The Fort/Coop: Keepers of the why

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  • QIC: Santini
  • When: 9/24/14
  • Pax: Cake Boss, spackler, Senator Tressel, WWL, Chicken Hawk, McGruff, Cable Guy, Chicken Wing, Aqua Man, Decibel, Opey, Package, Assassin, Aztec, Rock Thrill, Sharnado, Trucker, Gears, Change Order
  • Posted In: Ring of Fire, The Fort

20 Pax found the well lit gloom at The Coop this morning for a a light sprinkle, cool morning, and some smack.

The Thang:

Santini on Q.  Mosey to School.  Found some dark and COP.  hold plank, 6 inch, up downs.  Debated if these were merkins, but opted for just stretches.  SSH, Imperial Walkers, Mountain climbers, squats, merkins.

Mosey to wall.  Partner does balls to wall while other runs to hill 5 pullups at ROTC center, switch.  Repeat with lap around park, repeat with squats versus bttw, repeat with merkins.  LBCs, 5 OYO burpees, mosey to parade deck.

10 yard sideways bear crawls, run the line ot other side, 10 yard sidways, down the field the entire field.  Shoulder smoker to say the least.

Line up for 5 burpees, mountain climbers, low slow flutters, merkins.

Moleskin:

Talked to PAX about being a keeper of the why.  No new PAX today.  Over half the PAX have been Q’s before.  The idea is that as a leader you don’t just own the What.  You have to own the why.  Why do we do what we do?  That has to be lead with everything you say, do, act.  Also discussd IATA again from Saturday.  Individual Initiative, Accountability, Teamwork, and Attention to detail.

In order to grow, and grow this thing big and with depth in the community, all of us have to own the why.  We need to see beyond the workout, into the lives we touch, and see the greater purpose and meaning behind this movement. – Santini

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Pre Blast: Wednesday workout in Rock Hill

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  • QIC: Padre, Mayhem and Bogey
  • When: 10/1/14
  • Posted In: Uncategorized

The Fort is excited to announce another expansion in Rock Hill with the launch of a weekday workout on Wednesday, October 1st at 5:15 AM. This workout will be a combination of both boot camp and gear which should mean lots of pain for the Pax.

The new AO will launch from North Rock Hill Church located at 2562 Mt Gallant Road in Rock Hill. The site is just over 6 miles from Walter Elisha Park so it is a great option for Pax from Tega Cay, Fort Mill and Rock Hill. Here is a link to the location: https://www.google.com/maps/place/North+Rock+Hill+Church/@34.99461,-81.003345,15z/data=!4m2!3m1!1s0x0:0x6ad43e464afb0962

North-Rock-Hill-Church-24

The AO has lots to offer including 39 acres of mosey, pull up bars, ropes, sand bags and soon there will be tires!

There has been tremendous growth in Rock Hill and we ask you to continue to EH guys to make this another successful launch. Come out and support Padre, Mayhem and Bogey as they continue to grow Rock Hill and The Fort.

We look forward to seeing you on 10/1.

Aye!

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BlackDiamond-Internet & Jokes

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  • QIC: WorldWide Leader
  • When: 09/22/14
  • Pax: CSPAN, Chaser, Aquaman, Back Draft, Funhouse
  • Posted In: The Fort

6 pax came to the call for the latest Black Diamond.

The Thang:

Short jog around River Gate Elementary over to open field next play ground, COP:

SSH, Wind Mill, Squat, Mountain Climbers

Move on out, decent paced jog down Hamilton Rd (1/2 mile)

Stop at the NC/SC boarder to honor the cross with a set of Jack-Webbs (1 push up / 2 overhead presses) to 6

Move out, 1/2 mile to the First Tree

This was the First Tree, of many, 56 trees to be exact (and there were move, just ran out of time).

Pax lined up on this First tree to begin the tree trial to the Internet, the interval was as follows

  • Burpee mile first tree (frog jump, burpee, frog jump, burpee, etc)
  • Lunge walk
  • Bear crawl

Repeat until final destination, the Internet.

For those pax that did not show, the Internet was invented by Al Gore and is hosted on Altura Rd, South Carolina, and is guarded by over 70 trees.

Whence the distination was reached, pax did another Jack Wedd to commorate (set to 5).

Return trip back to River Gate:

  • Interval speed work, run to first tree, jog to next, repeat all 56 trees
  • Jog back to River Gate Elementary
  • 1/2 mile out Funhouse calls pax to jail break it home, aye!

Moleskin:

Those concludes another successful Black Diamond. T-CLAPS to the pax for starting off their monday with a strong down painment.

Pax was thankfull QIC had a headlamp to spot Charlotte’s Web in several of the 56 trees (although it looked more like a Black Widow), Funhouse almost turned this into a FiA workout with his screams.

Funhouse and Chaser broke up the burpee mile rotation with a few pirate jokes, be sure to ask him for a few at the next workout.

Jekyll and Funhouse were late light texting and I guess Jekyll stayed up a little too late waiting for the reply text (that never came) cuz Jekyll was a no-show….

CSPAN has the next Black Diamond.

WWL

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F3 Patriot Backblast – Unreasonable Progress

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  • QIC: Peach and Audit
  • When: 09/19/14
  • Pax: 13 PAX: Audit, Peach, Twister, Pusher, Fusion, Winchester, Padre, Mayhem, Mayheim, Bogey, Cheeto, Mulligan
  • Posted In: Uncategorized

Peach – Mosey to COP
SSH * 25; Freddie Mercury * 15; Hello Dolly *15; Merkins * 15; Imperial Walker * 15
Mosey to LOP (Line of Pain)
Back pedal length of field; Rosalita * 15; Dry Dock * 15
Karaoke length of field; SSH * 15; Merkin * 15
Shuffle length of field; Squats * 15
Mosey to Bleacher work; Derkins * 10, Step-ups * 15, Dips *20, all OYO… Shampoo
Mosey to parking lot; Alternate Bear Crawl with Lunge Walk; Oopmash (shampoo backward… almost – Backward Lunge alternated with backward Bear Crawl); Shampoo
Mosey to Flagpole and respect the colors
COP: SSH * 15; Merkin * 15; Leg Press * 15
Mosey to Wall; Chair for Pusher 10-count (Pusher struggles with big numbers); Balls to the wall for 10 count; Chair for 10 count
Mosey to the Hill of Despair – handoff to Audit

Audit – Jacobs Ladder; 5 X with Merkins at the base and Burpees at the Summit
Four Corners (ladder) for 15 minutes: Hold 10 count plank at 6 inches to start each corner.
5 Burpees; mosey next corner (MNC)
5 Crunches; MNC
5 Merkins; MNC
5 Squats; MNC
Add 2 reps each exercise, each lap, always start with 6 inch plank
Mosey to Summit; 6 inch plank
Mosey to Wall; 6 inch plank
Mosey to Flagpole; respect the colors; 6 inch plank
Mosey to parking lot; Bear Crawl alternate with Lunge Walk back to COT
Still time for another 6 inch plank!

COT

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The Intimidator

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  • QIC: Funhouse and Senator Tressel
  • When: 09/20/14
  • Pax: Thriller, Decibel, Tatoo, Cornhole, Cable Guy, Smuggler, Maximus, Change Order, Trucker, Gecko, Package (LIFO), FNG/Tan Line,
  • Posted In: Alcatraz

After the shovel flag was planted, and the disclaimer was recited, 14 strong headed out for their weekly beatdown at Runde Park.  Here is what they did:

The Thang:

Funhouse at Q

RAR (run around Runde)

COP

SSH x 35, IW x 20, Low/Slow Squat x 20, Slow Merkin x 10, Windmill x 10, SSH x 30 (gradually faster cadence)

Mosey to retaining  wall behind home plate for some step exercises: step up (10 R/L), step down lightly (10 R/L), fast pace step up (10 R/L).

Mosey to bottom of big hill behind Runde (the Intimidator) for Jacob’s ladder:

Run up hill, 10 burpees, run down, 9 burpees, run up, 8 burpees, run down, 7 burpees , etc.  (Q calls audible to stop at 7 – the Pax breath a collective sigh of relief!). 

At the bottom of the hill, all Pax line up for indian run/bear crawl up the Intimidator.  Last man runs to front, everyone else bear crawls.  Bear crawl run all the way up the hill, down the path and back to the park.

Hand off to Senator Tressel

Mosey to playground and split into three groups

Group 1:  10 pull ups, Group 2:  20 merkins, Group 3:  10 reverse 2 steps up the picnic table.  Rinse and repeat two more times.

Mosey back to park and circle up for Tabata:  30 sec interval workout  20 secs on, 10 secs off (rest).  Do 8 sets (30 sec) of each exercise:  squats, Russian twists, wide-arm merkins, and burpees 

COT

After last week’s plunge into Lake Wylie, and Cornhole’s close encounter with a deer, this week’s workout was uneventful:    just some good hard work by the Pax.  The big hill behind the park is becoming more and more popular with Alcatraz Q’s.  Whenever we start to head down it, you can hear the ‘oh no’s’ and ‘ooh’s’ from the Pax because they know what is coming. This hill is now called ‘The Intimidator.’  Funhouse made good use of The Intimidator today with his burpee ladder and loooong indian run/bear crawl up the hill and down the path back to the park.  YHC borrowed the Tabata from Chicken Wing and brought it to Alcatraz.  Tabata’s are tough, but the Pax seem to have enough energy this morning to poke fun at the Q during the first couple rounds of squats and Russian twists.  No more jokes were heard once we got to the merkins and burpees, though.  Welcome FNG/Tan-line, who, we found out, is a former law enforcement officer.  Those who went to Dunkenteria after the workout got to see his scar from a serious gun shot wound a while back.  Glad you are still with us, brother and we hope to see you back next week.  Wow – what a great day for F3 at Runde!   It’s always a blast to Q and a privilege to be part of such a fine organization.

Announcements:

Invergence less than a week away – all Fort Mill/Rock Hill/Indian Land pax encouraged to attend.  Check your email about what F3 means to you and respond!

CSPAN and his wfe are hosting a couples shower (yes – it is a couple’s shower) for Car bomb and his future wife on Saturday, Sep 27.  Contact CSPAN for the specifics

Fitness Test next Tuesday, Sep 24 at WEP.  Only local Fort workout that day.  Check your fitness level.

Praises for a successful surgery and recovery for Decibel’s son.  Encouraging report on our brother Spark Plug who is recovering from a serious illness.  We miss you, brother.  Be well!

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Wheel of Pain

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  • QIC: Opie
  • When: 9/20/14
  • Pax: One-Niner, Pebbles, CSPAN, WWL, Tatanka, Iron Horse, Iron Pony, Beacon, Cake Boss, Beast,
  • Posted In: The Reservation

A new record was set at the Reservations today thanks to a little smack talk on the twitter and in support of the Opie’s VQ. 9 PAX where on site by 0700 to begin with a light jog and 2 met us at the destination. No need to bring your own equipment today the VQ (Opie), as he went all out for his fist time. Along with a little tour of The Reservation so everyone could see how much fun and painful this thing can be done, I had set up the main event by the Reservations pride and joy The Arsenal (the playground). Just throwing that name out there hasn’t been approved yet by the chiefs.

Warm Up:

Jog to the practice field

20 SSH

21 Windmills (Lost Count)

20 Imperial Walkers

The Thang:

After a quick warm up

Jog to the Dragons Crack (A hill divided by a drainage ditch)

Complete following 3X

Run half way up drop down 15 Merkins

To the top 20 Squats

When completed abs til everyone is done

Mosey to the Dragons Back (Check Pebbles backblast from 9/18 for an explanation)

A little unplanned but wanted everyone to get the taste of the full reservation

Run to the top 5 DerkinsRun down

Run up 10 Derkins (Back on schedule)

Mosey to the Main Event (The Wheel of Pain)

A circle shaped circuit work out involving some of Opies lively hood

1 min per station (Or until I get off the phone with work, thank you Tatanka)

1st station Squats with a LP24.5 tire with homemade handles

2nd plank while pulling a 19.5 tire from one side to the other (Use left hand to move to the right side then right hand to move the left side)

3rd Tire Drag (Leg burner)

4th Sledge Hammer (Personal fav)

5th Tire Burpy

6th Push Up drag tire to feet then repeat

7th Heisman w/ tire

8th Push Up across tire (Moving from one side to the other)

Rest: Indian Land style abs of your choice while not at a station

Mosey to the Arsenal

Jog around track half way stop 30 Turbo Leg Ups (single count)

10 Pull ups

15 Dips

20 Erkins

No time for rest

Repeat the Wheel of pain until 0755

Since we don’t quit early in Indian Land had time for a little abs

COT:

Pray for the injured and that we will all be great leaders and followers in our everyday lives.

Thank You gentlemen for the turnout today and coming to support me in my first Q. This group has meant a lot to me and I look forward to the pain every morning. Keep up the hard work and I plan to be there if not every morning as many as I can make.

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The Fort: Results of a home invasion headlock

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  • QIC: Santini
  • Pax: MacGyver, Flat Tire, Hasselhoff, Crab Cakes, Java, Longshanks, Rooney, Private Ryan, FNG...Panic Room
  • Posted In: The Fort

11 PAX posted on a cool, damp grass morning at the site of Walter Elisha Park in Fort Mill.  Exactly 2 years ago, this was the last weekend that WEP did NOT have a F3 workout going on there on a Saturday.  On the 27th of September that changed in 2012 when Dredd, Swamp Fox, OBT, and a few others helped launch The Fort.

My FNG posted today.  1 of my 2 definite maybe’s for the week.  A neighbor who has been commuting literally from Columbus Ohio to Fort Mill every week for 2 years while he helped transition his wife into a successful business.  Tclaps for that brother.  I did not have his cell phone, but stopped by his house on the way home last night for the official headlock.  Knocking on the door, his wife answered.  I said is “Call him FNG nameless” here?  She said yes, he was sitting on the couch playing with his daughter.

The pure beauty men of this tactic is they have no time for excuses.  It is a full on bumrush, home invasion headlock.  I do not recommend this; however, sometimes you have to just go old school and do a little outside your comfort zone cold calling headlocking.  Again, enter all homes with permission and hopefully at least some working knowledge of said FNG.

After a few stutters, stammer, and an attempt to use the sister in law’s cousins, aunt visiting something IKEA, he said, yes, I’ll be there.   Low and behold he posted this morning and seemed downright eager to be there.  Rocked the workout, and I think might actually come back.

During the pre work and telling this story to everyone there, we already had settled on the name for the FNG.  Simple, Elegant, with respect to the process by which he was inducted into F3.  If he would have had one, I think he would have used it………….

“Panic Room”

We then did a workout with 4 stations each one bearing the focus and direction around I.A.T.A.

We broke down the Individual Initiative, Accountability, Teamwork, and Attention to detail.  Inspired by a great story this week on F3Nation about accountability.  Shadowman reappeared with an ode to burpees, dry docks, and some flutter kicks.  I was blacking out.

Men, this is a simple process.  Reach out, bring them in, grow, develop, repeat.

Tclaps to the PAX for a hard workout today.

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Teamwork

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  • QIC: Trucker
  • When: 09/18/14
  • Pax: Trucker, Birdsong, Java, Gears, Anchorman, Mayhem, Audit, Airborne, Repeat, Package, Cable Guy, Pusher, Mr. Clean, Aquaman, Totanka
  • Posted In: Laces In, Laces Out

As always, it was an honor to head over to WEP to re-engage with PAX YHC doesn’t encounter with much. As 6 PAX took off running, YHC quickly discussed his struggles with teamwork and things focusing around YHC being first. As F3 strives for “I am Third” this YHC has been struggling and figured a good way to get back in focusing on being third is to develop a workout around relying on your teamwork.

The Thang:

Split PAX into 2 groups and Indian Run till opposite side of WEP

SSH x20

IW x20

Merkins x15

Windmills x10

Partner up with a fellow PAX and fireman’s carry to the HILL

Burpee Webbs: 1 Burpee at bottom of hill, run up hill, 4 shoulder raises. Repeat until 10/40

Mossy to playground

Partners work to combine pull-ups/merkins to complete 50/100 respectively

Partners work to combine military sit-ups/leg raises to complete 100/100 respectively

Mossy to COT

YHC had additional teamwork exercises (wheelbarrows, team sprints, etc.) but ran out of time. So the PAX got a break! Glad to lead such a great group of PAX. Prayers to Gears brother, Java’s friend, and Noah’s surgery. Plus, keep Spark Plug in everyone’s prayers, as well as others not mentioned.

Trucker

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And the Band Played On

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  • QIC: Cornhole
  • When: 9/19/14
  • Pax: Tatonka, One-Niner, Pebbles, CSPAN, Crab Cakes, Change Order, Boy Band, Catfish, Opie, Sharknado, Iron Pony, Iron horse, ??? (sound-off in comments), Deacon, Cornhole
  • Posted In: Slow Burn

15 instrumental men unknowingly participated in an orchestrated Slow Burn

Mosey to Lowes Parking Lot
F – SSH x 20- High knees, Butt kickers, IW x 20, Sideway Squats
3 – Windmills x 15, Bear Crawl, Lunge walk, Moroccan Night Club x 20, Bunny Hops, Lunge Walk, LBC x 20, Crab Walk

S – Mosey, SSH x 20
L – Mosey, Karaoke, Merkin x 10, Side Shuffle
O – lunge walk, Sideway Squats, backwards lunge walk, Sideway Squats
W- mosey, Mtn Climbers x 15, Mosey, Peter Parkers x 15, Mosey Parker Peters x 15
B – Mosey, Sprint, Diamond Merkins x 10, Sprint, lunge walk, Sideway Squats, backwards lunge walk, Sideway Squats
U – mosey, Wide Arm Merkins x 10, CCD x 10
R – Mosey, Plank Punches x 10, Alligator Walk
N – Mosey, LBC’s x 20, Flutter Kicks x 20, Freddy Mercury’s x 10

Sprint/mosey to COT

Appreciate everyone’s flexibility and going with the randomness.

Announcements
CSpan – Carbomb Party next Saturday at CSpan’s
Crab Cakes F2 Opp Movie Night FURY
Invergence Friday 9/26
Opie VQ @IndianLand
Monday KettleBell instruction

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Reservation 9/18 BB

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Warm up

15 SSH

15 Seal Jacks

15 Pole Jacks

15 Squat Thrusters

15 merkins

Mosey to 6ft Brick Wall

Muscle ups x15 three sets

Wall Sits 10 sec three sets

Calf Raises x20

The Thang

Mosey to Dragons Back aka B.A.S.H. aka Big Ass Steep Hill

Jacobs latter up Dragons Back:

5 burpees on top, 1 squat thrust on bottom. Decrease by 1 burpee and increase by 1 squat thrust each lap. Complete for 5 laps.

Mosey to Football field

20yd sprint to agility ladder

navigate agility ladder via bunny hop

20 yd sprint out

Reverse.

Complete entire Evolution 3 times

Rest: (aka Listen to Santini talk about how “cool” he was in high school)

Mosey to Jungle Gym

Complete 10 pull ups as unit. 3 sets

PAX unable to complete p/u are to remain on bar until set is complete or unit suffers penalty (5 merkins per pax coming of bar during set)

Full body weight dips till failure x2

body weight overhead press 10 reps x2

Navigate the Monkey Bars

20 alternating turbo leg ups

Navigate the Monkey Bars

Cool Down Lap

15 Arnies

15 Fredrick Hg’s (periodic table…look it up!)

Mosey COT

Another Great workout at the reservation. nuff said.

 

 

 

 

 

 

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