Swingin’ Block Party

2013-10-29Leave a comment

Posted In: Block Party

28 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late October morning:

The Thang:

Jog around WEP, slow down and start lunge walking, then high knees, then butt kickers, then jog to the grass.

COP

SSH x 40, Squat x 25, Merkins x 15, hold plank, Peter Parker x 20, recover.

IW x 20, Sumo squat x 20, Carolina dry dock x 15, Alabama a** kickers (10LL, 10RL)

Mosey to hill

Jacob’s Ladder (1-7 burpees at top of hill), recover

Mosey to flat area

Jack Webbs, 1:4 ratio. Count to 10 merkins and 40 overhead hand claps

Mini Mary: Hello Dolly x 20, Freddie Mercury x 20, Dying Cockroach x 16, LBC x 25

Indian Run around park and back to parking lot

COT

Moleskin

YHC received the call last night to Q today so the workout was classic F3. Nothing fancy – just some good upper body strength and cardio work. The Pax put forth a good effort today. Not much chatter other than some groans during Jack Webbs. YHC heard the ‘that’s what she said comment’, but missed the cue for 10 bomb jacks – that won’t happen again! The double wide Indian run along a narrow path in the dark turned into a mob of men towards the end so will have to plan that differently next time. As always, it’s a pleasure to lead such a fine group.

Announcements:

Thoughts and prayers for Evil Knievel who injured his back. Get well, brother!

F3 Convergence/5k double down on Jan 4 at Walter Elisha. This is a big event – mark your calendars now.

Spring Mud Run in Columbia – big F3 group making the trip to Columbia including teams from The Fort.

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Freeze Warning at the Park

2013-10-27Leave a comment

Posted In: Alcatraz

The shovel flag was planted and the first blast of cold weather did not deter fourteen men from answering the call to better themselves.

The Thang:

Bob Barker at Q:

COP

SSH 30x

Windmill 25x

Squats 20x

IW 30x

Merkins. 15x

Mac targe 15x

25 SSH

20 Squats

Line up on line and half way across baseball field do shuffle, karoke, high knees, lunges, rinse and repeat

Partner up, one partner sprints while other does merkins, side straddle hops, burpes

25 SSH

20 Squats

Hand off to Senator Tressel

Split into two groups:

1^st group: run to playground and do 10 pull ups and 20 dips, run back to field and plank

2^nd group: LBC’s

Flapjack, then repeat sequence with Freddie Mercury’s

Split into three groups for 40 yard sprints x 10, one group at a time. When one group finishes, the next group goes. Recovery between sprints was about 20 sec.

Stay in groups – everyone plank.

Merkins x 10, hold, Peter Parker x 10, hold, diamond merks x 8, hold, L arm/leg high, R arm/leg high

Grave diggers: LH x 10, RH x 10.

Hello Dolly x 20, hold 6”

Split back into two groups: run around Runde with stops for Burpees, squats, bomb jacks, CCDs

COT

Moleskin

T-claps to Bob Barker for his first Alcatraz Q! Great to see double digit numbers at Alcatraz, especially with the cold temp this morning. TC police stopped by for a visit again this morning and checked on us. Maybe they will show up in workout gear one day and join us. The 40 yd sprint work was a crowd pleaser today (‘how many of these are we doing?’). The PAX pushed through them with a purpose – well done men! Welcome Swag Dad, F3er from Mount Pleasant. Good to have you with us this morning and good luck with your F3 group. The new Q’s are rotating through and we look forward to them bringing new workout ideas and helping build the Rock.

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Abundance of Pain – “One time at Band Camp”

2013-10-232017-06-16Leave a comment

Posted In: Golden Corral

14 PAX arrived at Nation Ford High School for Band Camp with Pain

Now I just want to put it out there, I am impressed with our local High School Marching bands. They are very impressive, so in no way am I mocking the band. Ok, end of disclosure.

COP

IWx20

CDDx15

SSHx25

Peter Parker’sx10

Parker Petersx10

Squatx20

SSHx25

Mosey to front of school

Partner 1-15 derkins

Partner 2-wall chair

Rinse and repeat

Mosey to band lot

150 Carolina Dry Docks

Partner 1- run to end of lot (100yds)

Partner 2 – CDD

Switch

150 lbc’s

Partner 1-run to end of lot (100yds)

Partner 2 – lbc’s

Switch

150 bomb jacks

Partner 1-run to end of lot (100yds)

Partner 2 – bomb jacks

Switch

Lunge walk 50 yds

Karaoke 50 yds and back 50 yds

Lunge walk 50 yds

Partner carry 50 yds – Switch

COP

Freddy Mercuryx10

Mercury Freddyx10

Rosalitax20

Merkins x15

Hello Dolly’sx20

SSHx20

COT

Moleskin: The ladies cried a little when the COP was in the wet grass, so being the gracious Q I kept the activity vertical. (Last time I do that….this is Boot Camp!!)

Investigated new territory in front of the school for derkins, did not lead itself to a quality location, so had to move to Band Camp parking lot. The PAX was doing well until I mentioned 150 bombjacks. Thought we were back in the wet grass 🙁 However, they survived and finished strong.

Triple claps to Package for carrying two times his body weight 50 yds in the partner carry….Impressive!! Go Ruck!!

Prayers:

To those involved in the Nevada school shooting, Deacon’s family and mom, High Life’s friend dealing with devasting news of MRSA diagnosis. Need to pray for health, Dr’s and finances here! High Life, keep us posted each Post!

Men – Be Godly in all you do and you be doing pretty well.

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Oh Ye, Though Lacketh in Faith (of the PAX)

2013-10-21Leave a comment

Posted In: The Armory, The Fort

I sat in the parking lot of Forrest Hill Church at 5:09 AM, alone. I began to wonder why did I even bother getting out of bed this morning. After all, I was about to post by myself when out of the gloom a Cable Guy appeared. Then Boy Band, and 6 other PAX followed. I thought the low 40’s range was below some folks threshold. So, the week began with 9 PAX and a warm-up lap around The Armory.

The Thang

Warm-up lap around the AO

Rows – 1:00 ea

Snatch L&R 1:00 ea

Windmill L&R – 1:00 ea

Diamond Merkins – 1:00 ea

Curls L&R – :30 ea

One Arm Dead Lift – :30 ea

Figure 8 – 1:00

Rinse & Repeat 3x

Finish with Mary

COT

Please remember Deacon’s Mother and Aunt this week. His mom is undergoing a bone marrow transplant via his aunt this week.

Moleskin

Thanks to the PAX for coming out this morning. Solid effort to start the week. Sorry to cut this one short, but I have 4 people at work that fartsacked this morning.

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Abundance of Pain – Back to School

2013-10-192017-06-16Leave a comment

Posted In: Golden Corral, The Fort

First Post at Nation Ford High School. Arrive and scope the terrain with no lights….at all! Pitch Black out there.

5:30am – Let there be light! NAFO lights popped on and the pain was delivered.

Lil Mike gave some words of encouragement and advice to take that time in the mornings to be like Jesus and prepare our hearts, minds and souls for the day ahead.

Take off on warm up lap to front of NAFO high school

COP on Band Field

SSH x 25
CCD x 15
Imperial Walkers x 20
Mountain Climbers x 15
Squats x 20
Peter Parker x 10
Parker Peter X 10

Mosey To Hill and Partner Up

Exercise 1
- #1-Run up hill and back x2
- #2-Burpees
- Switch
- Plank at end
Exercise 2
- #1-Bear Crawl up hill and run back x2
- #2-Burpees
- Switch
- Plank at end
Exercise 3
- #1-Run up hill do 10 squats run back x2
- #2-Bomb Jacks
- Switch
- Plank at end

Mosey To Band Parking Lot for COP

Freddy Mercury x 20
Hello Dolly X 20
Merkins X 15
Flutter Kick X 20
Wide Arm Merkins X 15
Rosiltas X 20

Line up at end of Parking Lot and Partner up

#1 – Sprint to 50 yrd line and back X 2
#2 – Merkins
Switch
#1 – Suicide Sprint to 30 yd line and then 50yd line X 2
#2 – Squat Kicks
Switch

Mosey To Main Parking Lot COP

SSH X 40
LBC X 20
Hi Slow Flutter Kick X 20

COT

18 PAX
Announcements
- Thur – Laces In/Out WEP
- Friday – Third F Baxter Chick filet 6am
- Sat – Alcatraz Tega Cay 6:30am / The Fort WEP 7:00am
- Prayers

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You can count on a good run at Alcatraz

2013-10-19Leave a comment

Posted In: Alcatraz

When: 10/19/13
QIC: Trucker and Decibel
The PAX: Sai, Flacco, Funhouse, Cable Guy, Stonewall (FNG), Senator Tressel, Addicus, Pick 6

Warm up lap with zero visibility
Run half the outfield high knees
Second half butt kicks
Karaoke back switching half way
Circle Up
Cherry Pickers x20
Dive Bombers x20
Imperial Walker x20
Carolina Dry Dock x20
Mountain Climber x20
Rower x20
Mosey to the hill
Run up hill 5x alternating direction
Ascending up to 5, 10 count body builders at the top of each hill

Sprint to middle of baseball field, 2 jack webbs Sprint back to 3rd base line, 2 jack webbs rinse repeat and add to 2 more, until you reach 10 at each end
walking lunges from 3rd base line to middle of baseball, 5 merkins
reverse walking lunges back, 5 merkins
repeat with side shuffle
repeat with karoakes
repeat with sprints, 10 merkins
Navy seal sit-ups (20)rosalettias with V-ups (20)hi-low flutters (20)
Suicides from 3rd base line to middle of field and back
Mosey to snack bar wall sit 2xs
Bearcrawl from one end of outfield to other, 5 purpees, bear crawl back mosey to COT

Announcements:
Alcatraz was encouraged to strengthen the emotional headlocks and grow the group.

Two challenges have been posted to the Fort: Jan 4 double down with a 5k and the April USMC mud run, great opportunity to show everyone what The Fort is made of!

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Game Plan – Combo # 5

2013-10-182017-06-16Leave a comment

Posted In: Block Party, Golden Corral, Laces In, Laces Out, The Fort

16 PAX attended an encore presentation by Evel Knievel at Game Plan this morning.

EK ordered up a Combo #5 for Proverbs Chapter 14 and split the group up into 5 small groups in order to consume all the wisdom from the chapter in our 45 min workout.

Some of the key verses are below. Triple claps to Evel Knievel for excellent leadership and insight into the word.

Proverbs 14:

4 Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox.

We need to invest in the “dirty work” in order to harvest the fruit in our lives. Marriage, Kids, Career….do the tough work and the crops will be abundant.

17 A man of quick temper acts foolishly, and a man of evil devices is hated.

Teenagers…..enough said!! Seriously, let’s be slow to anger and wise with our words when things get sideways.

26 In the fear of the Lord one has strong confidence, and his children will have a refuge.

Just as our children look to us for refuge (food, money, shelter etc.) and have confidence in our abilities to provide, we too need to “Fear or Respect” our God knowing he is providing our every need with confidence.

Thanks for all the participation this morning. Hope more PAX post to Game Plan and give it a chance and be inspired by wisdom.

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1-2-3 as simple as do-re-mi

2013-10-15Leave a comment

Posted In: Block Party

32 brothers pushed each other through 45 minutes of pain and then stood as one to honor a 33rd.

The Thang

Warm up run around WEP to center of field

COP (support from Decibel and Trucker) – SSH x??, Merkins x20, Slow sumo squat x43, LBCs x20, Mtn climbers x20

Drill bit – 10x wide arm merkins + 10x Sumo squats at each 1/10 mile post

Split into two groups:
Group A = run up long hill past trees & lamp posts + 10x bomb jacks run back (repeat 2x w/ 10x burpees and then 10x donkey kicks)
Group B = Karaoke to playground + 10x pull ups karaoke back (repeat 2x w/15x derkins and then , 10x pull-ups of another flavor)

6MoM – Freddie Mercury x15, Hello dolly x15, Chopsticks x15, Flutter x20

Pusho/plankorama = Merkins x10, Peter Parker x10, Monkey humpers x10, Carolina Dry Docks x10, Parker Peter x10, Slow squat x10, Diamond merkins x8, Monkey humpers x10

Run home

COT

Naked Man Moleskin

Take Two — Decibel nailed his SSH routine after using his Mulligan on the first hole…then he proceeded to silence the pax with an early Merkin beatdown (so much for warm up!). T-claps for taking some OTJ instruction in a constructive spirit.

Trucker relived a Nittany Lion nail biter with 43 slow sumo squats — Mr Blue Hoodie missed out on the commemorative sequence aimed at wearing down one more Wolverine.

SPOILER ALERT: Funhouse shattered all CFB fans’ anticipation by revealing that Gamecock fans WILL be disappointed come November 30th.

Prayers and support for Flacco as he honored the memory of his brother, Sean, who would have been 34 today.

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Stop touching my cones! That’s what……

2013-10-12Leave a comment

Posted In: Alcatraz

15 Pax Posted at Alcatraz for a so called boot camp style workout (more like Laces Out!):

Funhouse at the Q.

RAR – Run around Runde

COP

SSH X 40
Imperial Walkers X 20
Slow Squats X 20
Merkins X 11
Mountain Climbers X 20
SSH X 20

Mosey to the Cones:

Back peddle around cones with a sprint at the end and plank in a line X 3
Side shuffle around cones with a sprint at the end and 5 burpies X 3
Sprint around cones with 10 mountainclimers at end, sprint to start and 10 merkins X 3
Sprint around cones with 6 stations of a pyramid down of merkins X 2

Hand off to White Lightning

Long Mosey to the Tennis Courts

Plank O’Rama

Partner Up

3 Laps around the courts – Side Straddle Hops, Carolina Dry Docks, Freddy Mercury
Suicides – every line, on both courts – while your partner does Side Straddle Hops
Plank O’Rama

Mosey to Retaining Wall

10 Durkins – 10 Dips
5 Durkins – 5 Dips

Long Mosey Back to the Rock

Plank for thr 3rd time!

Shoulder Circles

COT

Moleskin

Reminder today during prayer requests just how precious life is… 2 beautiful litte ones going to be with thier Heavenly Father. There was not much more to say than may God grant those families peace and hope knowing that Zuri and Elizabeth are at rest and in pure joy with Jesus. Hug our kids today!

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Game Plan – Proverbs 13

2013-10-11Leave a comment

Posted In: Alcatraz, Block Party, Laces In, Laces Out, The Fort

Evel Knievel took us through Proverbs 13 this morning and we explored how our words have power to bring others up and/or bring them down.

How are we using our words and conversations?? Do we shy away from opportunities to encourage or lift others up or do we step up and put ourselves out there for others.

Also, we learned we can be financially comfortable but spiritually poor and vice versa. Where are you? What are you doing with the resources God has given you?

Is it ok to be Rich Financially and Rich Spiritually? How to we tend to those that are Poor both financially and spiritually??

Here are some key verses that stood out this week:

13:7 One pretends to be rich, yet has nothing: another pretends to be poor, yet has great wealth. – Rich/Rich or Poor/Poor or Rich/Poor or Poor/Rich…where are you??

13:22 A good man leaves an inheritance to his children’s children, but the sinner’s wealth is laid up for the righteous. – Real wealth is what we pass on from our hearts not our wallets!!

Chick filet was a great change of scenery and comfortable setting.

It will be home for Game Plan going forward and the staff there was very accommodating.

Have a great week and see you all at The Fort!

FYI on the Real Evel Knievel: Best jump he ever made!!!

Sunday, April 01, 2007	Crystal Cathedral				Born again/baptized by Dr. Robert S. Schuller on “The Hour of Power”
Friday, November 30, 2007	Clearwater, FL				Died of complications from Idiopathic Pulmonary Fibrosis –

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