Back 9- Fore

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13 was the count for minnow pond.
0514 Pledge and disclaimer
0515 take off to the FM Golf Club. Circle up for instructions.
Back 9 @ tee boxes 10 merkins, 10 squats run cart path to green 10 burpees.
Make way around the back 9. (Dark Helmet complained a lot. reminded him of his and Essos race just a few weeks earlier)
( I love making Dark Helmet complain along with the rest of the PAX) about the 4th hole we made a small adjustment to the burpees 5 at the green. keep merkins and squats the same. once finished give good push to make it back to Veterans Park by 6.
It was a lot of fun. We got better.
Announcements- Fort convergence planned for 11 July location pending. look for coms on opening all sites early June.
prayers- Bandcamps family friends and the loss of a child, JWOWW and the loss of high school friend to Covid. Tinsels son on surgery for elbow injury.
Praise for being able to get out and workout.
Backdraft out.

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7

Expired Milkshake

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Thanks for the Q spot Drop Thrill, sorry for the delay in posting.  This was a fun workout and I enjoyed getting to know Uhaul and his 2.0 Bowser better.  Grade dad and cool kid!  Bowser will get a chance to lead on 5/30 and I know he will do awesome.  Boogie Down was there to – great to see you man and I hope that knee keeps feeling better.

For this workout we basically walked around the pond behind the Domtar buildings, walked all around the Fort Mill High School campus, and stopped many places along the way to gather together and do some stretches and exercises.

I missed the landing by 5 minutes, sorry for being late! Hope to see everyone again soon.

Flat Tire

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Seven-o-diamonds

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Three pax came out to for an OTB workout. Conditions were slick, cool but damp.

Warmup
Seal jacks (12X I/C)
Windmills (10X I/C)
Imperial Walkers (10X I/C)
Moroccan N/C (10X I/C)
Low Slow Squats (10X I/C)
Peter Parkers (10X I/C)
Downward Dogs/Upwards Dogs

Thang 1.0: Seven of Diamonds
Four corners with approx. 225 feet between each corner (900’ complete loop). Do exercise noted below at each corner and run to next corner.
7x Burpees
14x Merkins
21x SSH
28x Squats
21x Bobby Hurleys
14x Dips
7x Carolina Dry Docks
Total distance covered was approx. 1.2 miles.

Thang 1.1: Burpee round up
Do seven burpees to end workout with 35 burpees each man.

Mary 15x I/C (just a few minutes left to squeeze this in)
Freddies
American Hammers
V-ups

Fini, COT
Positivity: kids last week of school
Prayers: for our country dealing with covid and strife in Minneapolis.

Although a small attendance workout (Massey crew may have gotten lost inbound) it provided good shield lock time. Also noted: Looking forward to the schools ‘opening’ up their grounds to resume official A/O’s.

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RPG Delivers

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Sasquatch continues to bring the heat with BROGA!  Every week he adds a new way to stretch, loosen, & bring the pain to areas of the hamstrings, lats, neck, back, calves, etc…….15 mins and you are renewed.  CakeBoss continually offers a Ruck option along with joining the Fellowship run to make RPG complete.  The best part of today’s version of RPG was watching the HIM Sasquatch take control of the Fellowship run along w a solid COT! Prayers & Praises as we head into the Memorial Day weekend!

Remember the Fallen, honor all who give their lives for our freedom!  SYITG.

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A Whole Lot of Burpees

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With Laces In being temporarily relocated to Empire Pizza lot (the home of the slowest of all burns), I decided to take advantage of the nice, evenly spaced parking lot lines today for this week’s edition of the work out by pulling some deep cuts from The Exicon.  11 stallions answered the call.  Some were sorry during, but none were sorry after.

The Thang

Immediate mosey to lot in front of Lowe’s.

Warm up by “Bone the Fish”:

  • Side Shuffle up one parking lot line, run forward to next, Side Shuffle the other direction x 4
  • Karaoke back and forth x4
  • Repeat till the end of the lot and turn around to do it all the way back

Transition to Bearpees – Jack Webb style Burpee (1) x Bear Crawl (4).   Made it to 8 for 36 Burpees per Pax, Mosey back to start line

Transition to Escalator.  One exercise with prescribed count (IC), run the full lot and back

  • 10 Box Jumps
  • 20 Burpees
  • 30 Merkins
  • 40 Low Slow Squats
  • 50 Lunges

Switch to Apple Turnover – Bear Crawl from one line of parking spots to another, flip to Crab Walk from that line to the next.  Flip and repeat till the end of the lot.

Run back to the start with 3 Bomb Jacks at each line

Finish Lot work with Paula Abdul for the length of the lot (40 more Burpees):

  • Run forward 2 Parking Lines
  • Nur back 1 Parking Lot Line
  • 5 Burpees

Mosey to parking area beside Persis to close with 7’s

  • Mike Tyson
  • Bear Crawl forward
  • Squat
  • Crab Walk back

Mosey to Shovel Flag for some COP, but first… 5 Burpees OYO

Prayers for Anxiety in different fronts (Cancer screenings, Kids, Job status, etc).  Prayers for Badger’s family, 2 years since his death.

Announcements:

  • Read your newsletter
  • New AO opening by YHC at Earthfare June 1, read the pre-blast.

Honor to Serve.

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5

Well Played Sir! Snake Pit Gets Thrilled

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So two days in a row the weather man said DON’T GO TO F3!!!  OK, he didn’t say that, but two days in a row the weather app said it was going to rain and two days in a row it didn’t.  Thankfully I posted both days.

One of those days was today and it was my Q at Snake Pit.

I borrowed a Q of mine and we talked a bit about mental health and also my mom who passed away due to prolonged medications taken because of her mental health.  So the numbers are based off facts about my mom and mental health.  And the thang went like this:

Some of my mom’s favorite singers were Elvis and Ricky Nelson:

Elvis – Born 1935 – Died Age 42 – 33 #1 singles
Ricky Nelson – Born 1940 – Died Age 45 – 14 Top 10’s

35 kettlebell swings
42 goblet squats
33 curls
40 skull crushers
45 flutters
14 Turkish getups (fan favorite)

Round 2

Mom – Born 1945 – Died 2014 – Married 49 years – 69 years old at time of passing

45 American hammers
14 cleans
49 merkins
69 flutters

Round 3

20 veterans commit suicide daily
77% of deaths by suicide are male
10% of men experience depression and anxiety (reported)
33% of those men see help

20 lawn mowers
77 rosa litas
10 burpees
36 LBCs

We got through the three rounds then started back and got about half way through again.

Thanks for coming out despite the threat of rain and for following along.  I’m guessing that Dr. Band Camp didn’t get his doctorate in math.  Just a guess.

Thanks for the opportunity to lead 3D and love to you all.

The Thrill is gone!

 

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2

Downward Spirals

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Five pax met at an undisclosed location for a OTB beatdown.

Warmup: SSH, windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pull ups (take advantage of the AO’s best feature)
10 Pull ups (regular)
10 knee ups
10 Chin Ups
10 toes to bar

Grab a cinder block, bring it to the curb.

Thang 2: Downward Spirals
50 SSH
40 big boy sit ups
30 Bobby Hurleys (my favorite)
20 Mak tar jai’s (in cadence)
10 close grip pull ups, 10 knees to chest

50 squats
40 flutters, single leg count
30 curls with the cinder block
20 dips on the curb
10 wide grip pull ups, 10 toes to bar

50 Mtn Climbers
40 LBCs
30 Alt shoulder taps
20 KB swings with cinder block
10 switch grip pull ups, 10 knee ups

Thang 3: Plank-o-rama
Hold plank for 3 mins
Rest for 30 secs
Hold plank for 2 mins
Rest for 30 secs
Hold plank for 1 min
Body destroyer 1 min

Round of Mary

Fini, COT
Positivity round from the pax
Prayers/Praises

Good to see our Massey brothers coming up north to join in the beatdown.
keep on keepin’ on!

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DirtCheap

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Wet conditions with four pax under the awning at an undisclosed location.

Warmup: SSH, windmills, step-ups, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pyramid
Burpees, Curls (with coupon), Bobby Hurleys, Squats (with coupon), Low Plank for the six, Run one loop (600’) together
1st round: 5 burpees, 10 curls, 10 Bobby’s, 10 squats, 1 run loop
2nd round: 10, 20, 20, 20, 1
3rd round: 15, 30, 30, 30, 1
4th round: 20, 40, 40, 40, 1

Thang 2: Core Work
45 seconds on exercise, 15 second rest
Leg Raises
American Hammer (with coupon)
Freddie Mercuries
Flutters (with coupon)
LBC

Thang 3: Big Balls
AC/DC’s Big Balls plays: Pax assume the monkey humper position. Pax do a monkey humper when the song says ‘balls’. Song duration is 2:39.

Fini, COT
Positivity round
Prayers/Praises

Workout shamelessly taken from F3 Chattanooga. Timing worked well, and my legs/thighs were worn out by the end.

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Acceleration

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  • QIC: Gears
  • When: 06/01/2020
  • Posted In: Pre-Blast

Men of The Fort, we’ve been contained for too long.

No, I’m not talking about shelter in place (although that has been an issue).  I’m not really talking about the solo workouts either (but also a problem).

We’ve been settling for less than we could be physically.

Coming Monday, June 1st, we will be launching a new Monday AO.  This will be in the spirit of Shark Tank/Minnow Pond with an emphasis on accelerating the King every week via pearls-on-a-string/run and gun format.  We will be launching from the Earthfare parking lot on 160 with MP-style AO rules to start:

  • No Warm-ups – Come ready to run
  • No 10 Counts – Come ready to not stop
  • No less than 3 miles – Come ready to cover some ground
  • No stopping for the six – Come ready to get faster

I know that last bullet point is going rub some the wrong way, but if we want to see what we can do physically, we need to push the limits.  The Q’s will have a mandate to have a clear route planned for the Pax and communicated by 0510 before launch.  My intent is not to prevent Pax from coming for the workout, but to encourage ALL Pax to come get faster.

I’ll also be picking Q’s based on the leaders of the pack.  Finish in the top three, and you make the list to Q in a coming slot.  If you don’t make it the first week, keep working to achieve #KingStatus.

“It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him”

Bring your A game on June 1st.  We’ll see who can make the cut.

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19

Is it the Humidity or is the Workout Challenging?

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5 PAX at the Forest Hill temporary location for the traditional Friday kettlebell #TheHive.

Kept it simple this morning:
Warm up
– SSH x20
– IW x10
– HW x10
– Yoga
– run a lap

Every Minute on the Minute (EMOM):
1st minute: 20 Kettlebell Swings
2nd minute: 10 burpees
20 minutes
Total: 200 KB Swings, 100 burpees

Run a lap

Had planned an AMRAP, but felt more like keeping the PAX together and unified. It is good to be together. We did all these in cadence:
– 15 Mountain Climbers (30 total)
– 30 Goblet Squats
– 10 Overhead Press (5 each arm)
– 5 burpees (in cadence: 6-count)
We finished 3 rounds, which was just enough to reach 500 burpees collectively (made up for some missing burpees from earlier)
Added 9 snatches each arm

Brief message on how we pass along our programing to our kids…for good or bad. Reprogramming has to happen on ourselves first.

Announcements the second iteration of the Hive on Saturdays at Domtar tomorrow. 6:30 boot camp start.

Prayers for 3Ds family traveling
Prayers for patience

-Band Camp dismissed

 

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