The Fort: Surprise Me

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21 PAX posted at The Fort post Christmas workout.  Among the crowd pleaser workouts was also a word from Santini on praying a simple prayer for 30 days in the New Year.  “Surprise Me God with what you’d like to show me in the world”  Stand back and see how he shows you a world that you have not seen before.  People in your life that you’ve missed or overlooked.  Pain and needs in the world that you can support.  Opportunities for friendships, relationships, and support.

The Thang

1/4 mosey to COP.  Santini leading.  30 SSH, 30 Imperial Walkers 20 Windmills, 10 Proper Technique slow Mountain Climbers.  10 Peter Parkers, 10 Parker Peters, hold 6 inch pushups. 30 SSH.  Form into platoons with Squad leaders.

Squat platoon – 15 slow squats, holding.  mosey in squad formation to trees for wind sprints in waves with platoon holding with SSH until their group goes.  Finishing group does merkins until remainder of platoon finishes.

Seal Team Situps.  2 sets of 20.  Flip for 10 Merkins in between.

4 groups with squad leaders.  1 station (stairway to heaven) 1 to 5 burpees ascending up the light poles.  Seal team station of situps 20 count.  Sandbag low crawls for 25 yards carry back bag upon completion.  4th station is 5 bomb jacks alternate 5 merkins – repeat 4 times.

Hand off to WWL for second half.

Mosey half way to church
Jack web 7
Mosey to church, partner up, split into 3 teams
Team 1 on modified sweet baby jesus
Team 2 on suicides
Team 3 on 50 squats 50 abs
Rotate through all 3
Pushup pyramid to 10
High slow flutter

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Game Plan – Proverbs 24 “Do the Little Things”

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Proverbs 24 cuts to the chase and is to the point in its delivery. This chapter really teaches us to have a foundation and plan before building our house. That house can be at work, home, marriage, raising kids and other relationships. Be prepared in all we do and have wise council when doing it. The lazy and unprepared person ends up in a disaster; however the wise and well prepared can sit in content because they were ready for life to happen.

Key Verses:

3 By wisdom a house is built,
and by understanding it is established;
4 by knowledge the rooms are filled
with all precious and pleasant riches.

All knowledge and wisdom comes from God and by having him in our life, we not only gain wisdom and understanding but we can rest in his promises and hope.

11 Rescue those who are being taken away to death;
hold back those who are stumbling to the slaughter.
12 If you say, “Behold, we did not know this,”
does not he who weighs the heart perceive it?
Does not he who keeps watch over your soul know it,
and will he not repay man according to his work?

When we see someone on a road towards destruction, we need to throw a lifesaver. Sitting back and claiming ignorance or “none of my business” is not how we show God’s love to others.

17 Do not rejoice when your enemy falls,
and let not your heart be glad when he stumbles,
18 lest the Lord see it and be displeased,
and turn away his anger from him.

“No Pay Backs”….do not seek revenge or gloat in the wake of other’s failures, but rather lend a hand and look to Glorify God in their situation.

30 I passed by the field of a sluggard,
by the vineyard of a man lacking sense,
31 and behold, it was all overgrown with thorns;
the ground was covered with nettles,
and its stone wall was broken down.

Keep our house in order so that anyone passing by can see that God is first in your life. By doing the little things each day in our marriages, kids, financial and prayer life /spiritual life we keep ourselves from wondering down the wrong road and asking ourselves “how did I get here”? It take a little work each day….don’t be lazy!

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Post Holiday Fun at the Park

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Posted on behalf of Bob Barker

Eight hearty individuals shook off the effects of the holiday gluttony to get back to business with a good workout in beautiful, cold conditions:

30 SSH
25 IW
25 mountain Climbers
20 Slow Squats

Mosey to path…drill bit with 10 SSH, 5 bomb jacks and 10 LBC at each post.

25 SSH
20 IW
20 mountain climbers
15 Windmills
15 squats

Mosey to hill, reverse Jacobs ladder with 5-4-3-2-1 burpes

20 SSH
20 IW
15 mountain climbers
15 squats

Mosey to playground, 10 merkins, 10 SSH, 10 LBC with lap around playground after each set

10 merkins
10 LBC
10 Freddy mercury

10 Hello Dolly

10 Rosalita

10 Russian twists
10 dying cockroach
10 wide arm merkin
10 X’s and O’s
Red Banjo ran solo to  Baxter and back and joined the group for COT
Moleskin
T-claps for those who were in town and didn’t fartsack it this morning.  It was tough to get up this morning, but we all sure felt great when we finished.
Announcements
In case you haven’t heard – Jan 4 Convergence at the Fort with Charlotte Metro followed by the Joe Davis 5K.  Still not too late to sigh up!
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F3 at the Nativity

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22 PAX posted in the Christmas Eve gloom to contemplate our F3 brother in the Holy Family, warm up the vocal chords for the holiday church service and work up an appetite for Christmas dinner.

The Thang

Drill Bit (the Caroling version): continuous exercise at each stop on the loop while Pax belt out a traditional Christmas favorite – Merkins, squats, plank series, squats, merkins

COP – SSH, Mtn climbers, jumping lunges, hello dollies, high super slow flutter, LBCs

Run to the hill for a full Jacob’s Bear Crawl Ladder (no singing on this one!)

Run to playground and partner up
Partner 1: continuous Picabo Streets over barrier / Partner 2: sprint to path and back (flap jack)
Partner 1: continuous board jumps over barrier / Partner 2: sprint to path and back (flap jack)
Rinse and repeat both series

Run to brick wall at Springs building for alternating People’s Chair and Balls-to-the-Wall (3 rounds)

Run home

COT

Strong showing in numbers and effort on a day when the alluring Sirens of cold weather, wet grounds and holiday schedule were singing sweet fartsacking hymns to all.  Odysseus would be proud!

Never seen Twister run so fast as he did upon the announcement that Red Banjo would kick off the singing for the first stop on the Caroling Drill Bit — fortunately he found those ear plugs in his car quickly and made it back in time for launch.

We started and closed with a reminder of Joseph at the Nativity.  He is somewhat overshadowed in the Christmas story by the other two well-deserving stars, and even by angels, shepherds and wise men.  While we know very little about him, we know he was essential.  He was the man.  He was the husband.  He was the leader.  He was us.  Put yourself there.  He is something of a blank canvas.  Reflect a bit on him…on how you see his story…on its intersections with your story.

Merry Christmas!

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We ran and ran and ran……

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Posted on behalf of Cable Guy and White Lightning

12 Strong did some running and strength work on this pre-Christmas Saturday

  The Thang…

 Cable Guy on the Q

 LAPS… through both fields

COP

25 SSH  

25 IW

25 SS SQUAT

20 MCP

BIG LAP

COP 2ND FIELD

20 SSH

25 CDD

25 HELLO DOLLY

15 WIDE MERKINS

BIG LAP

 COP 1ST FIELD

14 MCP

25 ROSALITA

20 SSH

 SPRINT FROM ONE FENCE TO THE OTHER

 Hand off to White Lightning

 Mosey to the dugout – Split into 3 groups

      1.  Run the field

     2.  CDD’s / LBC’s

     3.  People’s Chair – Passing the Kettlebell

 Each group cycle through 1-3. 

 Pick your Pain – First person picks the exercise and runs the field.  The Pax performs the exercise until his return (Merkins, LBC’s, Squats, Froggers, CCDs, Burpees, etc.)

 Indian Run around the field

 Jack Webb 1 to 4 / to 10

COT

 Moleskin

 Good hard work by the Pax today.  We ran a lot which is good for the endurance and helps keep the ‘cookie weight’ in check.  Lots of groans were heard during Jack Webb’s today and lots of gas too from the usual suspect.  Way too warm for Christmas for sure, but we all remembered what this holiday is about and we are blessed to be out another Saturday.

 Announcements:

 BIG convergence on January 4 at Walter Elisha Park – The Fort is hosting all Charlotte metro groups.  No Alcatraz that morning.  Joe Davis 5K run following for those who double down.  It’s a great cause and a great way to support a fellow F3 brother!

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The Fort: Seasons of Blessings and a Sweet Baby Jesus

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QIC: Deacon, Santini

Pax: Rooney, Hard Drive, Macgyver, Double D, Twister, Red Bango, Greenwave, Beast, Repeat, Mater, Cobra Kai, High Life, Venture, Package, Chicken Wing, Menthol, Sasquatch

Deacon was first at Q

Inspiration:
– The holiday season can be a special time for many
– It can be a challenging time for people who are suffering from loses (ie. loved ones, jobs, etc)
– Try to be a positive influence on the people who are struggling this season
– Take time during this busy season to thank God for his grace, blessings and for his son who is a moral model for all of us

COP:

Bomb Jacks (15x), Sumo Squats (15x), Mack Tar Jies (15x), V ups (15x), Peter Parkers (15x), Oblique Ups (15x)

Mosey to mid-field.

COP :

Star Jacks (15x), Peter Parker Push Ups (15x), Stationary Lunges (16x), Freddie Mercuries (15x), Parkers Peters (15x), Boxer Twists (20x)

Jacob’s Ladder

* One partner does merkins while the other runs up the hill, does 5 bomb jacks, and back

* One partner does high slow flutters  while the other runs up the hill and does 5 bomb jacks

* One partner does Carolina Dry Docks while the other runs up the hill and does 5 bomb jacks

* One partner does Rosalettes while the other runs up the hill and does 5 burpees

Santini on Q

Form 2 lines with Squad leaders.  Platoon formation run to the Church of the Nazerene.  Satellite runs around PAX platoon for 1/4 mile.  Arrive at Sweet Baby Jesus manger scene.

Platoon formation  for 12 days of Christmas.  Ascending 1 burpee, 5 SSH, 2 Burpees, 5 SSH… up to 6 – then switch to Merkins 7 with 5 SSH up to 12.  20 Deep Squats (slow).  Carolina Dry Docks 15 – then Morracan Nightclubs, repeat.  Platoon run back.  Stop at Flag and say pledge of allegiance remember all those soldiers who have died and that are serving down range today.

Ran to COP – Merkin, LBC flip sequence.

COT

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Tribulation Leads to Hope

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The Virtual Shovelflag was planted and 8 Faithful headed into the Gloom…

The Thang:

Mosey to upper parking lot behind NAFO;

COP – SSHX25; IWx25; Merkansx15 – stay there – MCx25; Copperhead Squatsx25;

Short Q School (SSHx10 led by Chicken Wing or maybe Chicken Hawk I can’t remember which one of yous twos is which; SSHx10 led by Gilmore) TCLAPS to these guys for stepping up into the Sneak Attack Q School;

WideArmsx12; Peter Parkers x 20;

Follow me around back of NAFO gather at top of parking lot hill – Partner up for Tribulation Relay – Partner 1 does 5 burpees while partner 2 lights out, partner 1 then chases and catches partner 2, when caught, partner 2 does 5 burpees and repeats.  Did two laps around NAFO to Plankorama.

6MOM – Dolliesx25; Rosalitax25; low flutterx25; Oblique V ups 10x each side; Russian Twistx25; Superman; Merkan x 15.

Follow me to Elementary School Playground for circuit – Foot on swing Pikeups x 20; Pullupsx10; Dipsx15 – Two circuits.

Mosey to bottom of ROTC Hill – Sprint to Top,

COT.

Naked Man Moleskin –

After absconding for a number of weeks, It was good to be Back in the saddle at AoP.

Prior to launch, as we gathered in the Gloom to await the 0530 light switch flip, we discussed IronMags (who has been conspicuously absent from the workouts, allegedly because of cold weather induced asthma or some other #lameoexcuse) message from Sunday about the Hope of Christmas and that Hope finds its roots in something that is not normally associated with Christmas, but that is part of the foundation of F3 – tribulation.  He provided the analogy of the 4×100 relay and that each leg stands on its own for the individual runner, but that the combined effort of the team enduring the agony of their leg and pushing through is what elevates to victory.  By digging as hard as possible through our tribulation, we learn perseverance.  Through persevering through trials, we develop character.  And as our character develops we develop that true Hope that has its foundation in Christ.  Thus, we had an opportunity to experience all of these in the Tribulation Burpee relay.  We also had opportunity to help our partner out by not sprinting whilst our partner was doing burpees (like Cake Boss did out of the chute, making it almost half way around the school before I caught him).

Aye.  Keep the Tribulation and the Hope coming.

LM Out.

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A Fort Family Reunion / “KEEP RUNNING!”

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28 PAX posted at The Fort “BLOCK PARTY” for our first of many “family reunions”

We started off with a prayer for the Kiawah group, and for the continued success and health of each runner and The Fort.

The Thang:

Slow mosey to COP:

10 each X 10 different exercise = warm up

Run the drill bits of WEP = 5 x 4 exercise (Burpee, Merkin, Squat & SSH)

We were supposed to make a full lap, and then return to the slowest man so we could all finish together. While Waldo and I stretched out the last man, and Red Banjo made multiple laps it became obvious my instructions were not clear, and at that point the town of Fort Mill heard me scream “Keep Running”.  The group basically got another ¾ lap in and some even got the exercises in.

Back to COP:

25 each X 10 exercises to complete the waking up process

Line up and complete 3 rounds of Ark Loaders using the tree line for sequence changes

Quick set of Ab Lab

This was not planned to be easy workout, and I apologize to any if felt shorted…but that is OK because the “PAX chatter” was great to hear again, and the PAX spirits were so high. Special call out on the return of FNGx3 (to the works too much / fartsack third power) === REDEYE

Slow mosey to COT:

Naked Man Moleskin

We all discussed the success of the Kiawah group, sounds like a great race & fellowship

Happy Birthday to WWL

Thursday Christmas Party

Joe Davis Run

Check the weekly email from THE FORT

The Fort is looking at some additional races / runs and activities to keep the momentum up on the fitness training.

Great shares yesterday on both prayer requests and answered prayers, continue to pray for our group, especially those under additional pressure because of the holidays. Safe travels & Merry Christmas.

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

 

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The Armory – Monday Morning Blues

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5 PAX show up for a bake off with Cake Boss. It was a chilly Monday morning and many of The Fort PAX fartsacked, but we’ll give them a pass after their Kiawah run. However their butts better be back out there the rest of the week!!

The Thang:

Round #1 (3 sets with 30 sec break between)

Run Lap – (around church building to change scenery)

Goblet squat

Curl right/curl left

Merkins

Round #2 (3 sets with 30 sec break between)

Run Lap

Shoulder press R/L

KB pass between lunge

Triceps extension

LBC’s

Round #3 (3 sets with 30 sec break between)

Run Lap

Two arm Kettle bell swing

Curtsie lunge

Rows

Mountain climbers

Round #4

Suicide Run to Funeral Home Wall

1 Minute Wall Sit

Suicide Run Back to COT

COT

Announcements: 2nd F Thursday at Fort Mill Towne Tavern Hwy 160 7pm – bring M’s 2.0’s (optional)

Prayers: Boy Band’s mom’s health improves. All PAX as we head into CHristmas, last week of school and travel.

 

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Audit & CSPAN inspired tribute to Kiawah

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12 PAX posted at a rainy Fort looking for a motivating start to their weekend (Trucker reported in 12 to Alcatraz, & 14 of The Fort looking at a quick jog on the beach at Kiawah).

We started off with a prayer for the Kiawah group, praying for a safe, and successful race for each runner.

The Thang:

Audit @ Q:

Tribute to Kiawah, warm up was running the drill bits at WEP and 20 SSH hops. Plank fest until group finished lap.

Partner up= 5x series of a long run Jacob’s ladder with partner with bear crawls, merkins and run to the hill and back. Partner 2 did jumping lunges until the flapjack.

COP of exercises “The Crowd Favorite” was Jack Webb at a 10 to 1 ratio = shoulders are smoked/well done after this…wow

CSPAN @ Q for “Act 2”:

Mosey to hill= short run Jacob’s Ladder of 7 to 1 of Carolina Dry Docks

Mosey to Playground=3 sets of=10 pull-ups, 10 side pulls left & right and 20 dips.

At this point I was second guessing the groups commitment because it is rainy and cold and there was no chatter. The PAX step up and finish up at full speed

Partner back up for a series of partner push/pulls.

Form back in small COP for “dealers choice”, going round the clock calling out exercise, man to the right calls cadence until the man who called the exercise sprints around the outside the circle. We did this 4 full rotations and steady expanded the circle. High speed with low repetition equated to a full body workout.

Slow mosey to COT:

Naked Man Moleskin

We all discussed looking forward to hearing/comparing #warstory with Kiawah group

Happy Birthday to WWL

Thursday Christmas Party

Baxter Trail Run

Joe Davis Run

Check the weekly email from THE FORT

CSPAN discussed the leadership training that @gnarleygoat and NODA F3 is doing. Dr. Hartle gave his testimony over lunch on Friday. This is the 2nd and 3rd F. How can we do someting similar to this in Fort Mill?

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

 

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