Hump Day… Whatever… Pantheon 4/4

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11 came to Pantheon ready to tell Hump Day to go pound sand. Too often, men look at Hump Day as the day that they check out and coast to the weekend. We aren’t those kind of men, so we will push hard and make it count everyday…

Warm-up:
1 lap around the lot to the side lot
Windmill x 10
IW x 10
Merkin x 10
PP x 10
Moroccan Nightclub x 20
Squat (with a hop) x 15
SSH x 20

On to the fun…
Mosey to playground (in parentheses are the mods)
20 burpees (15)
400M run (down and back)
20 Pull-ups (Supine pulls)
400M run (down and back)
20 Handstand push-ups/CDD (20 or 10-10 or 20)
400M run (down and back)
20 Swerkins (LBC)
400M run (down and back)
20 Knees to Chest

Once complete, we headed to the back lane for Hair Burner Relays
2 teams
Each team performs an exercise while the front men do a hair burner of 100M (50) then Overhead carry back
Exercises will be determined by the winner of the heat…

Mosey back to COT

=================================

NMM:
A couple of thoughts…
– If you are at a workout with Cha-Ching, Straight Up, Longshanks, and/or Jedi, you will likely be behind them. You should know that going in, so you don’t feel bad when it happens.
– Straight Up may not actually be from this planet. Dude is fit…
– CSPAN is still one of the wiser men I know, despite his current injury-related inability to do a proper Merkin…

Helmet, out.

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6

Nothing but Left Turns

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6 on the track this morning.

Mile warmup

Dynamic Stretching.

35 minute AMRAP of:

800 meters (fast)
400 Meters (recovery)

.5 mile recovery run followed by Some Broga.

COT and BOM with Laces In.

Thank you Haggis for posting in The Fort today and reminding us how much slower we are than the guys in SOB. Appreciate it.

Shanks Out

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The Fort/The Rock Mini Convergence at Block Party

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Nice warm morning at Block Party with 4 of our RH brothers coming up stream to get a Taste of the Fort. 10 total PAX for a morning beatdown from YHC.

The Thang Mosey up to the hill to the parking lot. Lap around the lot with High knees, toy soldiers, but kicks and Karoake. Back down the hill to the starting lot for some COP of:

15 x SSH
10 X windmills
10 x Imperial Walkers
10 x Moraccan Night Clubs

Drill Bit workout. Lap around the Park with the following at each Drillbit:
10 Merkins
20 Dry Docks
30 Squats
40 LBC’s
50 SSH

At the last drillbit we did Diamond Merkins and Sumo Squats

Mosey over to the Stairway to Heaven.
Partner carries from lightpole to lightpole. Switching partners at each light (6 lights total) while switching each person does 3 burpees.

At the top we stop. Partner 1 runs down the stairway while partner 2 does exercise and then switch.
exercise 1 – Flutter kicks
exercise 2 – Monkey Humpers
exercise 3 – Bombjacks

Mosey to the bottom – 5 Burpees then COT

Thanks to our brothers Italian Job, Reborn, SlowPitch and Ponytail for making their up from the Rock. Now Don’t be Strangers

Shanks out

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No Saggy Middles @ The Ranch

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PAX: Wegmans, Cable Guy, Senator Tressel, Decibel, Jiffy, Geronimo, Funhouse, Cake Boss

16 PAX showed up to The Ranch on a relatively chilly morning. 7 joined Dark Helmet for a BEYOND workout… the remaining fools joined me (Sasquatch) for a lesson on core… and it was hard. -Hardcore- It is in my nature to look around and see how people move, and oftentimes, it’s sloppy- too many SAGGY MIDDLES or rears to the sky. Focus was to perform several of the exercises we do day-to-day at bootcamps (i.e. peter parker, plank jacks, etc *see below) and to do them with GOOD FORM. Maintain a flat lower back that is aligned with your upper spine and buttocks. Think about pulling your navel up in towards your spine. Any plank-type exercises (including Merkins) should be performed with your hands aligned directly below your shoulders for optimal stability… any other position will compromise the shoulder joints and take away from CORE strengthening. No SAGGY MIDDLES!

The Thang

Front Plank during long disclaimer

Dynamic Warm-up on the Field
Knees to chest / High knees
Heel to butt / Butt kickers
side shuffle / side shuffle other way
Inch worm / bear crawl

Mosey to Playground Parking Lot

Circle-up
Imperial Squats
Static Lunge with Moroccan Night Club
upward dog/downward dog
Mountain climbers
Peter Parker
Parker Peter
Elbow Plank Jacks

Mosey to Playground and Partner-up
Sit-ups holding feet x20 and switch
Toes to bar x10 (Partner 1) and supermans x10 (Partner 2) then switch
REPEAT x3

Mosey to front of school
Bench Jumps x10 (Partner 1) and Curb Burpees x5 (Partner 2) switch
Wheelbarrow ~30 yards and then switch
REPEAT x3

Mosey to COT and MARY

Announcement/Prayers
Honey Badger officially opens Monday at 5AM NAFO.
RPG on Fridays at 5AM Food Lion Parking Lot for some Broga and Run is a thing.
Prayers for family and friends suffering with cancer.
Attend CAH workouts, especially since new kids are showing up.
Still need volunteers for Strawberry festival booth.
Witbeck Golf Classic begins tomorrow but you have until April 22nd to sign up to join the league and play round 1. Message Wegmans on the Twitter machine for more information.

Thank you, Jiffy, for the opportunity to Q at the Ranch. Thank you, Dark Helmet, for not stealing my thunder and having everyone go BEYOND. Good lesson from him. Check out his Backblast when you get a chance.

–

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Easter Monday At Tomahawk

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Beautiful Spring Morning in SC

Disclaimer

Stations plus run the bus loop after each station

Station Breakdown:

#1 15 KB curls each arm + 15 2 arm KB upright row

#2 30 KB American Hammers + 20 KB triceps press

#3 20 KB Renegade Row + 20 KB figure 8’s

#4 20 KB Calf Raises + 20 KB Flutters

#5 20 Goblet Squats + 10 KB pushups each side

#6 10 KB Press + 40 KB LBC

#7 10 Burpees

NMM – live every single day like it is Easter Monday

COT/ prayer or praise/ BOM

Quality #mumblechatter with a strong group of  #HIM

Thank you for the invite,

AYE!

CSPAN

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Man in the Arena

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Perfect gloom conditions.  15 studs out for a beatdown.  Opened with Teddy Roosevelt’s Man in the Arena.

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Warm up:

  • warm up 70%  sprints between each exercise
    • SSH, Squat, SSH, Merkin

The Thang:

  • 4 corners- run in between- (abt 30 yards) Rinse/Repeat x 5
    • 3 burpee
    • 4 bombjacks
    • 5 merkin
    • 6 squat
  • Ark Loader Series- 30 yards, Rinse/Repeat x 3
    • Bear Crawl down, 10 merkins
    • Lunge walk back, 10 squat
    • crab walk down, 10 LBC
    • Backward Bear Crawl back, 10 CDD
  • 6 minutes of Mary
    • flutter
    • rosalita
    • protractor
  • Sprint Series
    • 2 x 70%
    • 1 X 85%
    • 5  X 100%

COT

Naked Man Moleskin

Jedi and Straight Up were out front today, all morning.  No surpise here.  Lots of great mumblechatter as the men answered the call for a beatdown and were all in.

 

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Redwood Original Tour Kickoff

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9 men posted on a beautiful SC morning for a moderate start to their day, and also took a look back to the origins of F3 The Fort.  Here is what they did:

The Thang:

Mosey out of the parking lot and circle up on the cement pad in front of the center building along Pleasant Road.

COP (all in cadence)

SSH x 20, Windmill x 15, Mountain Climber x 20, Rosalita x 15.  Pause for back/shoulder stretch L and R, Squat/Merkin/Dip seqence (5-10 reps, repeat 3 or 4 times).  Peter/Parker/Peter x 15, Freddie Mercury x 15.

Mosey around the building to the hill near the steel bridge

Jacob’s Ladder.  5 trips up the hill starting  with 1 burpee and finishing with 5.  Plank at the bottom when finished.  YHC took time to mention that Jacob’s Ladder was a staple of most F3 workouts in the early days, but seems to be absent from workouts these days.  Too bad – this is one of the best cardio/strength exercises and one of YHC’s favorites.  Take notice Q’s and bring it back.

After completing JL, mosey to the edge of the steel bridge and pair up.  With your partner, make your way across the bridge by lunge walking.  At each light, stop and do 10 partner merkins (with handclap).

When all the Pax have crossed the bridge, turn around the lunge walk back to the start.  At each light, stop and do 10 partner big boy sit ups with a hand clap.

Mosey to the building, find a bench, and do 10 steps up each leg.    Find a spot on the wall and do peoples chair with arms up/out.  Stand up, walk/shake em up and come back for balls to the wall.  Hold while each Pax does a 5 count.

Mosey back to the front of the school for some Mary.  Pax choice today with Grave Diggers (10R/10L), Hello Dolly x 15, and LBC x 15.

Finish up with the Body Destroyer for 60s in silence (another YHC favorite).

COT

I have been on IR for several months and was very happy to get the invite to Q from Short Sale a few weeks back.  This was the perfect way to ‘get back on the Q horse’ after a long lay off.  The PKMS location is awesome – expansive, a great turf field, and plenty of variety to work with. It was a blast to Q a workout again and I appreciate the effort put forth by the Pax today.

YHC talked a little about how F3 The Fort got started with the first group of Pax (me, Assassin, DD, Santini, Red Banjo, and Peach).  Nice to have Assassin in the Pax today too!  Back in the day,  Fort Mill was one of the first areas outside of Charlotte to launch F3 , and F3 Nation leaders, Dredd and OBT,  were part of the Fort Mill launch team.   What I recall from the first workout was that it was very hard, and I was plenty sore the next day.  But, I was hooked right away, and could not wait for the following Saturday when we posted again.  For us, back then, it was just a workout ( a really good one), and we didn’t know what would happen with the group, or where the group; was headed.  We just enjoyed the workouts and being together.    During the 1st year, the group started to grow and we started having 2nd F events and a regular Friday morning bible study.   The Pax kept coming and we kept expanding.  More workouts were added in new locations, regular 2nd F events appeared on the calendar, and a thriving 3rd F community was established.  The leadership we had in the beginning and the high caliber guys that have joined us since have built the Fort into what it is today.  I am a proud F3 member and plan to be one for many years to come.

Announcements/Prayers/Praises

Prayers for Badger who was recently diagnosed with cancer.

Praises for an M with a recent good report from her doctor.  Cornerstone’s 2.0 is cancer free!  Vuvuzela’s 2.0’s seizures are not as frequent.

 

 

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Hills, more hills, and some remembrance

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With spring break starting and Longshanks having part of the Q I didn’t know what type of crowd would show up. With Easter being the next day and this week being very reflective for me personally, we tweeted out about some Easter trivia and before I knew it we had several of our more scholarly PAX HCing so I went back and tuned up the questions. It was great to a solid collection of PAX ready to go when start time rolled around.

Longshanks led us thru some SSHs and Wind-mills while Sasquatch finished getting dressed. Once he was ready Longshanks took us behind the park to the bottom of the big hill for a Longshanks style warm-up. Partner up for a Dora 1-2-3. 100 Merkins, 200 Squats, & 300 LBCs, other partner is running about 3/4 way up the hill and back.

After everyone was ‘warmed up’, we moseyed back up the hill to playground. Again with Easter being the next day I worked up some questions about the events leading up to Easter. 4 questions per station, 3 stations, and exercises accumulated at each station.

  1. At the last Supper, who did Jesus say would deny him 3 times before the cock crowed twice? Peter – 5 Pull-ups
  2. After dinner they walk to the Garden of Gethsemane , when Jesus goes off to pray what does he ask Peter, James & John to do? Not go to sleep – 5 Pull-Ups, 10 Dips
  3. In the Garden, how to Judas identify Jesus to the guards? Kisses him – 5 Pull-Ups, 10 Dips, 10 Derkins
  4. What was the name of the Jewish group that initially condemns Jesus? Sanhedrin – 5 Pull-Ups, 10 Dips, 10 Derkins, 5 Burpees

Mosey over to small hill

  1. When Jesus is initially brought to Pilate, who does Pilate then send Jesus to? Herod – 10 Monkey humpers, run up hill and back
  2. Pilate nor Herod can find anything to convict Jesus of so Pilate asks the crowd if they want to free Jesus or a criminal. What was the criminal names? Barabbos – 10 Monkey humpers, 10 squats, run up hill and back
  3. What is the name of the location where Jesus was crucified? Golgotha or Calvary – 10 Monkey humpers, 10 squats, 10 lunges, run up hill and back
  4. Who was voluntold to carry the cross when Jesus was unable? Simon of Cyrene – 10 Monkey humpers, 10 squats, 10 lungers, 10 calf raises, run up hill

Mosey over to parking lot

  1. When Jesus was crucified, at noon what natural event occurred? Sky went dark for 3 hours – 3 line suicide
  2. Who took Jesus’ body down, wrapped it, and place it in the tomb? Joseph of Arimathea – 3 line suicide with 10 Plank Jacks at each end line
  3. Who was the 1st human to see Jesus after he rose from the dead? Mary Magdalene – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line
  4. How many days did Jesus stay on Earth before ascending to heaven? 40 – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line: waited on all PAX and we did 40 SSHs

Longshanks finished us up with about 3 minutes of Mary.

PAX went 100% on the questions. There really wasn’t going to be more exercises if they didn’t answer a question correctly but I was impressed nevertheless. Hopefully everyone got a good quick recap of the events that occurred but also got a solid work-out. Always an honor to lead this group. Thanks Smuggler for the opportunity!

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Cinder Block Surprise at Crow’s Nest

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A beautiful morning for my first Q at the new Crow’s Nest deep in Lake Wylie.  It’s also the closest AO to my house so I was able to set up the night before.  I warned the attending PAX to bring gloves, but my P200 brother Peg still couldn’t find his…lucky for his white collar hands (like mine) I brought several extra pairs.

We had six men ready to roll at 5:15am, gave the disclaimer (including a modify if it’s too dangerous for you) and we started out.

Light jog to the north parking lot with a dynamic warmup including,

High Knees – Butt Kickers – side shuffles – toy soldiers

COP

20 SSHs – 20 MNCs – 15 IWs – 8 Abe Vagota  Windmills – 10 Merkins – 20 Mountain Climbers – 15 Plank Jacks

Small mosey to the hidden big old white board with some cider block coupons.

Partner Up

1 PAX will use the cider block for an exercise while the other partner does exercise #2, then rotate

Exercises were:

20 Curls –> Flutters

20 Overhead Presses –> Calf Raises

30 Bent Rows –> Squats

30 Durkins –> LBCs

10 Man Makers –> American Hammers

20 Tricep Ext –> Lunges

30 Irkins –> Rosalitas

30 Squats –> Imperial Walkers

The men did such a good job we got to do the whole rotation twice. Lots of good mumble chatter and sharing from Peg about Childrens Attention Home, YHC about G-Fit and Flux about the BrewRuck 002 from this weekend.

We moved over to the wall of the school to do:

Wall sits while each PAX did 5 Merkins

BTTW 30 count

Wall sits while each PAX did 2 burpees

We went back to the cinder blocks, grabbed one for the walk back to COT and the PAX changed holding positions when I called for a switch.

Back to COT for Announcements

Read your newsletter, Word of the month is Worthy

Spring is here, start EHing the guys back out!

Happy to start my day the right way,  and a big shout out to Flux for leading this new AO in Lake Wylie!

An Honor to Lead…

-Royale

 

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Operation Strawberry Fields – F3 Booth at Strawberry Festival

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  • QIC: Old Bay
  • When: 05/04/2018
  • Posted In: Pre-Blast

  • When: May 4 (4pm-11pm) and May 5 (10am-10pm)
  • Where: F3 Booth at WEP
  • Sign-up Genius: Sign-up Page

There’s no doubt, the Strawberry Festival draws more people to For Mill than any other annual event.  Thus, it is a tremendous opportunity to reach #SadClowns that need F3 and may not even realize it.  To seize this opportunity, F3 TheFort has reserved a booth space to set up a tent and share F3 info.

If you like telling others about F3, we need your help manning the F3 booth.  We’ve set up a Sign-Up Genius page and are encouraging pax to sign up for one or more time slot to “give it away”.

Pax should wear an F3 shirt (and/or hat), if possible. If the only time slots you can make are already filled, feel free to come anyway whenever you can.  We plan to have fliers and other handouts.  We also plan to hand out water, so if you sign, up, please bring a case.

If you have any questions, please contact me: @oldbay_f3.

 

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