Pre-Blast: F3 @ The Fort Introduces “SPARK” Children’s Attention Home events

Leave a comment

firework pic

The Fort is launching our inaugural community service event where we will be locking shields with the Children’s Attention Home (CAH) of Rock Hill to help have a positive impact on children that have been rescued from abusive or homes of neglect (http://attentionhome.org/).  The men of The Fort have an opportunity to create a SPARK in the lives of these children to help them break a cycle of abuse and neglect.  SPARK events will be organized periodically throughout the year to allow the men of F3 to give back to the community as a collective group through organized events that engage the children in fun athletic types of activities.  First, what is SPARK?

S – Serving

P – Partnering with

A – And

R – Rebuilding

K – Kids

Event details – 

When: Saturday June 14, 2014, 9:30 launch

Where: F3 The Fort (WEP) Walter Elijah Park

What is it: Organized “field day” type events to engage the children in fun and fellowship together with the children of CAH, Ms and 2.0s.

Estimated completion time: approx. 2 hrs (by 0930 – 1130)

Logistics: Pax will meet at WEP (aka The Fort) at 0900 to be briefed on the events and special considerations when working with the kids

More info: Beverages and light snacks will be organized by Cake Boss for the Pax to provide.  CAH has 42 kids ages 2 – 17 so activities will be organized based on age. The day will wrap up with a devotional for the children. WEAR your F3 shirts if you have them.  If you don’t have them then buy one!

TClap |
0

Make that 3 laps and a side of Flap Jacks…

Leave a comment

12 Pax gathered in the land of cheap gas and plenty o Police @ Alcatraz to get a beatdown delivered by Cable Guy and Funhouse.

The Thang
Cable Guy QIC

2 Laps around the infield
20 SSH
20 Merkins
20 IW
20 Carolina dry Docks
20 SSH
20 Peter Parker
20 SSH
20 Mountain Climber
20 SSH
20 Parker Peter
20 SSH

Mosey to parking lot break into three 4 man teams each team grab a rock (paver)
Mosey back to infield
Relay race 2 times around infield
Audible to 3 laps!
Mosey back return rock!

Burpesides galore (Suicide with Burpees)
2 Burpees
4 Burpees
6 Burpees
Last trip back 10 Burpees at starting point

Finish half with run to end 10 Burpees
Run back 5 Burpees and hand off to Funhouse

FunHouse QIC
Mosey to infield for Flap Jack (all excercises X30)
Leg Up/Downs
Plank Punches
Leg In/Outs
Hands up Merkins
Protractor
Marc-tar-jai (sp?)
Hello Dolly
Mountain Climbers
Russian (Ukrainian) Twists
Plank Jacks
Freddy Mercury
Quick Scissors
Up/Down/In/Out/Protractor Finale…. Did I miss anything? Seemed like we did more!

COT: YHC brought up the fact we need each other and that we should and do encourage each other in both working out and doing the right things. Although we have all chosen to do the wrong things in the past, we can now look to each other for accountability and encouragement! Let’s all make an effort to EH a Sad Clown to encourage them and in turn they will encourage us! Iron sharpens Iron!
If you get the opportunity to read Freed to Lead by Dredd and OBT, do it!

TClap |
0

Cage Match

Leave a comment

22 pax (including 1 FNG) entered the Cage at WEP for 60 minutes of inescapable pain.

The Thang

Santini kicks off in lead

Warm up sequence at parking lot — mountain climbers, peter parkers, merkins, parker peters

Run to open field along 160 near WEP sign

COP (in rapid fire sequence with odd-number reps) — SSH, merkins, CCD, imperial walkers, slow squats, single leg lunges, sumo squats

Form two lines facing each other and partner w/man in opposite line

5 min continuous round of burpees/bomb jacks/merkins in sync w/partner

Multiple Seal Team sit up sequences interspersed with flutter kicks

SSH

Hand off to DD

Run to far corner of WEP and drop into Freddie Mercurys

Run to bottom of hill and reconnect w/partner
Partner 1: Bear crawl up hill/run down
Partner 2: Continuous bomb jacks
(flapjack + 3 cycles)

Run to soccer field and drop into peter parkers

Mosey to bleachers for more partner pain
Partner 1: Continuous derkins
Partner 2: run across field and back
(Flapjack)
Partner 1: Continuous dips
Partner 2: run across field and back
(Flapjack + repeat both cycles)

Line up on sideline

Side lunge walk left/side lunge walk right, karaoke left/karaoke right, sprint backward

Two lines facing each other in plank position

Partner handshake planks R/L, Merkins, Diamond merkins, Wide arm merkins

Run to end of field and line up on end line for suicides to end of soccer field and back

COP — plank jacks, plank, grave digger left, rock hoppers, plank, grave digger right

Run home

COT

Naked Man Moleskin

Welcome to FNG/One-Niner — solid first outing!

Happy Birthday to Rooney!

Invasion of Rock Hill takes place next weekend — see you there!

 

TClap |
0

Did someone say pull-ups?

Leave a comment

On a chilly April morning, 22 PAX split up and either ran speed drills up and down a hill or took a beating from yours truly.

The Thang:

Ran to field

COP:

SSH x30

Slow squats x30

Merkins x15

MC x15

IW x15

Run to hill

Run up hill and complete Jack Webbs

Run down hill and complete derkins.

JW begin at 1×4, derkins at 10, increase each time for JW up to 10, reduce by 1 for derkins

Indian run to playground

Tree sits x3

Pullups and burpees: 10 pull-ups, 1 burpee; repeat by decreasing by 1 for pull-ups, adding 1 for burpees

Ab Blast

LBC x30

Hello Dolly x30

Leg raises 30 sec

COT

Honor to Q this morning’s workout. Not much gossiping going around during COT and during the workouts, guess I did my job this morning 🙂 May sound like a broken record, but F3 has been one of the most beneficial things I have done spiritually, emotionally, and physically; T-Claps to PAX for pushing all of us (I need more pushing).

Trucker

TClap |
0

The Coop – Spring has Sprung!

Leave a comment

19 chick-a-dees posted at The Coop on this glorious spring day. Finally a little warmth and humidity to make us feel like we are working hard. Record # at The Coop today. Another sign of spring just like the ground hog. The PAX enjoyed a tour of the Sugar Creek Elementary campus today as we kept on the move and hit all the sites.

Carbomb helped out with leading COP and some Mary as he is preparing for the Rock Hill launch May 3rd. He will be one of our fearless leaders down there on a regular Saturday morning.

The Thang:

COP:

CDD x10

SSH x20

IW x20

Butt Kicks x15

High Knees x15

Peter Parker’s x10

Mountain Climbers x10

Mosey: Partner Up

#1 Merkins #2 Sprint up hill, Switch

#1 LBC #2 Sprint up hill, Switch

#1 Squats #2 Sprint up hill, Switch

Mosey: Playground

#1 Stump Jumps, #2 2 laps around playground, Switch

Mosey: Back of SCES

Step up x15 each

Dips x15

Russian Twist x15

Repeat x3

Mosey: Corner of SCES

People’s Chair 60secs

Mosey: Side of SCES

#1 Ski Hops #2 Bear crawl hill, Switch

Repeat x5

Mosey: To intersection

LBC x10

Rosy x10

Low Flutter x10

Line up in groups of 4

Everyone squats, first line sprints to top of hill, next line follows until all lines meet at top

COT:

TClap |
0

@F3TheFort Fitness Test 04/22/14

Leave a comment
4/22/2014 1-Mile Pull-UP Push-UP-60 sec LBC-60 sec
Fun House 6:17 4 40 56
MacGyver 6:26 10 54 85
Senator 6:35 15 46 51
WWL 6:40 20 46 56
Maximus 6:51 15 42 51
Audit 6:55 17 42 61
Decibel 7:16 10 52 52
CSPAN 7:17 6 42 62
Menthol 7:19 5 69 59
Repeat 7:25 10 53 63
Deacon 7:27 20 101 70
Tatanka 7:29 8 45 48
Beast 7:37 7 31 48
Pebbles 7:48 14 51 49
Chicken Hawk 7:54 18 45 62
Freebird 8:00 7 20 71
Package 8:00 21 38 51
Atticus 8:01 5 57 50
White Lightning 8:05 2 32 62
Green wave 8:10 8 38 60
Cable Guy 8:33 12 45 74
Corn Hole 8:51 5 38 48
Crab Cakes 8:52 0 17 45
Trucker 9:21 17 45 60
Cake Boss 10:08 3 38 48

Strong words by brother Fun House on his one year party with F3, proud of him for bringing his bricks to his own party.

Check the weekly email for all of the items I am too busy to type here.

We will do this again around July, always work to improve your scores, your body is a temple, build it strong

TClap |
0

Kettle Bell Beat Down (with a little yoga)

Leave a comment

14 men woke up from the Easter candy fog for a beat down.  Everyone did a great job adapting to the new exercises.

14 Men came for a Kettle Bell Beat Down.

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

 

Mosey to Station 1

KB Merkin

Figure 8 with a twist

Back Lunge with pass through

Toe Taps

 

Mosey to Station 2

Halo

Upright Row

Figure 8

KB Burpees

 

Mosey to Wall

Squat Curls

Shoulder Press

Dead Lift

Dip

 

Mosey to Station 4

Chest Press

Curtsy Squat

Skull Crushers

Reverse Bridge Leg up and Thrust (Fan Favorite)

 

Mosey to Origination point

Russian Twist

LBC with KB

Get Halfway Up

Plank Rows

 

Partner up and do a KB Relay

A lot of unique exercises were brought out today.  None seemed to please the crowd as much as the Reverse Bridge Leg Up Thruster.  It may classify as a Yoga move as Cake Boss called it.  Maybe next time the PAX with make it the full minute.

 

TClap |
0

SInging in the Rain

Leave a comment

8 PAX ventured out during the monsoon to sing in the rain. 3/4 of the PAX sang war stories from the previous weekend’s mud run. Fitting as it was, the fields were muddier than the mud run, which didn’t slow down the Q’s since they took the opportunity to welcome some post-mud run exercises.

The Thang:

COP:

SSH x30

Squats x30

IW x30

mountain climbers x30

Mossy to playground:

15 pull-ups, 15 merkins, 15 dips

sprint 100 meters

repeat sequence (12x, 10x, 8x, 6x) with 100 meter sprints inbetween

LBC x 30

15 burpees

Leg raises & hold 1m

10 burpees

Russian twist x25

5 burpees

Mossy to wall behind concession stand & wall sits

Mossy to parking lot:

Kerokee to end of parking lot and back

Pulse Squatx20

Lunge Walk with kick back to end

Backward Run Back

Curtsy Squat x20

Bear Crawl 50 yards

Backward Bear Crawl back

Sumo Squat

Side Squat Walk to end of parking lot

 

Mosey to wall behind home plate

Step upx20 each leg

Side step upx15 each leg

 

Mosey Back to parking lot

Side Squat Walk to end of parking lot

Burpecides

Sprint to first light pole – 5 Burpees & sprint back, sprint to second light pole – 10 burpees & sprint back, sprint to last light pole – 10 burpees, sprint back

Mother nature didn’t deter the PAX from having fun in the ran while the Sunbelt rental truck parked in the parking lot enjoying a view of 8 PAX working hard. Welcome Cyclopes (FNG) to F3, It only took the PAX from knightsbridge 2 months of EH to drag him out in the rain. On the eve of Easter, we all praised HIM for his ultimate sacrifice to allow us to sing in the rain his glory.

Hope everyone had a belssed Easter

TClap |
0

Pre-Blast: F3 The Fort Introduces “The Hog” Part 1

Leave a comment

The Fort is proud to announce the launch of its inaugural CSAUP event, “The Hog and the Coyote” a multi-legged CSAUP event. Leg 1 named The Hog is outlined below, leg two named The Coyote, take roots after a recent SC bill passed into law that allows night hunting of wild hogs, coyotes and armadillos (yes armadillos). Thus the first two legs are named and armed, the third leg (aka The Armadillo), has potential to be created to consist of post CSAUP event ACRT beverages and food.

This will be the inaugural launch consisting of leg 1, The Hog

Event details – 

When: Saturday May 31, 2014, 0630 launch

Where: F3 The Fort AO- Alcatraz (Runde Park, Tega Cay, SC)

What is it: An ~8 mile course, launching at Alcatraz, 15 min bootcamp workout, mosey to Golden Corral, 15 min bootcamp workout, mosey to The Fort, 15 min bootcamp workout.

Estimated completion time: approx. 2 hrs

Logistics: Pax will meet at WEP (aka The Fort) at 0600 to leave half the cars there, pax will consolidate into remains cars to drive over to Alcatraz, the cars that remain at WEP will be used as return vehicles at completion of event.

More info: Hydration packs are recommended, there will be a couple water stops to refill them along the course.

Bring your own fuel, Stinger Waffles, goo, etc. We will have coffeteria post event if there is interest.

Note this is leg 1 only of this CSAUP event, leg 2 (The Coyote) and post event leg 3 (The Armadillo) will be added in the near future.

Sound off in the comments section to HC.

Got questions, we got smart a$$ answers – TheFortF3@gmail.com

TClap |
0

And then there were 2…

Leave a comment

Golden Corral had a large group this soggy Tuesday morning compared to the Block Party at W.E.P.  I walked out the door at 0455 to be greeted by a pretty strong rain only to have it turn to a few drops by 0515.  So when I embarked on W.E.P. to see CSPAN as the only other member of the PAX this AM, it had me even more amped to beat the rain.

The Thang:
3/4 lap around W.E.P.
SSH x 40
Dead Lift x 20
Squat x 25
Moroccan Night Club x 25
Drill Bits with 10 Jump Squats, 20 Merkins, 30 Hello Dolley’s at each
Bear Crawl from park sign to first tree (20yds)
Reverse Lunge Back to sign
Bear Crawl back to first tree (20yds)
Side Lunch Back to Sign
Jack Webb 1×4 for a total of 10×40
X’s & O’s x 15
Slow Freddy’s x 15
V-Up x 12
Slow Russian Twist x 20
Mak Tar Jah x 20
Super Belly x 20 then pull the cord and hold it for a 15 count
SSH x 20

COT:
It was my honor to lead a Marine in an early morning workout. Had I not been Q’ing this morning, I might’ve sad-clowned or even fart-sacked. God had other plans. Keep the PAX in prayers, especially those going through challenging times and life transitions. They may not always speak them but they’re there.

See you next time.
Maximus

TClap |
0