The Fort: Sandbags and limp bizkits

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22 PAX at The Fort on a damp, cool morning.  Santini and CSPAN at the helm.  After a tough day of sandbags, squats, and a chicken biscuit at the chickateria that did not work out for Package (after 3 failures to launch), the PAX fought through with a great workout for all.

The Thang:

Santini in lead:  Superman flys to warm up, Windmills, Merkins, SSH, Carolina Dry docks, Peter Parkers, Parker Peters.  Line up on trees – 50% run 50 yards, 10 LBC, repeat at 60% with 15 LBC up to 100% sprint with Freddy Mercury.   Platoon formation for Squatarama.  Squad leaders then take PAX on Stairway to heaven, Merkin, Burpee, LBC, Squat Sequence.

CSPAN in lead:  Duck walks, Lunge walks, and then found our little friends of Sandbags left over from Marine Corps Birthday.  8 waiting for us at top of Jacobs hill.  After a disaster of mathmatics, PAX formed into 8 teams each carrying sandbag for 5 steps, press above head, hand off to partner, do a burpee, and proceed to alternate in that sequence around the deck.  At the drill bit markers we did some form of burpee, squat, merkin (blacked out).  As Time Warp proceeded, we concluded with a tribute to our brothers and sisters in the Phillipines with sandbags around the clock in a circle for fire drill.  Then handed off above the head.

COT

Moleskin:  2 new FNGs posted strong today with great attitude from the PAX.  Some nervous tension about the SC/Florida game today resulting in hostilities at the chickateria.

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Baryshnikov 22

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More PAX than degrees this morning at The Fort; 23 Posted for a TBQ Laces In and Laces Out instead of staying in the FartSack, 22 degrees at launch. TClaps to the PAX for supporting me on my VQ on a very cold morning. Sets of 22 or a derivative of it (or our best) this morning in honor of the chill, good thing it was colder than initially forecasted as the first segment of lower body would have made Mikhail very proud of the PAX this morning. Thanks to F3 Metro for some fresh inspiration.

Time for the Thang…

Mosey to the upper deck lot behind Close Development Center

COP

Seal Jacks x 22

Low Slow Squat x 11

Baryshnikov x 11 each side

SSH x 22

Jumping Lunge x 11

Monkey Humper x 11 (Crowd Favorite)

 

Lap around the lot

 

Seal Jacks x 11

Low Slow Squat x 11

Baryshnikov x 11 total

SSH x 11

Jumping Lunge x 8

Monkey Humper x 11

 

Jack Webs (1:2) x 6

Diamond Merkin x 11

Peter Parker x 11

Carolina Dry Dock x 11

 

Mosey over to Development Center walk with hand rails.

Partner up

1st partner pull ups under hand rail x 10

2nd partner People’s Chair against wall while partner 1 completes set

1 & 2 Switch

Rinse and Repeat once

Plank while PAX finish

 

Mosey to Ft. Mill Hill

Backwards Bear Crawl up the hill to the ridge

Run to top of hill

Run down to ridge

Forward Crab Crawl down from ridge

Plank while PAX finish

 

Mosey back to launchpad.

 

Plankorama

LBC x 22

Plankorama

6″ Plank x 30 seconds

NakedMan Moleskin

Checking the forecast the night before indicated a balmy 28 degrees to start the morning off. The plan for the Thang was sets of derivatives of the morning low (ex. 28, 14, 7). Well upon waking at 4 AM and checking the temp it was only 22 degrees which in turn, turned out to be a blessing for the PAX as I called an audible on The Thang and we were working with derivatives of 22 degrees (22, 11). As the PAX rolled in, some were well layered and some maybe hardened by prior years in northern snows were sporting shorts and light long sleeves. To each his own. The mood was relatively chipper despite the brisk weather, thankfully no wind. About 4-6 PAX rolled out for Laces Out while the balance of us did a mosey to the upper deck lot.

What started out as an innocent warm up soon became a good ole lower body beat down. Thanks to Sundancer @F3Metro for some inspiration at my cube the day before, I decided to layer in a few specialties from F3Metro. Insert the Baryshnikov compliments and honors to Lee at F3Metro for trademarking the maneuver. I decided to keep the Baryshnikov simple and omit the jump at the end of the front lunge then back lunge since it was the first time for the The Fort PAX with the new exercise. Maybe next time! After my favorite, the Jumping Lunge, we inserted another F3Metro favorite, the Monkey Humper. After the lap around the lot and Rinse and Repeat, by the time we got around to the second session of Monkey Humper’s the true honor came as our expose was witnessed by an early morning driver by. Surely they were thinking “What are 20 dudes doing bent over in a parking light in the dark bouncing up and down?” Sounds like a simple exercise but a real pain after honoring Baryshnikov with five other lower body exercises before it. The grunting and Mumble Chatter was in full effect.

After some partner up fun we headed over to the hill. Another crowd favorite as we did a Backwards Bear Crawl up the hill. The ridge which initially seemed close, felt like it was not to be found once we started the crawl. More grunting and Mumble chatter.

As we headed back to Walter Elisha park the Laces Out PAX were arriving with icicles hanging from their bare legs. COP for a little core work to finish off a genuine TBQ.

Announcements

PAX bring your canned goods Saturday morning to the The Fort workouts. Collection through the end of the year.

3rd F Friday’s, Chicken and Wisdom.

Prayer Requests & Praise Reports

Mission team from Forest Hill headed to Columbia on Saturday, as well as Chino Grande’s wedding coming up in Columbia. Also consider supporting Chino Grande’s family and their mission work, follow and track here: http://chinitogrande.wordpress.com/

Triple Claps to the Fort Mill Boy Scouts for collecting and donating over 10,000 lbs of food and providing it to a local church food pantry.

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Grab your Saturday morning treats….

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15 Pax braved the frozen Tundra of Alcatraz. 3 FNG’s posted, showing the PAX how effective EH’s are applied. Trucker the take Helm for first half.

COP

Merkins x10

Squats x20

Imperial Walker x20

SSH x20

Sumo Squats x20

LBC x20

Mac-tar-jai x15

Mossie to baseball filed and split into 2 groups

1st group walking lunge to outfield fence and sprint back; 2nd group wall sit until all PAX return

Switch

Rinse and repeat 2xs

Mossie back to other baseball field

LBC x20

Hello dolly x20

Russian twist x20

Freddy Mercury x20

Line up along edge of field, sprint to other side of field, 10 merkins, sprint back

Rinse and repeat 3xs

Grab the Saturday morning treats (bricks) and keep arms up to sky with the bricks as you do leg raises x15

Hand off to Funhouse

pavers

FWB (Fun with Bricks) – HIIT (High Intensity Interval Training)

30 secs work, 15 secs rest X 4 sets each exercise

Plank Punches, Herpies, Moving Merkins, Freddy Mercury, Switch Kicks, Russian Twists, Superman/Airplane

Finish with Plank-O-Rama

COT

Moleskin – A great effort from the Pax during a very cold and brick-filled morning.  A dozen regulars with 3 FNG’s using bricks to warm up Runde field was very inspiring.  No Glove Novemeber was brought to a scretching halt this morning.  PAX are encouraged to continue to bring FNG’s but also bust some bones on the fartsackers…. you know who you are… ryhmes with Bojangles and Free Bird…..

Funhouse

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The Fort – Isn’t “Laces In” the Non-running Thursday Group

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32 faithful made it out to a crisp, South Carolina morning.

Laces Out: 5.25 miles to Baxter and Back (@ a swift pace, I’m sure)

Laces In: Pre-workout thoughts about what is important to each of us. Loss often allows us to re-calibrate our priorities. The PAX was asked to think about what matters most to them in life.

The Thang

Jog into downtown Ft Mill, setting up camp in the grassy area just short of the train. Gazelles (Funhouse) plank until everyone arrives.

SSH x 20

Jumping Lunges x 10

Squat x 10

Mountain Climbers x 10

Peter Parkers x 10

Parker Peters x 10

Mosey to parking lot at top of “big hill”.

30 seconds- Burpees, 30 seconds- recovery, Sprint to other end of parking lot, 30 seconds of recovery. Rinse & Repeat x 6 (crowd pleaser)

Mosey to other end of parking lot

Merkins x 10

Mosey to WEP for Mary (Listener’s Choice) – Plank Sequence while we wait on PAX

LBC x 10

Hello Dolly x 10

Rosalita x 10

Bicycle x 20

Superman, Airplane, Parachute, Sea Turtle sequence for 10 count. Rinse & Repeat

Maktar Jai x 10 (or maybe 5)

Russian Twists x 15

Run around second light on Stairway to Heaven

Head to COT

Moleskin

YHC was a little unsure about making his maiden Q after taking a couple of weeks off, but that quickly subsided once he breathed the fresh air of the Fort Mill Gloom and was greeted by the PAX.

Rumor has it that some of the PAX were glad a “non-runner” was leading; meaning surely we wouldn’t go off campus. Some of the PAX questioned the length of the recovery built in to the Burpee sequence, but that subsided after the first or second rep. That was taken directly from a Spartan Workout of the Day email (Rating: 1-5 scale, Strength 4, Endurance 4, Speed 5).

Pretty sure it was the first workout I’ve attended with Cable Guy where he didn’t dust us with the previous night’s dinner….or maybe he did and I was breathing too heavy to hear it. Special thanks to my boy Rock Thrill for making the trip over to The Fort. I appreciate the support. Special thanks, as well, for sharing your brother’s story and for taking the lead on the Joe Davis Memorial Run.

Good to see regulars and some newer guys that I haven’t seen before. By allowing for audibles on the burpee/sprint sequence (keep doing burpees if you don’t need recovery / do planks if you can’t do burpees), I was trying to make sure all PAX got in a good morning’s work. Hopefully, I didn’t disappoint. I laughed tonight as I tried to listen (through my heavy breathing) to me saying names into the recorder. I appreciate the opportunity to lead and am thankful for the opportunity to know & be among you.

Good work today, brothers. Aye!

Beacon

Reminders:

* First Double Down Opportunity of 2014: Jan 4, 2014 @ WEP. click the link. Use the promo code.   http://f3nation.com/2013/10/20/convergence-and-5k-run/

* Third F Friday @ 6:00AM. Chick-fil-a Baxter. Deacon leading  Proverbs 18

* USMC Convergence @ MYERS PARK HIGH SCHOOL, NOT WEP.  11/10/13 @ 7:00AM-8:00AM Click the link    http://f3nation.com/2013/11/02/usmc-convergence-all-pax-welcome-1110/

 

 

 

 

 

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Dancing with the stars

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26 veteran Pax shook off the autumn chill and put forth a strong effort at Block Party.

The Thang

Full warm up lap around WEP

COP — SSH x20, Mtn climber x20, IW x20, Peter Parker x20, Slow Sumo Squat x20, Parker Peter x20, SSH x20

Break into three groups (Rotate through each station, 3 cycles total):
+ Group 1:  10x Pull-ups
+ Group 2:  Continuous Picabo Streets over playground barrier
+ Group 3:  Continuous core (Freddie Mercurys, Flutter, Dollies)

COP — Merkins x10, Squat x10, Diamond merkins x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles forward x10, Morrocan night clubs x10, Jumping lunge x10, Carolina drydocks x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles backward x10, Morrocan night clubs x10, Bomb jack x10, Wide arm merkin x10

Line up between tree line and playground:
+ Karaoke to first tree, karaoke back
+ Backward sprint to first tree, run back
+ Sprint to first tree, backward run back
+ Bear crawl to first tree, crab walk back

Run home

COT

We were blessed with a beautiful morning – crisp air, no wind, stars peaking through the clouds. It is truly a gift to YHC to start the workday leading the Pax on a day like today.

Great effort by all pax!  The Morrocan night club sequence, continuous core cycles and Picabo Streets provide early training so all pax can impress the M on the dance floor at your favorite New Year’s Eve ball.

Tried to keep the pace crisp today — T-claps to back-of-the-pack Pax for keeping it tight on the stations when your finish triggered the switch.

A hardy salute to Crab Cakes on his Tough Mudder adventure – an inspirational example to all Fort pax!

Announcement — Food Drive at ALL Saturday workouts through year end.  Bring non-perishable foods to The Fort and Alcatraz for collection and distribution to Fort Mill care center.

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BIRTHDAY BASH AT ALCATRAZ

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Sixteen strong rose from the fartsack on a gloomy Saturday to get punished by two virgin Alcatraz Q’s:  Maximus and Cable Guy (celebrating a birthday F3 style)

The Thang:

Maximus at Q

SSH x 25

Squat x 20

CCD x 15

Merkin x 20

Mosey to short wall behind home plate

Step ups x 20  L and R

Mosey back to field

Half froggers x 15

Full froggers x 15 (crowd pleaser)

15 grave diggers L and R

Hand off to Birthday Boy (Cable Guy)

COP:

25 SSH

10 Wide Merkins

10 LBC 4

4 Corners O pain:  Break into 2 groups

Complete 8 corners starting with5 merkins & 5 LBC

Run to 1st corner and complete 10 Merkins & 10 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 10 Merkins & 10 LBC

Run to next corner 5 Merkins & 5 LBC

Run to Center and Plank-o-Rama  Break into 2 groups

Complete 8 corners starting with

Run to 1st corner and complete 2 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 2 Burpees & 10 LBC

Proceed to COT  Q-Cable Guy

Happy Birthday, Cable Guy!  YHC thanks you and Maximus for stepping up to Q this morning.    Good to get some new blood at the Q and bring some new exercises for the Pax.  Well done, men!

Announcements:

January  4 Convergence with Charlotte area F3 at Walter Elisha Park, plus Joe Davis 5K.  Everyone who is anyone will be there so don’t miss this great event.

Spring Mud Run – stop thinking about it and just do it.  You know you want to!  Check the F3 site for details.

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The Armory – Math Quiz and Kettle Bells

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7 PAX braved the cool morning air at Forest Hill’s finest asphalt for a little Kettle Bell/Cardio 1..2..punch.

1st Set:

Run Lap X 3

Goblet squat X 3 1 Min each

Curl right/curl left X 3 1 Min each

Merkins X 3 1 Min each

2nd Set:

Shoulder press R/L X 3 1 Min each

Walking lunge X 3

Triceps extension X 3 1 Min each

LBC/hello dolly/Freddy x 3 (15/18/20reps)

3rd set:

Two arm Kettle bell swing 1X 1 Min each

Curtsy lunge  1X 1 Min each

Rows  1x 1 Min each

Mountain climbers 1X 1 Min each

The PAX were wide awake when it was suggested we are doing 3 sets of 4 exercises 3 times each. It was a mad scramble for calculators and abacuses, especially leading off with a lap around the parking lot. “What….12 laps”?? We ran out of time on the last set so to everyone’s delight…it was time to go to work!

Everyone survived and the sweat poured down regardless of the cool fall morning air. Way to go!!!

  • Announcement:
  • Convergence Jan 4 5k at WEP
  • Prayers for Lucy’s (Boy Band’s daughter) eye surgery and for Deacon’s mom’s continued recovery.

Food for Thought –  Make God #1 in your Life and he will provide all you need to cover all the other #1’s in our lives, (careers, kids, accomplishments, stuff). Anyone wants to talk about this more, reach out to Cake Boss!

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Game Plan – Over the Hump

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Game Plan is through Proverbs 16, “over the hump” as we are more than halfway through the book. We been together for 17 weeks now and the PAX has continued to grow and share lots of wisdom.

Here is the link to Chapter 16. I encourage everyone to read this chapter a couple of times and discern over what God is telling you personally.

This week there are 3 major groups of text:

  1. Comparison between man’s plans and God’s sovereign direction
  2. The well being of knowing God, “Fear of the Lord” and wisdom.
  3. Bad is not always bad and being able to see the good in bad circumstances.

Key verses:

2 All the ways of a man are pure in his own eyes,
but the Lord weighs the spirit. Where is your heart? How do you act and talk in public and private?

11 A just balance and scales are the Lord’s;
all the weights in the bag are his work. Knowing God is a just God balances all of the injustice of this world. Take comfort his authority is above all.

31 Gray hair is a crown of glory;
it is gained in a righteous life.
32 Whoever is slow to anger is better than the mighty,
and he who rules his spirit than he who takes a city. Old does not mean weak and big does not mean strong. We need to look at things as God sees things not as our culture defines things. Grey hair speaks to wisdom, experience knowledge. Someone who controls their emotions is stronger than someone quick to violence or anger.

Have a great week! Deacon will lead us through Chapter 17 next Friday at Game Plan!

CB

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Halloween Pain at The Fort

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22 strong posted for Laces In / Laces Out as White Lightning provided the spark to get this Halloween started on the right foot.

The Thang:

CDD x 20

Imperial Walker x 40

SSH x 40

Squat x 40

 

Mosey to Hill and Partner Up

– Sprint up and Down  / Partner does Merkins x 2

– Sprint up and Down  / Partner does CDD’s x 2

– Sprint up and Down / Partner does LBC’s x 2

– Bear Crawl to the Top – Turn around and Bear Crawl Down

 

Mosey to Tree Line

– Lunge Walk to first tree x 2

– Bearkin Crawl to second tree, (Every 3 steps of the Bear Crawl do a Merkin) x 2

– Sprint Back x 2

– Mak Tar Jai, w/ a Hop – Snaked to the Playground

Drill Bit – 10 LBC’s and 10 Russian Twists at each post.

Mak Tar Jai, w/ Hop – Snaked back to the trail..

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Don’t Call it a Come Back

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The AOP Special Shovelflag (Aye Rader) was planted and 14 PAX headed into the Gloom…

The Thang:

Mosey to upper parking lot behind NAFO;

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

Follow me to Upper football practice field – Down field 60% 15 merkans; Down field 70% 5 Bombjacks; Down field 75% 5 Burpees;

Split the Field – Group One 2x laps; Group Two Dips and Derkans until Group One finished – Flapjack;

Mosey to Undulation Hill;

15 Burpees OYO;

Jacob’s Ladder with squat thrusts at top;

Mosey to side of NAFO – People’s Chair;

Mosey to Back of NAFO – People’s Chair;

Mosey to ROTC parking lot – Sprint to top of hill – 10 Merkans – Sprint Back;

Circle up for Mary – Hello Dolliesx21 and Fluttersx21;

COT.

Naked Man Moleskin –

After absconding for two weeks with a back injury, It was good to be Back in the saddle. After we launched, there was no looking Back…

Prior to launch, as we gathered in the Gloom to await the 0530 light switch flip, we pondered Agony’s post about Expanding Your Sphere of Influence (which can be found at http://f3nation.com/2013/10/28/determining-your-sphere-of-influence/).  After relaying the story, and confirming that the guy in the story was only servicing the single Mom’s cars at the Body Shop, He does a great job of discussing the importance of finding your dolphin and daffodil.  We took it a step further to throw in a little bit of @IronMags message from two Sundays ago – that we are called to fellowship and out of our comfort zones to really get to know our Brudders so that we can help them discover their #D2X and see if there is room for us to #LockShields or to facilitate it with someone else.

 

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