Step up and put out

2016-06-07Leave a comment

QIC: Ginsu, Backdraft, Short Sale
When: 06/07/2016
Pax: sorry but lost recording yall know who you were great work by all.
Posted In: Alcatraz, The Colosseum, The Fort

On a humid Tuesday morning. 18 HIMs converged in a circle to get the day started. When the site Q announced that the Q for the day was MIA and we needed someone to step up and take it over Three ended up taking it. Hope all is ok with you DawgPound. We also had a great disclaimer since we were fortunate to have 2 FNGs.

We started with extending a warm up welcome to Short Sale who knocked a light mosey out and then we hit SSH x 15, Merkins X 10, IWs x 20, and LBCs I believe. Great job on the cadence and you are definitely ready to jump into the rotation of Qs.

It was then handed off to Ginsu. He started with a set of 20 yard bear crawls followed by 5 merkins and than 20 yard walking lunges. Do it 3 times. We moseyed towards the playground and to our surprise Houdini showed up and the playground was gone so an audible on an already q audible we lined up on the basketball court for 20 merkins followed by a suicide sprint to the wall than 10 wall muscleups. times that by 3 and you are sucking wind.

Mosey over to the other side of the parking lot and partner up run down the steps 10 merkins 20 squats than partner carry up and around the walking path. Once at top down stairs 10 merkins 20 squats and flip flop on the partner carry. Plank it up till the 6 is in.

Hand off to Backdraft who keeps the party rolling with the partner theme. Head over to the strategically places conex box. Partner 1 BTTW while partner 2 does merkins until partner 1 drops off the wall. Flip flop and do the same. 2nd set is a lot alike but instead of merkins do burpees, and lets go 1 more set with jumping lunges. Q heard someone request a 10 count so we modified that and did 10 SSHs in cadence and 10 LSSs in cadence. We thankfully still had some time so we partnered up for a lite DORA 1-2-3. 100 squats, 200 merkins, 300 LBCs. Mosey back to COT on the way grab some wall for wall sits.

Back at COT we had a namearama in which we were able to meet and give a couple of names out #1 goes to Richard Simmons and #2 to Snaphook. Look forward to seeing you both again real soon.

Announcement were Hog and Coyote, Spitz Army, and a few others I cant remember.

Prayers for jobs, new 2.0s, and to teach all those around us love and humility.

Backdraft Out

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Pre-Blast “The Fort Picnic” 7/23/16

2016-06-07Leave a comment

QIC: Zima
When: 07/23/2016
Pax: All Region Pax
Posted In: The Fort

**UPDATE: Date of the picnic has been moved to 07/23/16**
**UPDATE 2: Read Details below for more information**

Summer is here and with the unbearable heat and humidity, I think of things American! Maybe because it’s grilling time, maybe it’s Memorial Day in the rear view mirror with Independence Day a month ahead. But I got to thinking (dangerous), the PAX of The Fort need to get together with the Ms and 2.0s and have a good ole ‘Merican picnic. I’m talking burgers and dogs, water balloon tosses, 3-legged races and shovel flags flying! No #CSAUP this time! I promise! Sorta!

Our good man Spitz has offered up his property for us to have this event. Bring everything you would to a picnic. Food, drinks, chairs, blankets, etc. Spitz will have his grill available if you’d like to grill something up and I believe he’ll also have some hot dogs and hamburgers for the 2.0s. This is really just an excuse for us to get together for some quality 2nd F. So don’t miss out!

The Fort Picnic
Date: Saturday, July 23
Time: 12:00 PM – 4:00 PM
Where: 2303 Whites Road, Fort Mill, SC 29715

Details
Our good man Spitz will be smoking some meats for the Pax to enjoy and all that we ask is that you bring your own utensils, sides and beverages. He will also have a grill available for Pax to cook burgers and hot dogs for the 2.0s. Some other items to consider:

Bring a canopy if you have one, it’s going to be hot!!!
Bring some chairs to hang out in
Bring sunscreen (I know, I’m not your mother)
If you have yard games, feel free to bring those, for example:
- Corn Hole
- Ladder Ball
- Bocce Ball
- Horse Shoes
We’ll organize some fun games for the 2.0s and adults
- Kickball
- Water Balloon Toss
- 3 Legged Race
- Golf Ball Relay

Just bring yourself and your family for a wonderful time of 2ndF with the PAX of The Fort

Aye!
Zima

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Magnificent Seven

2016-06-07Leave a comment

QIC: Gears
When: 06/04/16
Pax: Cornhole, Sir Topham Hat, WWL, Repeat, Souix, Craw Daddy, Gears
Posted In: Spoke and Mirrors

Seven men in tights took on a 17 mile jaunt through Fort Mill down to Rock Hill. Excellent Weather and great Coffeeteria at Starbucks After.

The Thang:

17 miles of Glory –

Baxter Starbucks out to Assembly
Assembly over to Sutton via Nations Commons
Sutton to Pleasant Up to Gold Hill
Gold Hill down to Business 21 (Dairy Barn)
Business 21 down to WEP
Right on N. White over to Peach Stand
Down 21 to Riverwalk, buzz by Velodrome
Back up 21 to Sutton to Market, finish back at Baxter Starbucks

NMM:

Good miles, a flat tire, and a naming make for a great morning. All in on the newly minted AO Spoke and Mirrors (Hat Tip to WWL).

Honor to Serve.

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F3 Dads – Fort Mill – Popsicles and Pain

2016-06-07

Posted In: Uncategorized

77 Dads and their 2.0’s took to the fields of Walter Elisha Park to spend some quality time with each other. We split into two groups and Anchorman and Sir Topham Hat corralled the younger 2.0’s and YHC led the “Big Kids” to the soccer field.

The Thang:

Young ‘ens
Circle Up – SSH – Froggy Squats – Merkins w/2.0’s on back – Goofballs

Sprints – Dads vs 2.0’s. – Dads start furthest from finish line. Kids start halfway to finish line. If dads catch kids before they cross the 2.0 does 5 merkins. If dads don’t catch, dads do 5 burpees. Rinse and Repeat.

Water Break

Jacobs Ladder – Partner with 2.0. Run to the tree and do 5 merkins while dad planks. When they get back, dads runs and does 5 diamond merkins while 2.0 planks. When dads get back, kids run and do 4,3,2,1 – Dads number goes up – 6,7,8,9

#DadsGrumblingFavorite

Water Break

Zoo of Pain – Bear Crawls – Crab Walk – Bunny Hop – Inch Worm

Tunnel of Love

Water Break

Freeze Tag

Circle up for LBC and Boats and Canoes

Older Fusion Age Kids – Mosey to the soccer field.

Circle Up – SSH – IW – Mtn Climber – Squats

Ab Lab – LBC’s – Protractors – Superman – Flutter

11’s to the end of the soccer field – Merkins and Squats – We started to feel the heat and humidity halfway through – Called a water break and explained You vs You. Continued on

Found some shade and Planked in a Circle – Tap the shoulder of the person to your right x 5

Jack Webb to 1:4 Merkins to Overhead Claps to 5

Plank O’Rama

Moseys to the trail – 5 merkins and 5 LBC’s and each marker sign. Stopped at 3 signs

Circled up for Prayer, and Popsicles. Thanks to Mrs. Anchorman for the Popsicles! #crowdpleaser

Moleskin:

Last Saturday, YHC was driving through my hometown of Louisville, KY with my 2.1. We happened to drive past a middle school where my father would to track work. I don’t remember the specifics, but 35 years later I still remember the time I spent with him. Watching him run, trying to catch him on the track, and wondering when I’ll get to come back with him.

That’s what each Saturday in June is about. An opportunity to make memories and cherish the time together. It is unlikely that our kids will remember many of the specifics, but they will remember the time that we spent with them. Let’s continue to build these memories.

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Slllloooooowwwwwbbbuuuurrrnnnn????????

2016-06-05Leave a comment

QIC: Trucker
When: 06/03/16
Pax: Rocky Top, backdraft, Jekyll, carbomb, flat tire, mash, what did, figuro', Gilmore, clark kent, leg breaker, culture club, beast, wheels, bolt, package, high life, hasselhoff, dilbert, gears, destiny, William penn, short sale, YHC
Posted In: Slow Burn

When Solid State asked me to Q I couldn’t turn down the opportunity to help a PAX who has done so much behind the scenes for the Fort! We all wish him and his family the best in their new opportunity in Minneapolis. When he asked he said he know YHC would bring it and mentioned his favorite Q was the “mud run” training one. That got me thinking about other feedback about my Amtrak Q. I wasn’t sure what to do. So the thang:
Mossy to the playhouse parking lot for COP for a collection of:
IW
goodmornings
windmills
squats
morocco nightclub

Then partner up and line up at end of road for a Dora 2-3-4 (1-2-3 just seems to quick)
200 merkins
300 squats
400 LBCs

Wall sits and 10 merkins then repeat with derkins

Mossy to Empire parking lot for LBCs and flutter kicks and holds.

Jailbreak to COT

As always, an honor to Q. Lots of announcements so read the newsletters. Spring 2017 is the Fort Ruck – sign up!!

Trucker

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Playing Cards & Betting on Burpees

2016-06-04Leave a comment

QIC: Maximus & Cable Guy
When: 06/04/16
Pax: Snookie, Witch Hunt, Royale, Baby Connan, Kenyan, Villa, Warbucks
Posted In: The Deep, The Fort

So what happens when your number is called to Q at an AO and in a region you’ve not posted to yet? What happens when you’re paired with Cable Guy as your Q partner? What do you do? What do I do? I grab a deck of cards and show my appreciation at The Deep in Lake Wylie. We almost hit double digits and once the final car pulled in, I was surrounded by 8 other men ready to play cards. Cable Guy and I decided that I would take the first half of this party so after a brief disclaimer and an explanation, we were off.

Mosey to an adjacent lot for a quick warm-up consisting of:
SSH
Moroccan Night Clubs
Wind Mills
20yd Walking Lunges

Circle up around the deck for 1 cycle through:
Hearts: Carolina Dry Docks
Spades: Mountain Skiers
Diamonds: Diamond Merkins
Clubs: Butt Kickers
Jokers/Ads: 10 Burpees

Once we went through 1 time, we had 2mins left so we filled that with box cutters then revers box cutters. I will tell you, it’s been a long time since I’ve played cards but this is a workout that never disappoints. Sweat was pooling all around us and it was hard to catch my breath. So this was the perfect time to hand off to Cable Guy.

With that, he led us on a mosey to the field where we’d pick a partner.
First partner back peddles the 100yds while the other partner forward with him. Bring it back in reverse and repeat the whole thing.
Ditch the partner for some burpicides:
Run to the 1st line for 1 Burpee then back to the start for 1 Burpee. Do this until you get to 6 Burpees.
Partner up again and while the first partner starts with single count American Hammers going to 500, the other partner hits the 3 lines on the field with 2 Burpees at the first then back, 4 at mid-field then back, 6 at the third line then back. Swap with your partner and do this until 500 American Hammers are in the books.
Finish up with more 3-tiered burpicides of 7, 8 & 9 Burpees at the three lines. To say this crowd pleaser gassed the PAX is a massive understatement. It was one of those times and you seriously think you’re hallucinating b/c surely, the Q didn’t just say what I heard, did he? Oh yes. Oh yes he did. How I didn’t splash merlot at the end of this was amazing.

That is what it’s like to Q The Deep in Lake Wylie with Cable Guy. Brutally awful yet awesome. Welcome to F3. Great words by Royale at COT this morning. T-Claps to this man as he brings the energy, the emphasis and the opportunity to share the leadership. He has a great sales pitch and challenges other men to step forward.

Announcements: Hog & Coyote has several options…choose 1 and sign up, F3 Dads workout every Saturday in June 10am at WEP, SpitzArmy this Summer, read the newsletter.

Prayer Requests: Son’s birthday and upcoming vacation. Warbuck’s job and what he faces everyday. Patience with family in town and being the example that is needed.

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APFT

2016-06-04Leave a comment

QIC: Bounty Hunter
When: 06/01/2016
Pax: Geronimo, Spitz, Fridge, Jiffy, Trail blazer, huckleberry, Package, SubPrime, Sasquatch, Ginsu, SkateOrDie, MP, Peabody, Sweeper, whatdid?, Matlock
Posted In: Ring of Fire

This might be a couple days late, but still get some points posting…. right??? That being said, mumble chatter is always strong in the AM even though the ridiculous time we all get up at to be there!

Warm-up:
Mosey – 20 SSH
Mosey – 10 squats
Mosey – 5 merkins / 5 CDD
Mosey – Bear crawl / forward lunge / background lunge / side lunge

The Thang:
As some know, my brother-in-law (BIL) is in the Army and will be deploying this year with his unit. As I was speaking with him the day before I was talking to him about his APFT (Army Physical Fitness Test)… so I decided that’s what we should do. It goes like this.

Merkins – As many as possible in 2 minutes
Sit-ups – As many as possible in 2 minutes
2 mile run – for time

Moleskin
Sasquatch pretty much pulled a hat-trick by out doing everybody with 83 merkins, 60something sit-ups and 12:20something 2 mile. Minus the run, Geronimo also outperformed his younger Army body on the merkins and sit-ups.

Overall, always an honor to come out and lead a great group of men. Hope to be back soon if Geronimo allows!

Bounty Hunter over and out!

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The Hills of Pain Come to the Patriot

2016-06-04Leave a comment

Posted In: The Fort

When: 6/4/16
Where: The Patriot
QIC: Winchester and Walker
The PAX: Lucky Charms, Van Gogh, Choir Boy, Flounder (FNG), Pistol (Respect), Captain Kangaroo (Respect), Tony Hawk, Pale Rider (FNG), Limp Biscuit, Cornerstone, Peach (Respect), Utah, Bogey, The Flash. Hot Sauce, Sling Shot, Fusion, Dream House, Dawg Pound, Mayhem, Turbine, Reborn, Italian Job, Winchester, Walker (Respect)

25 strong men from Rock Hill came out for a hot and muggy morning beat down this morning by Winchester and YHC. Winchester, Cheeto, and YHC run on Sunday mornings at the Hills of Pain and rarely have any of the Rock Hill/Ft. Mill Pax join us so we thought we might bring a portion of the Sunday morning pain to the Patriot this morning. After the usual disclaimer, Winchester started us out of the gate.

The Thang:

Winchester of Q

Before we got into the workout, Winchester reminded us about the message of Romans 8 and how God is with us wherever we go and is our hope no matter what we are confronted with in life. For those that love God, he works all things for good even though from our perspective it may not seem so. Let us not lose sight of this as we move forward in our lives.

COP:

In cadence: SSH – 15, Merkins – 10, Carolina dry docks – 10, Squats – 10, Moroccan night club – 10, Reverse Moroccan night club – 10, Merkins – 10

Mosey to hill near Sullivan Middle School for some “Hills of Pain” work:

Sprint up hill – Sprint down hill; Bear crawl up hill – crab walk down hill; Burpee broad jump up hill – sprint down hill. Repeat all exercises

Walker on Q

Mosey to center of cone array for a Starfish routine. Before we got started, I reminded the PAX about the message given in Romans 15:1-7. In these verses, Paul basically speaks about the importance of building up you neighbor – in other words, building a community. We in F3 have a calling to do such a thing. We are not just passive members of a community. Part of the F3 mission is to build a community and it starts with the Sad Clown that you come across in your everyday life. As you go about your day to day, look for opportunities to build the F3 nation which in the end builds and impacts our communities in a very profound and Biblical manner.

Starfish Routine:

Cones are laid out with one cone in the middle of a 4 corner array (cones at each corner).

Exercises: Middle cone – 10 burpees, run to 1st cone – 100 merkins, run back to middle cone – 10 burpees, run to 2nd cone – 100 LBCs, run back to middle cone – 10 burpees,, run to 3rd cone – 100 squats, run back to middle cone – 10 burpees,, run to 4th cone – 50 pike presses, run back to middle cone – 10 burpees

Total: 50 burpees, 100 merkins, 100, LBCs, 100 squats, 50 pike presses

COP

20 merkins in cadence , heels 6 inches off ground for 1 minute, 15 diamond merkins in cadence, heels 6 inches off ground for 1 minute, 20 wide arm merkins in cadence, heels 6 inches off ground for 1 minute, finished up with 5 burpees.

Mosey back to COT:

Naked Man: Read the newsletter for F3 happenings in the area. Prayers for Nancy who has tumors (Cornerstone’s neighbor), Cornerstone’s daughter, Limp Biscuit’s niece, F3 Olive and his family. May we accept God’s will in all of these circumstances

The guys worked hard today and they gutted it out like true men of character do. It’s an honor to lead and serve such great F3 brothers.

Walker Out!

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WEP – VQ – Quiet Cadence

2016-06-04

Posted In: Uncategorized

Thanks all for came out and tolerated my VQ I didn’t expect such a large group of distinguished PAX. Thanks to Pusher for giving me the opportunity to do so.

The Thang:
Mosey – From WEP lot to Aerospace lot

Warmup:

Windmill(20), Side Straddle Hop(20), Imperial Walkers(20), Merkins(10), Low Slow Squat(20), Moroccan Night Club(20)

Mosey up the hill to parking lot

OYO – Merkins (20) – run to end – Sumo Squats (30) – run back (Rinse and Repeat 3 times)

OYO – LBC(25) – Bear Crowl to end – Bomb Jacks(10) – Lunge Walk back (Rinse and Repeat 3 times)

Mosey to school lot

Dips(forget how much) – Crab walk across the lot (short ways) – run back

American Hammers (forget the count)

Mosey again (me trying to think of stuff to do)

10 Man Ups

Here is where the Quiet Cadence was in effect.

4 Corners workout in the parking lot.

I forget the count on these: Burpees (I think) – run to next corner – Supermans – run to next corner – lunges – run to next corner – merkins

Mary: Boats in Canoes, Protracter, American Hammers, LBCs

Thanks all again hope you were sore in some area afterwards.

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6/3/17- Look Mom.. Hives

2016-06-03Leave a comment

QIC: WWL
When: 6-3-17
Pax: Corba Kia, howitzer, Cornhole, white lightning, free bird
Posted In: The Swamp

5 pax grabbed a ruck and followed HYC entrusting him to keep them safe and hive free… So they thought.

The Thang:
Warm up ruck lap
COP- SSH, merkin, squat, IW, squat-merkin, moraccon night club

Mosey to grassy area between Chick-fil-a and 49… Aka hives breading ground.

Line up, lung walk to each tree, 3 in total, 5 body builders at each tree, COP- 15 squats, 10 overhead presses, 10 ruck curls

Rinse and repeat with bear crawls, crab walks, and arm crawls (start of hive infestation).

Last round of COP

Shoulder to shoulder, forward leaning position… Tunnel of love.

So if u weren’t already completely F’d … You were after this.

6MOM to round it off and ruck back to COT.

COT- 25 was the total Swamp count, 3 more pax HC’d for the Fort Custom Goruck Challenge 2017, if you are even thinking you might want to do a Goruck challenge, now is the time to get in on the action, this will be a Fort pax exclusive event!

Until next time

WWL

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