endzone, do 10 diamond merkins

Flapjack, run 100 yards and do other merkins, complete 2x

Mosey to Parking Lot for ab lab

Cake Boss calling excercise move, non-stop movements, while 2 PAX run four corners of parking lot

Contnue until all comepete run

Line up at end of lot for lunge walks, bear crawls, sprints, then COT

Great group of men and honored to be a part of this gig called F3!

 

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Awaited Leadership

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  • QIC: Deacon
  • When: 10/29/14
  • Pax: Double D, Pusher, Chicken Hawk, Macgyver, Chicken Wing, Fist Bump, Anchorman, Destiny, Assassin, Beacon, Lugnut, Opie, Sharknado, Spitz, Boy Band, Decibel, Change Order, Tatonka
  • Posted In: Ring of Fire

Mosey to the parking lot on the side of the building

COP: IWs (20x), SSHs (20x), CDDs (15x), Windmills (15x), High Slow Flutters (20x), Low/Slow Squats (20x)

Mosey to the parking lot in front of the bus loop

Conditioning drill 1 (repeat 2x):
– Bear Crawl to the 1st line
– Psycho Bunny Hop to the 2nd line
– Bear Crawl to the 3rd line
– Psycho Bunny Hop to the 4th line
– Sprint back then do Diamond Merkins (10x) and Parker Peters (15x)

Conditioning drill 2 (repeat 2x):
– Crab Walk to the 1st line
– Frog Jumps to the 2nd line
– Crab Walk to the 3rd line
– Frog Jumps to the 4th line
– Sprint back then do Wide-Arm Merkins (10x)

Mosey to the marked parking lot
– 20 yard wind sprints to the 20, 40 and 60 yard lines then plank
– 100 yard dash (2x)
– 20 yard wind sprints to 60 then plank
– 20 yard wind sprints to the 20, 40 and 60

Mosey to the parking lot near our cars

COP: X&Os (15x), Oblique Ups (15x), Superman (3 x 10 counts), Burpees (10x), Moroccan Night Clubs (30x), Peter Parker Push-Ups, Heels to Heaven (15x), Burpees (10x)

Moleskin: We are the leaders who our community has been waiting for. Take action to lead and help others without being afraid to fail. Sven Goran Eriksson says that “the greatest barrier to success is the fear of failure.” We should rely on faith because God and His army of angels back us when we take the initiative to lead.

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Beat down Part Deux

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  • QIC: Jekyll
  • When: 10/28/2014
  • Pax: Photobomb, Sarrano, Nirvana, Trucker, FNG: Pig Pen, FNG: Sir Topham Hatt, Corn hole, Gears, Stacker, and 10 others- I apologize. Phone was dead.
  • Posted In: Golden Corral

Dusted off a very successful (sucktastic) beatdown from a couple months ago.  Second time around, it did not disappoint!

COP: Usual suspects SSH, Squat, IW

The Thang:

Start at Bank. Run to bottom of Hill.  5 X 3 Merkin Burpees.

Run up Hill. 5 Bombjacks.

Run to Wall- Lunges then 10 CDD

Run to Bank- Bear Crawl then 20 LBC

1 lap includes 1/2 mile run

Finish with 10 minute Ab Lab as the group joins.  Including but not limited to: LBC, Freddy, Hellooooooo Dolly, Heels to Heaven

Run back to COT

NMM

Great work and welcome FNGs Pig Pen and Sir Topham Hatt.  You did a great job on your first post!  I laid a challenge to the PAX:  Choose something to be better at for the day.  Choose something to do better by the end of the week.  Be specific.  Do it.  Be accountable- check in on your fellow PAX and be accountable to them.

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F3 Dads of the Fort – Pre-Blast

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F3 Dads is coming to WEP November 8th and December 13th!

What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?
-WEP
-November 8th and December 13th from 9:30 – 10:30
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.
-Expect a Christmas theme at the December 13th F3 Dads workout.

Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 8th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities.  After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc.  Each F3 Dad workout will end in a COT and prayer.

What about F3 Names for the 2.0s?
In order to save time, think of a name for your 2.0 before the workout.  They can participate in the name-o-rama or you can share it for them.

What about Naming new FNGs (New members of the PAX)?
We will name them in the COT!  2.0s will enjoy that.  Remember Pusher’s church rule.

Looking for Q’s:
If you are interested in helping me Q these workouts please let me know.  Depending on the size and age diversity of the group we might need several Q’s  at each workout.  You can DM on Twitter (@F3Rooney) or email me at wallacem@fort-mill.k12.sc.us.

If part of this Pre-Blast sounds familiar…thank White Lightning!

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The Fort Bible Challenge Speaker Series – Haywood from F3 Foundation

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  • QIC: Pusher/Cake Boss
  • When: 11/14/14
  • Pax: All Invited
  • Posted In: Uncategorized

PAX,

This year we took on the challenge to read the bible within the year. As part of that we added some accountablity through meeting once a month to discuss the readings together.

We also had speakers come and give some testimony and what it means to be a leader in the community while practicing “I am 3rd”. Its not always easy!

We first had Greg Pendarvis, Founder of Victory Sports Outreach. Victory provides youth sports activities at low cost or free for kids, while teaching them biblical principles. Greg’s own life and experience was an awesome story, but to hear what Victory Sports is doing for kids right here in our back yard is “I am 3rd” in action.

We had Dee Christopher come and talk to us about being Principal of Fort Mill High School and the balance of his job, raising his own family and staying true to his faith. Dee shared the pressures that kids face today and that it is higher than ever and the best way to navigate those pressures is through a solid family foundation with involvement from both parents.

On November 14th at Eternal Church offices, (Baxter behind Zaxby’s), Brendan Pierce aka Haywood will be coming to talk to us about his experience and starting the F3 Foundation. Haywood, like many of us realizied that power of men coming together for a common cause and the influence it can make in the community. F3 is not just a workout in the gloom, but a  gift to be shared and used to bless others in ways we could not individually, but as a group of leaders with focus and determination.

Come hear Haywood’s story and about the F3 Foundation. How you can lead in someway in the community.

It is free and only requires your presence, open mind and open hearts.

November 14 6:00am

Eternal Church Office off Hwy 160 (behind Zaxby’s)

Contact Pusher or Cake Boss with questions.

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The Fort – Black Diamond

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4 brave PAX met for an extra early downpainment at 4:55AM at The Coop for the next installment of the Black Diamond. While a little light in attendance, the PAX who were there brought their game face.

The Thang.

Warm Up
SSH x 50
Windmill x 20
Mountain Climber x 20

Mosey to the Band Lot
100m sprints with no recovery, all out x 20
at the halfway, 20 air squats

Next we moved onto Tabata. 7 exercises, 8 reps at 20s, with 10s rest in between
Jump Squats
Speed Skaters
Peter Parkers
Carolina Drydocks
Mac Tar Jai
Grave Diggers
Abs (LBCs, Low Slow Flutter, Freddie Mercury, Rosalita) – each is 50s with 10s rest

Mosey to the hill for Jacobs Ladder
12 Burpees down to 7 at the top of the hill
7 Merkins up to 12 at the bottom of the hill

Back to the band lot for the finale
30 yard bunny hop, 30 yard crab walk, 30 yard bear crawl, rinse and repeat.

COT

Naked Moleskin
Announcements – new workout starting tomorrow at Marvin Ridge
Prayers out to Maximus’s wife for speedy recovery with back pain and to Cable Guy for a quick recovery from his hernia surgery.
Praise for the blessings that are given to us everyday and for the men that make us each accountable to one another, our families, and our community.

Iron Sharpens Iron.

Next up with Red Banjo for a Black Diamond that he may contemplate for the midnight hour.

Chicken Wing

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Taking up the Armor(y) to move from Fear to Faith

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  • QIC: Chicken Hawk
  • When: 10/27/2014
  • Pax: Trucker, Greenwave, Hooker, McGruff, Skeeter, Saltstate, Deacon, Jekyll, Decible, Destiny, Change Order, Lug Nut, FNG (Spitz), Gridlock, Tatanaka, Gears, CSPAN, Trucker, Boy Band, Cake Boss,
  • Posted In: The Armory

This morning 20 men sucked in the Gloom at the Armory to enjoy some exercise of the mind, body and spirit.  Fear can cripple you into inaction.  Surrendering your fears to God helps you move from fear to Faith.  The closer you are to the Lord the more faith, confidence and significant your life will be as you walk with the Lord.  Identify your fears, name them and surrender them!

The THANG!

Warm up –

– 20 SSH

– 15 Mountain Climbers

-15 Imperial Walkers

– 15 Wind Mills

Pain Stations – Repeat exercises in each group for 3 minutes.

Station 1 – 10 kbs, 10 up right rows, 10 shoulder press repeat

Station 2 – 30 count wall sit with weight over head, 10 count balls to wall

Station 3 – 15 skull crushers, 15 derkins, 15 dips

Station 4 – Run up and down steps with bell non stop

Station 5 – 10 calf raises, 10 step ups, 10 side steps

Station 6 – Bear Crawl up and back down hill, 6 burpees

Wind Sprints –

– Run

– Shuffle out and Karaoke back

Mary – 3 min (30 sec each)

– LBC

– Freddie Mercury

– Hi Lo Flutter

– Helo Dolly

– Protractor

-LBC

COT

 

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Inverted What? – Monopoly

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  • QIC: Senator Tressel, Cornhole
  • When: 10/25/14
  • Pax: Decibel, Smuggler, Cash, Minute Man, Change Order, Serrano, Gears, Crab Cakes, Spiderman
  • Posted In: Alcatraz

F3 Monopoly

11 game pieces (PAX) gathered for a sprint fest and monopoly F3 style beat down. 

The Thang

COP
40-SSH
25-Mtn Climbers
25-LBC’s
25-Hello Dollies
Merkins, CCD’s, Merkins, CCD’s
Mosey to infield wall
3 cycles of karaoke across baseball field, inverted wall walks – Crowd pleaser, especially for the first time contestants.
5 cycles of sprints across baseball field – enthusiasm really increased after 3rd cycle

The Race Car (ST) handed off to The Shoe (CH)

3 cycles of bear Crawls and wall sits as waited for daylight.

Mosey to other field – Monopoly
Partner up – someone you don’t know very well
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise.  Switch and repeat
If roll same number back to back go to jail
Stations
1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-Karoke to fence and back
5-20 Mtn Climbers – karaoke
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-Bear Crawl to Fence & back
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-Side Shuffle to fence and back
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freedy Mercury’s
22-Lunge Walk to Fence & back
23-20 Parker Peters
24-20-Plank Punches

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