Category: Block Party

The Planking Bears

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  • QIC: Maximus
  • When: 11/25/14
  • Pax: Chicken Wing, DD, Trucker, MacGuyver, Red Banjo, Opie, Cake Boss, Sharknado, Lug Nut, Spitz, Twister, Bird Cage, Anchorman, Green Wave, Pusher, Tatanka, Chicken Hawk, Deacon, Zima, Old Bay, Longshanks, CSPAN, Chaser
  • Posted In: Block Party, The Fort

A large group of 24 PAX posted at this mornings Block Party to continue to push each other every way possible this Thanksgiving week. I tried to keep us out of the soggy grass but some things are just better in the grass…just ask Jack Webb. We didn’t do a lot of running but hopefully ya’ll felt the pain as much as I did.

The Thang:
Jog to the playground
SSH x 25
Burpees OYO x 5
Jump Squat OYO x 10
Slow Windmill x 12
SSH x 20

The Senator’s Plank w/o getting back up to your feet:
Mountain Climbers x 15
Grave Diggers right x 12
Ground Dips x 15
Grave Diggers left x 12
CDD x 10
Merkins x 5
REPEAT

Count ’em off in 2’s
1’s: Run around the playground then do 20 Dips
2’s: Pull-ups until the 1’s finish
Flap Jack then REPEAT

Mosey to the hill:
Line up for Bear Crawl 1/2 way up the hill and hold in position until the 6 arrives
Flip it around for a reverse Bear Crawl the rest of the way up to the top
Wait for the 6 then jog down then 25 LBCs

Modified Jacobs Ladder:
Burpees at the top (2, 6, 10)
3-Way Jumping Lunges at the bottom (4, 8)
Crab Walk back to the bottom of the hill

Circle Up:
50 LBCs in honor of Anchorman – that’s a full 50 of the 4ct variety (Your welcome for not doing 55)
Super Belly’s / Pepper Mill x 15
Jack Webb 1:4 for a total of 9:36

COT:
This crowd never disappoints and it’s always an honor to Q. The bear crawls and humidity even got the PAX sweating a little which hasn’t been seen in a few weeks. I was looking forward to this Q as it’ll be a good test for next Tuesday’s Black Diamond which will be at 5am at the same location.

Announcements: Thursday Double Down with the Ranch Convergence (0600) and Baxter Turkey Trot (0930). 12/2 Black Diamond (0500 WEP), 12/6 Camping with Twister, 12/12 Christmas Party (evite exists), F3 Dads 12/13 at Runde (0930), Chicken Hawk is leading an Angel Tree for CAH, CHECK THE WEEKLY EMAIL. Praises for an adoption getting finalized, traveling and injured PAX, Ferguson, MO the families, job searches/challenges, family in Springfield dealing with the loss of a child.

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The Fort – F3 Dads – Reindeer Games/Frostbite 5K

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When: Saturday, December 13th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl.  There is not an age requirement.  The majority of kids will be between ages 4 and 14.  This is also a great opportunity to “headlock” men and introduce them to F3!

What: F3 Dads is an opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout!

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships.  This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

  • The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
  • The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

  • This is open to all PAX, kids or not, and is a great double-down opportunity.
  • We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
  • We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts.  Please IM White Lighting on Twitter @WeaThree if you able to assist.
  • The Reindeer Games workout for younger 2.0s will be similar to F3 workouts, but lighter and with kid-friendly exercises/activities. After warming up there will be more fun exercises/activities such as Relay Races, 2.0 Carries, etc.
  • Each F3 Dad workout will end in a COT and prayer.
  • In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
  • The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

 

 

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Thom Tillis and Kay Hagan Agree on Block Party

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  • QIC: Crab Cakes and Package
  • When: 11/04/14
  • Pax: Deacon, Old Bay, Back Draft, Chicken Wing, Twister (Respect), MacGyver, CSPAN, Santini, Red Banjo, Opie, Sharknado, Beast, Private Ryan, Gigawatt, Jeter, Boeheim, Birdcage, Fist Pump, Solid State, Green Wave, Tatanka, Java
  • Posted In: Block Party

23 potential voters converged on WEP to take a break from political ads and spread plenty of rumors at Block Party.

The Thang:

Crab Cakes leads the warm-up run to COP.

Thom Tillis cut Imperial Walkers by 50% while supporting Windmills for his fat cat crony billionaire friends.

IW x 15

Windmills x 15

Mountain Climbers x 15

Low Slow Squats x 15

Kay Hagan wasn’t even present when they voted on Mountain Climbers or Low Slow Squats.  She was off at a fund raiser for Peter Parker AND Parker Peter.

Peter Parkers x 15

Parker Peters x 15

Mosey to Front Field and Partner Up

Partner 1:  Bear Crawl to Sign and Back

Partner 2:  Burpees while you wait

Flap Jack and then do it one more time for good measure.  Crowd pleaser!

Did you know that Thom Tillis used his office to support Bear Crawls for personal gain?  Did you know that Kay Hagan voted lockstep with Burpees 97% of her time in Washington?

Sprints to the sign and back to the far tree and back.  One more time for good measure.  Another crowd pleaser!

Hand off to Package – to the Playground for some Neapolitan Ice Cream.  Wait, what?

Same partner.

Partner 1 sprint around playground.  Partner 2 – pull-ups.  Flap Jack.

Same thing x merkins; x squats; x LBC’s  (Chocolate?)

Same thing x dips; x bomb jacks; x Moroccan Nightclub; x Lunges  (Vanilla?)

Same thing x incline merkins; x Apollo Ono’s; x SSH; x squat thrusts  (Strawberry?)

While Thom Tillis and Kay Hagan both support ice cream they have very different views on Neapolitan Ice Cream.

6MOM x LBCs, Dolly’s, Protractor, LBCs

COT

Strong work out there by all pax members including Jeter – while other teenagers sleep – he’s getting faster and stronger.  T-Claps!

The Fort Pax get the added benefit of not only the political ads to the point of nausea and madness but we DON’T EVEN GET TO VOTE IN THAT STATE!!!!!!  All Pax are encouraged to get out there and make informed decisions on who leads our local, state, and federal governments.

Congratulations go out to Audit and his M as they welcome their baby daughter into the world.

Red Banjo reminds us all that people are hurting out there and it may be a loved one or the person next to you.  Reach out.  Offer help.  Listen.  They could need it more than you can imagine.

Great group of men – it is always an honor to be out there with every one of you.  Aye!

 

 

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How about 10 more Carolina Dry Docks?

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  • QIC: CSPAN
  • When: 10/28/14
  • Pax: Anchorman, Back Draft, Beast, Biehiem, Bird Cage, Crab Cakes, Duck Hunt, Fist-Pump, General, Green Wave, Jeter, MacGyver, Old Bay, Opie, Orange Crush, Pebbles, Pusher, Sharknado, Tatanka, Tater, and Twister.
  • Posted In: Block Party

YHC was missing his lunatic fringe #BlackDiamondF3, so he made every intention of wearing the PAX out, without too much running.

High quality rendition of disclaimer…#redpill…go at your own risk…I am not a road guard.

22 of The Forts finest enjoyed a high quality sprint on a beautiful SC morning on our way to Veterans Park in downtown Ft. Mill. MacGyver caught me past the Springs Building to remind me it is unfair for me to sprint off like that.

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, Carolina Dry Dock, and maybe a few others that I forgot. But the Dry Docks might have been repeato a few too many times.

Sprint to Local Dish parking lot:

Nice and slow cadence ABLAB with back routine + you guessed it…more Carolina Dry Docks.

Sprint to Local Dish wall:

Peoples chair with arm out variations, with squats and calf raises.

Sprint back to Veterans Park:

More planks, more Dry Docks, more ABLAB, and even more back work.

Sprint to Bank Lot:

Pebbles, Twister, and a few others in an effort to get away from Dry Docks tossed out a few “that’s what she said” so I converted to burpees. Seemed to quiet the group down, more Dry Docks.

Sprint back to COT:

D-Line of Crab Cakes, Bird Cage, & Anchorman seemed to love this workout.

More “bonus” Dry Docks and then Ball of Man.

Moleskin:

Great fun this morning, and I always appreciate the opportunity to lead. Keep your mind clear. Sometimes the hardest Qs are the ones who keep it simple…#KISS…or do 200 Dry Docks in 45 minutes…made my own shoulders sore. Outstanding Mumble Chatter today…

Read your newsletter.

Over & Out

 

 

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Sideways lessons for going forward

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  • QIC: Double D
  • When: 10/21/14
  • Pax: Pusher, Green Wave, Twister, Opie, Sharknado, Stang, MacGyver, Spinal Tap (FNG), Crab Cakes, Anchorman, Audit, Magic Mike, Chicken Hawk, Orange Crush, Bird Cage
  • Posted In: Block Party

16 Pax posted to Block Party on a perfect, crisp fall morning.

The theme for the workout was SIDEWAYS.  Other than the opening warm-up run, other movements on feet between spots were to be done sideways (or backwards).  From a fitness standpoint, the aim was to concentrate on cross-training or countering the heavy dose of forward motion in most of our workouts.  But, the theme applies heavily to life, and is one that has had its hold on me in recent weeks.

Like most men, I live my life going forward, not looking back too often, and generally traveling at a high rate of speed.  That’s what I do.  I am a man, I take action, I want to make an impact.  That’s my addiction (at least one of them).

Invariably, life brings setbacks where something takes me backward.  Those times are not fun, but they can be fruitful – a time to consolidate knowledge and experience and move forward wiser.  Again, it’s about moving forward, even when I am going backward.

The truly challenging periods for me are when things go SIDEWAYS.  I am certainly not going forward, but at the same time, I am not failing, losing ground, dropping balls, creating a mess.  What is going on?  I may be working hard, but having no impact.  I may be dialing things down, but still don’t feel rested.  I am uncomfortable.  I am restless.  I am going SIDEWAYS.  For me, this is frequently the hardest recurring phase in life.  SIDEWAYS demands patience, humility, awareness, surrender.  These periods of wrestling with SIDEWAYS have a big impact on Faith.  Will it deepen my Faith or erode it?

The Thang

Warm up run to out parking lot to Springs lot

COP — Mtn climber x20, IW x20, Squat x20, Parker Peter x20

Gather at bottom of lot

Bear crawl to top of lot, karaoke across to far side, backward bear crawl to bottom, karaoke back to start

Sideways bear crawl to top of lot, Karaoke across to far side, sideways bear crawl to bottom, Karaoke back to start

Backwards run around perimeter of lot

COP — Sumo squat w/overhead clap x20, Peter Parker x20

Karaoke/backward run to Springs lot on Ardrey Street

Side lunges left across lot, backward lunge to bottom, side lunges right across lot, backward lunge back to start

Karaoke across street to playground and partner up

Partners complete aggregate of Pull ups x50 + Merkins x75

Partner complete aggregate of CDDs x50 + Dips x100

Mary — Rosalita x20, Gravedigger right x10, Hello dolly x20, Gravedigger left x10

Line up along playground boundary for sideways jumps x15, turn 180 degrees sideways jumps x15

Karaoke to path and karaoke back

Bomb jacks x15

Karaoke to path and karaoke back

Bear crawl to path

Karaoke home

COT

Naked man moleskin

Welcome to FNG/Spinal Tap!  T-claps to Stang for the EH!

We had a Kotter siting today as well – Orange Crush made an appearance after an absence that spanned two winters and two summers.  Hope you stick around!

Only 5 days out from Q School training and I whiffed the opening intro/disclaimer…teacher needs to pay attention to his own lessons.

Thanks to the pax for enduring the SIDEWAYS experiment outside the usual fitness comfort zone.  Not sure that the “suck” lived up to Pusher’s expectations at launch, but it helped me work out some of my own issues with the sideways realm of life.  Probably will leave some soreness in unfamiliar spots as well.

 

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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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