Category: Block Party

What’s a Block Party without BLOCKS?

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  • QIC: Dark Helmet
  • When: 08/23/16
  • Pax: Leg Breaker, Cash Flow, Shady, Chicken Hawk, Old Bay, Repeat, Sasquatch, Kielbasa, Clark Kent, Geronimo, Cha-Ching, Bobcat, Java, High-Hat, The Chaser, Longshanks, Birdcage, Cheddah, Figaro, Olaf, What Did, Dark Helmet (QIC)
  • Posted In: Block Party, The Fort

22 at Block Party is pretty good these days, and I was a little shocked when there was such a crowd. Legal counsel was present (The Chaser), so we disclaimed, and off we went.

WARM UP

  1. Dynamic stretching whilst we mosey to the parking lot at the top of Massey St. – Frankensteins, pull knees to chest, windmill walkers… you get the idea.
  2. COP:
    1. Merkins x 15
    2. Squats x 20
    3. Moroccan Nightclubs x 30
    4. IW x 15
    5. SSH x 25
    6. Parker Peters x 15
  3. The rest of the Thang:
    1. Partner up, each partner set grab a block, and follow this order…
    2. Blocks at the top – one partner exercises while the other runs down the hill and then comes back up in some terrible fashion – here are the pairings:
      1. Curls and Bear Crawls
      2. Chest Press and nuR (Backwards Run)
      3. Jump Squats and Crab Walk (backwards)
      4. LBCs and Run
      5. Overhead Press and Gorilla Run
  4. At this point, we were running low on time, so we all moseyed down to the bottom of the hill and had a Bear Crawl Race up the hill… Some guys are clearly more into bear crawling than others, and so those guys circled back for the 6 and finished the crawl with him.
  5. Then we were actually out of time, and so we moseyed back for COT…

The fun never ends and the party never stops at Block Party.

Helmet, out.

 

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You’ll be fine…I don’t Q BURPEES

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  • QIC: Maximus
  • When: 08/06/16
  • Pax: Santini, YaYa, Mary Lou, Matlock, Trucker, Javer, Mainframe, Rooney, Dark Helmet, El Camino, Peabody, Chicken Wing, The Fridge, Crab Cakes, Airborne, Quack Attack, CSPAN
  • Posted In: Block Party, The Fort

The morning began with a 3mi Ruck from the Park to meet Trucker on the Hwy 160 path then doubled-back to the park which was a great start. It is exciting to seek this “walking with a backpack” thing grow into what it has. So as we exchanged pleasantries with a great mix of PAX, I quickly realized I was among giants. Executives, Leaders, Coaches, Principals, but what’s more, Church Leaders, Faithful Husbands, Example-Setting Fathers, Men of Purpose. That’s who I stood in the center of this Saturday morning.

With the recognition of an FNG (Welcome El Camino), we had the disclaimer then the 18 of us took off for a short warm up jog to the center of the park for a warm up:
SSH
Moroccan Night Clubs
Wind Mills
Monkey Humpers
Diamond Merkins

Shorter mosey over to the playground for a split into 3 groups:
Group 1: Run a lap around the playground
Group 2: Pull ups until the lap is complete
Group 3: Mak Tar Jah until the lap is complete
Rotate through until everyone does each.

Next Rotation:
Group 1: Run a lap around the playground
Group 2: Hand Release Merkins until the lap is complete
Group 3: Knee Tar Jah until the lap is complete
Rotate through until everyone does each

Mosey to the wall in the parking lot on 160 heading into downtown.
20ct Squats then 10 Donkey Kicks…REPEAT
Line up in 2 lines at one end of the lot. First man sprints to the other end while the PAX does Carolina Dry Docks. Then the 2nd man goes, third, etc. Once you finished the run, you’re back into the CDD.

12 count Merkins followed by 12 Sumo Squats
Mosey to the base of the hill and grab a partner
Partner 1: Run up then down the hill
Partner 2: LBC’s
Switch and switch again for a total of 200 LBC’s. Same idea but now 100 Russian Twists.

Captain Thor: 1 Big Boy Sit Up : 4 Russian Twists for a total of 10:40
Line back up at the end of the parking lot. Like before but this time, it’s a plank and bear crawl series.

Mosey back to the park and line up:
Crab walk out then reverse crab walk back.
Peter Parker, flip it over for dips
Parker Peter, flip it over for dips
Parachute

Announcements:
9/13 Convergence for Bounty Hunter’s Brother-in-law at Ballroom, 9/30 Invergence at the Greenway, 11/19 Grow-Ruck in Jax, 11/19 Forge event with Repeat, 9/24, CSAUP with F3 Isotope in Huntersville/Cornelius at the Delta event (Above & Beyond benefit)…bring the families, 5/5/17 Go Ruck Custom, Read the newsletter

Prayer Request:
Lots of family travels, teachers heading back on Monday, Fish Sticks father-in-law, Mainframe’s family, injured PAX

As You Were.
Maximus

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Convergence to Support Army 385th MCT Deployment

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PAX,

Mark your calendars for Tuesday September 13, for a special Convergence to support YHC brother-in-law, 1st Lt. Tyler J. Strom (Convoy). As many of you know, Lt. Strom and his Unit (385th MCT) will be deploying in the following months. The goal for this convergence is to support Lt. Strom and pay homage to all our men & women who have served / currently serving our Nation. Lt. Strom will be your guest Q so come prepared for some PT and be sure you have a clean shave or you will suffer the consequences (his words!).

To support his Unit, we’re asking PAX for donations towards care-package items (review the list of items below). If you’re not the shopping type, you can give a monetary donation as well. Bring all items to the convergence. If you’re unable to make it and still want to give, reach out to myself (504-813-2901 / tommy.vadell4@gmail.com) and I can coordinate a pickup time with you.

When: Tuesday September 13
Location: Ballroom (875 Gold Hill Rd, Fort Mill, SC 29708)
Time: 0515-0600
2/3 F: 0600-0630 (Coffee & donuts will be provided / bring lawn chairs)

What to Bring:

  • Care-package donations
  • Monetary donations (going towards shipping & supplies)
  • Empty shoe box
  • Lawn Chair (for 2/3 F)
  • Red pill
  • FNG

Care-Package List (Do’s / Don’ts)

  • Foods
    • DO’S Rule of thumb – anything that can fit in their cargo pockets
      • Trail mix
      • Beef jerky
      • Crackers (peanut butter/cheese etc.)
      • Ground coffee
      • Chicken salad w/ crackers packets
      • Bars (protein/breakfast etc.)
      • etc.
    • DON’TS
      • Liquids
  • Candy
    • DO’S
      • Gum
      • Hard candy
    • DON’TS
      • Chocolate
      • NO SUGAR FREE CANDY. They don’t want any issues from the backside!
  • Hygiene
    • DO’S
      • Gold bond (Highly valued)
      • Tooth paste
      • Pads/tampons (they do have some females in his unit so ask the M to help out)
      • Deodorant
    • DON’TS
      • Mouth wash
  • Medicine
    • DO’S
      • Tylenol
      • Motrin/ibuprofen
      • Tums
      • Throat Lozenges
      • Moleskin (for blisters)
    • DONT’S
      • No liquid meds
      • Hard meds (Vicodin etc.)
  • Misc.
    • DO’S
      • Socks (athletic)
      • T-shirts
      • Magazines
      • Games (cards, soduko, crossword etc.)
      • Baby wipes / hand sanitizers
    • DONT’S
      • Adult Magazines

We thank everyone in advance for their support!

Bounty Hunter over and out!

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A Pyramid Scheme

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  • QIC: Catfish
  • When: 08/02/16
  • Pax: Repeat, Lil E, Java, MacGyver, Bonsai, Kielbasa, Birdcage, Clark Kent
  • Posted In: Block Party

YHC was privileged to Q for the 2nd time in 2 days in The Fort and the greeting from Birdcage made me think yesterday was a decent workout, so I hope this one didn’t disappoint!

We circled up for COP in the parking lot and went through the old standards to get loosened up before grabbing a couple of cinder blocks from the truck.

We lined up for an indian run, with the front two PAX carrying the blocks. When the last guy made it to the front he took the block from the gent he took the lead from with the former 2nd guy passing up, keeping the blocks in the capable hands of the front to pax for the entire run.

We wrapped around the park, stopping at every drill bit (mile marker) for a pyramid of exercises. They were:

  • 5 burpees
  • 5 burpees, 10 monkey humpers
  • 5 burpees, 10 monkey humpers, 15 merkins
  • 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises
  • 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats
  • 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps
  • 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats
  • 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats, 20 calf raises, 15 merkins
  • 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats, 20 calf raises, 15 merkins, 10 monkey humpers, 5 burpees

For a total of:

  • 55 burpees, 100 merkins, 150 calf raises, 200 squats, & 250 overhead claps

With the few minutes left we circled back up for 20 IC Moroccan, then as I was debating on what to call next Birdcage threw out the request for more Moroccan night clubs. After 10 more IC we counted off and ended this workout.

Again, appreciate the chance to meet new PAX – see some old friends & have others suffer from #exercisemouth and fartsack!

-Catfish, out!

 

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Block Party Beast Mode – ChaChing VQ (better late than never)

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  • QIC: ChaChing
  • When: 07/12/16
  • Pax: Java, Deacon, MacGyver, Hotline, Repeat, Double D, Man o' War, one other who left before COT
  • Posted In: Block Party

Repeat hooked it up and ran us through a quick stretch.  From there we rolled through 3 circuits:

#1 – First stop, the playground in the center of Walter Elisha.  Partnered up & ran through 4 rounds of the following:

  • Partner pull-up resist – 10 pull-ups where you hold at the top and your partner pulls you down.  He’s your best friend one minute as the assisted pull-up comes into play after about 3 reps, but then your worst enemy as you hold at the top and he tears you down.
  • Explosive merkin w/ clap at the top as your partner runs the perimeter then switch

#2 – Every minute on the minute (EMOM) across the street in the parking lot:  8 burps, 10 single leg mtn climbers each leg, 8 burps, 30 LBCs, 10 burps, 30 squats, 8 burps, 30 LBCs, 8 burps, 10 single leg mtn climbers each leg

#3 – Next parking lot over:  merkin/diamond tri pyramid set (10 merkin, 9 diamond tri, 8 merk, 7 diamond, you get the point, down to 1), broad jump down the parking lot, Freddie Mercury slow 10/fast 10/slow 10/fast 10, bear crawl back and end w/ the same pyramid set.

CTO, Java then nailed an awesome prayer to close us out (requests included my buddy’s fight w/ stage 4 colon cancer and Deacon’s friend fighting alcoholism).  Appreciate you Repeat for giving me a shot at leading the group.  Until next time.

– ChaChing

 

 

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4 Square Up For Loops and Circuits

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  • QIC: Old Bay
  • When: 07/05/16
  • Pax: Figaro, High-Hat, CakeBoss, OldBay
  • Posted In: Block Party

Four pax overcame late evenings of fireworks and festivities to post to what must be the warmest morning this year – 81 degrees and 150% humidity. Quite oppressive, but we pushed through.

Disclaimer was issued and pax set off on a 4 man indian run, which turned to a 3 man indian run and moseyer, then just a 4 man mosey. We circled WEP clockwise, then headed for the credit union parking lot. 7 minutes and the sweat was already pouring.

Warmup-O-Rama

  • SSH x20 (IC)
  • Mountain Climbers x20 (IC)
  • Plack Jacks x15 (IC)
  • Crab Jacks x15 (IC)
  • Low Slow Squats x15 (IC)
  • SSH x20 (IC)

The last warm-up exercises was almost a Side Saddle Cellphone Smash, as High-Hat seemed to come precariously close to stomping his grounded cell phone on the 1 and 3 counts. He assured us he was in full control.

Mosey to parking lot entrance below Hobo’s and partner up.

The Thang
Partner 1 runs lap around building/shops to which Hobo’s is attached (behind shops up to 160, 2 rights, then down main street to parking lot entrance).

Partner 2 hits the 5-stop circuit, which was:

– 5+n Burpees
– 10+n Crab Jacks
– 10+n Morning Woods
– 15+n LBCs
– 15+n Dips

“n” is the total number of laps completed by the pair

Flapjack. If running partner finished early, he joined his partner in completing the circuits.

For this workout, 4 laps were completed by each team.

Mosey to bottom of Main Street for work on steps near grist mill stone. Partner wheelbarrows up the steps (both sets of stairs). Flapjack.

Nearly at time, so mosey back COT. Pax were disappointed we didn’t have time for the last exercise of backwards bear crawls up the stairs before heading back to COT. Next time, my friends.

Naked Moleskin
Always great sweating it out with F3 brothers in this great country that provides freedoms few of us will ever fully appreciate.
Prayers requested for High-Hat’s M and family as she learns more about possible medical procedures she’ll need to have done. T-claps to Figaro and his M for 13 years of marriage today.

Honored to serve,
-old bay

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Post #Murph #F3BlockParty

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  • QIC: CSPAN
  • When: 05/31/16
  • Pax: Long Shanks, Cha-Ching, Java, Mainframe, MacGyver, Man-o-War, & Repeat
  • Posted In: Block Party

Disclaimer

Long discussion on why the day after a #Murph is #SORE…more disclaimer…more discussion…you get the idea.

Quick mosey to Harris Street Church parking lot

Long dynamic warm-up series to include all of my favorites…toy soldiers and walking lunges felt the worst

Ran some “11” across the parking lot with Seal Jacks, LBC, Carolina Dry-Docks, and Flying Squirrels #crowdpleaser #sorrynotsorry 1+2+3+4+5+6+7+8+9+10+11=66reps

Quick mosey to COT

Broga cool down and military stretches #yourwelcome #happyending

Prayer and praise and BOM

Naked Man Moleskine:

#therapy = I unpacked my issues on a recent Bible study with @CakeBoss and so this morning we had several sermons on: Are you a thermostat or a thermometer?

I have been struggling with this question since and realize that when I am “the man” and should be settling the tone of the room, I sometimes fail and turn back into a thermometer and reflect the feeling of the room rather then setting the tone. We as #HIM need to hold our self to the higher standard and be the thermostat in our family, our church, our employment, and at F3…here is a clip of part of the sermon 
http://www.christianpost.com/news/be-a-thermostat-50297/

Be a better man today than you were yesterday, find me at a workout as I would love to discuss this topic with you,

AYE!

CSPAN

 

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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1 is Too Many but 22 is a Problem!

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  • QIC: Cornhole
  • When: 05/24/16
  • Pax: Java, Jiffy, Deacon, Figaro
  • Posted In: Block Party

5 men brought it for the #22Kill awareness campaign
All exercises consisted of 22 reps.

Warm Up
22 Merkins
Mosey – Mtn Climbers
Hi Knees – Peter Parkers
Butt Kickers – Parker Peters
Toy Soldiers – Plank Jacks

COP
SSH – Merkins – LBC
IW – Diamonds – Hello Dolly
Windmills – Wide Arm – Rosa Lita
Lunges – Release Merkins – Flutter Kicks
Slow Squat – CDD – Fred mercury

The Hill – 22’s
Monkey Humpers – at bottome
Lunge Walk up
Bombjacks – top
Reverse Bear crawl down

Mosey to COT
Several prayers and praises for a small group.
Always an honor to lead and see everyone’s commitment. Not shortcuts taken today.

Cornhole, Out

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