Pre Blast: Golden Corral 1/31/17

2014-08-12Leave a comment

QIC: Jekyll
When: 1/31/2017
Posted In: Golden Corral

Come test your mettle at Golden Corral.

The Thang:

Start at Bank. Run to bottom of Hill. 5 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. Goal is 6 laps

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08.11.2014 Nightmare @ the Armory

2014-08-11Leave a comment

QIC: Chicken Hawk
When: 08.11.2014
Pax: Greenwave, McGruff, Pebbles, Senator Tressel, Grid Lock, Deackon, Catfish, Bogey, Boy Band, CSPAN, Cake Boss, FNG (Aztec), FNG (Mr. Wilson)
Posted In: The Armory

On a cool humid and damp morning, 14 men represented at the Armory. Waking from a nightmare in bed to a night in the gloom.

COP Warm up-

– 20 SSH

– 20 Mountain Climbers

– 15 Monkey Humpers

– 15 Imperial Walkers

The THANG:

Round 1:

4 Burpees [@COP]

Round 2:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]

Round 3:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]
*12 Derkins (Sprint to Wall and back to COP)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 4:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]
*12 Derkins (@ Wall)
*16 Dips (@ Wall)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 5:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]
*12 Derkins (@ Wall)
*16 Dips (@ Wall)
*20 (10 L/R – Step Ups) [ @ Wall]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 6:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]
*12 Derkins (@ Wall)
*16 Dips (@ Wall)
*20 (10 L/R – Step Ups) [ @ Wall]
24 (12 L/R Curls) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 7:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]
*12 Derkins (@ Wall)
*16 Dips (@ Wall)
*20 (10 L/R – Step Ups) [ @ Wall]
24 (12 L/R Curls) [@COP]
28 (14 L/R Halos) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 8:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]
*12 Derkins (@ Wall)
*16 Dips (@ Wall)
*20 (10 L/R – Step Ups) [ @ Wall]
24 (12 L/R Curls) [@COP]
28 (14 L/R Halos) [@COP]
32 (16 L/R Plank Rows) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 9:

4 Burpees [@COP]
8 (4 L/R – Pass through lunges ) [@COP]
*12 Derkins (@ Wall)
*16 Dips (@ Wall)
*20 (10 L/R – Step Ups) [ @ Wall]
24 (12 L/R Curls) [@COP]
28 (14 L/R Halos) [@COP]
32 (16 L/R Plank Rows) [@COP]
36 (18 Clean and Press [@COP]
40 Over Head Squats with Kb [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Excellent work Men!

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Carry me to 4 corners…

2014-08-09Leave a comment

QIC: Senator Tressel & Maximus
When: 08/09/14
Pax: Decibel, Pick 6, Badger, Cable Guy, Cornhole, Mr. Clean, DD, Dufrain, Catfish
Posted In: Alcatraz

11 in the PAX gathered Alcatraz on this humid Summer Tega Cay morning but after a tour of the neighborhood hills, Senator Tressel brought us back home for an ab lab in the rain. It was a welcome change from carrying your buddy up a crazy hill.

Maximus had a great idea (on paper, at least) of doing a 4-corners drill that will likely keep the PAX from washing their hair Sunday AM. A necessary audible was called to bring the PAX back together for another round of ab lab.

The Thang:
Senator Tressel on the Q:
Mosey out of Runde and run to the cul-de-sac on Mariana Court for COP All in cadence:
SSH X 40
Merkin x 15
Squat x 30
IW X 30
Mountain climbers x 20/hold/Peter Parker x 20/hold/Parker Peter x 20
Sumo Squat x 30

Mosey to base of steep hill at Tara Tea
Lunge walk up hill, walk backward down
Power skip up hill, walk backward down
Partner carry up hill, jog down, flapjack, back up hill
Mosey back to Runde Mary:
Hello Dolly x20, Rosalita x 20, boat and canoe (20 sec hold, x4), LBC x 20

Hand off to Maximus:
Split the PAX into two groups and start the 4-corners at opposite sides. Start with 20 Gator Merkins and 20 CDD then run (good luck with that) to the next corner and do 19 and so on. The one constant is your 10 Burpees at each station. The goal was to get below a 10 count but we got to 14 before I had to call an audible and bring the PAX back together for Ab Lab. I didn’t hear any complaining about that decision so I’m assuming all were in favor…AYE???

Hold the elbow plank until brother Decibel returned from the latrine.
Russian Twist
High Slow Flutter
Hold the Elbow Plank for more slow counting by the PAX

Moleskin:
Senator and I were appreciative of the opportunity to bring a little pain and sweat this morning and I think we can all agree this was a challenge. The PAX was very quiet at COT so hopefully nobody was too angry at the Q’s. For those not doing BRR, please consider the Camp Care 5K and also the Premature Oktoberfest with OMB. Check the email for all other updates, including the invergence at the end of September.

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Rugby Practice in the Rain plus some FreeBallin’

2014-08-09Leave a comment

QIC: Crab Cakes
When: 08/09/14
Pax: Red Banjo, Bounty Hunter, High Life, Package, Santini, Audit, The Beast (LIFO), Rooney, Chicken Wing, CSPAN, OneNiner (LIFO - was he even wet?), and I apologize - six more pax that I can't recall - Please Sound Off In The Comments!
Posted In: The Fort

With an eye to the 2015 Rugby World Cup, 17 pax of The Fort set out in the rain to work on some ball handling and heavy cardio. We saved the scrums, rucks, and mauls for next time! Pax were informed that possession is key and any dropped balls would be punished.

The Thang:

Balls up for an Indian Run with Rugby Passes up to the soccer fields – disaster! It’s early so we’ll let that one go.

Balls Down for Dynamic Warm Up:

– High Knees

– Butt Kickers

– Shuffle Left/Right

– Karaoke’s Left/Right

– Toe Touches/Lunges

– Long Strides

– 50%/75% Sprint

Balls Up for Rugby Drills

– Ball Down & Pick Up

– To Ground, Pick Up & Over

– Ball Down, Pick Up & Drive

Balls Down for Rugby Sprints

– Merkins, Mountain Climbers, LBCs, Freedom Twists, Merkins

Balls Up for Four Corners

– Passes in the Middle Left/Right with punishment for dropped balls

Balls Down for Partner Push/Sprints

– Push Partner for 30 yds then Sprint for 50 yds down and back then Push Partner for 30 yds.

– Flap Jack

Repeat Rugby Drills

Repeat Rugby Sprints

Repeat 4 Corners

Repeat Partner Push/Sprints

Mosey to Lower Field

– Divide into two teams for FREEBALL!

– Team Shirts pull it out on a last second score! CLUTCH!!!!

COT

Great job by the Pax this morning! Everyone actually listened and followed the brief instruction very well. We may not make the US Eagles for 2015 but we are one step closer. Thanks for having an open mind to something different and new. Hope all the sprints and punishment for dropped balls provided enough for the pax this morning. Actually pretty impressed with the ball handling skills of the men of The Fort…….should I even be surprised? Shout out to all the men of Team Shirts for never giving up and coming through when it actually counted for the huge win! Team Skins needs to do more crunches or something. Watch out for that Tiger Trap down the right sideline – it’ll sneak up on you.

Some Pax were double downing on the First Annual (?) F3FortMill Obstacle Course. Strong work, brothers!

Praise for Bounty Hunter and his growing family. Your commitment to fatherhood shows and is a great example for all the pax.

It was an honor to lead such a great group of men.

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I Love the Smell of Fresh Asphalt in the Morning

2014-08-08Leave a comment

QIC: Backdraft
When: 8/8/14
Pax: Cake Boss, Iron Horse, Iron Pony, CSPAN, Tatanka, McGruff, Boy Band, Pebbles, Chicken Hawk, Hard Drive, Backdraft.
Posted In: Slow Burn

11 hearty PAX enjoyed the smell of fresh black top and Backdraft’s VQ for Slow Burn.

The Thang:
Warm up jog around outside of the freshly repaved Empire Pizza lot to form up by Baxter Playhouse.

COP:
SSH x20
Mountain Climbers x20
Merkins x20
Imperial Walkers x20
Carolina Dry Docks x20
Squats x10

Mosey to the Wall for some People’s Chair. Each PAX does a ten count at their own pace (which got progressively slower) followed by a five count recovery (which got progressively faster). Each PAX also called off their own air presses or other tweak that escalated to the absurd when Hard Drive called out for “coordination exercise” of head pats/stomach circles. (Crowd Pleaser)

Mosey once around the building and then partner up:
P1: Walking lunges (50 yards); P2: Squats
P1: Karaoke; P2: LBC
P1: Backward run; P2: Grave Digger right
P1: High knees; P2: Grave Digger left

10 Burpees OYO before we mosey to the front lot for Ab Lab dealers’ choice:
Dying Cockroach
Hello Dolly
“Isometric V’s” (The Pebbles’ Special)
Rosalitas
6″ holds for ten counts
Supermans
Plank series that required way too much coordination
Ski jumps
Russian Twists
Some other stuff I can’t recall

Mosey home for COT

Moleskin:
Great job by Backdraft today on his VQ. Felt like he had been doing it for a while, even if there was mumble chatter on recovering from MC and then going back down for Merkins. (Ok, the mumble chatter was from YHC).

It was great seeing a solid 11 PAX at Slow Burn as well, with some regulars and some new faces. Need to work on the EH’s though as Slow Burn is a great way to hook a reluctant Sad Clown.

CSPAN’s admirer showed back up in his truck as we were doing partner exercises. I challenged him to Billy Zane the guy since he already has a F3 name waiting (Stalker). CSPAN didn’t realize I was serious.

Also great seeing Tatanka out there doing his best despite his hip injury. Prayers for him as he has an upcoming MRI that it is nothing serious. Prayers to White Lightning as well as he has an upcoming surgery on his knee.

Announcements:
Gladiator on Saturday at WEP after workout. Folks posting at Alcatraz or Patriot should come by afterwards.
Bring can goods to workouts this month to support the local shelter

Prayer requests for injured PAX, family, and unspoken.

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The Ranch – Rock n Roll All Nite and Pain in the Gloom!!!

2014-08-07Leave a comment

QIC: Cake Boss
When: 08/07/14
Pax: Cash, Beacon, Backdraft, Iron Pony, Trucker, McGruff, El Presidente, Decibel, Who Dat, Jekyll, Chicken Hawk, Cake Boss
Posted In: The Ranch

The Crowds gathered (12) at The Ranch for a rocking morning and it was kicked off with some 80’s Hair bands!

YHC watched the movie 42 Wednesday night and was moved by the self control and patience Jackie Robinson showed. Then woke up to read my devotional that said, “The one who is patient is better able to deal with a difficult person without becoming provoked to anger and retaliation. Instead, he or she is able to endure, exhibiting grace in spite of upsetting behavior.”

Be patient leaders in all areas, home, work community!!

The Thang:

Mustangs took off Running

Colts took nice jog around the Ranch

COP:

SSHx21

Mtn Climbersx21

IWx21

Merkin/hand high PlankX10

Squatx21

StepupX30

Squat ThrustX10

Mosey to back of school

People’s Chair 30sec

Run to bottom of hill 10 merkins

Run up hill

Rinse & Repeat 3x

Mosey to side of school

4 touch suicides partners LBCs

8 touch suicides patterns LBCs

Mosey to playground

10 swing crunches

10 pull ups

10 hello Dolly’s

Rinse and Repeat 3x

Mosey to front parking lot

An lab around the horn x 7

4 square

Sprint to light poles do an exercise X4

COT

Announcements

-3rd F Speaker at Eternal Church Friday at 6am

-Sept 1 double down at Armory and NAFO with ROTC troops

-Sept 6 Camp Care 5k….sigh up family!

-Sept 13 Olde Meck Brewery Octfest gig

-Sept 26 Invergence Springs Greenway

Prayers:

-White Lightning knee procedure

-Trucker family friend

-Injured PAX

-Schools opening safely

-Be the leaders Sky Q wants us to be!

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Call to Action – We need more EHing!

2014-08-07Leave a comment

QIC: Chicken Wing
When: 08/06/2014
Pax: Chaser, CSPAN, Santini, Pebbles, Boy Band, Senator Tressel, Cornhole, Trucker
Posted In: Ring of Fire, The Fort

After some mulling around in the pre-dawn COT, Santini calls out, “who is Q’ing today?” YHC responds with an affirmative. Not sure quite what Santini was then calling out that he had prior commitments, doctors, appt, etc.

The Thang

Mosey to Sugar Creek parking lot. Circuit up.

SSH x 30 IC
Windmills x 25 IC
Mountain Climbers x 30 IC
Planks to
Carolin Drydocks x 25 IC

Mosey to wall

Wall Squat with a few PAX 10 counts. Hiatus for some bombjacks.
Back to the wall for squats with PAX 10 counts
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey to hill
Lunge Walks halfway up, switch to bunny hops to the top
Repeat on the way down

Mosey to front of the school and grabbed some wall

Tricep Dips x 25 IC
Derkins x 20
Tricep Dips x 20 IC
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey back to playground

Partnered up, partner #1 lap around, partner #2 doing Merkins, switch partners. x2

Mosied to the final round back to the paved hill.

Partner #1 sprint to the top and back. Partner #2 Bombjacks. Switch.
then Squats, then mountain climbers.

Sprint to COT.

Naked Moleskin.

Prayers to work wonders. They are heard everyday and are a source of healing and guidance.

Call to action. Each PAX to EH atleast 2 FNGs or PAX that have fallen out posting.

Lords Prayer.

Great job men, what a great peer led workout!

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Painstations and FNG’s

2014-08-07Leave a comment

QIC: Audit
When: 08/07/14
Pax: Man O War, Maximus, Repeat, Bubba Gump, Pebbles, Private Ryan, Bounty Hunter, Funhouse, DD, Beast, WWL, One Niner, Senator Tressel, Cornhole, Santini, Java, Anchor Man, Bogey, Gecco, Greenwave, Remix (FNG), Rodie (FNG), Frag (FNG)
Posted In: Laces In, Laces Out

24 PAX including 3 FNG’s showed up for Thursday morning’s Laces In/Out. At 0515 the runners took off to explore the streets of Ft. Mill preparing for the BRR while all others stayed at WEP for 45 minutes of pain.

The Thang:

Mosey a few paces to the closest field for COP(I knew the upcoming work out would be tough so I figured the PAX would be happy about the lack of running to begin)

20 X SSH, 10 X Merkins, 10 X Mountain Climbers, 10 X Merkins, 10 X Mountain Climbers 20 X Squats, 20 X SSH

PAX Partner up for 3 pain stations:

Painstation #1: Huge hill off the paved trail: Each partner rotate running up and down the hill while the other partner does squats. Once you have reached 300 squats as a team move to Painstation #2.

Painstation #2: Drill Bit by the parking lot. Each partner rotate running up to the drill bit a the top of the jacobs ladder hill and back while the other partner does merkins. once you have reached 200 merkins as a team move to Painstation #3.

Painstation #3: The playground: Each partner rotate running around the playground while the other partner does burpees. Once you have reached 100 burpees as a team you are finished.

At 0550 only a few partners finished all three painstations so we called COP for an Ab Lab for the final 10 minutes. After Ab Lab: Mosey to COT

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Running down a dream

2014-08-05Leave a comment

QIC: Double D
When: 07/31/14
Pax: Chicken Wing, Senator T, Maximus, Funhouse, WWL, One Niner, Audit, Beast, Santini, Gump, Pusher, Rooney, Menthol, Repeat, Red Eye
Posted In: Laces Out

16 pax posted to Laces Out with speed on their mind — a 10k time trial to test themselves in the gloom. It was a BRR-inspired training run that drew more than merely BRR pax. The absence of Red Banjo opened a door that Chicken Wing flew through for the overall fastest finish and Senator Tressel took the Masters title.

For those scoring at home, the course was a bit short so add 60-90 seconds for more accurate 10k time.

Audit was still on his runner’s high late that evening, suggesting a monthly or quarterly replay – stay tuned.

6.06 miles = distance

Pax / Time / Pace
Chicken Wing 42:49.0 07:03.9
Senator T 43:35.0 07:11.5
DD 44:05.0 07:16.5
Maximus 45:35.0 07:31.3
Funhouse 46:09.0 07:36.9
WWL 48:25.0 07:59.4
One Niner 48:25.0 07:59.4
Audit 49:44.0 08:12.4
Beast 53:01.0 08:44.9
Santini 53:03.0 08:45.2
Gump 53:05.0 08:45.6
Pusher 53:13.0 08:46.9
Rooney 53:25.0 08:48.9
Menthol 55:30.0 09:09.5
Repeat 0:56:42 09:21.4
Red Eye 1:02:25 10:18.0

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Follow the yellow brick road

2014-08-05Leave a comment

QIC: Double D
When: 08/05/2014
Pax: Audit, CSPAN, Green Wave, WWL, Ken Doll, Assassin, Red Banjo, Man O War, El Presidente, Pusher, Cake Boss, Anchorman, FNG/Tin Man, Bounty Hunter, Private Ryan, Backdraft, Bogey
Posted In: Block Party

18 pax and 1 unsuspecting FNG posted at Block Party for their daily does of pain, brotherhood and encouragement.

The Thang

Warm up run halfway around WEP

COP – SSH x30, CCD x15, Sumo squat x15, IW x15, Peter parker x15

Mosey to bottom of hill

Traditional Jacob’s ladder

Tunnel of love

Run to far side of park

Two lines facing each other for plank series followed by partner merkins

Run to playground

Picabo Street jumps over playground barrier (30 secs + 5 more reps) R + L interspersed with decline merkins x10

Partner up
Partner 1: continuous pull-ups / Partner 2: lap around playground (flap jack)
Partner 1: continuous dips / Partner 2: lap around playground (flap jack)

Plank series followed by Parker peters x21

Backward lunge to path, sprint back

Bear crawl to path, sprint back

Jacob’s ladder redux — lap around playground + 2 burpees, lap around playground + 4 burpees, continue pattern OYO until quittin’ time

Run home

COT

Naked man moleskin

Out of the Tuesday morning gloom strolled a lone ranger, weary and thirsty following some early morning exercise. Little did he know he had stumbled into the lethal kill zone of Assassin. 45 minutes later FNG/Tin Man had survived his first F3 beatdown following his initial solo Tough Mudder training run (no reason to get started too early on that training). T-claps to Tin Man for completing a double down at his first workout and to Assassin for executing a perfect Billy Zane!

The Fort was honored to host a representative from the recently formed Lake Murray region, as Ken Doll escaped Barbie’s Malibu Dreamhouse to swap sweat with the Block Party regulars. Glad to have you along. Hope to see you again in the gloom at The Fort!

Finally, we find strength by acknowledging our weakness and our need for H-E-L-P. Our culture lulls men into the mistaken belief that we can handle life alone, so we avoid that four-letter word. The paradox is that It takes a strong man to acknowledge his need for help. Prayers go out to all the pax who are in need of help that they will find the humility and courage to reach out for it.

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