Riverdance to the USMC Mud Run

2014-09-29Leave a comment

QIC: The Beast
When: 09/29/14
Pax: Bounty Hunter, Sharknado, Pebbles, 1-Niner, Stingray, Magic Mike (FNG)
Posted In: The Snake Pit

Warmup:
Parking lot footwork from one end to another including to get the HR up and legs stretched out:

Moderate jog
Butt kickers
High knees
Extended leaps

The Thang:
Mosey to the four square special and time for COP.

Imperial Walker
Merkins
Parker Peter
Low Slow Squat
Mountain Climber
Moroccan Nightclub
A couple others sprinkled in

Mosey over to the wall. People’s Chair 3 x 30 seconds. Mosey curb side, time for Riverdance. 1 x 20, 1 x 40. Fancy footwork here by the Pax.

Mosey over to the bus loop.

Wide arm merkins
Sprint partial loop (PL)
Peter Parker
Sprint PL
Carolina Dry Dock
Sprint PL
Diamond merkins
Sprint PL

Mosey to the playground

Bench dips 1 x 20
Obstacle course challenges
- Overt the net
- Pull ups
- Up the pole and down the slide
- Plank
- Over the net
Bench dips 1 x 20

Mosey back to the wall

People’s Chair 2 x 30 sec
Balls to the wall 2 x 20 sec

Moset to the grassy knoll

LBC’s
Low Slow Flutter
Freddy Mercury
Hello Dolly
Low Slow Squat

Mosey back to the parking lot for Name-o-rama and Ball of Man.

Triple Claps to Sharknado for the first F3 Indian Land EH in The Fort year 3. Reminds me of the Long Slow Distance talk from the 2nd Annual Invergence. Strong showing by the Pax today.

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Burpee Bell

2014-09-29Leave a comment

QIC: Decibel
When: 09/29/2014
Pax: McGruff, Backdraft, CSPAN, Boy Band, Greenwave, Gears, Change Order, Chicken Hawk and Tatanka
Posted In: The Armory

Ten men came out for some nice Kettle Bell fun and found some burpees along the way.

Warm up Lap
One Minute on 20 Seconds Off
90/45
Chest to Back Pullover
Two Handed Curl/Preacher Curl
Goblet Squat
10 burpees

Mosey to Station 1
KB Merkin
Figure 8
Back Lunge with pass through
Toe Taps
10 burpees

Mosey to Station 2
Halo
Upright Row
Dead Lift
20 Sidewinder (Serpentine) Burpees

Mosey to Wall
Squat Curl
Shoulder Press
Stairway Wheel barrow
Dip
10 burpees

Mosey to Station 4
Chest Press
Peoples Chair
Skull Crushers
Balls to the wall
10 Sidewinder (Serpentine) Burpees

There was plenty of chatter today amongst the PAX about how much they enjoy the burpee. I hope that they were able to get their fill today. Shout out to McGruff for asking for more burpees.

Prayers for all the PAX that are nursing injuries and illnesses.
Praise for Chicken Hawks wife and her job

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F3 The FORT Invergence Trivia

2014-09-28Leave a comment

QIC: Santini and the Fort PAX
When: 09/26/14
Pax: About 55 FORT PAX who were able to make it....
Posted In: Alcatraz, Block Party, Flight Plan, Golden Corral, Laces In, Laces Out, Ring of Fire, Slow Burn, The Armory, The Fort, The Ranch

What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

Who slept in on the morning of their Q? CSPAN
What was the original F3 group called? CAMPOS
What was the original name of the Coop? Abundance of Pain
“If your _KNEES_ aren’t dirty, you are not doing it right”
Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
LIFO stands for: Last one in first one out
What song and band translates into the premise of F3: Rush, Tom Sawyer
Has anyone splashed merlot during a workout? Yes
What Metro pax led the first workout at the Fort? Swamp Fox and Boone
How many times has Dredd Qd at The Fort? 1x
What does CSPAN stand for? Can’t seem to pick a name
What was CSPAN’s second F3 name? Apple Jacks
Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13? Santini, DD, Senator Tressel, Peach, Red Banjo
I2 stands for: Individual Initiative
Who received the first “pom pom” trophy? Aquaman
How many pax from Fort have completed a goruck? 6
Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
Part 2: Who is responsible for this exercise? Maximus
Who coined the term “chicken and wisdom” Cake Boss
Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
Which member of the Fort Mill pax is lactose intolerant? Cable Guy
Which Fort member Q’d his own workout of one? Crab Cakes
Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked? DD and Santini
Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
Who wrote the pre-blast for the very first Saturday workout at WEP? DD
Who likes to do Mak Tar Jai with his legs? Trucker
Where was the original location for Game Plan? Baxter Starbucks
Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
How many F3 workouts are there in the Fort Region? 16
Who has the best hair? Still up in the air

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Is this going to be the longest warm-up ever? #84serpentine burpees

2014-09-28Leave a comment

QIC: CSPAN
When: 09/27/14
Pax: 1-Niner, Bounty Hunter, & Beast (LIFO)
Posted In: The Reservation

3 strong showed up to see what I could deliver after a night of birthday party celebrating at “The Fort” convergence. This was my first Q at Indian Land, and I was not going to disappoint. #oldmanstrong

I kind of played going to the upper parking lot as part of my ploy, that maybe some PAX might need us to stay around basecamp, as their alarm clocks may have required an extra snooze or two, and we would need them to easily find us, but really I had no intention of ever leaving that lot. 60 minutes of pain or basically the longest warmup ever. No excuses or escape.

THE THANG:

There are 28 parking spaces across upper lot.

We started with normal warmups:

20 SSH

20 IW

20 Squats

20 Windmills

20 Moroccan Night Clubs

This workout was really based on 3 rotations of serpentine burpees at ever line going across the lot. The definition of a serpentine burpee, is a burpee including a leg jack, and both a single arm left and a single arm right plank. Seemed like an easy goal.

So in between those 3 rotations of burpees, I included a wide variety of down and backs, here are the highlights that included:

Bear crawl / lunge walk

Backwards bear crawl / backwards lunge walk

A variety of at sprints 50%, 60%, 70%, 85% & 100% forwards and backwards.

Crowd favorite was the hand release pushup at ever line…truly exhausting even by 1-Niner standards

Dance party favorite was SSH, IW, & squat at ever line…we looked like the worst line dancers in the west…followed by high knees with jazz heads, just because I knew we could not look any weirder…

ABLAB 100

LBC, Hello, Flutter & Rosa

EXTRA CREDIT – because Indian Land always goes “harder”

ABLAB 60

LBC, Hello, Flutter, & Rosa

Overall an extremely fun morning with 3 strong and fit F3 brothers as we sweated buckets…all about 50 feet from our cars…sometimes the best workouts are just that simple.

Where you at Pebbles?

Always an honor to Q, and appreciate being part of a great new AO, PAX in Indian Land understand F3…enough said.

Made myself sore…must have done something right,

CSPAN over and out

TClap |

Pre-Invergence DownPainment

2014-09-26Leave a comment

QIC: High Life
When: 09/26/2014
Pax: Trucker, Package, WWL, One-Niner, Boy Band, Assassin, Sharknado, Solid State, Gears, Gecko, +1 more whose name I missed on the recording (sorry!!)
Posted In: Slow Burn, The Fort

12 PAX rustled out of bed for a pre-invergence downpainment at Slowburn.

The Thang:

Mosey from Chik Fil A to parking lot beside Baxter’s Bunch

SSH x20
Low Slow Squat x20
Windmill x20
Merkins x15
Walking Imperial Walkers from one end of lot to other
Karaoke to end of lot and back
Side Shuffle to end of lot and back
Bear crawl to end of lot

Mosey to Empire Pizza

Partner up for Crazy 8’s. Partner 1 runs in parking lot in a figure-8 shaped patten while Partner 2 performs a series of exercises. Exercises are 8 reps each of Merkins, Squats, LBC’s, and running partners choice. Each partner runs and does the exercise set 8 times.

Mosey to Lowe’s parking lot

Break into groups of 4 for 4 Corners. Corners are various waypoints in the parking lot such as light poles spaced approximately 100 yards apart. Corner 1 does 10 Carolina Drydocks and 20 LBCs. Corner 2 does 10 Burpees and 20 Morccan Nightclubs. Corner 3, 10 Merkins and 20 Hello Dollies. Corner 4, 10 Diamond Merkins and 20 SSH’s. Rinse and Repeat x2.

Mosey to Empire Pizza for Wall Sits and Balls to the Wall x2.

Mosey back to Chik Fil A.

COT – Reminder that tonight is The Fort’s Invergence at 5:30 at the ASC Greenway.

TClap |

Sharknado 3: Coming to Indian Land!

2014-09-26Leave a comment

QIC: Sharknado
When: 9/25/14
Pax: Sharknado, Opie, Pebbles, One-Niner, Dr. Duke (formerly Chumley)
Posted In: Uncategorized

VQ for YHC today, thanks for all the support from the Pax and inspiration and the example of the Forts Q’s.

Warm Up:

25 SSH
25 Imperial Walker
25 Windmills
20 Mummy Kicks

The Thang:

Mosey to the Practice field (through the Mud)

Complete the following 4 times

Sprint 120 yards followed by (15-10-5-1) squats
Side shuffle back/football skips (your choice)
Global Burpies (15-10-5-1)

Plank until everyone is finished

Mosey to dragons Back

3 sets bear crawls, Merkins at top

Mosey to the Arsenal

Partner up – one runs one works

Complete 120 of each exercise as a group
Pull ups
Merkins (different style every time partner gets back)
LBC’s

Audible due to time

Abs:

20 Machine Guns (formerly butterflies)
15 Aqua mans
20 Frederic Mercury

COT:

Pray for the injured, travel for the Pax this weekend, and turnout for invergence.

TClap |

The Original AO

2014-09-25Leave a comment

QIC: Decibel
When: September 25, 2014
Pax: Mr. Clean, Maximus, Cable Guy, Tatanka, Twister, Bolts, Double D, Java, McGyver, C-SPAN, Aquaman, Bubba Gump, Gears, Santini, Pusher
Posted In: Laces In, Laces Out

Nine men took on the challenge of the boot camp beat down. Ten others went for a leisurely jog on this brisk and rainy fall morning. As always it was a pleasure to lead the men of the Fort. It was great to be back at Walter Elijah where it all began for me two years ago.

Mosey around park
Circle up
Imperial Walker x20
Mountain Climber x20
Cherry Pickers x20
Peter Parker x20
Windmill x20
Parker Peter x20
Merkins x10

Mosey to long hill
Jacobs Ladder with Sidewinder Burpees descending from 7

Mosey to Playground
Groups of three
#1-pull ups
#2- dips
#3-run a lap
Each member do each station three times

Partner up
#1 Hanging Knee lifts
#2 LBC
Rinse and Repeat
Rinse and Repeat

Mosey to light pole hill
Hello Dolly x20
Run to top of the hill
X’s and O’s x12
Russian Twist x10

COT

Don’t forget Invergence on Friday 09/26/2014
CAH 09/27/2014

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Head Shoulders Knees and Toes… and running

2014-09-25Leave a comment

QIC: Jekyll
When: 9/25/2014
Pax: Lug nut, anchor man, beacon, chicken hawk, cornhole, mcgruff, Lily, el presidente, change order, tattoo, cake boss, chicken wing, Senator Tressel, Tan Line, Fly By
Posted In: The Ranch

Look up the definition of “Gloom” and you will find a picture of this morning at The Ranch and no doubt at our ever expanding AOs in the greater Fort Mill, Rock Hill, and Indian Land areas. 5:15, drizzle, and 16 men ready to step up for a beat down.

Mosey to SMS

SSH, Merkin, Squat warm up

Crazy 8’s (audibled to Crazy 4 or 5’s…)

8 laps(1/4 mile) Top: 8 jump squats, 8 dips; Bottom: 8 burpees, 8 LBCs

Mosey to upper lot

Partner Derkins/Merkins .

Partner 1: Plank; Partner 2: Derkins 10 each. x2 flapjack

WIndmill, Monkey Humpers

Cake Boss requests to get closer to the music. Request granted. Cant work out a the Ranch and not get down to some country fried country music

Series of lung walks, backward lung walks, sumo walks, squat jacks, Peter Parkers, Parker Peters, and maybe even Mountain climbers, 3-Merkin Burpees… Not sure- I blacked out

Sprint O Rama

50%, 75%, 50%, 100%, 100%

Anchor Man was dying to go to the night club- so we went, Moroccan Style. For 2 minutes straight until the All American Track Team returned.

YHC VQ at The Ranch. So many options, so little time…Great job by the PAX. Pushed a little hard today. Everyone responded well. I look forward to the next time!

TClap |

Kicking in the door

2014-09-24Leave a comment

QIC: Double D
When: 09/23/14
Pax: Atticus, Nirvana, Gekko, Tan Line
Posted In: Golden Corral

5 renegade Pax posted at Golden Corral to raise the virtual Shovel Flag while the regulars sucked in some WEP gloom at Block Party. An inspiring display of accountability and solid dose of pain made a statement — You can lure Pax away from GC but you can’t close it down!!!

The Thang

Warm up jog in the area (YHC posted late on foot and missed the launch…not clear where the Pax ran, but they did not run home!)

SSH (kind of like the new born foal struggling to its feet for the first time….the Pax were moving but were searching for some direction and trying to find some zeal)

YHC posts and is handed the baton…YES!

Merkins x12

Peter Parker x12

CCD x12

Slow sumo squat x20

Mosey to benches at storefront for pain stations
Station 1: Dips x25
Station 2: Continuous curb step ups
Station 3: Continuous LBCs

Repeat cycle with Derkins x15, Curb jump ups and Freddie Mercurys

Rinse and Repeat whole cycle of 6 stations

Mosey to Valley of Darkness

Plank sequence

Run to top of hill, 5 burpees at top, run back (repeat counting burpees down to 1)

6MoM (dealer’s choice) — Freddy Mercury, flutter, Rosalita, Russian twist, Superman

Indian run back to shopping center

Line up at first speed bump near HT

Sprint to each street lamp (6 total?) stopping for 10 merkins at each one

COT

Naked Man Moleskin

Funhouse and WWL thought they were shutting down GC for the Fitness Test at WEP, but little did they know some Pax had other ideas in mind!

T-claps to the Pax for launching in the gloom when none had any prior Q experience. Accountability creates real magic! No excuses, no fear, no regrets. Just get after it!

This spontaneous Q situation provided a remarkable redemption opportunity for YHC after whiffing on my scheduled Q at GC last week (BTW, I did not fartsack….I posted at BP). It was a pleasure and honor to lead once again.

It is amazing what 2 years brings — there are no longer questions about how to get pax to post….we can’t keep them away!!!

TClap |

Sledding – It Looked Good on Paper

2014-09-24Leave a comment

QIC: Beacon
When: 09/17/14
Pax: Chicken Hawk, Back Draft, Deacon, McGruff, Cable Guy, Change Order, Who Dat, Gears, Cake Boss, Chicken Wing, Opie, Decibel, Sharknado, Pebbles, One-Niner, Spackler, Assassin, MacGyver, Car Bomb, Trucker, Boy Band.
Posted In: Ring of Fire

22 Faithfull PAX made the decision to see if Beacon would deliver a quality workout. YHC felt the pressure to ensure PAX of all fitness levels enjoyed a beatdown. I hope I delivered.

The Thang

Slow Mosey (a short distance, to stay within close proximity of Beacon’s vehicle)

SSH x 12

Windmill x 12

Imperial Walker x 12

Mountain Climbers x 12

Morracan Night Club (palm up) x 12 ; palm down x 6

Split into 4 groups and grab a sandbag out of Beacon’s ride

Mosey to driveway in front of NAFO, with PAX carrying the bag, handing off to a teammate every 30 paces (or so)

Plank up, with your team, head to toe

Bear Crawl, Indian Run style x 3 (awkward at first, but a crowd pleaser)

Mosey to LAX field, still changing bag carrier every 30 paces

4 Corners

One memeber of each group pushes a sled, loaded with a sandbag, across the field and back (looked good on paper), while teammates do one of the following exercises. Rotate to next station when partner pushing the sled returns. Odd number, so we did 6 stations

Squat, Lunge, Squat Jacks, Monkey Humpers

Mosey back to small parking lot for:

Plank Sequence

Carolina Dry Docks x 15

Merkins x 10

Mosey to the big lot/ band lot

Suicides, going as far as you can in 5 yard increments, for the following durations:

30 sec

60 sec

90 sec

I honestly can’t remember if we did any exercises in between these. I had planned to do 2 sets of these, but the clock was running out (and so was my oxygen)

Mosey back to COT for Mary

Naked Moleskin

After sharing the story of the little boy that was born deaf, then had an operation to give him the gift of hearing, YHC drew a comparison to the Q in the sky. What a miracle it is for us to have His ear. He hears our prayers. And, frankly, we can hear Him. For some of us (YHC included), we just have to adjust our ears (our heart) and listen.

Everytime I enter the gloom, it is a great experience. But, leading the PAX for me is also always humbling, exciting and invigerating. I hardly slept the night before. I was honored and look forward to the next time.

* I added a little something I first saw when posting @ F3Spartanburg a couple of months ago.Since this post, I have heard that it originated with F3Columbia. Whoever came up with it, thanks and “Aye!” As each member of the PAX called out his birth name, age and F3 name, the enitre PAX echoed his F3 name. It helps reduce the mumble chatter, allows everyone to hear the guys F3 name and builds comraderie. I could hardly wait to see how it would go over with our PAX in Fort Mill. I think it was well received.

See you in the gloom.

Beacon

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