It hurt me more that it hurt you

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The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)

Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl

Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)

1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops

to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes

2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats

back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)

Get off my lawn!

COT

Looks like we made it,

Barry Manilow

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Bring Home the Bacon

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COP
SSH – Low Slow Squats – Merkins – Southern Gentleman – Northern Aggressor

11’s on Backside Hill (Grant Farms Dr)
CDD’s/Lunges

1.5 Miles and 240ft of Elevation Gain later… Mosey to wall behind express oil change

DORA
50-100-150
Derkins – Dips – Step Ups

Jail Break to COT

At the outset of the workout, YHC offered actual bacon to the pax. The challenge was whoever is #king gets to bring home a bag of home cured/smoked bacon. Who would have thought that a vegetarian would bring home the bacon? Gears said his kids will enjoy it.

Announcements
Cash Memorial WOD tomorrow at Ring of Fire
Charity Shoot 11/11 with Change Order for the FM Care Center
Blood Drive coming to a text message near you – hit 3D up for more details

COT
FMHS threats being made against the principal, prayers for all involved and that the person making the threats does not follow through.
Prayers for Gears’ mother.
Prayers for Slow Jams’ wife.
Prayers for we leaders.

Thanks for the repeat Q, Slow Jams. Glad I was able to show up to this one!

Punch List out.

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4 Season of a Man’s Life

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Run to the hill by the football stadium. Stopped at each light pole for 8 HR Merkins. Once at the top we planked for the 6. 40 merkins total.

Continued to mosey past the church and armory. Entered back into the high school by the gym where we circled up.

With an impending birthday I have been reflecting a lot on where I am during my life. One such message that resonated with me is the idea that a man’s life is divided up into seasons. As a result the theme for today was the 4 seasons of a man’s life. I tried to mirror the workout with the nature of each season.

Season 1. : Spring Age 0-20. Theme is Identity.

This stage of a man’s life a man determines who he is, what skills he has, and what are his limitations.

SSH IC x10
Seal Jacks ICx10
Plan Jacks IC x10
Mountain Climber x10.

Did 2 rounds at 10 reps IC then 1 round of 20 IC to get to 40 IC reps in total for each exercise.

Ran to the next corner of the big parking lot for Summer

Season 2 : Summer Age 20-40 Theme is Learning and Growing

This stage of mans life is perfecting your skill set, and distinguishing your expertise for the good of society. How do you prioritize the things in your life (work v life balance). How do you establish family and your role in the community.

10 HR Merkins IC
10 Squats
10 Merkins IC
10 Lunges OYO

Repeated this 4 times to get to 40 reps of each exercise.

Run to the next corner of the parking lot for Fall

Season 3 : Fall Age 40-60 Theme is Influence

Key questions for this stage Have I achieved what I wanted to, can my mistakes be redeemed, and how to avoid having a mid-life crisis. Another key thing is to think about how you can influence the next generation. Particularly your family and close friends.

For this round of exercises I did a Tabata format

40 seconds on 20 seconds off.

Burpees
Catalina Wine Mixers
Bombjacks
HR Merkins

With time running out we ran to COT for the last season.

Season 4: Winter Theme is Investment.

At this stage you should have composure maturity and insight. You don’t see others as competition but as an opportunity to mentor and invest in the next generation. The greatest danger at this stage is for a man to believe he can no longer contribute. Of course in F3 we know this to be a lie. We have HIM’s all throughout the Fort as examples of what it is to be mentors, champions and examples.

The exercises at this stage were:

40 BBS
40 LBC’s IC
40 4-ct Flutter Kicks IC
40 American Hammers IC

With 8 seconds left I ended the workout…….with 5 more burpees OYO.

Honored to spend this day and this morning with the men of F3, members of my shieldlock and at Laces IN one of my favorite AO”s.

Until next time…..

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9/11 Remembrance Run

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, and Stretches
THE THANG: L-Shaped Path Run for over 3 miles with (2) Pain Stations that consisted of (9) Merkins and (11) Squats
MARY: LBCs, American Hammers, Hello Dollies, and Shoulder Taps
ANNOUNCEMENTS: Board of Pain at Laces In this Thursday and other upcoming 10-year Anniversary Events
COT: Paddle is starting a new job, Badlands grandfather is turning 90 in October with a party in Mexico, and Flounder keeps accelerating and consistent at the age of 86 and counting.

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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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