The Patriot’s Greatest Hits

2014-06-28Leave a comment

QIC: Peach and Italian Job
When: 06/28/14
Pax: Padre, Pulp, Megatron, Tatonka, FNG – Bogie, Chicken Hawk, Pebbles, Peach, CSPAN, and Italian Job
Posted In: Uncategorized

On this cool Saturday morning, 10 PAX posted in the gloom. After the disclaimer briefing, Peach led with a mosey, with some high knees and butt-kickers thrown in. COP

30 – Moroccan Night Clubs

15 – Wind Mills

25 – Mick Jaggers (SSH)

20 – Imperial Walkers

15 – Diamond Merkins

20 – Hopping Lunges

15 – Knuckle Merkins

15 – Hello Dolly

15 – Freddie Mercury

Mosey Stop for four cycles of wall sits, 10-count by various PAX who struggled to count from 10 to 1 Mosey

COP

It was this point the pax turned into master gardeners and marveled at the lush, soft grass. Peach determined the warm fuzzies were too much and dropped the hammer for some more merkins.

10 – Wide Arm Merkins 15 – Flutter Kicks 15 – LBCs 10 – Standard Merkins 25 – Slow Squats

Mosey Stop for some Balls to the Wall… er… Fence time, 20 count

Mosey Stop for 2 more cycles of wall sits and more elongated 10 counts Mosey

Combo Burpee/Merkin Sprint Cycles, Plank-up, and hand-off to Italian Job…

COP

25 – Side Straddle Hop

20 – Mountain Climbers

25 – Side Straddle Hop

20 – Russian Twists

25 – Side Straddle Hop

20 – Side Tri Rise

Mosey to Playground

20 – Step Ups

20 – Dips

20 – Derkins

20 – Step Ups

20 – Dips

20 – Derkins

Mosey to Field end line.

Forgetting we just finished derkins, Italian Job decided to start us off with 100 merkins. Only this time, we partnered up for a miserable shared pain session. While one partner ran the length of the field, the other partner did the below. Trade off after each 200 yard sprint.

100 Merkins

200 Squats

300 LBCs

Totals were cumulative – pain was collaborative.

15 Seal Team Sit ups to close us out. Strong workout this morning. I’m sure I’ll be feeling it tomorrow.

COT: Today the Rock Hill crowd was the majority of the group. Great job showing up, pushing hard, and bringing others. Keep up the good work.

July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following. Make plans to be there and bring a friend, co-worker, or stranger…it doesn’t matter.

Remember to go online to F3Nation.com to register for the fall USMC Mud Run. We’d like to have at least 750 F3 PAX in attendance.

Pulp has a bible study starting up. Reach out to him for details.

Keep an eye out for the email listing some other upcoming events. Great work today fellas. Let’s continue to strive to be better men, brothers, co-workers, bosses, sons, uncles, husbands, and dads. We are the leaders in our communities.

We are F3!

Italian Job

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So about this ‘moderate’ thing…

2014-06-27Leave a comment

QIC: Hard Drive
When: 6/27/14
Pax: C-SPAN, Tatonka, Pusher, Green Wave, McGruff, Trucker, Boy Band, Pebbles, Hard Drive
Posted In: Slow Burn

9 PAX came out for Hard Drive’s VQ as he planted the VSF on a VAO for the inaugural Slow Burn workout, and found out that the term ‘moderate workout’ is a work-in-progress. The tone was set with a few words by Henry Ford: “Coming together is a beginning; keeping together is progress; working together is success.” With that the PAX headed out into the gloom…

Warm-up run down to the Empire Pizza parking lot with backwards jog, high-knees, and butt-kickers.

COP:

SSH x20
IW x 20
Merkins x 10
Wind Mills x 20
MC x20

Circle up for an activity that needs a clever name (Burn Circuit? Chicken Run? Open to suggestions here):

Starting from Empire Pizza lot, head out for a run OYO to the Armory AO (just under .5 mile). Run through sprinklers optional.

3 sets of Merkins x10, LBC x 15, and Squats x20. Plank when done or keep going until The Six is finished for extra credit. (Not sure who did the most sets, but consider yourself awarded a VJT: Virtual Jekyll Trophy)

Plank-o-rama, courtesy of C-SPAN

Run back to Empire lot OYO

3 sets of CDD x10, Freddie Mercuries x15, and Calf-Raises x20. Plank when done or keep going until The Six is finished for extra credit. (VJT here as well)

Just enough time for some Mary, dealers’ choice style. PAX called out:

Hello Dollies
Turkish-standup-somethings that stretched “moderate” a bit far (thanks Pebbles)
Protractor
Superman
Rosalitas
Russian Twists
LBCs
Wide Arm Merkins (Boy Band’s attempt to keep us honest)

Run home to COT

Moleskin:

With the PAX heading out on vacation I wasn’t sure how many would show up, so I was very grateful for such a decent showing for our first Friday workout. Mumble Chatter in the beginning around “moderate workout” was around expectations of running across the street for Starbucks or 45 minutes of stretching with chicken biscuits in-hand. I was very gratified later on after hearing things like, “I thought this was supposed to be moderate?” more than once. With things like Muthaship and fitness tests, there is a lot of room to define moderate. I look forward to seeing how this workout evolves and grows over time.

Anyway, I can’t think of a better way to celebrate my 1 year F3 anniversary than with my VQ. Thanks everyone for the support.

Announcements:

Q’s needed for Slow Burn. Contact Hard Drive to get on the schedule.

Colts and Mustangs at Springfield Middle School begins Thursdays 7/17

F3 Dads wrap up this weekend at WEP

The Fort field trip to Muthaship on Monday 7/7. Contact C-SPAN for details.

Prayers for C-SPAN’s daughter and family for a pre-op appointment on her thyroid.

Slow Burn will meet next Friday (7/4) with C-SPAN as your Q

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Retire, nah!

2014-06-252017-06-16Leave a comment

QIC: Chicken Wing
When: 06/25/2014
Pax: Santini, Beacon, MacGuyver, Cake Boss, Smuggler, Hard Drive, Back Draft, Pebbles, Chicken Hawk, Boy Band, Senator Tressel
Posted In: Golden Corral, Ring of Fire, The Fort

In the balmy summer morning with the steam rising from the land, 12 brave men showed up at The Coop for what turned out to be a, well I will put in bluntly, an a@* kicker of a workout.

The Thang:
Mosey to the band lot for COP.
SSH x 25
Windmill x 25
Merkins x 16

Mosey to the grass practice field for the main course.
Partnered up. Each team to hit 30 reps for each exercise between the pair.
Station #1 at corner of field, sprint 100 yards to station #2, bear crawl to #3, sprint 100 yards to #4, bear crawl to #5

Each station:
Merkins x 15
Carolina Drydocks x 15
Burpees x 15
Jump Squats x 15
Sit Ups x 15
Stump Jumpers with side laterals x 15

Mosey to mid field for 10 minutes of Mary.

Mosey to COT. Praise request to Boy Band’s. Prayers out to Tim and Boy Band’s friend in the car accident. F3 Dad’s this weekend at WEP. F3 dad’s mid August at Camp Thunderbird. New workout starting at Springfield schools on Thursday, details to follow.

Think about what ‘Retire’ means. Discussed that is does not mean that it is a goal to achieve and to not strive for better each day. How each day is a blessing and how to continue to push yourselves to become a better person under the leadership that the Lord has shown us.

End with The Lord’s Prayer.

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Back to the Holy Land

2014-06-24Leave a comment

QIC: Decibel
When: June 24, 2014
Pax: White Lightening, Jekyl, Aquaman, World Wide Leader, Nirvana, McGruff, Double Dribble, Repeat, Spackler, Slash, Who Dat, Dufrane, Photo Bomb, +1
Posted In: Golden Corral

15 Men embarked on a journey to the Holy Land and returned to the Corral for some Pentence as noted below.

Mosey to the Church

Cherry Pickers x 25

Parker Peters x25

IW x25

Peter Parkers x25

Windmill x25

Mountain Climbers x25

Low Slow Squat x25

Line up in field

50% run to the parking lot

75% back

100% sprint there and back

Bear Crawl half way Crab walk the rest

Rinse and Repeat BC and CW

Lunge Walk to parking lot

Backward lunge walk back

Mosey back to The Corral

Stop at curb for 50 calf raises

Mosey to half wall

20x Derkins

20x Incline Derkins

20x Wide Arm Merkins

LBC until all are done

Boat Canoe

20x Derkins

20x Incline Derkins

20x Diamond Merkins

Freddy Mercury until all are done

Rosalita x15

Hello Dolly x15

Mosey to wall

Split into two teams

Team 1 does wall sits

Team 2 does walking Balls to the Wall

Switch

Rinse and Repeat

Mosey to Grassy knoll

X-O’s x25

Windshield Wipers x15

Nack Tar Jai x15

Alternating Plank (left leg up/right arm up)

As always it is great to see you guys in the gloom. Its great to see the newer guys return and take care of business. It was an honor to have Offspring and Funhouse stop by on their way to the airport for Offsprings mission trip to Columbia. It was an even more of an honor to pray over him. Keep the Forest Hill Mission trip in your prayers this week.

Prayer Request

Forest Hill youth mission trip to Colombia

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We’ll Call It A…Slow Jam

2014-06-24Leave a comment

QIC: Maximus
When: 06/24/14
Pax: McGuyver, Cake Boss, Anchorman, Airborne, Deacon, Pusher, CSPAN, One-Niner, Red Banjo
Posted In: Block Party, The Fort

9 men greeted YHC on this swampy June morning to focus on form and occasionally slowing it down for the Block Party Slow Jam. In an effort to speed through the pain with an eye on the finish line, we can be found guilty of sacrificing form and focus. Not so fast!!!

The Thang:
1/2 lap around W.E.P
SSH, Squat, Merkin, Mr. Jack Webb

Back to the path for the Drill Bit portion:
At each post, 20 Russian Twists, 10 Jump Squats, 10 Mountain Climbers

Partner up for the wheel barrow mosey to the playground
15 Slow Carolina Dry Docks
10 Pull Ups
20 Dips
10 Pull Ups
20 Dips
12 Slow Carolina Dry Docks (put your head in the mulch)

Ab Lab: Super Belly/Para Trooper Holds, Oblique V-Ups, Low Slow Flutter

Mosey to the nicer of the 2 hills for an abbreviated Jacobs Ladder (5 to 1):
Bear Crawl 1/2 way up with 5 Seal Jacks
Jog Down
Repeat in descending order to 1 Seal Jack

Line up for Lunge Twists to the tree and Gator Merkin to the next one (personal favorite)

Final Circle
Heels to the Heaven
SSH

COT:
Hard Drive starting the “slow burn” this Friday (6/27) prior to Game Plan
Colts & Mustangs lunching 7/17 at Springfield
Rock Hill/Patriot Convergence 7/26 (Still have Alcatraz, but no W.E.P.)

Prayers:
Colombia Mission Team leaving from Forest Hill Church (includes 2.0 of Funhouse – Offspring)
Prayers for improved communication amidst changing family dynamics.
Prayers for Maximus family as they take Olivia to Duke Children’s Hospital for a full day of appointments and evaluations.
Another adoption in the community so prayers for the process and paperwork in a “timely” manner.
CSPAN’s daughter for pre-op and surgery in the coming days.

PSA – As we are all leaders in our family and community, here is the link to the Sunday message at Forest Hill Church that touched on the way in which fathers can lead and instill wisdom in those they interact with; especially their kids.
http://www.foresthill.org/watch-and-listen/weekend-message/the-art-of-wisdom/family-life.html

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Third Time’s a Charm

2014-06-24Leave a comment

QIC: Jekyll
When: 6/19/14
Pax: Laces In: Maximus, Sparkplug, Beast, Airbourne, Sunshine, Cornhole, Gecko(FNG), Taz, Benjamin Cordell, Mcguyver, Slash, White Lightning, Decibel, Funhouse, McGruff, , Who Dat, Offspring, Rooney. Laces Out: Santini, Java, Pusher, Chicken Hawk, Cash, One- Niner, Cyclops, Mr. Clean, Senator Tressel, Audit, Package
Posted In: Laces In, Laces Out

29 PAX (accounted for) pushed into the gloom on a steamy Thursday morning- 11 took off for Laces Out- the rest stayed for week 3 of the Ultimate fitness test

Week 3

The Challenge:

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200 Sparkplug
Carolina Dry Docks – 100 Beast(50), Sunshine
Russian Twists – 100 Airborne, Cornhole, Jake Duffy (1), Benjamin (1),
Mac Tar Jai– 100 Trucker (70), Offspring (22), Mcguyver, Slash (10), White Lightening (35), Decibel(73), Funhouse (60), Mcgruff(58) Who Dat(20), Maximus (60)
Jump Squats – 100 Jekyll, CSPAN (1), Aquaman (77)
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

Moleskin

Great work out again. Several 2.0s which is impressive. YHC took the P&P trophy from Aquaman. I can only assume he will be gunning for it next week. T Claps to CSPAN for nabbing the Leap Frog Trophy. I am sure I missed a few folks- sound off and I will add you in. See you Thursday for the 4th and final.

Jekyll

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Pre-blast: “Slow Burn” launches this Friday 6/27

2014-06-23Leave a comment

QIC: Hard Drive
When: 06/27/14
Pax: All PAX
Posted In: Slow Burn

Join us this week on June 27th for the launch of The Fort’s first Friday morning workout, “Slow Burn.” It is also The Fort’s first “moderate intensity” boot camp workout and will take place immediately prior to Friday’s 3rd F gathering, “Game Plan” (We will finish in time to towel-off and change shirts before our dose of Chicken and Wisdom).

Do not let the term “moderate intensity” fool you, it will not be 45 minutes of mosey and windmills. Expect COP’s, running, and visits from our ol’ friend Mary. Similarly, don’t dismiss the workout if you are seeking a challenge. There will be alternate calls for increased difficulty and interval exercises where you can push the number of sets you complete. Some of the other objectives for the workout include:

Providing a workout for those Pax who want to get in a workout before going bi-coastal for the weekend without feeling it all weekend.
Providing an opportunity to bring a reluctant EH who is concerned about workout difficulty.
Providing an opportunity for Pax and EH’s to experience all three F’s in a single morning.

In short, there will be something for everyone. Here’s the details:

When: Fridays, starting 6/27
Where: Baxter Chik-fil-a, Hwy 160 Ft. Mill.
Time: 0515 – 0555 (plenty of time to clean up)

Q’s will be needed. Contact Hard Drive to get in the rotation. See you in the Gloom!

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Good morning Tega Cay!

2014-06-23Leave a comment

QIC: Cableguy & Trucker
When: 06/21/14
Pax: Spark Plug, Cash, Spread Eagle, Brick, Taz, Aquaman, Sunshine, Ship wreck, Mud Hen, Wuerffel, Offspring, Stiv, Smuggler, Thriller, Who Dat, Cornhole, Sen Tressel, Funhouse, Pick Six, Mr Clean, Decibel, Trucker, Cable Guy, 5 FNG's
Posted In: Alcatraz

28 Pax gathered for a welcome party to start the weekend

Cable Guy Q

Lap around both fields

COP

50SSH

10Peter Parker

10Parker Peter

10Mountain Climber

50 SSH

15 Merkins

25SSH

Pair up

Grab a Paver

Partner to the fence and back with paver

Partner 2 10 Merkins/10 LBC/10 SSH

Rinse and repeat 4 times

4 corners o pain

1 burpee

2 burpee

3 burpee

4 burpee

Hand off to Trucker

10 Burpees

2 Laps round the park

20 Dips

5 pull ups

20 step ups

20 squats

10 Burpees

Ladder

Mosey to 2nd Field

Wall sits

Partner run around the field

swap

Navy Seal Sit ups

Finish with Protractor

Mosey to COT

Good paced warm up right into some great cardio to get the weekend started off right! 5 FNG’s (most were 2.1’s) came for a welcome they won’t soon forget!

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The Armory – Breath In…..Breath Out….cough, cough, cough…Ahhh!

2014-06-23Leave a comment

QIC: CSPAN + PAX
When: 06/23/14
Pax: CSPAN, Deacon, Backdraft, Ghost Rider, Chicken Hawk, Boy Band, Cake Boss
Posted In: The Armory

7 men showed up at The Armory to a newly sealed asphalt parking lot. 30 mins into the workout us 7 geniuses realized, “Hey, maybe we should move and get off this toxic stuff we are breathing in???”

So we were still able to get a beat down in, regardless of the toxins, audible on Q’s and men MIA due to vacations and other. Fearless leader CSPAN got us started and we all contributed to a solid pain arama!

The Thang:

SSH, IW, Mtn Climber, Merkins, Peter Parkers, Parker Peters, 6 Inches (10 count)

Lunge walk, bunny hops, backward bunny hops, jog, side shuffle, karaoke, sprint, backward run

Round the Horn with KB exercises, 10-15-20 reps mixed in:

Curls, Tri Extensions, High Pull Row, Plank Row, Russian Twist, mosey to wall, Step Up, Derkins, Dips, One Legged Squats, One arm pushups, Box jumps, LBC’s, Lap around lot back to KB’s, LKB Swing, LBC’s, KB press, KB Skull Crusher, Leg lifts, KB Push up, KB Suicide run

Round the horn ab lab, 10 reps each:

Hello Dolly, Rosalita, Hi/Lo Flutter, Freddys, ankle touches, flutter kicks, Heals to heaven, Russian twists.

Probably had some other excurses in there, but I’m getting old and losing my monkey!

Great morning and great group. Had fun out there but still good workout to start the week.

Prayers for Greenwave and family, Deacon’s cousin, Boy Band’s family recovering from accident, all PAX and prayers lifted up.

Announcements:

This Friday – Slow Burn workout at Chick filet parking lot (meet in back) 5:15 Hard Drive QIC

7/17 – The Ranch (Colts and Mustangs) at Springfield middle school Qs needed! Contact Cake Boss

7/26 – Rock Hill Convergence – All workouts from The Fort encouraged to attend Rock Hill that Saturday.

Peace to all and may God bless your week, family and all you do.

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Pain – Old School style

2014-06-22Leave a comment

QIC: Double D
When: 06/21/14
Pax: MacGyver, Sanitini, Red Banjo, Deacon, Beacon, Chino Grande, Beast, Lil E, Flat Tire, One-Niner, Pebbles, Repeat, Package, Hard Drive, Flacco, Rooney, Chicken Hawk, High Life, FNG/Blackout, FNG/Reboot
Posted In: The Fort

21 Pax posted to The Fort in a Saturday gloom set up perfectly for shedding fluids… that is exactly what we did.

The Thang

Wandering warm up run through WEP and around play ground to COP

Imperial walker x20

SSH x25

Mtn climber x20

Slow squat x20

Merkins x10

Peter Parker x25

Line up along path opposite playground

Karaoke to playground + back

Lunge walk to playground, backward lunge walk back

Bear crawl to playground, backward bear crawl back

Mosey to path on other side of playground

Drill bit w/20 Merkins and 20 Russian twists at each milepost

Sequence of mixed core moves

Run to bottom of hill

Full Jacob’s ladder ( 1 to 7 burpees)

Mosey to soccer field

Line up on end line for mini-Beast

Run to 1st light pole – 10 bomb jacks
Run to 2nd light pole – 20 calf raises
Run to end of field – 30 sumo squats
Run back to start
Rinse and repeat 2x (total of 3 cycles to purge all 3 of Santini’s Fri night beers)

Six minutes o Mary — flutter x25, dollies x20, scissor x15, Rosalita x10, gravediggers x10 R/L

Run back to path opposite playgroud

Bear crawl to playground, backward lunge back

Run home

COT

Naked man moleskin

It is always an honor to lead the pax, and it is never better than on a day when the gloom itself is already causing pre-launch discomfort. The sauna was revving up as the pax got loose, but not even YHC saw what was coming in terms of waterfalls of sweat. With the cascade of new Qs and their innovative workouts, the objective today was to prove that the pax have not outgrown a beat down by the workout moves from the early days of The Fort. Mission accomplished. Great job hanging with it today, men!

Welcome to FNGs — Blackout and Reboot!

Flacco attempted to to prove that something could go down the hatch during the workout while most others were fighting back the merlot splash…it seems that Flacco won the battle with the bug given that he pushed through to the finish.

Red Banjo continues to defy the Vegas oddsmakers, posting in blue hoodie, pants and beanie once again.

Was it just me or was anyone else concerned that we might be introduce to “Little Beacon” at the end of COT? Thankfully, the production booth quickly went to an impromptu commercial break.

Good week to all! Thanks to MacGyver for the invite!

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