Category: Block Party

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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300…..Plus Some

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  • QIC: Red Banjo
  • When: 08/16/14
  • Pax: 1-Niner, Anchorman, Beast, Bounty Hunter, Bubba Gump, Castle(FNG), Cobra Kai, CSPAN, DD, Deacon, Ditka(FNG), Frag, High Life, Lil E, MacGyver, Man-O-War, Red Banjo, Remix, Roadie, Rooney, Sweeper, WWL
  • Posted In: Block Party, The Fort

22 Pax’s joined the block party on a hot humid southern morning. The surprise Q started the workout off quickly, saving the disclaimers once all had committed to half of the workout.

The Thang

Warm up jog to soccer field
SSH 25x
Imperial Walker 25x
Squats 15x
Merkins 15x
Windmills 15x

Line up on the base line for – 300
Partner up, one stays and works out the other runs to the opposite end of field and back, partners switch. Workout is cumulative reps between partners 100 push-ups, 100 squats, 100 LBC – rinse and repeat 3x when complete each round – SSH and sit-ups til all are down.

Quick set of Mary
Rosalita 15x
Hello Dolly 15x

Mozy to the playground

10 pull-ups and 25 sit-ups – rinse and repeat 5x
Surprise set of 5 burpees and 10 mt climbers in the middle
Plank up when finished in two lines

Tunnel of love (crowd favorite in the wood chips)

Mozy to center of park and partner up
Partner wheel barrels switching for ~100 yards

COT

Moleskin

WWL gave us a good reminder to slow down and be intentional in and with our lives. When we move too fast, things are forgotten and mistakes occur. Red Banjo encouraged the men to remember to not let the little things in life become the big things-wasting energy on things that don’t really matter and are not part of the big picture.

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Quick game of “Old Maid” = old school style

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  • QIC: CSPAN
  • When: 08/12/2014
  • Pax: Airborne, Anchorman, Astec, Audit, Back Draft, Bird Cage, Bogie, Bounty Hunter, Cake Boss, Chicken Wing, Crab Cakes, Frag, Green Wave, Pebbles, Java, Lil E, MacGyver, Mayhem, Private Ryan, Red Banjo, Roadie, & Stage Coach (Columbia)
  • Posted In: Block Party

YHC did a quick review on the sad news of Tony Stewart, 20-year-old Kevin Ward Jr, Robin Williams, and my personal 1 year anniversary of my cousin wife’s death after a lifelong struggle with alcohol. Discussion about not really ever understanding what is on someone’s mind, and our efforts should always be like Jesus Christ as we support, and in our building each other up. We never know the future, so get your heart right with God and those around you.

Thang:

Long walking warm-ups and jog to get us started on a beautiful SC morning on our way to Veterans Park in downtown Ft. Mill.

Back Draft led us in a group performance of The Pledge of Allegiance.

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, 6 and holds, Carolina Dry Dock, and maybe a few others that I forgot.

Audible AO to gun lot because of larger than normal Tuesday PAX

Game of four corners: (start with 5 repetitions and add 2 reps through each cycle)

1st card = LBC, Mason Twist, Hello Dolly

2nd Card = SSHops, Burpee, Parker Peters

3rd Card = Carolina Dry Dock, Wide Arm Americans, Peter Parkers

4th Card = Air Squats, Monkey Humpers, (x2 Superman & x2 Paratroopers for 10 counts)

YHC tossed out the cards, group divides to the four corners, and everyone gets after it.

The goal was a twelve round fight (192 reps), and our fastest PAX made it the 6th round in about 18 minutes. This sounds like an upcoming Saturday Q project. Sound off in the comments if you are really proud of this morning’s progress.

Round Reps
1 5
2 7
3 9
4 11
5 13
6 15
7 17
8 19
9 21
10 23
11 25
12 27

 

 

Slow mosey home before I got to my next round of burpees.

Arrived to COP about 2 minutes ahead of schedule, more planks, and back work.

Moleskin

Great fun this morning, and I always appreciate the opportunity to lead.

Red Banjo and Maximus on Q the next couple of Tuesdays at #BlockPartyF3.

Jekyll and crew had an equally exhausting trip at #GoldenCorralF3, go read his back blast.

Jekyll’s crazy board of pain was part of the inspiration for today’s workout, and remember to hold your good form while working on your speed.

Check out the video from Gaelic Gladiator Games from last Saturday, I remember why I am so tired.

Appreciate Stage Coach with his guest appearance, always welcome my friend, and bring Ken Doll with you next time.

Read your newsletter.

As in life, so is F3 where every man is a leader, challenge your PAX, and as iron sharpens iron, take charge, and support your brothers.

CSPAN Over & Out

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Follow the yellow brick road

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  • QIC: Double D
  • When: 08/05/2014
  • Pax: Audit, CSPAN, Green Wave, WWL, Ken Doll, Assassin, Red Banjo, Man O War, El Presidente, Pusher, Cake Boss, Anchorman, FNG/Tin Man, Bounty Hunter, Private Ryan, Backdraft, Bogey
  • Posted In: Block Party

18 pax and 1 unsuspecting FNG posted at Block Party for their daily does of pain, brotherhood and encouragement.

The Thang

Warm up run halfway around WEP

COP – SSH x30, CCD x15, Sumo squat x15, IW x15, Peter parker x15

Mosey to bottom of hill

Traditional Jacob’s ladder

Tunnel of love

Run to far side of park

Two lines facing each other for plank series followed by partner merkins

Run to playground

Picabo Street jumps over playground barrier (30 secs + 5 more reps) R + L interspersed with decline merkins x10

Partner up
Partner 1: continuous pull-ups / Partner 2: lap around playground (flap jack)
Partner 1: continuous dips / Partner 2: lap around playground (flap jack)

Plank series followed by Parker peters x21

Backward lunge to path, sprint back

Bear crawl to path, sprint back

Jacob’s ladder redux — lap around playground + 2 burpees, lap around playground + 4 burpees, continue pattern OYO until quittin’ time

Run home

COT

Naked man moleskin

Out of the Tuesday morning gloom strolled a lone ranger, weary and thirsty following some early morning exercise.  Little did he know he had stumbled into the lethal kill zone of Assassin.  45 minutes later FNG/Tin Man had survived his first F3 beatdown following his initial solo Tough Mudder training run (no reason to get started too early on that training).  T-claps to Tin Man for completing a double down at his first workout and to Assassin for executing a perfect Billy Zane!

The Fort was honored to host a representative from the recently formed Lake Murray region, as Ken Doll escaped Barbie’s Malibu Dreamhouse to swap sweat with the Block Party regulars. Glad to have you along.  Hope to see you again in the gloom at The Fort!

Finally, we find strength by acknowledging our weakness and our need for H-E-L-P.  Our culture lulls men into the mistaken belief that we can handle life alone, so we avoid that four-letter word.  The paradox is that It takes a strong man to acknowledge his need for help.  Prayers go out to all the pax who are in need of help that they will find the humility and courage to reach out for it.

 

 

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Cross Fit Games leads to fun workouts

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  • QIC: Audit
  • When: 07/29/14
  • Pax: CSPAN, High Life, Pebbles, Red Banjo, McGyver, Mahem, Deacon, Anchor Man, Java, Bogey, Twister, Rooney, Green Wave, Backdraft, Pusher, Private Ryan, Airborne, Audit, & FNG Peterbuilt
  • Posted In: Block Party

19 Strong including 1 FNG ventured to WEP in the gloom.  In honor of the crossfit games this past weekend I was inspired to do a few bodyweight crossfit style workouts. I found it interesting that both the Rich Froning (Male Winner) and Camille Leblanc-Bazenit (Female Winner) both stated that what got them to the top of the podium was working hard in the gym everyday and not being complacent.  I urged the PAX to keep that in mind in all aspects of their lives.  Dont get complacent with your fitness level, your work, your relationships, etc.  Always strive to do better. 

The Thang:

Short warm jog to COP for warm up

20 X SSH, 20 X IW, 20 X mtn Climber, 10 X Merkin, 20 X squat, stretch, 30 X SSH

Stay in current location and begin bodyweight countdown crossfit:

OYO for Time: 10 Burpees, 10 Squats, 10 Merkins, 10 Full Sit ups, followed by 9 of each, 8 of each, 7 of each, all the way down to 1.

Mosey to the playground to begin the Body Weight FRAN crossfit workout.

OYO for time: 21 pull ups, 21 burpees, 15 pull ups, 15 burpees, 9 pull ups, 9 burpees

Finish by running 1/2 mile back to COT.

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Ft Mill Care Center Food Drive – Critical Need – CALL TO ACTION

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Ft Mill Care Center is in critical need of items for their shelves.

Just like we did last November, let’s talk up food drive at each of the workouts.

Beginning 8/2

Ending 8/23

Goal 300lbs

Q’s collect and give to Cake Boss or Anchorman when posting at AOs. Consolidation will be at WEP on 8/23, and we will turn it in that week.

High level needs include, canned vegetables, beans, fruit, meats, soups as well as dried beans and rice and bars of soap.

Any questions contact Cake Boss or Anchorman.

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Push Through the Smoke

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  • QIC: Red Banjo
  • When: 07/22/14
  • Pax: Deacon, Audit, CSPAN, Boegy, Backdraft, Maximus, McGuyver, Birdcage, Twister, 1 9ner, Crab Cakes, Java, Airborne, Greenwave, Escape, Red Banjo, 2 missing (sorry)
  • Posted In: Block Party, The Fort

18 Pax’s joined together in the gloom to put a serious down ‘pain’ment on the day. Here is how it all went down;

The Thang:

Warm Up:

Jog 1/2 way around WEP
SSH 25x
Imperial Walker 25x
Squat 25x
Merkins 2 sets of 10
MacTar10x

Work Out:

Mozy to the Hill
Partner up – wheel barrel to top, 10 push-ups, switch, rinse and repeat 3x
Mozy to Playground
Partner up – 10 pull-ups 15 dips, rinse and repeat 3x
Circle up
HSF 10x
Rosalita 10x
Hello Dolly 10x
Modify Ditch Digger – run between post doing 10 squats, 10 push-ups, 10 LBC’s (2 markers)
Run full lap around WEP
LBC 10x
Rosalita 10x
Partner Carry back to COT

Moleskin:

Deacon had a great word to encourage us to push through the smoke – when we see distraction or obstacles in front of us – we need to pick a lane, path, route and drive through the mess to get to the other side.

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PRE-BLAST – The Fort 2nd Annual Anniversary Invergence

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Warning, Warning, Warning…..The Fort 2nd year anniversary is approaching! Don’t miss a night of fun, fellowship and faith at Rush Pavilion on the Springs Greenway. The night’s event will feature speakers Dredd, OBT, and Agony. We will begin with a social hour and pot luck dinner, and then have our program.  Tickets and other details of the event will be available in the coming weeks.

September 26th @ 5pm-11pm, Rush Pavilion on the Springs Greenway

More info to come….

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