Category: Block Party

Pre-Blast: The Fort Thanksgiving Convergence @ The Ranch

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Turkey

All PAX,

The Ranch will be hosting Thanksgiving breakfast full of pain and discomfort.

I know it sounds appealing, however the best part will be you’ll be with your F3 brothers in fellowship expressing Thanks for all the encouragement and “sharpening” our brothers have done for us this year.

Join Santini and Pusher as they lead us around The Ranch AO with some side dishes of merkins, LBCs and of course burpees. There may even be a surprise or two for attendees, especially after the 6 week detox cleans ends. Hummmmm…….interesting!

Post time will be 6am

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

Qs are Santini and Pusher

All AOs are converging this day at The Ranch.

Any questions, let Cake Boss or Pusher know.

Don’t forget the Shoe Donations for Charlotte Rescue Mission. Bring those to all workouts until 11/22.

 

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4 Corners of an Oval

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  • QIC: Maximus
  • When: 10/16/14
  • Pax: Pusher, Crab Cakes, Bird cage, WWL, Jeter, Boeheim, Audit, Knifeset, Twister, Repeat, Green Wave, Tatanka, Burgandy, Senator Tressel, Decibel, Menthol, Santini, CSPAN, Aquaman, Java
  • Posted In: Block Party, The Fort

21 in the Ft. Mill PAX posted at WEP for a Maximus-led tour de park. This included a little more running than the average Laces In but the PAX took it all in stride and once again, left the Q feeling honored to lead.

The Thang:
Warm up jog to the far corner of the park
SSH, Slow Windmill, Moroccan Night Club, Mountain Climbers

4 Corners with Russian Twists, Hello Dolly’s, Diamond Merkins, CDD
Start with 20 of each and run to the next corner of the park oval to do 19 of the same exercises. As you run to each corner, do 1 less rep. We’ll take the count down to 12 which gives us 2 laps around the park, totaling about 1.2mi.

PAX line up in a straight line on the path, shoulder to shoulder for a modified Indian run exercise. With the PAX in the squat position, the first man crab walks from the end to the front of the line. Each man goes through one time then switch to bear crawl then finally, lunge walk. Each man stays in the squat until the whole line is finished.

COT:
As with all announcements, please reference the weekly email: 2nd F Friday Fury movie, HH Millstone Rock Hill Tuesday, Indian Land flag plant 10/18, 11/1 Gladiator Games, 11/8 USMC Workout Charlotte, Collecting lightly used athletic shoes at all workouts, Palmetto 200…looking for more runners, Thanksgiving Day workout at 0600 at the Ranch

Prayers: Spark Plug, Injured, WWL neighbors son healing, WWL celebrating 2yr anniversary

AYE!

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Something for Everyone

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  • QIC: Red Banjo
  • When: 10/14/14
  • Pax: Audit, Back Draft, Bird Cage, Bolt, Crab Cakes, CSPAN, Fist Bump, Java, Knife Set (FNG), MacGyver, Opie, Red Banjo, Santini, Sharknado, Stang, Twister
  • Posted In: Block Party, The Fort

The Thang:

Mozy to the parking lot at US Synergistics – on the way; set of walking lunges
Circle up;
Windmill – 10x
SSH – 25x
Merkin – 10x
Mt. Climber – 10x
SSH – 25x
Merkin – 10x
Mt. Climber – 10x
SSH – 25x
Squat – 10x
Wide Arm Merkin – 5x
Diamond Merkin – 5x
SSH – 25x
Squat – 10x
Wide Arm Merkin – 5x
Diamond Merkin – 5x

Wall sit 2 sets of 10 count
Wall decline Merkins 1 set of 10
Wall decline Plank 1 set of 10 count

Mozy to Veterans Park – CSPAN led Pledge
5 min of Marry
Rosealita – 10x
Hello Dolly – 10x
HSF – 10x
LBC – 10x
Rosealita – 7x
Hello Dolly – 7x
HSF – 7x
LBC – 7x
Rosealita – 5x
Hello Dolly – 5x
HSF – 5x
LBC – 5x

Mozy to Memorial Park
2 sets of Balls to the Wall (Holding for 60 sec and 30 sec)

Accountability Bomb Jack – 10x

Mozy back to WEP – set of walking lunge on way back

Circle up – Wheel of Death

Mt. Climber – 10x – Bear crawl
Merkins – 10x – Bear Crawl
6 inches – 20 count – Bear Crawl
Right/Left Arm/Leg High – Bear Crawl

COT

Moleskin:

17 motivated men showed up this morning – all worked hard. We took a quick tour of Fort Mill – taking in the sites; US Synergistics, Memorial Park, and Veterans Park. We kept it dry – but had to get a set of bomb jacks in as someone didn’t keep it clean – all good. Another FNG posted, thanks in part from Audits EH – the name could have been worse brother.

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Sure, This Will Start Off Easy…

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  • QIC: Maximus
  • When: 10/11/14
  • Pax: High Life, Longshanks, WWL, IV, Man O War, Flat Tire, MacGuyver, Mile High, Rooney, Lil E, Santini
  • Posted In: Block Party, The Fort

A dirty dozen in the WEP PAX this AM in The Fort were treated to a slightly different down-painment. When I said we’d be doing a “playing card” workout, I don’t think the PAX really understood what that meant…nor did I. This is definitely one of the hardest workouts I’ve been fortunate enough to Q and I was humbled by a few of the PAX that didn’t want the breaks I was willing to take in round 2. Without delay, here we go…

The Thang:
Warm up jog to the parking lot heading into town then find a comfortable spot in the circle; cause you’ll be there awhile. Instructions are as follows: Each suit in the deck of cards represents a different exercise while the value of the card represents the number of reps. The goal is to keep it up-tempo for as long as we can.
Round 1:
Hearts = Run in place for a 4ct (104 total)
Spades = High knees (104 total)
Clubs = SSH (single count) (104 total)
Diamonds = Jump Squats (104 total)
Jokers/extra cards = Straight leg lifts (40 total)

Round 2:
Hearts = Merkin (single count) (78 total)
Spades = Burpees (93 total)
Clubs = CDD (95 total)
Diamonds = Jumping Lunges (Left leg forward, rt leg forward, side by side = 1) (90 total)
Jokers/extra cards = Toe Touches (40 total)

This was a gasser, no doubt about that.
Announcements: F3 dads 9:30am one Saturday in November and one Saturday in December. 2nd F opportunity with the movie, Fury coming up. Joe Davis 5K Memorial Run and Fundraiser coming in January. Stay close to the weekly email.
Prayers: Continued prayers for Santini’s family; it means a lot to have the PAX-support in a variety of ways. All those unspoken.

AYE!

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30 guys and a virgin

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  • QIC: Anchorman
  • When: 10/07/14
  • Pax: Bounty Hunter, Cspan, MacGyver, Stang, Opie, Beacon, Chicken Hawk, Red Banjo, Duck Hunt, Double D, Bogey, Sharknado, Magic Mike, Flipper, Java, Cake Boss, Greenwave, Chicken Wing, Iron Pony, Long Stick, General, Tatanka, Fist Pump, FICO, Cash, Private Ryan, Birdcage, Crabcakes, Boeheim, Chaser, Anchorman
  • Posted In: Block Party

30 PAX were gentle and loving on my virgin q. But I reciprocated with a plan for pain.  Here’s the Thang:

 

Mosey towards town

SSH, IW, 10 burpees OYO, to the wall for some relaxing sitting, 10 merkins oyo, back to the wall

Mosey to playground

Partner up. Alternated between running and bombjacks, lbc, dips

Circled up for some Jack Webbs, then we all headed to the nightclub. 30 MNC, 20 Merkins, 20 MNC

Mosey, find a new dance partner to alternate runs and combo up for 100 merkins, 200 squats, 300 lbcs

Circle up to a nice easy finish of hello dolly, Freddie mercury, supermans, monkey humpers and long slow squats.

COT

 

Talked about what Dredd mentioned at the Invergence – be that somebody.  If you don’t step up, you can’t complain about how the choices others make affect you.

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F3 The FORT Invergence Trivia

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What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

  1. Who slept in on the morning of their Q? CSPAN
  2. What was the original F3 group called? CAMPOS
  3. What was the original name of the Coop? Abundance of Pain
  4. “If your _KNEES_ aren’t dirty, you are not doing it right”
  5. Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
  6. Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
  7. LIFO stands for: Last one in first one out
  8. What song and band translates into the premise of F3: Rush, Tom Sawyer
  9. Has anyone splashed merlot during a workout? Yes
  10. What Metro pax led the first workout at the Fort?  Swamp Fox and Boone
  11. How many times has Dredd Qd at The Fort? 1x
  12. What does CSPAN stand for? Can’t seem to pick a name
  13. What was CSPAN’s second F3 name? Apple Jacks
  14. Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13?  Santini, DD, Senator Tressel, Peach, Red Banjo
  15. I2 stands for: Individual Initiative
  16. Who received the first “pom pom” trophy? Aquaman
  17. How many pax from Fort have completed a goruck?  6
  18. Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
  19. Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
  20. Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
  21. What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
  22. Part 2: Who is responsible for this exercise? Maximus
  23. Who coined the term “chicken and wisdom” Cake Boss
  24. Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
  25. Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
  26. Which member of the Fort Mill pax is lactose intolerant? Cable Guy
  27. Which Fort member Q’d his own workout of one? Crab Cakes
  28. Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked?   DD and Santini
  29. Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
  30. Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
  31. Who wrote the pre-blast for the very first Saturday workout at WEP? DD
  32. Who likes to do Mak Tar Jai with his legs? Trucker
  33. Where was the original location for Game Plan? Baxter Starbucks
  34. Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
  35. How many F3 workouts are there in the Fort Region? 16
  36. Who has the best hair? Still up in the air
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Block Party Field Trip

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  • QIC: Menthol
  • When: 9/16/2014
  • Pax: CSPAN, Sharknado, Opie, Java, Green Wave, Iron Pony, Mr. Wilson, Cash Cab, FNG Bieber (Anchor Man), Rudy, Aztec, Bogie, Twister, Pebbles, Private Ryan, Tatanka, One Niner, Double D, Red Banjo, Chicken Wing, Bounty Hunter, Audit, Menthol
  • Posted In: Block Party

23 Pax showed up for a Field Trip to the church row of Fort Mill.  Double D showed without a permission slip as he heard we were going for a bus ride.

COP 1 in WEP Lot:

Imperial Walkers x 21,  Squats x 21,  & Windmills x 21

Mosey to Wall:

SSH x 30,  Mtn Climbers x 20,  Merkins x 15,  Mtn Climbers x 20, Wall Sits x 3 10 counts with some extra credit,  finished off with SSH x 50.

Mosey to FM Church of God:

Partner for Lot Loops  —  Loops around Lot with 20 Burpees, 30 Merkins, & 40 Squats.

Indian Run to Main St. & Home

 

Announcements:

Invergence on the 26th.

Springs Trail 5k & 10k on Oct 4th.

Mud Run Sign Ups to Tatanka.

 

Prayers & Thoughts Please:

Co-Worker of Red Banjo.  May her 6 – 8 weeks bring a better day.

Maximus and his family as they meet in memory of his cousin in Maryland.  Safe travels.

Spark Plug and his family as he battles some health issue.  Hope to see you soon.

Menthol’s mom as she recovers from knee replacement surgery.

ALL Pax that are on the IR.  may they heal and return to the Gloom.

 

Thanks for the trip and have a great week.  See you in the gloom……………

 

 

 

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I’ll see your triceps and raise you a Bear Crawl

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  • QIC: Maximus
  • When: 08/26/14
  • Pax: Chicken Wing, Crab Cakes, 1-Niner, MacGuyver, Audit, CSPAN, Private Ryan, Red Banjo, Roadie, FNG (Chumlee), Pebbles, Frage, Opie, Sharknado, Flipper, Java, Man-o-war, Birdcage, Twister, Airborne, Green Wave, Cake Boss, Tin Man
  • Posted In: Block Party, The Fort

24 PAX were eager to sweat in the cool W.E.P. air. Joining Block Party on a Tuesday morning brings back great memories so thank you for the opportunity to Q. The motivation to provide a harder down-painment is only growing as the PAX grows in both size and fitness level. Seeing so many guys tackle the bear crawls for what seemed like forever is a testament to the dedication to post morning after gloomy morning.

The Thang:
Warm up jog around WEP to the playground
SSH / CDD / Diamond Merkins / Peter Parker / Mountain Climbers / Windmills

Grab a partner and enjoy some playground fun
Partner 1 Partner 2
15 Pull Ups 30 Dips FLAP-JACK
15 Wide-Arm Merkins 30 CDD FLAP-JACK
15 Pull-Ups 20 Derkins FLAP-JACK

Mosey to the hill and target the deciduous pine (thanks Twister) as our goal
Bear Crawl up – 7 Burpees – Jog Down – 7 Jump Squats
Bear Crawl up – 6 Burpees – Jog Down – 6 Jump Squats
Repeat down to 1

Line up on the other side of the path
Walking lunges with ab twist to 2nd tree
Reverse lunge back to 1st tree and walk back to start
Diamond Merkins

Ab Lab:
Oblique V-Ups
Low Russian Twist
Low Flutter
Russian Twist
Toe Touches

COT
Labor Day Double Down with normal Monday workouts followed by the Murph at NAFO High School with the ROTC program. 2nd F Lunch this Friday. 9/26 Fort Invergence at the Greenway. Launch of the new Monday workout in Indian Land. Launch of the Saturday Black Diamond Workout (definitely not for the faint of heart or body) on Saturday at 7am. Prayers/Praises – Both spoken and unspoken.

Always an honor,
Maximus

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Watering the Flowers

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  • QIC: Cornhole and Decibel
  • When: August 23, 2014
  • Pax: Red Eye, Long Finx, Double D, Red Banjo, McGyver, Private Ryan, Castle, High Life, Little E, Anchorman, Who Dat, Iron Horse, Menthol
  • Posted In: Block Party, The Fort

Mosey down path to Harris St Park with a couple pain stations thrown in

1st Cone – Lunge walk – 10 Bomb Jacks
2nd Cone – Bear crawl right w/ Merkins – 20 Sumo Squats
3rd Cone – Bear crawl – 10 Burpees
4th Cone – Bear Crawl backwards – 10 Windmills
5th Cone – Bear Crawl left w/ merkins – 20 SSH
6th Cone – Seal crawl – 20 Mountain Climbers
7th Cone – Crab walk – Freddy Mercury’s – till everyone arrives

Reductions
15 Merkins, 15 LBC’s, down to 10

2nd cone pass
1st cone – Sprint – 20 Plank Punches
2nd cone – karaoke right – 20 LBC’s
3rd cone – lunge walk – 20 SSH
4th cone – Karaoke left – 20 Merkins
5th cone -Bunny hops –  20 Mtn Climbers
6th cone – Sprint – 10 Burpees
7th cone – Lunge walk – Supermans

Hand off to Decibel

10 Burpees

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to left field

25 LBC OYO

Mosey to Gazebo for 3:15 of Bring Sally Merkins

Mosey back to right field

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field 10 Burpees OYO

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field

15 X’s & O’s OYO

10 windshield wipers in cadence
Mosey to Gazebo for 3:15 of Bring Sally Dips Mosey back to COT (.6 miles)

20 Hello Dolly’s in Cadence 20 Russian Twist in Cadence on the way back

It was a pleasure for us to be back at WEP.  We were able to catch up with some old connections and make some new ones! Great work was done by all even in the humidity.
Announcements – Invergence Sept 26th, 5pm,  BYOB, Bring Covered Dish, look for Evite, Can Drive, Sept 6th Camp Care 5k, PrematureOktober Fest “Beer!”Sept 13th, Children Attention home work, Labor Day double down,
Prayers – Jim Foley’s family sept 6th sister wedding.  Decibel’s family pregnancy.

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A Page Out of Mens Fitness

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  • QIC: Red Banjo
  • When: 08/19/14
  • Pax: Anchorman, Audit, Aztec, Backdraft, Beast, Bird Cage, Bob Barker, Bounty Hunter, Chicken Wing, Crab Cakes, CSPAN, Flipper, Frag, Green wave, Java, MacGyver, Maximus, Menthol, Mr. Wilson, Opie, Pebbles, Private Ryan, Red Banjo, Roadie, Sharknado, Twister
  • Posted In: Block Party, The Fort

26 PAX gathered in the gloom this morning for some fun at the Block Party.

The Thang:

Warm up jog around WEP, circle up in the middle of the field
Peter Parker 10x
SSH 25x
Imperial Walkers 25x
SSH 25x
Squats 15x – hold in down position on 5 and 10
SSH 25x
Merkins 15x – hold in down position on 5 and 10
Parker Peter 15x

Mozy to walking path for Ditch Diggers – split into two groups running opposite directions
At each mile marker – 4 total
25 Push-ups
25 Squats

Jack Web 1/2 ratio to 5

Circle up in center of field
Rosalita 10x
Hello Dolly 10x
High Slow Flutter 10x
Partner Boxer sit-ups 3 sets of 10 each

Mozy to playground – Modified Fran

21 Burpees
21 Pull-ups
15 Burpees
15 Pull-ups
9 Burpees
9 Pull-ups

COT

Moleskin:

It was a hot and humid morning – evidence by Bounty Hunter dripping sweet on my head during boxer sit-ups (#refreshing). Pretty sure school starting back up this week has increased the attendance. Saw a couple PAXs show up with some extra credit in the form of a GO RUCK pack and a weight vest – didn’t slow them down a bit (well done Private Ryan and Pebbles). Mens Fitness did a recent write up on HIIT workouts – one that was spotlighted was the Fran, with a goal of finishing under 10 min. Tuesday block parter did the Fran as a cool down and we have several finished sub 10 min. – Well done men. We lifted up those that are injured and prayed for a speedy recovery – see you all soon.

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