19 Strong…Patriot Strong

2014-06-22Leave a comment

QIC: Posh & Maximus
When: 06/21/14
Pax: Twister, Red Eye, Jeckyl, Cobra Kai, Button-Hook, Belding, Spackler, Pulp, Assassin, Menthol, Padre, Cake Boss, Pusher, CSPAN, Peach, Airborne, Nugent
Posted In: The Fort

19 strong posted at the Patriot this morning to enjoy the inaugural Q by our own Posh. It did not disappoint as he had many of us gasping as we ran back and forth in the humid morning. Maximus found it necessary to take the leg portion and got his Winter Olympic athletes mixed up.

The Thang (Posh on Q):
Warm up jog with a mix of high knees, six-kickers and side shuffles
COP:
SSH x 25
Wide Merkins x 12
Mountain Climbers x 15
Diamond Merkins x 12
Mountain Climbers x 15
Jumping Lunges x 15
Low Slow Squats x 20
SSH x 25

Bleacher Pleasers for 5 sets of:
10 Derkins
15 Dips
I did hear Posh quietly say, “maybe we should stop at 4 sets” but yet, he kept on going. Insert gasping noises and remove any mumble chatter here.

Time to get friendly with the field for a long 10mins of:
10 Seal Jacks, Sprint (turned more into a fast jog), In/Outs, Back Pedal
Repeat, again, and again, and again….
Jack Webbs for an obscenely long ascent to 5 x 50

Hand over to Maximus:
Mosey to Field 1 for a round of leg stretches (also allowing Maximus to catch his breath)
Jump Squats x 12

Ab Lab
Frogger, Grave Diggers, Heel Touches

Cone Drills
Back pedal through the cones, then 5 Burpee Broad Jumps, back pedal through the next set of cones, then 5 more Burpee Broad Jumps, then side shuffle back.
Repeat the whole cycle but run back.

Lunge Walk with a twist

Ab Lab Rd 2:
Picabo Street (corrected to Apollo Ono)
Peter Parker
Parker Peter
Mountain Climber
Protractor

COT:
Shout-out to Posh for setting the tone on what hopefully left the PAX a little sore Sunday morning. It was great to nearly reach 20 this morning, keep the EH’s going as we work to establish a core group of Patriots.
July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following.
Hard Drive starting a Slow Burn work out this Friday morning prior to Game Plan.
Tatonka looking for a co-Q for the Fall Mud Run for the day of the event.
Cake Boss starting a 2nd Thursday workout, “Mustangs & Colts” at Springfield Middle…7/17
Brian Shah Classic golf tournament to benefit a fraternity brother of Pusher. Contact Pusher for details.

Prayers for the PAX, their friends, families and those we have the opportunity to interact with.

TClap |

The Coop – Campus Summer Tour 2014

2014-06-18Leave a comment

QIC: Cake Boss
When: 06/18/14
Pax: CSPAN, Santini, Boy Band, Chicken Wing, Chicken Hawk, Spackler, Tatonka, Trucker, Sioux, Assassin
Posted In: Ring of Fire

Cake Boss at the helm came into the gloom of The Coop looking for some moonlight to shine on the AO. It was going to get dark and scary and I did not want any of the 10 PAX to cry for momma in the dark. There was some mumble chatter about snakes and fire ants as we took the hill, but they soon realizied the pain took their mind off the chance of bites.

The Thang:

SSH, IW, Mtn Climbers, Squats

Mosey to driveway

Lunge Walk, Side Shuffle right, Side Shuffle left

Mosey to hill on side of football Stadium

Bear Crawl up hill-Mosey back-Burpee at bottom up to 5 burpees

Mosey up around baseball field

Wall sit against fence waiting for PAX

Mosey to driveway behind Bball Statium

Partner #1 suicides

Partner #2 step up on tire

Rinse and repeat 2X

Hit the Sled

From Plank position, roll right hit sled, all 5 stations-rinse and repeat

From Plank position, roll left hit sled, all 5 stations-rinse and repeat

Plank

Peter Parkers

Mosey to bleachers

Partner #1 Run up right side down left side of bleachers X 5

Partner #2 wall side against dugout

Flip/Flop

Rinse and repeat

Plank

Merkins

LBC’s

Wide Arm Merkings

Freddy Mercury’s

Diamond Merkins

Mosey to Flag Poll for pledge of aligence

Wall sit on fence

Balls to the fence

Squats

Balls to the fence

Mosey to hill on side of football Stadium

Bear Crawl up hill-Mosey back-Burpee at bottom up to 5 bomb jacks

COT

Had a straw-man plan and talked to the men about having a plan for those unexpected moments that we never want to deal with or not ready to deal with.

Loss of a loved one, loss of a job, tragic accidents, storms that destroy homes. What is your plan and where do you find strength?? Flip it around, and what if you were gone and how would your family carry on? Have you led them as we should? Do they have your values and life lessons to get through? Do you and your family know the Sky Q and have a relationship with him to deal with all these situations?

Advice is to get into a relationship with Sky Q and prepare your family to know him and the peace and comfort that comes with him, that will carry you through anything.

Game Plan Fridays at 6am – Book of Daniel – Come join in!!

6/26 – Slow Burn Workout – meet at Chickfilet 5:15, hit Game Plan post workout.

7/17 – The Ranch-Colts and Mustangs – Boot camp and running working at Springfield Middle – needs Q’s for running and boot camp

TClap |

Taking The Hill

2014-06-17Leave a comment

QIC: Maximus
When: 06/17/14
Pax: Senator Tressel, Chicken Hawk, Atticus, WWL, McGruff, White Lightning, Cornhole, Decibel, Spackler, DD, Slash, Jeckyl, Cake Boss, Aqua Man, Pick Six, Fun House, Cable Guy, Package, Maximus, FNG (Double Dribble), FNG (Shipwreck)
Posted In: Golden Corral, The Fort

21 Men (including a 2.0) converged on Golden Corral this morning for a strong helping of the buffet followed by storming the local hill. How you ask?

The Thang:
Warm up jog to the COP amidst the stanky section out back of the local Teeter.
SSH
Squat
Windmill
Wide-stance squat with a hold
Mountain Climber

Get acquainted with the wall:
BTTW
Derkins
Wall Sits
Gator Merkins
A visit from the dirty burpee for 12 OYO

Mosey to the hill and take the hill together as the PAX:
2 hill runs then 4 Burpees
3 hill runs then 14 Jump Squats
4 hill runs then 24 Russian Twists
2 hill runs then 4 Burpees

Mosey back for Ab Lab:
X&O’s (or whatever the Q wants to call them), Super Belly (or the pepper mill), Protractor

COT:
Moleskin: Thanks to Trucker for asking me to lead the PAX this morning, it is always a pleasure. Having 2 FNGs join us was an honor and to hear they might even return was an even greater honor. The Fort is getting more active with the expansion Cake Boss is Q’ing so stay connected and look for your opportunities to Q. T-Claps to White Lightning for his leadership with F3 Dads.
Prayers for:
Healing amidst the PAX and their family.
Jeckyl volunteering at the Cub Scout camp with their 170 kids.
The unspoken prayers/praise.

TClap |

Pre-blast: “The Ranch – Colts and Mustangs”

2014-06-17Leave a comment

QIC: Site Q: Cake Boss
When: Thursdays starting 7/17/14
Pax: All PAX
Posted In: The Ranch

As The Fort continues to grow, in all three F’s, it is important to continue to provide options for the PAX.

Our Wednesday AO (Area of Operations), The Coop, has been seeing some great attendance on a regular basis, as well as our Thursday Laces In/Out has continued to grow. In an effort to multiply by division, we are going to offer another running/boot camp option on Thursdays at a new AO.

New workout on Thursday’s called, “The Ranch – Colts & Mustangs”

Starting: 07/17/14
Colts (boot camp) & Mustangs (running)
Colt: a young male animal of the horse family
Mustang; a small, hardy horse of the American plains
Time: 5:15-6:00am
AO=Springfield Elementary/Middle schools

If you have ever been to Springfield Elementary and Middle schools, there is a huge amount of ground and options for delivering pain….I mean working out.

The Running options include on campus options as well as off campus options down York Southern Road and Old Nations Ford Road.

Need Q’s to step up and get in on the rotation. Running and boot camp types.

Contact Cake Boss to get in on the Q rotation (I will come find you if I don’t hear from you)

TClap |

SPARK Event with Children’s Attention Home

2014-06-16Leave a comment

QIC: Chicken Hawk, Cake Boss, Senator Tressel, White Lightening, Santini, Cash
When: 6.14.2014
Pax: Full support from The Fort, Ms and 2.0 = 90 strong
Posted In: Uncategorized

At 0930 the men from The Fort and their families locked shields at Walter Elisha Park in Fort Mill for a planned service event with the Children’s Attention Home (CAH) of Rock Hill.

CAH provides emergency shelter and helps heal the devastating effects of emotional, physical and mental neglect suffered by these children. The home offers love, security and respect to children not fortunate enough to find it elsewhere and provides a safe haven for children entrusted to CAH. CAH houses a maximum of 42 children and is the first step in the rescue process then these children typically move to foster homes (within 3-6 months). CAH is necessary due to not having enough Foster families for these children across the state.

During the two hour event, the men, their families and the children from CAH enjoyed games such as kick ball, water balloon toss/fight, tug-a-war, bowling, corn hole, ball toss and other games and activities such as face painting and a popsicle stand. The event concluded with Assassin and Greg Pendarvis sharing the gospel with the children.

Special thank you to the F3 Foundation that supported the purchase of F3 shirts for the CAH children as well as the professional face painters. The children left a lasting impression on all that volunteered and the men of F3 undoubtedly left an a positive impression on the children’s lives.

TClap |

Pebbles takes The Q @ #TheArmory

2014-06-16Leave a comment

QIC: Pebbles
When: 06/16/14
Pax: Greenwave, Gridlock, Thriller, Boyband, Chickenhawk, CSPAN, Cake Boss, Tatanka, McGruff, Highlife, & Decibel.
Posted In: The Armory

Pebbles is a man of few words, and is known for his fast paced workouts. He did not disappoint a lively crowd on a humid Monday morning at FHC high quality pavement.

Summary posted for Pebbles:

Warm Up

Jog

Squat

Side Straddle Hops

KB Push ups

The Gloom

2 Rounds of Tabata – Work 20 sec, Rest 10 sec 8 periods of work per round

Curls for the Girls

Partner Complex One:

Step ups

Dips

Plank

Partner Stair Carry

KB Relay

Kettle Bell Suicides

Ab Lab

TClap |

1st Q School at The Patriot

2014-06-15Leave a comment

QIC: Audit & CSPAN
When: 06/14/14
Pax: Audit, Belding, Hard Drive, Mater, Maximus, Mayhem, Menthol, Package, Peach, Posh, Pusher, Red Eye, Tatanka, & Twister
Posted In: Uncategorized

Cherry Park in Rock Hill makes for an outstanding venue for F3

Saturday 06/14/14 0630: 10 men gather to review the guidelines for an F3 Q. We spent the first fifteen minutes in discussion and the next 15 practicing cadence and reviewing HTC. We had a split group of experienced Fort Mill Qs and Rock Hill hard chargers. We were not disappointed by the Rock Hill gang.

0700 5 men join the battle with I (CSPAN) as “the ringleader”

Long walking warm-ups and jog to get us started on a beautiful SC morning. Line up along curb, combo bear crawls, and bunny hops, to and fro for full body war prep.

Big Circle formation for approximately 40 minutes of each man rotating through their chance of Q calling cadence on a wide variety of exercises. Everyone did great, and the group mumbled encouragement throughout.

I knew what was coming next, so we had an extended prayer before handing off to Audit.

Audit on Q:

Mosey to soccer field for The Accumulator

10 burpees followed by 1 lap, 20 burpees followed by 2 laps, 30 burpees followed by 3 laps…and luckily we ran out of time. Props to Posh for setting a pace that challenged Audit and Maximus.

Mosey back for COT/COP combo, had to be there…

Moleskin:

Posh, Mayhem, Belding, and Peach (respect!) all performed like veteran Qs.

Great to see Mater back at it after soccer season. Hard Drive did outstanding in preparation for his Q at Slow Burn (6/27/14 Launch 0515 Baxter Chick-Fil-A).

Red Eye is back in play while he wears his sabbatical bathrobe.

I appreciate Audit, Maximus, Menthol, Package, Pusher, Tatanka, & Twister assisting with prep at Q school.

Every man is a leader, F3 is peer lead, and part of that leadership includes an occasional Q. Don’t Q what you can’t do, but do use your Q to challenge the PAX and yourself, as iron sharpen iron, take charge and show us a well-planned out workout.

Over & Out

TClap |

Back at the Old Stomping Grounds

2014-06-15Leave a comment

QIC: Senator Tressel and Funhouse
When: 06/14/14
Pax: Nugent, Red Banjo, Sweeper, Pebbles, Sharkskin (from Durham), Rooney, Sunshine, Offspring, Stats, Lil'E, Hammer, MP, Repeat, Skinner (formerly known as Stump), Airborne
Posted In: The Fort

Seventeen men gathered around the shovel flag this morning and then left for a Saturday beatdown by two visiting Q’s from Alcatraz. Here is what they did:

The Thang (Senator Tressel at Q):

Warm up run to the COP

SSH x 40, Wide arm Merkin x 10, Squat x 30, LBC x 40, IW x 30,

Plank sequence: CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position for CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position and recover.

X’s and 0’s x 15

Mosey to soccer field/plank – Staggered Merkins on one leg x 15

Suicides: 1/2 field and full length of field, do 10 burpees at start point – rinse and repeat. Add one more set of staggered merkins x 15. Mosey back to park.

Hand off to Funhouse

Mosey to upper parking lot for the Accumulator with YO-YO :

Start with one exercise and run one hill lap. Keep adding exercises followed by a lap until Q says stop. No man left behind on the run (YO-YO): first runners circle back and join the last runner to start point

Exercises completed: 50 Bomb jacks (5 sets of 10), 60 Mountain Climbers (4 sets of 15) 60 Russian Twists (3 sets of 20), 50 SSH (2 sets of 25) and 30 LBC (1 set). 5 laps total

COT

Moleskin:

The humidity was a beast today and made the Accumulator that much tougher. It didn’t seem to phase Red Banjo, Funhouse, and Sweeper who led the run each time – well done, men. The Gold Hill Middle contingent continues to grow: 3 today. Keep ’em coming! Stump requested a name change today so he is now known as Skinner (as in Principal Skinner from the Simpsons) Suggest we continue using the other school names from the Simpsons (Superintendent Chalmers, Mrs. Crababble, Ms. Hoover, Groundskeeper Willie) for future FNG’s from GHM. Too bad you guys don’t work at Springfield Middle.

Red Banjo offered his thoughts on how you measure your success in life, and also reminded us that tomorrow is a happy one for many dads out there, Father’s Day is not always a good day for some. Well said, my friend.

Sharkskin (F3er from Durham) joined us today. Good to have you with us, brother.

I have not been to a Saturday workout at the Fort since Alcatraz started in September of last year. It was a great opportunity to Q with Funhouse today and see some new faces, and see those that I rarely see anymore (unfortunately). I am very proud to me a member, and to lead, such a fine group

Announcements: F3 Dads every Saturday in June at 9:30 at WEP.

Mud Run and Spartan Beast obstacle races in the fall -check the F3 website for groups forming. Finally, Pebbles is making plans for an F3 flag football game for the Fort members. More to come on that.

TClap |

The Man in the Arena

2014-06-12Leave a comment

QIC: Jekyll
When: 6/12/14
Pax: From Memory(phone did not record)LACES IN: Aquaman, One-Niner, Maximus, Mayhem, Slash, Trucker, CSPAN, WWL, McGruff, Cornhole(via Absentee ballot),Twister and several others. LACES OUT: Cash, Double D, Santini, Package, Menthol, Beacon, Audit, Senator Tressel, Red Eye, Repeat
Posted In: Laces In, Laces Out

24 PAX shook the Fartsack and posted for another edition of the Thursday morning Laces In/Out beat down. For 14 men, it was round 2 of the June Jekyll Journey.

Opened with traditional disclaimer although failed to use my coveted line, “just don’t sue us”. At this point, it’s inferred. I asked Laces In PAX to post 15 minutes early to speechify and make a presentation. Ummm- much deserved mumble chatter on that one. Next week- back to normal 0515. The Pride and Profit trophy was awarded to Maximus for having the best record for week 1. Technically it would have gone to McGuyver but with no post- the runner up gets it. Think Miss America(fitting analogy given the type of trophy).

YHC read a quote from President Theodore Roosevelt entitled The Man in the Arena. Take what you want from it, but its about not standing on the sidelines. It is more valued to try and fail, then not to try. I thought this quote was fitting as we sack up for week 2 of the beatdown challenge and head into the gloom…

http://www.theodore-roosevelt.com/trsorbonnespeech.html

Week 2 results-

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
Carolina Dry Docks – 100 CSPAN, Cornhole(50)
Russian Twists – 100 WWL, Twister(50)
Mac Tar Jai– 100 Aquaman, Jekyll, One-Niner(25), Maximus (30), Mayhem (24), Trucker (20), McGruff (20)
Jump Squats – 100
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

Moleskin-

Impressive output today- everyone improved from the previous week and heeded last weeks call to “Be better than you were yesterday” Introduced a second trophy at COT- Leap Frog. This goes to the best improvement over the previous week. Trucker took it home but after doing some research- he was edged out by Mayhem- way to go both guys for kickin A$$. Both P&P and LF trophies are only yours for as long as you can stay out front. If a man bests you, he takes from you. “We Must Protect This HOUUSSEE”

T-Claps to Cornhole. He not only beat his high mark from last week, but did the work out solo and in absentia. That’s dedication, Holmes.

My phone did not record so I am missing a handful of guys. Please sound off below or hit me up on the Twitter with where you finished so I can record and edit.

Later,

Jekyll

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The Next Exercise is….The Peacock

2014-06-10Leave a comment

QIC: Senator Tressel
When: 06/10/14
Pax: Funhouse, Maximus, Sunshine, Offspring, McGruff, Mr. Clean, Cable Guy, Spackler, Nirvana, Aquaman, Repeat, WWL, Package, FNG/Slash
Posted In: Golden Corral

The virtual shovel flag was planted and 15 strong, led by a slightly confused Q, met at the Harris Teeter parking lot for another serving of Golden Corral.

The Thang

Short mosey around the parking lot to COP:

SSH x 40, Merkin x 10, IW x 30, Squat x 15, One Legged Squat (Peacock), LL/RL, x 15 (very shaky by the Q), Peter Parker x 15, hold 6″, Mountain Climber, hold 6″, Parker Peter x 15, Alabama A** Kickers, LH/RH x 15 (thank you Funhouse for picking up the Q here!)

Mosey to front wall of the Teeter, split into two groups:

Group 1 wall sits, with arms up and out while group 2 Karaoke to end of lot and back, flap jack, rinse and repeat

Group 1 wall sits, with one leg out, while group 2 bear crawls to middle of lot, run back, flap jack, rinse and repeat

Mosey to Grace Presby for Jack Webb, 1:5 raiio to 10, with bonus Merkin (12) audible Q call

Back into two groups for Indian Run to Rite Aid parking lot for Mary:

Hello Dolly x 20, Freddie Mercury x 20, LBC x 25, Dying Cockroach x 15, Boat/Canoe x 7, Superman/Parachutes, 45 sec, x 2

BTW against Rite Aid building – hold for 40 secs, mosey back to Harris Teeter lot

COT

The Q was a little foggy today, but the Pax held together and got the job done like they always do. YHC’s call for the Peacock (it’s a Flamingo!) and the clumsy execution was not inspiring, nor pretty to watch. Despite the false starts today, it’s always a pleasure to lead this fine group of men. Welcome FNG/Slash. Slash took a tumble during BTW, but recovered quickly and we look forward to seeing him again.

Announcements/Prayer Requests

SPARK event this Saturday, June 14. Combined event with F3 Dads and the Childrens Attention Home. Check the web site, sign up and get involved!

Go Karts – Pick a date in July and let’s go!

Prayers for those with cancer and depression. Reach out to those who are struggling.

TClap |