A Little Hoglet and a Coyote Pup

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  • QIC: Geronimo
  • When: 06/17/17
  • Pax: Mary Lou, Sugar Bug, Ginsu, Nomad, Airborne, Shady, Crabcakes, Training Wheels, Bonsai, Tesh, Pitts, Geronimo (QIC)
  • Posted In: The Fort

For some reason, life, work, grind, whatever I just wasn’t feeling it for the 4th annual running of the Hog and Coyote CSAUP. Then I found out I was scheduled to Q at the Fort, so my decision to forego H&C was confirmed. The other awesome thing was that since PAX were a little thinner than usual (CSAUP and all) I got the opportunity to take the entire 60 minutes myself. I arrived at WEP well before the start time and got to see the lead runners get there for the official 1st pain station of the event. That really got me fired up for the workout that I had planned.

SO here’s the moral of my story at the front. If there’s a CSAUP event and you think you will take the easier route and post to Geronimo’s workout instead, it may not absolutely be the easier route. That said we took the next 60 minutes doing the mini H&C.

The Thang

COP in the COT circle. Wanted to make sure the LI PAX didn’t get left behind.
SSH, Hillbilly walkers, merkins some other things I think all IC
Slow mosey up the street to the Church of the Nazarene

Pain Station #1 “8 min of Plank”
40 s plank jacks
20 s rest – in the plank
40 s hip slappers
20 s resting plank
40 s merkins
20 s rest -planking (funny guy)
40 s alternating corners- 1 hand up, opposite foot up then switch
20 s rest -plank for resting sucks
Rinse and repeat
Add music for the timer app next time. Not too much mumble chatter makes for a quiet 8 minutes. Must just be early.

Mosey up Spratt St to Millstone park playground.

Pain Station #2 “Bear Hill Speedway”
Each corner of the playground has a ~3 foot burm
Bearcrawl around the entire playground including up and down each burm
Plank for 6
20 CDD
Bearcrawl Lap
20 dips on the retaining wall
Bearcrawl Lap
20 Box jumps on the retaining wall
Bearcrawl Lap

Mosey up 160 and around the end of WEP to THE HILL

Pain Station #3 “Dora from the Top”

Partner up. P1 does activity at the top of the hill while P2 runs to the bottom and executes 5 proper burpees then runs back to the top to switch. Agregate reps between partners.
100 Merkins
200 Squats
300 Flutters (2 count)

Slow Mosey back to COT

Ginsu passed the flag on to Bonsai, the new The Fort site Q.

NMM

I’ve Q’d a lot in the last 3 or 4 months and I’ve gotten pretty lax in my BB writing. Mostly procrastination, some laziness, but mostly that procrastination thing. I keep thinking that tomorrow will be a better time to do that, until all too soon I’m posting up at next weeks workout and then it’s like “meh, why bother now”.

Unfortunately, it’s super easy to do that with so many things in our life. Tomorrow looks like a better day to take my kids to the park and play. I’ve got SO many days until my wife’s birthday, what’s waiting 1 more day to get her something special going to hurt. I’ll call my dad NEXT week.

It’s a Trap!

None of us know how much time we’ve got on this big blue ball. Putting the best things off until tomorrow in favor of something that is probably “meh” at best, is not the spirit of what we are trying to accomplish. Each day we should be trying to be a bit better, a bit stronger, love our wives and kids a bit more, make our homes a bit happier.  I’m afraid to say that waiting til tomorrow for all that just isn’t going to cut it.

Geronimo!

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Run and Gunning on the court at Paradise

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  • QIC: Bolt
  • When: 06/21/2017
  • Pax: Paradise PAX
  • Posted In: G-Fit

Our Wed Run and Gun numbers have been low for a while, and yesterday was no exception with a solo R&G. Help us out at R&G’s on Wed’s 1815…but this post is about more than that.

After stopping at the Y until 1820, headed to Paradise which was my original plan. My Wed eve’s thru the summer are dedicated to being there, meeting residents of the community, and interacting with the kids. Stay tuned if R&G makes an official move to Paradise, at least thru the summer.

Brought the last of the basketballs I had left and they were given to a couple of the kids that needed a ball.  Met about 4 kids I did not know, and they HC’d to Saturdays workout!  I think the kids are really enjoying us being out there. Played a full court game which wasn’t too serious and just had some fun.

A question lingers if we are inviting the girls to our newly named “G-Fit” Saturday workout (stands for “Get Fit!”). I felt bad interacting with the girls and not being able to officially invite them. What does the PAX think?  Maybe get FiA involved?

While the Saturday workout has focused on the kids, we have not forgotten one of our goals of diversifying, and we are making contacts in the community to spread the word to reach the adult males and teenage boys. It will take some time, but our efforts will be successful. Keep the faith and continue to support our efforts.

There is a ‘bigger picture’ item on the way and will be announced soon after a little more organizing. Stay tuned!

PAX, please keep supporting our Paradise workout. Our goal is to always have 5 PAX in attendance. Feel free to bring your 2.0’s.

We also need PAX help in spreading the word. We are talking with community leaders, especially through the churches, to set up days and times to talk about F3 and our efforts. We will need your help in volunteering to fill these opportunities. Please jump at the chance to assist when it is requested soon.

Note this date: Saturday June 24. There is a “Community Day in the Park” from 9:00 am – 2:00 pm hosted by the Greater Bethlehem Baptist Church. (a little bit of an update here…) I will be having a followup phone call with one of the organizers soon. We may or may not have access to the park for a workout, but I believe we will be able to have a presence and interact during the event. Stay tuned.

Aye! Bolt

If you have any kind of balls laying around the house that are not used anymore, please send them our way. It is great to give them away to kids that need them with the F3 logo written on them.

 

 

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PreBlast: Convergence in Honor of Cheech (The Fort)

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  • QIC: Longshanks, CSPAN, Old Bay, Flat Tire, What Did, Walker, Geronimo
  • When: 06/24/2017
  • Pax: Any PAX that can't make it Lexington.
  • Posted In: Pre-Blast

On Wednesday morning in Lexington, our F3 brother Cheech was hit by a car during an F3 workout. Many of us posted Thursday morning #sleevelessforCheech with thoughts and prayers for him and his family. If you’re like me, you probably got on twitter after the workout and read the sad news that Cheech had passed away overnight. This Saturday in The Fort we will honor his Memory with a special Convergence.

Convergence will begin at The Yard (Fort Mill Middle School)

0600 – PreRun to WEP and back with YHC on Q (5 miles) or PreRuck with CSPAN on Q

0700 – Moderate/Tradional/Black Diamond Bootcamps
Moderate Q – Old Bay
Traditional Q’s – Flat Tire/What Did
Black Diamond Q’s – Walker/Geronimo

Due to the Convergence, The Fort, Alcatraz, and The Deep are CLOSED

Although this Convergence is happening in The Fort Region, we invite brothers from across the Nation to join us if they can’t make it to Lexington.

Don’t forget to post #sleevelessforCheech #CheechStrong and bring any Shovel Flag you have

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Holy crap it was muggy… Colosseum June 20, 2017

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  • QIC: Dark Helmet
  • When: 06/20/2017
  • Pax: Longshanks, Router, Nomad, Bubble Boy, Sparkle, Goose, Snaphook, Sugar Bug, Jekyll, Half Shell, Dog Pound, Javert, Hasselhoff, Peabody, Mission Impossible, Ginsu, Dark Helmet (QIC)
  • Posted In: The Colosseum

Did they build this school in a hole or something? I felt like I was nearly swimming through this workout… my lungs felt sweaty by the end… It was gross and glorious.

The Pax were promised Gladiation, so I did my best to deliver. We needed something that would work our whole body and have a good amount of cardio, so here’s what it looked like…

The Thang:
A quick lap around the bus loop with some dynamic stretching (knees to chest, toy soldiers) and over the curb to the back parking lot to circle up for a quick warm up: Windmills, Imperial Walkers, Moroccan Nightclubs, Merkins, Squats… usual fare. Everyone looked a little sad when we hadn’t done a single SSH, so we threw in a few of those at the end.

Mosey over to the parking lot facing “Spidey’s Wall of Sadness” as I now refer to it…
Pax split into two groups, 1s run across the lot, climb over the wall, tag the school and come back. 2s are doing LBCs while they wait. 2 rounds of that, then repeat for 2 more rounds with flutters. I love/hate that wall, so we’ll come back to it later.

Mosey back around the back of the school and stop at a light pole way back behind the short track and playground. Group 1 runs for 2 light poles (unless you’re Mission Impossible – then you can’t seem to make up your mind) and back while Group 2 does an exercise with INTENSITY. It’s an AMRAP sort of situation, but Pax were challenged to get at least 20 reps in of each exercise before the other group got back. Then you flapjack and move to the next exercise.
The exercises were:
– Squats
– Mountain Climbers
– “T” Merkins
– Squat Jumps
– Shoulder Taps
– Lunges
– Merkins
– Side Straddle Hops
After we were done, I asked everyone who hated what we had just done to raise their hand. A few hands raised. Then I asked who loved it? A few different hands were raised, but a significant number of the same hands were raised. So many of us hated & loved it all at once.

Then we moseyed back to the wall and brought it close for a “Cake Boss” moment. Life sometimes is like that workout, we both love and hate some of the tough things that we are asked to do, but whether we loved or hated it isn’t as important as whether or not we DID the hard things. Sometimes, it’s incumbent upon us to simply DO what is before us. We don’t have to love it, it doesn’t have to be easy, we just have to DO it.

Then it was back over the wall, tag the school, run back to start and do 5 burpees OYO. Then we ran it back to COT.

NMM:
That was as sweaty a workout as I have had in a long, long time. My bones were sweating…
As we ran to the light poles at the back of the school, I intended only to run to one light pole initially. But as we headed to the first light pole, Mission Impossible took off like a rocket, and mostly to mess with him, but partly because the first pole felt too close, I waited until he turned around to head back before calling an audible to run to the second light pole. I like keeping some guys on their toes… Then I did it two more times… Silly Rabbit…

Helmet, out.

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

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  • 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

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  • 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

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  • 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

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  • 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)

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  • 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

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  • 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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