Big bucket of suck-it

WARMUP:
SSH
Moroccan night club
Windmill
Murkin
THE THANG:
Mosey to the football field

PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to the 50 yard line with mode of transport in between. Once at 50, run back to bucket for next round. Made it through 5 rounds including lots of merkins, crawl bears, shoulder taps, burpees and other fun activities. Lots of complaining by all!
MARY:
ANNOUNCEMENTS:
Convergence Friday at the hive
Jaeger on Saturday
Ass kicking April
Luka 5K

COT: Welcome FNG Chum!

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Zachary Tellier tribute

WARMUP:

wam up lap
20 SS
15 imperial walkers
15 squating mearckin night clubs
15 moutain climbers
Stretching

The thang

Start in end zone

10 burpees

Run to 50 nur back to end zone

10 burpees
25 pushups

Run to 50 nur back to end zone

10 burpees
25 pushups
50 lunges

Run to 50 nur back to end zone

10 burpees
25 pushups
50 lunges
100 sit-ups

Run to 50 nur back to end zone

10 burpees
25 pushups
50 lunges
100 sit-ups
150 air squats

Run to 50 nur back to end zone

3 sets of

5 chin ups
25 flutter kicks
25 calf raises

Mary

Hello Dolly
Box cutter
American hammer

ANNOUNCEMENTS:

Convergence Friday
Jaeger Saturday

COT:
Prayers and praises

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Getting Swole With Cindy

WARMUP: Side Straddle Hops and stuff
THE THANG: 10 Pull-ups, 20 Manmakers, 30 Cindy Squats. Run down to the stadium and lunge/bear crawl back. We did 4 rounds of this.
MARY: Flutters, American Hammers, Box Cutters
Prayer and praises.

Jwow

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Ruck and the Rosie

WARMUP: Imperial Walkers and Low slow squats
THE THANG: Walk to Walter Elisha Park, walk to Harris Park, 20 Squats with rucks, Backward walk 300m, Walk to Illumination Wines, 20 Squats, Walk to COT, 20 squats
MARY: 5 Minutes of stretching
ANNOUNCEMENTS: Convergence 3/14, Jaeger 3/15
COT: These men keep me accountable

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Finding Geometrical Objects at the Yard

Disclaimer Given
WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker
THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and Repeat
LBC
SQUATS
MERKINS
AMERICAN HAMMERS
DONKEY KICKS
CAROLINA DRY DOCKS
CALF RAISES
OVER HEAD CLAP
BOMB JACK
FLUTTER KICKS
MOUNTAIN CLIMBERS
MOROCCAN NIGHT CLUBS

X4 Circuits and Laps
MARY: she couldn’t be found
ANNOUNCEMENTS: trash pickups, convergence, jeager, read da news letters
COT: Always Stays in COT

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Bring Your Wife to F3 Day

WARMUP:
Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up at the parking lot.
THE THANG:
Shady gave each man a tennis ball and instructed us to write our wives’ first initial on the ball. That ball would stay with us for the rest of the workout.

Dora with your wife as your partner. From the playground, we did the following exercises and ran to the back of the basketball court and back between each set.
50 pullups (set of 10)
100 decline merkins (set of 20)
150 step ups were planned, but we ran out of time.

Hand off to Senator
Circle up on the right ball field

Lt Dan (1 knee tar jai, 4 squats) to 10 (crowd pleaser)
Line up along the concession stand wall for people’s chair. While the rest of the Pax sat, 2 ran to the outfield fence, hopped over, ran up the hill, did 3 burpees, and ran back
Balls to the wall hold for 20 secs, move to 1/2 way down for 20 secs

Return to the circle for the <@UJGS2BBQD> killer hip flexor routine

MARY:
LBC x 20, Hello Dolly x 20, Boat and Canoe x 3
Finish up with the Body Destroyer

ANNOUNCEMENTS:
Trash pick up today on route 21 (thank you <@U0617222M3M> for your continued commitment to this). Jaeger next week, various other (READ YOUR NEWSLETTER)

COT:
Prayers for <@U686LEPLH> in the loss of his mom. Another Pax in the loss of his father. We prayed for several family members and friends of the Pax with cancer and other serious ailments. Prayers for safe travels for <@UN6PTD007> and his family to WI.

<@UGRNYPPUM> always brings something unique to his Qs, and his idea of having a tennis ball with our wives’ initials was a good reminder of how lucky we are to have our spouses. YHC and Shady picked up the Q spot as last minute subs for our friend <@UN3JKG18C> who will be handing off site Q duties in two weeks. Thank you for your leadership, my friend. It was a beautiful morning at Runde and always a pleasure to lead the Pax on Saturday mornings. We are truly lucky Men of the Fort!

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Charons’ Boat & Schwing stuff

WARMUP: SSH, 5 Burpees, imperial squat-walkers, 4 Burpee, Moroccan nightclub-Calf raises, 3 Burpee, cherry picker, 2 Burpee‘s, hillbilly walkers, 1 Burpee

THE THANG: tried dragging Charon‘s boat 1.0 (pictures in site- Q channel) and quickly realized it was too devastating to the landscape.
Minor disassembly turned this into 2- Man heavy-ass-coupons.

Two stops were made on the way to the playground (at the swinging chairs).

First stop, 10 Lieutenant Dan’s IC,

second stop 1- legged LBC complex (LBC, pickle pointer, cross elbow/knee… Then flapjack) 15 IC each

At the playground, Dora Work using the “Schwings”:
100 knee-tuck Merkins, 200 leaning jump squats, 250 inverted Rows (all on the swings)

Meanwhile… Partner, PAX runs up a slide, slides back down, 3 Burpee’s, and lap around the playground to switch

After this, we picked up afore-mentioned heavy-ass-coupons, made 1 stop on the way back to the flag to do 10 more Lt. Dan IC

MARY: bro(Y)oga for ~10 min.

ANNOUNCEMENTS: QvQ, cleanup, Convergence, Jaegar

COT: held… Prayers for marriages, communication, and recovery from injuries.

Charon’s Boat 2.0 will return in a safer (to the landscape) form in the near future

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“The Luka” aka Fast 5 – The World’s Fastest 5K Relay April 12, 2025

From the producers of famous CSAUPs such as:

The ClaveBoss 5k

The Sweati

The Barry & Sweati Barry

…. and because of the sheer awesomeness of bacon, The Fort presents – Fast 5, The World’s Fastest 5K: back from the archives to support our very own Vuvuzella and his family.

“Fast 5, The World’s Fastest 5K” is a far cry from your standard 5K. That’s Right, 5 Men (or Women, that’s right open to all) run a break-neck pace for 1 Kilometer each. Why you ask a 5K relay? Because it’s CSAUP…mostly S but this one does have PURPOSE. Think of this as a mini-Blue Ridge Relay, but instead of hauling butt in the mountains for 200 miles, we’re just running circles around Pleasant Knoll Middle School track and be done in 30mins.

Vuvu’s son needs a procedure and its in Mexico and its life changing. This costs a boatload, so we want to help fill the boat for Luka to have a life changing procedure. We are asking for $50/runner/$250 per team. Goal is 20 teams or 100 runners to get $5k in the boat.

Will the Sons of Ballantyne come and defend their title from years ago? Will Lake Wylie or Rock Hill send their Studs to claim glory? Will CSPAN run a lap short again? Will there be more bacon? Yes, there will be much much more!

When, Who, Why, How? Some of these questions are answered below:

Where
Pleasant Knoll Middle School Track
2320 Pleasant Road
Fort Mill, SC 29715

Date & Time
April 12, 2025 at 3:00 PM (starting on-time)

2ndF After
Print Shop for post race where fellowship and stories will commence as well as BBQ lunch from Wegmans

Rules: Each 5 man team must have at least 1 Clydesdale (200+ lbs) or 1 50+ F3 Man (RESPECT!) If you have a 60+ you will get a 30sec deduction from time

Awards: Bragging Rights for the 1st Place Team and Probably some cheesy trophy from Good Will

Start forming your teams now! Bring an FNG! This event will be bigger and better! More teams! More Regions!

Sign Up –> ( just fill the form out!!)

https://docs.google.com/spreadsheets/d/106Ay60pelm5rUkj8f2HL5FYrSm80hWzteJrh5zIrl2U/edit

Venmo: @f3_thefort
PayPal: @f3thefort

Once signed up, Payment instructions via PayPal or directly to VUVU’s Go Fund Me will be sent to team

Here are some particulars about the event. This is a loose/non-regulated relay race.  Here are the semantics:

  • Each Team will be provided with a baton or bacon
  • Each Team Member will run 2.5 laps around the track (slightly longer than 1K each)
  • Exchange Zones will be marked on opposite sides of the track where batons are to be exchanged
  • Exchange Zones are 1st Come 1st Serve as it pertains to lanes (1st to Exchange Zone may exchange in lane 1, 2nd in lane 2, etc.). Will explain on race day!
  • We will be self regulating and timing.  I will communicate to the Team Captains the process.

Winners may or may not win a pound of Bacon but have exclusive bragging rights until next installment!

2.0 Race following the Fast 5. One Lap with all they got!

You are encouraged to invite your family and friends!  The more people who partake in this nonsense the better. The Postrace afterwards will be a great time of fellowship and regaling of the event that took only a few minutes to complete.

Update:

This just In! Since this is an “endurance” race, we thought we should open up a 2-Man Ultra Team option (no requirements). So if you think you’re good enough, put your team together and show us what you got! Use the link above.

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4 Corners Kettle Bell treat

WARMUP: SSH, Windmills, Cherry Pickers,Moroccan Night clubs
THE THANG: 4 corners Kettlbe bell with overhead carry to each with 25 swings, Pulls, Triceps extensions and Curls and Squats in the middle. Each round had a 5 Manmaker but in with Manmaker buyout. Swings,
MARY:
ANNOUNCEMENTS: Read your Newsletter, Yeager march 15th and The Hive Convergance March 13th
COT: Prayers and Praise. Prayed for Luka

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