Category: 1st f

Convergence Before the Invergence

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It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed.  Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.

Bootcamp Q : Slapshot

Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.

Warm-up:

50 SSH (IC)

20 Merkings (IC)

10 Michael Phelps (IC)

5 Windmills (IC)

20 Mtn Climbers (IC)

Stretch

20 Plank JAcks (IC)

Mosey to the other side of the parking lot.

DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.

200 Plank JAcks

200 Toe Touches

200 SSH

150 Diamond Merkins

100 4-Ct Flutters

Recover Run Back towards COT.

Tabata Series

30 Seconds on 10 seconds off

4 Rounds 4 sets

  1. SSH
  2. Seal JAcks
  3. HR Merkins
  4. Am. Hammers

Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.

I had everyone recover on their feet and then add 1 last Burpee.

NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning.  Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)

Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.

AYE!

Running Q Bandcamp

Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.

Ruck Q : JWOW

Ruck to Church of NAzarene

10 rounds –

5 merkins at the bottom then 10 squats at the top of the stairs.

Rucked to Print Shop

20 step ups and 20 dips

Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.

Kettlebell Q: 38 Special

Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints

The Thang:

10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.

Paired up for a dora

100 Goblet Squats

200 Calf Raises

300 Flutter with chest press

6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.

IR Q: Kermit

Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!

 

Post Workout  JWOW led us in prayer and we named a  FNG The name Cannonball.

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Workout of the Month – (or what I can do while I’m on spring break and there’s nowhere to post DR)

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Men of the Fort. We are quickly moving into the sweet spot of the year where Spring break traveling begins and then, eventually, summer vacation season kicks-off.

I, like many of you, sometimes find it difficult to keep accelerating that 1st F while traveling (either for work or vacation. Whether it be trying to find the magical sound-proof way of escaping a hotel room at 5:00am or “counting” carrying luggage across an airport as a “ruck” workout, it can be a challenge to keep your fitness up during any kind of travel.

With all of that in mind starting later this week I’ll be posting/pinning on the 1st F channel a monthly workout that ANYONE can do. This is to hopefully provide some guidance and guardrails for traveling PAX to keep pushing even when no one is watching.

These workouts will be specifically designed to :

  • Be scaleable meaning PAX can modify up or down based on the format
  • Executed with limited equipment or space
  • Easily understood.
  • Satisfying to complete (it’s not just going to be 100 burpees OYO I’ll do other stuff)

If anyone partakes of the suggested workout feel free to post in the 1FQ channel. If you do so, please note that you leveraged the workout. While this is not a completion (at least not yet) I would be interested to see who completes the workout and any feedback that you may have.

Any questions or concerns please feel free to reach out!

Keep Pushing PAX!

Even……and Especially…. When no one is watching.

SYITG!

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The Darkest of ALLL Convergences

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80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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Laza

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*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.

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Laza

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*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.

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BOMBS Away

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WARMUP: SSH and old man Abe
THE THANG: A Dora with
Blockies 100
Overhead Press 125
Merkins 150
BBS 175
Swings 200
MARY: No time
ANNOUNCEMENTS: D2D this weekend, the Gremlin in Mint Hill in honor of a fallen Pax
COT: Remember it is great to be a man, be present and engaging with you M every day, not just 2/14

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Table for 3

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WARMUP: SSH, low slow squats, hillbilly walker
THE THANG: 100-200-300 Dora, with cinderblock, Merkins, Squats, Chest Press, mosey every 50 reps

Went to the movies and completed a descending exercise count that started at 25 step ups and 20 incline merkins, 20 Bulgarian split squats 15 bomb jacks, 15 box jumps and 10 big boys, 10 dips and 5 hello dollys, 10 flutters to finish out

MARY:

ANNOUNCEMENTS: D2D race

COT: prayers for sister and sister in law who are both expecting, prayers for the still sick and suffering from alcoholism and drug addiction, praise for Gooses wife and her success

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Looongest shuttle run ever

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WARMUP: yes, we did some after a quick mosey
THE THANG: ran suicides across the ENTIRE parking lot, over 1 mile

Ran over to cindies and lined up in a straight line where we did 25 reps of a particular exercise then ran across to halfway point of parking lot and back. We got through 9 or 10 sets
MARY: yes
ANNOUNCEMENTS: bethel shelter, gremlin 2/17, eggstravaganza
COT: yes

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Dawn Patrol On the Rise

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When: 0615 Tuesdays and Thursdays

Site Q: Double D and Jekyll

Where: Tuesdays: Veteran Park; Thursdays: Kingsley Amphitheater

Slack channel: #ao-dawn-patrol

The Thang:

One of the opportunities we are afforded as leaders is to step up and lean in when there is a vacuum, or an opportunity presents itself.  We have identified a need for a later posting time.  You name the reason: fartsack, Kotter, work from home, kids schedules, etc. For going on 12 years, The Fort has been Open to All Men (willing to workout at 0515).  We’re expanding the access in 2024!

We now have 2x per week 0615 workouts.

Tuesdays: Fort Mill Veterans Park: Run or Ruck

Thursdays: Kingsley Amphitheater: Bootcamp

If you feel the 0615 time will work for you, we look forward to seeing you in the Gloom.

Also- this is a great opportunity for a double down!

Aye!

Double D & Jekyll

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Q vs Q 2024

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Q versus Q is back for 24! This year we’re going to mix it up and it’s going to be SLT versus SLT. Each nantan has selected three other SLT members to represent their region with them. YHC will draw names for the matchups of the teams and the two nantans will face off on the last week of March. I’m excited to see how this different dynamic plays out and allows us to interact with some of the leadership from the other regions. The format will run the same as the previous years.

Each week there will be two Q’s, one from The Fort and one from Rock Hill. Each Q will have a total of 20 minutes broken up into two 10 minute blocks. YHC will lead the warm up in facilitate the crossover.

The PAX will judge each Q on three categories:
Difficulty
Creativity
Usage of the AO

The total score from all categories will determine the winner each week.
The 5th week will be the finals where we will have four Q’s, each with a 10 minute block of time. The winner of that week will be crowned the champion.

Q versus Q has been a stellar way to mix with the different regions, meet new people, and receive a thorough beat down. I hope that you will plan to join us for some or all of the weeks!

Feb 28th : Preview Week
March (weeks 1-4 on Wednesday’s)
April 3rd: Finals

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