The Armory: R-E-S-P-E-C-T

2017-06-212017-07-10Leave a comment

QIC: River Rat
When: 06/19/17
Pax: Spitz, Bass-O-Matic, Sasquatch, Wegmans, Tesh, Seacrest, CSPAN, Smithers, Moulder, Uncle Cracker, Assassin, Peabody, River Rat
Posted In: The Armory

The wind was strong, the humidity high, and the men came out to throw some iron around at The Armory. My favorite way to run a workout is to incorporate a timing mechanism instead of using a count. I feel this allows each PAX to use better form and also allows him to mumblechatter with his brother, assuming he has enough breath for it.

Warmup:

SSH, I.C. x20
Windmill, I.C. x10
Hillbilly Walkers, I.C. x15
Moroccan Night Clubs, I.C. x15
Mosey a short lap around lot
10 burpees OYO

The Thang

Mosey to the parking lot with bells

In 7 parking spaces were cards listing two exercises with the bells. PAX divided up across the spaces with some PAX in one extra space. While the extra PAX ran a large loop around the parking lot, the remaining PAX completed the exercise listed on their space. When the lap was over, each group moved down one and the next group ran the lap. After each man was able to complete all 7 exercises, we moved to the second one on the list.

R – Upright Rows / Skull Crushers
E – Figure Eights / Around the World
S – Swings / Goblet Squats
P – Overhead Press / Push-Ups(merkins)
E – Dips / Calf Raises (there are a surprisingly few amount of exercises that start with the letter “e”)
C – Cleans / Curls
T – Tricep Ext/ Turkish Get-up

After completing both sets, the run loop was shortened and we rinsed and repeated the first exercise on each card. After that it was time to mosey back to COT.

Great push from all and hopefully everyone got in some 2nd F while working out!

River Rat out…

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Lasso Loop @ Sea Legs

2017-06-212017-07-10Leave a comment

QIC: Royale
When: 06/20/2017
Pax: Wild Thing, Flux, Utter, Flipper, Royale
Posted In: Sea Legs

5 PAX gathered for a run in Lake Wylie. It was great to get Flux out for his 1st weekday workout! As an added bonus, Utter and Flipper from Area 51 made the trip across and ran with us. They put in extra mileage at a quick pace for 5.5 total and were able to add the bridge into their run. Those two are fast!

We took the Lasso Loop, check Strava for me and you’ll see why. Head up our hill on 49, turn right on Montgomery. Keep going straight until it loops back around and follow your path back to start. Total mileage was around 4.5 miles.

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Block Party: Little Baby Arm Circles Deception

2017-06-212017-07-10Leave a comment

QIC: The Riddler
When: 06/20/17
Pax: Riverrat, Pits, High Hat, Cooter, Training Wheels, Bill Nye, Macgyver, The Riddler
Posted In: Block Party

8 of The Fort’s Finest showed up to continue RockRegion Block Party Take over. I was asked several months ago to lead by IJ, and I jumped at the chance to cross the river again. I made my way showed up early got a little prerun in. Bill Nye Joined me from Rock Hill, so did RiverRat who lives right in the middle of The Fort/Rock Region city lines.

Warmup
Windmills
Squats
Little Baby Arm Circles

The Thang
Started a mosey up the hill towards the church

Indian Run Merkins(Front Pax Drops does 10 Merkins and runs to the back of the line, yells drop when complete)
Continue into a Mosey Around The Church

Had Pax Partner Up, Macgyver paired with me since we had the same gloves. The stairs provided a great opportunity to do some fun stair workouts.

Partner One Bear crawl stairs three times, Jog down before the next rep
Partner Two Merkins until Partner Finishes bear crawls
Then Switch. Continue to do the following exercises
Partner One Frog hop stairs
Partner Two Alternating Shoulder taps
Partner One Left Side Crawl
Partner Two LBCS
Partner One Right Side Crawl
Partner Two Hello Dolly
Each Partner Did both exercises and as many partner two exercises they could do while Partner One did the stair work.

Partner Leg Lifts 100 each partner(Crowd Pleaser)
Do 25 then switch, rinse and repeat until both hit 100.
FUN PART Attempt to throw partner off balance, by pushing their legs in different directions.

Plank Alternating claps down the row.
Think Indian Run In Planks, Go down the line and Clap hands with each pax, rinse and repeat until every pax has gone at least once.

Overhead claps on knees 50 in Cadence(Another Crowd Pleaser!)
Little baby arm circles
10 Merkins
Over head claps 25
Moroccan night clubs 15
10 Merkins
Little Baby Arm Circles
10 Merkins(Left Arms Dead!)

Zig zag Indian run back to AO
Pax Ran between each person in the line!

Not Quite two miles so finished with a jogging exercise group:
Toy soldiers
Butt kickers
Side shuffles

COT and Prayers
Spoke about 1Kings 18 Elijah and how he stepped in faith knowing the Lord would reveal himself by sending fire down to the altar.

CAH golf cart rally details coming soon
Check the Newsletter!

Thanks for letting me lead Double D!

The Riddler OUT!!!

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A little modified Tri-Training in the Gloom

2017-06-202017-07-10Leave a comment

QIC: Gekko
When: 06/20/2017
Pax: Deacon, Bolt, Fishsticks, Falcon Crest, Change order, Old Bay, Maximus, Netscape, Spiderman, Catfish, Rad, Lil E, Bonsai, Skippy, Atticus,
Posted In: Golden Corral

I shared with the Pax that I am currently training for a Tri and Tuesday is usually my swim day, but I got the call from Decibel that I was on Q at GC, so I gladly put the Speedo away for a day and got the winkie ready. I thought I would add little Triathlon spin to the workout today. I introduced myself to a few new faces, no FNGs, disclaimer was given and the 8 Bootcampers were off. Moseyed to the back of HT for COP with SSHs, IW, Abe Vagoda (think slow windmill), Mtn Climbers, Merkins, Squats, MNC, Peter Parker, CDD, and finished with a new one to me, Howling Monkey(look it up if you want a nice quad burn)

The Thang

We started with the Swim portion of our Tri so to work the shoulders we did a nice round of Jack Webb. I love being there when someone does this the first time, and they look at you like “nbd” and very soon realize “this sucks”

We them moved to our transition to the bike portion of our tri, and found a nice hill to run up and down to wok the quads. the plan was to do an 11 with LBCs and Merkins, but the clock wouldn’t allow it if we wanted to get our final leg of the tri in.

Finally transitioned to the run portion of the tri which was a long full lap around the perimeter of the HT parking lot making your way back to COT, at your 5k race pace(some modification required)

Finished up at COT with a Change Order lead 3 minutes of Mary

A good sweat was had by all. Welcome back Kotter to Skippy

Announcements: July 4th Convergence, 24 HOB – donations accepted, PAX wanted for Paradise AO on Saturdays.

Prayers/Praises: Praise for Deacon and his family for baby #4 on the way, Praises for Spiderman’s 2.0 improved behavior, Prayers for marriages in the Pax

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Ruckers at the Beach (Sand Bags)

2017-06-202017-07-10Leave a comment

QIC: Maximus
When: 06/20/2017
Pax: The Ruckers were: Rad, Deacon, Bolt, Bonsai, Spiderman, Lil E, Catfish (Yeah, Rock Hill)
Posted In: Golden Corral

It seemed like forever ago that I excitedly signed up for the Ruck Q at Golden Corral on 6/20 but the day was quickly approaching. After some reaching out to various PAX about who had rucks and who had sand bags, more than enough guys volunteered the necessary equipment. As typically happens, we got into some Twitter smack between the other Tuesday Q’s about whose workout will be better and where the real gladiators show up, etc, etc, etc. Love that we have many first-class options. So after a trip to discount retail store to pick up a workout dice (sort of) and some web browsing, I had the Weinke penned.

And on this humid (Soupy was the word of choice) morning, 16 PAX rolled in, 8 of which were toting “backpacks.” After Gecko gave the disclaimer to the PAX the Ruckers strolled to the back of my truck and feasted their eyes on some coupons with handles on them. Those, my friends, those are sand bags. Welcome.

The Thang
4 Pax grabbed the sand bags and lead us to the back of 9-round for the warm up.
Circle up and we rolled the “dice” to read off the exercise that landed on top. We modified slightly but if I remember correctly, the exercises were, Squats, High Knees, Burpees and SSH (your typical, run of the mill warm up). This happened for about 3mins or so.

Partner up with a sand bag (no ruck) and face each other on the white parking space lines. Partner 1 squats w/ the sand bag then chest-throws the bag to your partner’s feet. Partner 2 does the same and sends it back. Do this for 3mins.

Partner 1 lunges with each leg then fireman’s throw the sand bag to your partner’s feet. Partner 2 does the same then sends it back. Do this for 3mins.

No ruck and no sand for the Merkin Pyramid (more of a Merkin Plateau but you’ll get the idea)
1 Merkin with a 5sec rest at the top.
2 Merkins with a 5sec rest at the top.
3…
4…
5…
5…
4…
3…
2…
1…

Circle up:
Ruck curls x 20 then 5 man makers
Ruck cleans x 15 then 5 man makers
Upright rows x 15 then 5 man makers
Reverse lunges x 10ea leg then 5 man makers

Mary:
Big boy sit-ups with rucks overhead x 15
Flutter kicks with the ruck press x 20 (I think but I lost count)
Chopsticks with rucks overhead x 12
American Hammer w/o rucks x 40 (4ct)

Move to the grass and partner up:
Partner 1 grabs the ruck, gets into a plank and drags the ruck left to right and back to left for a total of 10ea direction.
Partner 2 grabs a sand bag and takes it from the ground to over the shoulder and drops it to ground behind you. Do this until Partner 1 is finished.
Flapjack.

Catch me if you can with your partner for about 50yds to the Harris Teeter brick wall while the partner does 5 flying squirrels.

Just walking with a backpack and throwing sand like a kid at the beach. No offense taken by the nay-sayers, just an invitation to join one morning (July 18 seems like a good morning).

Loved the opportunity WWL and Cobra Kai.

As you were…
Maximus

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PREBLAST: New 2017 5th Anniversary The Fort Logo Apparel on Sale Now

2017-06-192017-07-10Leave a comment

QIC: Pusher and NASA
When: 6/19/2017
Pax: All PAX of The Fort region
Posted In: Pre-Blast

To all PAX of The Fort region:

2017 marks the 5th anniversary year of The Fort in F3 Nation, as prominently noted with the centralized Shovel Flag. This new logo took the previous The Fort parapet design and incorporated it into the new design so we do not lose sight of our past and where we came from while we evolve towards our future. The overall outline is of a shield – a symbol of protection, a badge of honor, as well as to indicate how everyone in the F3 Nation strives to be Shield Locks with each other. The canons are the exact depiction of the one in downtown Fort Mill, the heart of The Fort.
Congratulations PAX of The Fort and F3 Nation for this milestone anniversary!

To order, click on the following link:
https://f3.mudgear.com/collections/newest/products/f3-the-fort-2017-shirt-pre-order?variant=44511531731

ORDER CLOSING IS THE END OF DAY OF 7/7/2017.

Order this new gear while you can and show your pride in The Fort.

NOTE: There will be another order later in the year for cold weather gear.

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Dora’s Backpack Adventure at Quagmire

2017-06-192017-07-10Leave a comment

QIC: Dark Helmet
When: 06/19/17
Pax: Cornhole (Respect), Udder, Vinnie, Rad, Mainframe, ChaChing, Short Shorts, Crawdaddy, Witch Hunt, Dark Helmet (QIC)
Posted In: Quagmire

If you’ve ever watched an episode, you know how annoying it is. The viewer is asked to repeat things she says, find clues in plain sight, etc. It’s terrible. But even in its terribleness, it wasn’t quite as terrible as this am…

Vinnie came in on two wheels, and so we rolled out without him, but we circled around into the Office Max lot to let him catch up and do a little warming up:

Windmills x 10
Imperial Walkers x 10
Merkins x 10
Squats x 15
Moroccan Nightclubs x 20
SSH x 20

Gonna take an adventure with Dora and her backpack. Remember the following: Wine Shop, Target, Gander Mountain – Repeat out loud in Dora fashion, with that awful little sing-songy voice… (I tried to find a clip to put in here for reference, and I could only handle like 8 seconds of her mouth… I’ve never wanted to slap a fictitious little girl with a talking backpack and monkey pet more…)

Mosey to Parking lot behind Wine Shop
Get in groups of 3 – size matters for sure
We’re going to do 150-300-450 of the following:
150 Jump Squats (not tuck jumps)
300 Merkins
450 Flutters

Here’s how it works:
Partner 1 carries Partner 2 (The Backpack) down the length of the parking lot, switch to come back, while Partner 3 does the Jump Squats. Rotate in Partner 3. Continue until Jump Squats complete. When you’ve completed all of the Jump Squats DO NOT move on to the next exercise. We’re going to do that elsewhere…

Mosey to front of Target
Same deal for 300 Merkins

Mosey to Gander Mountain
Same deal for 450 Flutters – though by this time, we were a little smoked and also getting pressed for time, so we modified by NOT carrying each other around.

Then it was time to mosey back to COT. We stopped on a couple of walls to pick up the 6 for wall sits and BTTW on the way back, and then rounded it out with a couple of minutes of Mary at the end of it all.

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

NMM:
The best quote of today was definitely from Vinnie. He outright REFUSES to do Partner Carries, and today he ensured that NO ONE will ever try to make him as he said, “I’m not even wearing drawers today.” Personally, I’m not willing to take that chance… are you?

Helmet, out…

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A Moderately Boring Hive…

2017-06-192017-07-10Leave a comment

QIC: CSPAN
When: 06/16/17
Pax: Tesh, Seacrest, Birdcage, Sauerkraut, Flat Tire, Pusher, Quack Attack, and Airborne
Posted In: The Hive

So nobody ever wants to Q the day before a #CSAUP #HogandCoyote2017

I always get offered those days…and I did not disappoint…I said it would be easy…and it was…

Disclaimer

Running…#mumblechatter

Run to flagpole, Pledge in cadence

Attempt at #COP…more mumblechatter…nexercise…scratch that…scratch this…

Much more running, several funny stories, a yoga segment, laughing, and we were about warmed up.

Run back to KB

Partner up, hold your partner accountable

Cycle of exercises, 7 reps, run across the parking lot as a team, 3 times, and for a total of 21 reps

More mumblechatter…more stories…more laughing…

Not the most difficult Q from me…outstanding fellowship and just what I needed

COT/Prayer or Praise/BOM

Appreciate the invite to Q,
AYE!
CSPAN

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Get Fit, That’s It!

2017-06-192017-07-10Leave a comment

QIC: Double D
When: 06/17/17
Pax: Deacon, Speedy, Bolt, Chicken Hawk, Batman, Sparkles & Shines, Jekyll, Figaro, Round House, Allstar, FNG/Stretch, FNG/Percy, FNG/X Factor, FNG/Spinner, FNG/Prescott, FNG/Yamaha, FNG/Prodigy,
Posted In: G-Fit

6 veteran pax with 5 2.0s in tow posted to Steele Street Park to engage, inspire and be inspired by the youth of the Paradise community. With shorties ranging from 6 to 16, including 7 FNGs, an extended Disclaimer was pronounced and then the fun started.

The Thang

COP — SSHs, Windmills, IWs, Merkins, Squats, Moroccan night clubs, CDDs

Two laps around basketball court

Line up at far end of court

Karaoke to other end and back

Side shuffle to other end and back

Suicides to other end of court
(rinse & repeat)

Mosey around the boundary of the park and muster around the building

People’s chair (3 cycles)

Mosey back to basketball court & circle up — flutter kick, LBC, Superman

Split up on opposite sides of court for free throws, each miss = 1 merkin then switch so that each miss = 1 squat

Time for some real hoops; split up into 4 teams for 2 half court games

After 20 minutes of ball, the pax circled up for some final cool down stretching — Windmills, Toy soldiers, Honeymooners, Downward Dog

COT

NMM

What a terrific morning! The young men of Paradise energized the vets among the pax, bringing enthusiasm, sincerity and personality to the experience. A whole string of FNGs of the shortie variety posted. Hopefully their experience was positive enough to bring them back out next week and in the weeks ahead.

Deacon & Bolt pushed the pax for a name for this new AO at Steel Street Park. Leave it to an FNG in the 10-12 YO range to provide the mic drop moment of the morning. He wanted to name it G-Fit (spelling TBD by Site Qs). What does that mean? “Get Fit!” The pax voted among three options in total and G-Fit won out. Clearly this young man (FNG/Percy) has a future in marketing.

With the monthly theme of Faith, we talked about Failure and the Faith it requires to get back up and move forward. Whether the failure is of a sinful nature or of a worldly version, I cannot let Failure define me. I have a 50-year track record of failure that will undoubtedly continue for the rest of my days. Holding onto my Faith that I am one of God’s creations is what will keep me from wallowing in Failure and ensuring that I can deliver on the mission God’s designed me for.

Deacon and Figaro both spoke of Father’s Day, reminding all pax of our status as sons of the Fatrher above. Figaro put out some good words tying Faith and marriages together through his experience of helping a broken couple see their way back toward a path of possible reconciliation.

Thanks to Chicken Hawk, Figaro and Jekyll for posting to support the workout!

T-claps to Deacon and Bolt, who are doing an inspiring job moving F3 forward into new areas where they are called to lead.

Thanks for the invite! It was an inspiring morning for me!

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F3 Dads – The Fort 2017 Pre-Blast

2017-06-182017-07-10Leave a comment

QIC: Smuggler & Mainframe
When: 06/18/2017
Pax: All Fort PAX, FNG's & 2.0's
Posted In: Pre-Blast

F3 Dads is coming back to Walter Elisha Park on Saturdays in July 2017.

WHO: You and your 2.0s (boys and girls – if they can run, they can come!), and FNG’s. This is also a great opportunity to EH other fathers that need F3, by inviting them with their 2.0’s.

WHAT: F3 Dads workouts are kid-friendly way to get some 1^st and 2^nd F with your F3 brothers and their 2.0’s, jack up the heart rate, sweat a little, and play some games. Mostly it’s about sharing what we do in the gloom every week with our children, and having some fun!

Workouts are structured on the core principles of F3, modified to engage our 2.0’s. There will be SSH’s, merkins, burpees, squats, and games like tag, sharks & minnows, 2.0 carries, and relay races!

Like every F3 workout, we will end in a COT with a prayer, so EVERYONE will need a cool F3 name. If your 2.0’s don’t have a name already, give them one before the workout so that they can participate in the name-o-rama.

WHEN: F3 Dads will meet each Saturday in July (1^st, 8^th, 15^th, 22^nd, & 29^th) from 10:00 – 11:00 am.

WHERE: Walter Elisha Park – Fort Mill

WHY: We have accepted the mission of F3 and have the opportunity to share our principles and leadership opportunities with our 2.0’s. Investing time in those that we love and sharing our values with them.

Proverbs 22:6 Train up a child in the way he should go; even when he is old he will not depart from it.

Mainframe and Smuggler are serving as Site Q’s for 2017. If you’re interested in Q’ing a Saturday in July, please DM @F3_Mainframe and @F3_Smuggler to sign up.

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