APFT for the Forts 10 year!

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WARMUP: We Moseyed to the parking lot of the Lutheran Church.

Once there I described the route for our 2 mile run. We then had a moment of silence for the runner who was abducted and killed in Memphis.

I blew the whistle and the 3 pax were off running into the dark.

Fish sticks killed it as he usually does with a time of 14:52.

Jwow put down a solid 20:13 with Incoming with a 22:06.

We then proceeded to the 2:00 of Merkins followed by 2:00 of sit-ups.

All 3 put up some impressive numbers.

Fish: 65 Merkins and 56 sit-ups
Jwow: 75 Merkins and 46 sit-ups
Incoming: 90 Merkins and 38 sit-ups

We moseyed back to COT just in time for the Chupacabra guys.

All in all it was a great time. I enjoyed being a clipboard Q for a day and the fellowship and effort was strong.

Until next time!

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Adopt-A-Highway Community Svc Event

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  • QIC: Fogerty
  • When: 09/24/2022
  • Posted In: 1st f, 2nd f

***September 24th, 2022- 7:45 am arrival with an 8:00 am start time**** Instructions and supplies passed out beginning at 745am with a prayer to begin the event.

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles).   We are required to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion. Fill the bags as we go, then close bags, and leave the bag at that specific spot along the route.

We will meet at the Peachstand parking lot in the rear of the building and coordinate.  We will pass out bags, gloves, pick-up sticks, water, and safety glasses.

**Our NEXT Clean-up date is scheduled for September 24th –   7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  (Modify as needed.) Plan for 2 hours, if you complete the out and back.  We will split up into 2 groups with one group heading down to Circle K on the corner of Sutton Rd / US 21.  That group will head north for one mile on US 21 facing traffic, then cross over US 21 and head back to the starting point. Peachstand group will head south on US 21 facing traffic for 1 mile, then cross over US 21 and return to the starting point at the Peachstand.

The one-mile point will be identified with a Reflective marker and flag.  (this point is just south of Harris Road when coming from the Peachstand.). Point of reference.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency.  Quickest route to the hospital is across from Peachstand.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

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Slo Burn 🔥 So Slow

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WARMUP: Stretch, Merks, Cherry Pickers. SSH, Squats,
THE THANG: HIIT – One minute sessions – 5 total. (Merks, Derks, Squats, Dips) – Ladder work with Squats, Merks, Donkey Kicks) Closed out with 4 corners with a Pax choosing the cadence and exercise.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Final Countdown and 10yr Anniversary, Community Svc Opportunity 9-24-22.
COT: Prayers for healing, Marriage, Family, Pax.

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New blood (OTB)

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WARMUP: went over the basics: SSH, merkins, cherry pickers, low slow squats, windmills, couple back stretches
THE THANG: a you vs. you morning! Everyone grabbed a piece of chalk where we did AMRAP (as many reps as possible) for the following exercises in 2 min each (in between we ran about 150 yards and back in the parking lot of Panera).
Exercises were: merkins, squats, LBCs.

We wrote down our individual numbers after the 2 min were up. We then did a rinse and repeat but with not a lot of time remaining (total workout today was only 30 min), we cut our chalk numbers in half and the goal was to beat those numbers by 1, and have at least 1 min, or more, to do it.
MARY: didn’t leave time today
ANNOUNCEMENTS: high level newsletter updates and 10 yr “what’s going on”
COT: covered the basics of what COT was and closed out. Wrapped up the next 30-45 min with coffee answering “what makes F3, F3” questions and things the guys were interested in knowing!

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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The non-runners running

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WARMUP:
SSH x10, IW x10, HWx10, Moroccan Night Clubs x10, Windmills x10

THE THANG:
A 4-Corners workout
Station 1 – KB curls x25
Station 2 – Squats x25
Station 3 – Mountain Climbers (2ct)
Station 4 – Lunges x10 (2ct)
Do a lap around the 4 corners then back to station 1
Repeat 10x

Announcements:
10 year is in full swing.

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Not the Burpee Beast, but…

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WARMUP:
Mosey to the front of the school for YHC’s V-broga Q.  ~10 mins, saved some time for the some additional broga at the end of the workout
THE THANG:
PAX asked to pair up at the bottom of the hill (exit road to Springfield Pkwy).  PAX 1 was the timer and ran a suicide of 3 light poles up the hill. PAX 2 completed AMRAP merkins during the run to/from light pole 1, squats during the run to pole 2, and big boy sit-ups during the run to pole 3.  Switch.  Rinse and repeat.

Next, we moved to the soccer field and found some tires, so we flipped them for a bit (2 flips of the tire per PAX then keep rotating through the line.  ~20yds down and back)

Then, lined up on the sideline of the field.  Burpee broad jump across the field, run up and down the staircase to no where 2x, then bear crawl across the field.  Some more bear crawls and some bomb jacks mixed in before finishing out the Thang with a few sprints, followed by some cool down broga.

MARY:
Nothing specific today, besides the big boys during the Thang!
ANNOUNCEMENTS:
10yr events, upcoming charity shoot, bourbon tasting…read your newsletter
COT: 7 HIM challenged themselves and got better today. Keep getting after it!

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Remembering Badger

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Thirty-five of Fort Mill’s finest gathered at Springfield Elementary to honor a brother who left us too early:  Matt Giesler, aka Badger.   Matt was originally from Wisconsin but made his home in SC with his wife Becky and his three children Brayden, Ashlyn, and Carsten.   Badger was a neighbor and friend to me, Decibel, Trucker, and Jiffy, and this morning, his fellow brothers of The Fort joined us for a brisk morning workout.  Here is what we did:

The Thang:

Senator Tressel led the pax on a short lap around the drop-off lane of Springfield Elementary before ending up in the adjacent field for COP.

All in double count cadence:

SSH x 25, IW x 25, merkin x 10, windmill x 15, mountain climber x 25, Freddie Merc x 25, hello dolly x 25, squat x 25

Line up next to the set of cones:

Round 1:  Lungewalk to 1st cone, 5 squats, continue to 2nd cone, 10 squats, continue to 3rd cone, 15 squats, run backwards to the start.

Round 2:  Bear crawl to 1st cone, 5 squats, ….., run backward to the start

Round 3:  Run to the last cone, 10 burpees, and run backward to the start

Handoff to Decibel:

Do the following exercises with a lap around the field between each:

MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK BURPEE X15
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs  X39
E2K X20 EACH SIDE
ROSALITA X25

Heals to Heaven x25

COT

Naked Man Moleskin

ST’s comments:

I was truly touched by the number of men who showed up today to honor Badger.  I know that many of the men did not know him, but it meant a lot to us to have such a large group together as we remembered Badger.    It was another reminder to me of what a special thing we have at F3 here in Fort Mill and how much my F3 brothers mean to me.

Decibel’s thoughts:
It is hard to believe that it has been 4 years since Badger went to be in heaven.  I
was blessed to spend time with him prior to his passing.  We talked about him
being saved and how important that was to him.  He let me know that his M was a
big reason he was saved but also saw my family’s reaction to losing our
daughter and son and our dependence on God at that time.  I am saying this to let
you know as Christians people watch our actions and want to make sure our
actions match our words.  I encourage every Christian brother in F3 to live out
your faith and in times of need lean on God just like Badger did in his time.
My M and I received a letter from Badger.  In that letter he mentioned F3 and the
support he and his family received after the diagnosis.  I remember him just being
in awe of all the people that were praying for him.  He was so touched by this
community that he asked that I make sure that his boys get involved in F3.  They
would have been there today, but his youngest wasn’t feeling well. To have 35
men in our community support Badger is amazing.
Badger was a man I respected to the utmost.  He was not a guy that sought
attention or glory, but he was always there when you needed him.  He loved his
family and was a loyal friend.  I am still in awe of how he bravely prepared to walk
into heaven.  It was so comforting to know he was going to see Jesus.  He told
me many times that he would take care of our babies (Elizabeth Grace and
Garrett) until we met up with him.  Badger was a great Father and I know he is
having a blast with my kids in heaven.
Let us all take this time to pour into, support, love on and encourage our F3
brothers. Then take that momentum and turn it to our families.  Then take that
momentum and pour it out on the least and the lost in our community.  Badger
knew that God had a purpose for him and that purpose was to spread the word of
God’s Grace and Love.  Let’s make that happen for him.

Prayers and Praises – as spoken during COT

Announcements:  F3 The Fort 10 year anniversary starts this week.  Check Slack for the schedule of events.

 

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Pole Dancing At The Yard

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WARMUP: Mosey Pax to back parking lot. We did 10 Seal Jacks, 10 Plank Jacks, 10 Windmills, Moraccian Nightclubs, Over head claps, and 7 Merkins.
THE THANG: After the warmup I told the Pax to meet me at the road leading out to Springfield Pkwy. This was the start of the pole work we put in. Along the road there are 14 lights that I put exercises at each one. You start at the first light pole then you proceed to next pole after doing your reps at each. To continue down the road you have to start back at the beginning and work through all the previous poles before continuing to the next one. Here’s the list of the exercises and order they where in at the light posts:
Hand Release Merkins
Big Boy Sit Ups
Sumo Squats
Diamond Merkins
X’s and O’s
Carolina Dry Docks
Monkey Humpers
Wide Arm Merkins
American Hammer
Lt. Dans
Regular Merkins
Freddy Mercury
Jump Squats
Everyone’s favorite Kraken Burpees
10 Reps for all stations

It was a tough workout that Uhaul complained about the whole time saying it wasn’t original. Harry Carey, Tesh and Peabody where kings. All Pax got at least 2 miles in.

MARY:
ANNOUNCEMENTS: F3 The Fort 10 year anniversary this week and the next.
COT: Prayers for Tater’s daughter. Thanks Fogerty and Bitcoin for the Q. Sorry I’m terrible at writing Backblasts.

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Week 1 Iron Pax

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So Humid…so dark….so wet….

In other words conditions were perfect for IPX week 1.

WARMUP: We did some SSH, windmills, and other stuff. It was all to loosen up for the inevitable beatdown.

THE THANG:

45 minute EMOM

4 Cones in a square. Each 25 yards apart

Start at cone 1 bearcrawl to cone 2 do 25 Squats,

sideways bearcrawl to cone 3 do 25 merkins,

Crawlbear to cone 4 do 25 Big Boy Sit-ups

sideways bearcrawl back to cone 1 do 25 burpees.

As many reps as you can in 45 minutes.

This was tough. Sweat poured, merlot was spilled, no tears shed but weakness did leave the body.

Grateful for the men that showed and did the really….really…. hard thing.

Week 2 here we come!! ⚔️⚔️⚔️

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