The Reservation is LIVE!

2014-09-04Leave a comment

QIC: One-Niner
When: 9/4/14
Pax: Pebbles, General, Sharknado, Opie, Bounty Hunter
Posted In: The Reservation, The Snake Pit

Today, as the 6 tribesman embarked on yet another peice of land to call their home, we very quickly realized that The Reservation is one of the best AO’s to experience. Very well lit at 0515 and plenty of area to hunt and fish for new WO opportunities.

Warm Up

SSH x50
High Knees for 50 yards
Butt kickers for 50 yards
Karaoke for 100 yards
1 mile Indian [Land] run – we have a new name for how the Indian run will be established on The Reservation – not your typical Indian run. Last man in line carries not 1, but 2 20lb Kettlebells and when YHC yells drop, man with Kettlebells drops and gives us 5 Burpees, grabs his Kettlebells and catches up with the group – crowd pleaser nonetheless.

The Thang

Upper Body Pyramid was the GAME the Tribesman were hunting for today.

2 Prison cell pull-ups
2 Front and Behind Pull-ups
10 Diamond Merkins
10 Dips on bars
Run around track
6 Around the World Pull-ups
12 Clap Merkins
20 Dips on Bars
Run around track
8 Wide Arm Pull-ups
15 Derkins – Foot on bars
30 Russian Twist
Run around track
10 Close Grip Overhand Pull-ups
20 Side to side Merkins
40 Russian Twist
Run around track
12 Chin-ups
25 Merkins
50 Russian Twist
Run around track

Repeat Backwards

Moleskin

Today’s workout was about making us stronger not only physically but also mentally and too always keep a positive attitude. A sudden reminder to this was the woman we all overheard screaming at the bus driver in the parking lot as we were all headed home. Reminder to us all, don’t sweat the little things (especially in the beginning of the day) as we should strive to remain positive in everything we do. You start your day positive, you will end your day positive. AYE!

Quick reminder to the those looking to post on a Thursday to The Reservation going forward. Once you turn on Doby’s Bridge Rd., please park in the parking lot first on your left – this way we can stay out of the bus compound. Saturdays are still good to park off of maintenance drive.

Have a solid rest of the week Indian Land, always a pleasure to lead this great (STRONG) group of guys!

TClap |

Next Exercise…SSH. Deja Vu All Over Again

2014-09-03Leave a comment

QIC: Free Bird & Maximus
When: 08/30/14
Pax: Cable Guy, Funhouse, Decibel, Mr. Clean, Cornhole, Brick, Tattoo, Pick-6, Lil' E, FNG (Drago), FNG (Fly-By)
Posted In: Alcatraz, The Fort

I found myself wondering after 125-150 SSHs if the PAX would have posted if they knew we’d be doing SSHs all morning long. Sometimes a pre-blast could be detrimental and in this case, Free Bird would’ve been solo had he “pre-blasted.” So, footloose and blister-free, 13 PAX found themselves at Alcatraz for a 6:30 woopin’.

The Thang:
Free Bird on the Q:
2 laps around the fields
SSH (20-30) between each of the following exercises:
IW x 20
Merkins x 15
Windmill x 25
Jumping Lunges x 22
CDD x 20
Crab Grab (think of a backup dancer break-dancing) x 20
Sumo Squat x 25
LBC Toe Touches x 20
Merkins x 15
Mtn Climbers x 20
Somewhere between 250-350 SSH in total. So much for footloose and blister free.

Hand off to Maximus:
Mosey to the playground & partner up
Partner 1: 10 pull ups/20 Dips Partner 2: Mak Tar Jah til Partner 1 finishes
FLAPJACK
Partner 1: 10 pull ups/20 Dips Partner 2: Decline plank til Partner 1 finishes
FLAPJACK

Mosey back to the field for 4 corners of Merkins
Run to each of the 4 corners of the field for 7 Wide-arm, 7 Regular, 7 Diamond
Mtn Climbers
Gator Merkins
Jack Webb 1:4 Ratio for a total of 7:28
Heel Touches
Low Russian Twist
Seal Team sit ups
Low Slow Flutter

As hard as Maximus tried to push the PAX, let’s not kid ourselves. The mass quantity of SSH had our feet smokin’ so nothing else really matter. Thanks to Free Bird, I’ll spend my time running the BRR on my heels. Yet, I’d sign up to do it all over again.
Announcements: 9/26 Invergence, Camp Care 5K this weekend, Premature Oktoberfest, Check the weekly email for all the others.
Prayers/Praises: Friends deploying to the Middle East, All of us men struggle with the hard conversation w/ our kids and must be willing to have our own barriers broken down as we work to become more humble.

Aye,
Free Bird & Maximus

TClap |

Let’s go to the Bullpen

2014-09-02Leave a comment

QIC: Jekyll
When: 9/2/2014
Pax: Cornhole, Trucker, Slow Pitch(FNG), Maximus, Double D, Nirvana, Decibel, Spackler, WWL, Change Order, McGruff, Repeat, Dufraine, CakeBoss, Back Hoe, Trucker, Smuggler,
Posted In: Golden Corral

With Funhouse absent due to travel, the right arm was touched, signaling for YHC to be called from the Bullpen and assume the Q. It was an honor to lead the men on a warm, humid morning. Into the Gloom…

COT

SSH, IW, Squat Jack, SSH, Windmill, and maybe a few other punishments

Mosey

Sound off in 3’s

Group 1: 30yrd dash, 5 burpees, dash back

Group 2: Jump squats

Group 3: Diamond Merkins

Cycle through- 2 sets

Group 1: Bear crawl 30 yard, Lunge Walk back

Group 2: Squats

Group 3: LBC

Cycle through- 1 set

Mosey to Church field

Push-O-Rama- On YHC count with 6″ hold on final rep

Merkin -10

CDD- 10

Wide Arm Merkin- 10

Diamond Mekin- 10

Sprint time- 40 yards each way

Line up facing church

Karaoke left

Karaoke Rt

Rinse/Repeat

50/75/100

Sprint 50% down and back

Sprint 75% D/B

Sprint 100% D/B

Indian Run home to shovel flag

3 minutes of Mary

Freddy, H2H, Dolly

Shout out to the PAX for a fast paced Golden Corral. Good way to start a short work week. Prayers for our brothers who are in the midst of career changes. Camp Care 5K, BRR, CAH, Invergence and many more opportunities to get involved outside of the morning work out.

Jekyll

TClap |

Labor Day Murph – NAFO USMC JROTC

2014-09-02Leave a comment

QIC: CSPAN
When: 09/01/2014
Pax: 1-Niner, Aqua Man, Atari, Audit, Beacon, Bogie, Burgundy, Cable Guy, Cash, Chicken Hawk, Chicken Wing, Cobra Kai, Deacon, Decibel, Freebird, Fusion, General, Iron Horse, Italian Job, Jeckle, Maximus, MacGyver, Miagi, Pebbles, Red Banjo, Trucker, WWL, Cobra Kai 2.0.
Posted In: Flight Plan, The Armory, The Snake Pit

Perfect day for a double down was said “loud & clear” by 29 hard chargers on Labor Day 2014. #redpill

0515 gather for your normal Monday F3 workouts across Fort Mill.

0630 gathering around the shovel flags at NAFO HS

group “Pledge of Allegiance” – lead by Cable Guy

0635 warmups

0640 “Murph” the workout coined by US Navy Seal officer Michael Patrick Murphy;

One-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile.

WHY: The Murph workout honors Michael Patrick Murphy (May 7, 1976 – June 28, 2005) a US Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star and the Purple Heart.

Murphy become a United States Navy SEAL in July 2002, after participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan during Operation Red Wings, a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the US Navy SEALs. Murphy and two other SEALs, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers.

0705 Extra credit – as we finished, we would pickup a runner, and make an additional track lap until the group finishes, most got a + 2 laps.

0730 COT, Pray & Praise, and Ball of Man

Notes:

Welcome to Atari and Miagi

3 high school age warriors, none of which were from NAFO, all 3 from FMHS, one was a JROTC

Fast group blazed through this Murph – BRR is good training

Double down groups were higher than expected – Armory, Flightplan and Indian Land

Pebbles was the only 40 pound vest “runway” model – props and T-claps

High quality mumble chatter, and very encouraging group battled through a very humid day

Some skinny kid with no beaning and no sweat pants showed up and burned the track up – Red Banjo is even faster on flat track

Great effort by all, always an honor to lead F3, especially on a day when we honor a hero. Until we #CSAUP again,

Over & Out,

CSPAN-

TClap |

Pre-MURPH Throwdown (Tomahawk Style)

2014-09-02Leave a comment

QIC: One-Niner
When: 9/1/14
Pax: Beast, Bounty Hunter, Chumlie (Chumly???)
Posted In: The Snake Pit

Week 2 for the new Indian Land expansion is still looking STRONG. I will have to admit though that as I woke up Monday morning to another humid gloom I was thinking that I could possibly be the only one out here today knowing that a MURPH was in mine and possibly others [not] attending future. But as I happily drove into the parking lot I had already found our two strong dedicated tribesman (whom I should have never doubted) waiting there for YHC – EARLY and ready to roll.

Warm Up

Again, knowing that a MURPH was in our future, the plan today was to stick to anything that did not engage running (legs) and or merkins/pullups (upper body). So today was strictly CARDIO and CORE.

3 rounds of 9 exercises, getting faster each round and ensuring full speed by the 3rd round (this may be stolen from another popular WO, will not name names – you will probably figure it out if you have done it).

Jog in place
SSH
Log Jumps
Heisman
Double Heisman
Butt Kickers
High Knees
Vertical Jumps
Mummy Kicks

The Thang

Sphinx Plank Crunch
Single leg walk-out to Sphinx Position (10 each leg)
Half Angel (10 each side)
Roller Boat
One leg lateral leap squat
Screamer lunge
Standing Roll
Plank Burpee
Banana Crunch (pretty much banana position with a crunch worked in multiple times)
Standing Dive Bomber (Burpee while keeping your legs straight and falling to push up position and pushing yourself back up)
One legged Burpee (exactly as it sounds – 10 each side)
Superman

Warm down “the new cool down”

Basically just repeating our warm up except starting at full speed and gradually getting slower.

Great job all around to the Tribesman who stepped it up for a CORE/CARDIO throwdown this morning. Also, a VERY nice compliment to the MURPH – which is still leaving me sore!

TClap |

Like your hair is on fire!

2014-09-01Leave a comment

QIC: Package
When: 9-1-2014
Pax: McGruff, CSPAN, Decibel, Bogey, Trucker, Change Order, Gridlock, Backdraft, Boy Band, Chicken Hawk, Cobra Kai (missing 1 - sorry!)
Posted In: The Armory

A baker’s dozen sweat it out at the Armory for the long awaited return of PKG on Q. I had to beg borrow and steal gear to make this as horrible as possible. T-Claps to Cobra Kai for the heavy metal.

The Thang

Pain stations – BYOKB 1:30 per

Incline Merkins

Flat Press

Curls

Goblet Squats

Dead Lifts (2-45’s and O-Bar) Ouch!

Tri Press

Clean & Press

Figure 8’s

Kettle Bell Kicks

Jump Rope 2X

Box Jumps

Hair Burners with a 35# Plate

Moleskin

This actually turned out worse that I dreamed it would. There was constant mumble chatter with regard to the length of the jump ropes to the parking lines stopping hair burning progress. I’d like to thank Greenwave for the hair burner idea, definitely a crowd pleaser. It’s been over a year since we launched the Armory, and the fitness level of the PAX is quite impressive. I look forward to getting back out their on a regular basis once this debacle known as BRR is behind me.

TClap |

Inaugural Black Diamond at the Reservation

2014-08-31Leave a comment

QIC: Pebbles, One-9er
When: 08/30/14
Pax: Jekyll, Dufresne, Aqua-man, Cash, Beast
Posted In: Uncategorized

Warm Up

Obstacle Course (yes…I said obstacle course)

completed around dirt loop track at IL elementray

200m Run
10 Burpees, 20m run
30m Lunge Walk
30m Bear Crawl
20 SSH, 20m run
30m Army Crawl
10 merkins, 10m run
Traverse Monkey Bars (7m)
10 Muscle Ups
Traverse Dip Bars (4m), 15m run
Traverse Dip Bars (4m); (yes, we have two sets of dip bars), 20m run
20 step-ups Left/20 step-ups Right
100m run

The Thang

PAX completed pullups while rotating through seven different stations with varying grip. Pullups were completed for 20sec with 20sec rest. 7 rounds. The stations consisted of the following

Standard overhand grip
Towel (rope) Vertical Grip
Standard underhand grip
Assisted one arm pullup (one hand on bar one on towel)
Hammer Grip
Disc Fingertip Grip (pull up on 10lb iron plate suspended by chain)
Narrow Balanced Fingertip Grip (pull up on 15lb Hex dumbell suspended by chain)

Pax completed three sets of suspended dips and inverted should press. Feet were placed on dip bars (approx waist height) for shoulder press. 20sec Work; 30 sec Rest. 6 rounds

20 box Jumps

50m Farmers Walk x3 with 45lb plate

Situps with 50lb Sandbag

1200m Run

50 pushups

1000m Run

Uphill tiger crawl, 50m

150m Run

Lunge Walk, 75m

150m Run

50 squats

300m Sprint

25 penalty pullups, (complete 25 total pullups, every time you come off the bar you owe 5 burpees)

Great workout, with a great group of men, at a great new AO.

TClap |

Choose not to Cheat Part II

2014-08-30Leave a comment

QIC: Twister (VQ), Mayhem, Pusher
When: 8/30/14
Pax: Fusion, Robin Hood (FNG), Posh, Iron Horse, Iron Pony, Kobra Kai, Peach, Padre, Burgundy, Italian Job, Cspan, Cake Boss, Package, Boeheim, Brick (FNG), Slim Jim, Bogey, Pinwheel, Flat Tire
Posted In: The Fort

Had a big group of eager beavers this morning! YHC thought I had just made it just in time, but the PAX ran before I could park. It was an act of Providence from the SkyQ, because the FNG I’d been EH’ing drove up right after I did.

Mosey to Soccer Field – Twister at Q

SSHs x 25

Windmills x 15

SSHs x 25 (By request)

(2) laps around soccer field

Handoff to Mayhem

Picking up the Q from Twister, YHC needed a breather and asked Cake Boss for a little wisdom. Good reminder that there are many things we need to teach our 2.0’s but the most important thing is to know their Father aka SkyQ.

Slow mosey from the large field back to the parking lot…Disappointed a few of the PAX who thought we were heading out for Chickateria early. So sorry… Planked until we got our six and then formed two lines for an Indian Run to The Hill. The Indian Run turned into an Indian Cloud due to poor planning and cramped quarters, but fun was had by all.

COP for some more SSH, IW, and MNC.

In honor of CSPAN we lined up at the base of the hill for some duck walk/rifle carries with burpees at the top, laddering down 5…4…3…2…1

Formed two lines for a bit more orderly (but only a bit more) 100yd plankorama bunny hop (need a better name for this). Not sure what it was about this one, but based on the smell there were quite a few Sharts mixed in.

Mosey back to the Hill for more pain. This time it was Lunge Walk up and Bear Crawl or Crab Walk down with Merkins at the bottom. Once again laddering down from 5 to 1. As Package pointed out: the choice of Bear Crawl or Crab Walk wasn’t much of a choice.

Winded again, YHC asked for a couple 10 counts before handing off to Pusher.

Pusher at the Q – Reminder of Choosing not to cheat and assignment of accountability partner

SSHs x 25

Partner 1 – Plank

Partner 2 – 20 Derkins

Flapjack

SSHs x 20

Partner Plank Derkins (see above)

Partner Picabo Streets x 20

Flapjack

SSHs x 15

Partner Plank Derkins

Partner Picabo Streets

Partner Carry to the end of the football field

SSHs x 10

Partner Plank Derkins

Partner Picabo Street

Partner Carry

Partner Ab Push (cant think of a better name!)

SSHs x 5

Mosey Home

Moleskin

Upcoming Labor Day Double Down on 9/2 – 5:15 at Armory (Package Q) or Flight Plan followed by 6:30 Murph at NaFo High School

Invergence on 9/26 – Make sure you RSVP and bring a friend for this event. It will be worth it.

T claps to Peach for stepping up as Site Q – Lots of great leadership from the Pax at the Patriot. Weekday workout coming soon!

TClap |

Block Party

2014-08-29Leave a comment

QIC: Beast
When: 08/28/2014
Pax: Bogie, Pusher, Burgundy, Aquaman, Private Ryan, Greenwave, Java, Macgyver, Maximus, Twister, Airborne, Santini, Crab Cakes, Repeat, Birdcage, Sharknado, Opie.
Posted In: Laces In, Laces Out

19 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late August morning. The weather was a little cooler than recent days and a sign of the fall to come. About 10 pax stayed in for Laces In and 9 #F3BRR faithfull went out for a morning run on Laces out.

The Thang:

Count off by two’s and pair into two squads. Beast unveiled the “block party” for the day. #Blockorama with a twenty-five foot rope each tied to them. One with the block and the rest of the squad to hold onto the rope, otherwise bombjacks would ensue. Run out of WEP up to Springs upper parking lot across from the Gun Shop and doggie boarding. Thankfully no one let go off their ropes.

COP

Drop the blocks.

Warm up with Seal Jacks x 25, Windmills x 20, Mountain Climbers X 20, Moroccan Nightclub x 30. Plyo warm up included side jumps x 15, lunges x 15, wide slow squat x 15.

Kick it into high gear with some High Intensity Interval (HIT) training plyometrics style leg burn felt by all.
Jump Squats 30 sec, rest 15 sec
Lateral Leapfrog 30 sec, rest 15 sec
Double Airborne Heisman 30 sec, rest 15 sec
Twist Combo 60 seconds

Pick the blocks and ropes back up time for Four Corners. Four stations two teams slit and go opposite directions. 20 reps at each station.

Station 1 – Jump Knee Tuck
Station 2 – Wide Arm Merkin
Station 3 – Jump Lunge
Station 4 – Carolina Dry Dock

Quick breather while an African proverb is shared: “If you want to go fast, go alone. If you want to go far, go together.”

Enough chatter, time for some wall work.
Wall sits 30 sec x 4. Last round with a block pass up and down the line.
Wall plank to inverted push up x 2.

A little life lesson about us all having a “block” in our lives at times, work, relationships, life can weigh us down. As fellow brothers, F3 is a place where we lock our shields together an help each other, encourage, pray for one another. Today’s cinder block represents those things in our lives, the rope tied to the block is a reminder of the lifeline that we all have with one another.

Run back to WEP in our squads.

Aborama while Laces Out “tapers”
Plank
LBCs
Hello Dolly
Low Slow Flutter

Strong showing by the Pax this morning. The legs got an extra push this morning which is always a favorite of Beast. Remember that we are here to lock shields with one another, bear one another’s burdens, and encourage.

TClap |

Where’s the moderate in this workout?

2014-08-29Leave a comment

QIC: Trucker
When: 08/29/14
Pax: Chickenhawk, Pebbles, Snowbird, Change Order, Opie, Beacon, Sharknato, Flipper, High Life, Hard Drive, CSPAN, Backdraft, Cornhole
Posted In: Slow Burn

13 PAX decided to wake up and post in the gloom at Slowburn after the previous night’s pre-blast stating that if Carolina (South Carolina for some of you North Carolina PAX) wins, YHC would cut back on his favorite thing to do: RUN. #YHChatesrunning

Well, that sure didn’t happen so YHC took the PAX for a tour around the Lowes shopping center.

The Thang:

Mossy (fast pace) behind Empire to the Baxter Bunchhouse parking lot.

SSH x30

Imperial Walker x30

Slow Squats x30

Windmill x25

LBC x25

Merkins x10

Indian Run to the back of Lowes

15 dips/10 derkins with the assistance of the guiderail

Rinse/repeat 3xs

Indian Run to Empire parking lot

Lunge walk from Charanda’s to Chick Fil-A drive

Mossy to hill behind Empire

Bear Crawl up – 1 burpee. Rinse repeat adding 1 burpee till reach #8

Split into 2 groups

Group 1 Sprints to trash dumpster 3xs, Group 2 does MC until Group 1 done, swap

Group 1 Sprints to trash dumpster 2xs, Group 2 does squats until Group 1 done, swap

Group 1 Sprints to trash dumpster 1x, Group 2 does merkins until Group 1 done, swap

Mossy to COT

As always, an honor to lead the PAX. Great group of men showing strength, endurance, and commitment. As my son heard Thursday night at his Tae Kwon Do testing for his yellow belt (not to brag but only 5yr old there) consistency was the theme. This is true for all PAX everyday. Being consistent in our faith, fatherhood, and husband roles goes a long way in teaching our kids what it is to be a Christian. Each one of us has a strength and gift, finding that gift and using it consistently will make us better brothers, husbands, and fathers.

Great to see White Lightning getting around, looking forward to a speedy recovery and posting again.

Prayers to those on IR, for safe travels on a holiday weekend, and TG football is here!!!

Check weekly email on announcements and events, lots going on.

TClap |