Category: Block Party

#BlockPartyF3 Super Sized Squatfest

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  • QIC: CSPAN
  • When: 06/03/2014
  • Pax: 1-Niner, Airborne, Anchorman, Car Bomb, Chicken Hawk, Deacon, Green wave, High Life, Mayhem, Pebbles, Private Ryan, Pusher, Red Eye, Tatanka, Twister.
  • Posted In: Block Party

Beautiful morning at #BlockPartyF3 at WEP in Fort Mill

Audit was sick this morning so 15 strong men got a full dose of CSPAN to start their Tuesday off right.

COP in the Parking lot:

30 SSH

30 Imperial Walkers

30 Slow Squats

Long plank series

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Mosey to the chained off lot that is no longer chained:

Peoples Chair against the wall, with our rifle out front for 10 count followed by your rifle above your head for 10 count more

30 Slow Squats

Rinse & Repeat & Rinse & Repeat

Mosey to Veterans Park

Carbomb leads us in a strong rendition of The Pledge of Allegiance

Mosey to downtown Fort Mill and my new favorite wall

20 slow squats

Peoples Chair against the wall, our rifle out front for 10 counts followed by rifle above your head for 10 counts

Rinse & Repeat & Rinse & Repeat & Rinse & Repeat & Rinse & Repeat + a couple of bear crawls for fun

Mosey to behind building

20 curb step up each leg

20 curb calf raises

Long plank series holding curb

Back to wall for two more sets

Mosey to Veterans Park

30 SSH

30 Imperial Walkers

20 Squats by request – may have been a sarcastic request, but I am always willing to accommodate a smart A$$

20 Mountain climbers

20 Peter Parkers

20 Parker Peters

Long plank series

10 Monkey humpers

7 Burpees OYO

40 Moroccan Nightclubs

Moleskin:

Prayers are with Mayhem for clarity, Carbomb for his deployment to 29 Palms & his automobile accident, Sad Clowns everywhere, injured F3 brothers, and everyone as school concludes this week.

#Respect for Twister on 50

Focus on your EH this week.

The group was fun this morning as we did a heavy duty leg work out, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how I enjoy leading dedicated during the Q. #F3Counts

Appreciate the opportunity. F3 is truly a gift from Him,

Blessings & Peace,

CSPAN

 

 

 

 

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The heat is on

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  • QIC: Double D
  • When: 05/27/14
  • Pax: Audit, CSPAN, MacGyver, Airborne, Pebbles, Crab Cakes, One-Niner, Bounty Hunter, Red Banjo, Man o War, Green Wave
  • Posted In: Block Party

12 pax shook off the fartsack monster and the aches from the Memorial Day Murph to post for a Block Party steam bath.

The Thang

COP at launch spot — Mountain climbers, Peter parker, Parker peter, Monkey humpers

Run around WEP path to far corner (across from hill)

Partner up for burpee, bear crawl fest
Partner 1: bear crawl as far as possible toward hill, mark spot run back to get partner
Partner 2: continuous burpees, run with partner back to his spot
Switcheroo across park until both partners reach the hill

Run to playground

Partner 1: Hanging crunches x10
Partner 2: continuous Freddies
Flapjack (3 cycles each)

Plank series
Makhtar N’Dyae x15 (next time maybe Crab Cakes will throw off thought waves of a more pax-friendly nature)

Run to the Double Ds near downtown FM

Line up along wall for 11s — Derkins + dips

Circle up for 11s — Sumo squats + donkey kicks

Run back to Springs parking lot

Suicides across parking lot

Run home

COT

Naked man moleskin

Good work today by a cozy group that grew from 4 to 12 in the last 3 minutes before launch.  The first exercise of the morning was to avoid the 10-count and hit the deck to shake off the effects of a 3-day weekend – well done!

The summer steam is on full blast.  Those winter Lbs should start melting off and the cardio condition should start ramping up.  Be sure to watch the hydration.

Thoughts and prayers are with CSPAN today as he goes under the knife.  Strong performance today for an old guy trying to feel young again before he goes in for surgery.  If you can’t find him at the next workout, just seek out the pax that looks like Joan Rivers or Michael Jackson and you will likely find him.

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Drill Bit Marathon

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  • QIC: Audit
  • When: 05/20/14
  • Pax: Red Banjo, Backdraft, Airborne, McGuyver, Twister, Deacon, Lil E, Green Wave, One Niner
  • Posted In: Block Party

After several PAX ventured to the big city up north to test their endurance at the muthaship, it became apparent that as a whole, The Fort PAX were lacking in that area. CSPAN challenged the Q’s to bring a renewed focus on endurance, so that what we did.

The Thang:

Jog to edge of field for COP

20 x SSH, 20 x IW, 10 x  merkins, 15 x mtn climbers, 20 x windmill, 20 x SSH

With 40 minutes left we gathered for a drill bit Marathon around our 6/10 of a mile track surrounding WEP. We would continuously run around the track for the remaining 40 minutes stopping at 2/10 of a mile post and doing 20 burpees each time around, 40 squats at the 4/10 of a mile post and 60 lbc’s at the 6/10 of a mile post. All 10 PAX were up for the challenge and grinded through 40 minutes of endurance training ending with the COT.

Until next time……….

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Diamonds are the pax best friend

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  • QIC: Double D
  • When: 05/06/14
  • Pax: CSPAN, MacGyver, Lil E, One-Niner, Menthol, Crab Cakes, Twister, Sioux, Pebbles, Red Banjo, Bounty Hunter, Chicken Hawk
  • Posted In: Block Party

Block Party’s AO remains hostage to aliens who landed at WEP last Wed and continue to lay claim to our territory. Thus, 13 Pax gathered round the virtual shovel flag for an off campus recon mission through the woods to Grandmas ball fields.

The Thang

COP – IW x20, mtn climber x25, squat x10, merkins x10

Karaoke R/L, lunge walk, backward run to top of parking lot hill

Plank it up for railroad bunny hops

Run paved trail, pause at top of hill for more railroad hops (night time commando style) then continue run on path to Harris Park

COP – dollies x10, flutter x10, scissors x10 (“Clean up on aisle four!”)

Mosey to baseball field and gather at home plate

Round the bases Part 1: 1B = CCD x10 / 2B = CCD x10 + merkins x20 / 3B = CCD x10 + merkins x20 + sumo squat x30, Home = CCD x10 + merkins x20 + sumo squat x30 + Freddies x40

Round the bases Part 2: 1B = monkey humper x10 / 2B = MH x10 + squat x20 / 3B = MH x10 + squat x20 + LBC x30 / Home = MH x10 + squat x20 + LBC x30 + Makhtar N’daye x40

Mosey to bleachers

Right leg step ups x15, derkins x15, Left leg step ups x15, derkins x15

Right leg step ups x15, dips x15, Left leg step ups x15, dips x15

Run back to WEP

COP – burpees, V ups, scissors, dollies, Freddies

COT

Moleskin

Hats off to CSPAN for surviving a trip to the Muthaship and rolling through another round of abuse at Block Party!  Where were the rest of your MM brothers?  Your telepathic powers are astounding….I walked around all day Monday with a nagging sense that I was set to Q today…did not know I stole the show from you at launch.  You’re welcome!

Yes, the trail path to Harris Park is almost exactly the same as the loop around WEP.  Don’t let the voices in your head tell you otherwise.  Bust outta that comfort zone!

What do April flowers and May showers bring?  A cardio challenge brought on by CSPAN!  Yes, he laid it out there, men…the pax of The Fort need cardio work.  You have been forewarned…wear hiking boots to upcoming workouts at your own peril.  Red Banjo – wheelhouse for you, pal!

T-claps to Pusher, CSPAN, Santini and Audit for a great launch in Rock Hill!   This Saturday brings 3 options to York County.  Time to set a Saturday record…it is No Fartsack Saturday!

 

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Pre-Blast: F3 @ The Fort Introduces “SPARK” Children’s Attention Home events

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firework pic

The Fort is launching our inaugural community service event where we will be locking shields with the Children’s Attention Home (CAH) of Rock Hill to help have a positive impact on children that have been rescued from abusive or homes of neglect (http://attentionhome.org/).  The men of The Fort have an opportunity to create a SPARK in the lives of these children to help them break a cycle of abuse and neglect.  SPARK events will be organized periodically throughout the year to allow the men of F3 to give back to the community as a collective group through organized events that engage the children in fun athletic types of activities.  First, what is SPARK?

S – Serving

P – Partnering with

A – And

R – Rebuilding

K – Kids

Event details – 

When: Saturday June 14, 2014, 9:30 launch

Where: F3 The Fort (WEP) Walter Elijah Park

What is it: Organized “field day” type events to engage the children in fun and fellowship together with the children of CAH, Ms and 2.0s.

Estimated completion time: approx. 2 hrs (by 0930 – 1130)

Logistics: Pax will meet at WEP (aka The Fort) at 0900 to be briefed on the events and special considerations when working with the kids

More info: Beverages and light snacks will be organized by Cake Boss for the Pax to provide.  CAH has 42 kids ages 2 – 17 so activities will be organized based on age. The day will wrap up with a devotional for the children. WEAR your F3 shirts if you have them.  If you don’t have them then buy one!

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@F3TheFort Fitness Test 04/22/14

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4/22/2014 1-Mile Pull-UP Push-UP-60 sec LBC-60 sec
Fun House 6:17 4 40 56
MacGyver 6:26 10 54 85
Senator 6:35 15 46 51
WWL 6:40 20 46 56
Maximus 6:51 15 42 51
Audit 6:55 17 42 61
Decibel 7:16 10 52 52
CSPAN 7:17 6 42 62
Menthol 7:19 5 69 59
Repeat 7:25 10 53 63
Deacon 7:27 20 101 70
Tatanka 7:29 8 45 48
Beast 7:37 7 31 48
Pebbles 7:48 14 51 49
Chicken Hawk 7:54 18 45 62
Freebird 8:00 7 20 71
Package 8:00 21 38 51
Atticus 8:01 5 57 50
White Lightning 8:05 2 32 62
Green wave 8:10 8 38 60
Cable Guy 8:33 12 45 74
Corn Hole 8:51 5 38 48
Crab Cakes 8:52 0 17 45
Trucker 9:21 17 45 60
Cake Boss 10:08 3 38 48

Strong words by brother Fun House on his one year party with F3, proud of him for bringing his bricks to his own party.

Check the weekly email for all of the items I am too busy to type here.

We will do this again around July, always work to improve your scores, your body is a temple, build it strong

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And then there were 2…

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Golden Corral had a large group this soggy Tuesday morning compared to the Block Party at W.E.P.  I walked out the door at 0455 to be greeted by a pretty strong rain only to have it turn to a few drops by 0515.  So when I embarked on W.E.P. to see CSPAN as the only other member of the PAX this AM, it had me even more amped to beat the rain.

The Thang:
3/4 lap around W.E.P.
SSH x 40
Dead Lift x 20
Squat x 25
Moroccan Night Club x 25
Drill Bits with 10 Jump Squats, 20 Merkins, 30 Hello Dolley’s at each
Bear Crawl from park sign to first tree (20yds)
Reverse Lunge Back to sign
Bear Crawl back to first tree (20yds)
Side Lunch Back to Sign
Jack Webb 1×4 for a total of 10×40
X’s & O’s x 15
Slow Freddy’s x 15
V-Up x 12
Slow Russian Twist x 20
Mak Tar Jah x 20
Super Belly x 20 then pull the cord and hold it for a 15 count
SSH x 20

COT:
It was my honor to lead a Marine in an early morning workout. Had I not been Q’ing this morning, I might’ve sad-clowned or even fart-sacked. God had other plans. Keep the PAX in prayers, especially those going through challenging times and life transitions. They may not always speak them but they’re there.

See you next time.
Maximus

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It’s a Block Party, not a Pity Party

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12 pax posted at Block Party to expand their lungs and stretch their legs on a pain-filled dash around downtown Fort Mill.

The Thang

Short jog to center of WEP

Warm up routine across park toward Springs buildings — lunge walk, backward lunge walk, walking Imperial walker, karaoke left, karaoke right, squats

Run along 160 to parking lot between Springs buildings —  plank sequence, 15x burpees OYO, Freddie Mercurys

Run to flags at Memorial Park – Sumo squats, Pledge of Allegiance (thanks, CSPAN!)

Run to Confederate Park downtown — People’s chair, 10x wall donkey kicks (rinse and repeat), 15x Hello Dolly

Run to Main Street — curb step ups, backward curb step ups, 10x staggered curb merkins (R/L)

Run to church parking lot on Tom Hall — 10x CCDs, 10x Jumping lunge, 25x Flutter

Run to church steps — Partner up for Sweet Baby Jesus

Run to parking lot near police station — 10x Monkey Humpers (aka The Miley)

Run to playground at Memorial Park — 15x Parker Peters, bear crawl sequence over hills and around playground interspersed w/lunge walk

Run home and follow RB’s lead of burpees OYO until all pax return

COT

Moleskin

The theme today was “No excuses.”  While sitting in the chiropractor’s office late Mon talking through my fitness activity of recent weeks I became disgusted at the long list of excuses — bad weather, work travel, late nights of work, family conflicts, family travel, nagging leg injury, unending sinus issues.  Pathetic!  The cure was locked in already — the chance to Q at Block Party.  Though the Excuse Monster was roaring in my ear at the point my alarm sounded, the opportunity to lead the pax today rallied me.

We sucked in plenty of gloom today and turned up the sweat!  Great job by all — keeping the pace, staying on the move, chattering away the pain and swampy weather.  Better than ground work in the mud at WEP after Monday’s rain!

Don’t forget the cereal challenge — more fiber, less burpees!

 

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Cereal Drive Challenge

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The Fort PAX,

Back in the late Fall we did a Food Drive for the Ft Mill Care center. The PAX collected just over 200lbs of food to be donated to the center. Well Done!

We are now going to ask you…..no I Challenge you to step up again in this way.

It will not be a long drawn out food drive, but a precise strategic special operations maneuver just right for men to accomplish.

A CEREAL DRIVE!!

cereal

Beneficiary: The Children’s Attention Home (Home for abused and Neglected kids)

  • The home houses, feeds, clothes and educates 42 kids
  • Kids eat….a lot!
  • They love cereal and not the yucky kind. Seriously…they specifically asked for the Good Stuff we all loved as kids.

Details:

  •  What: Each man to bring 5 boxes of cereal with goal of 250 plus from the PAX (See Challenge)
  • Where: Bring to any workout and turn in to the “Who” pax members
  • When: Now through Saturday April 12, (4/2-4/12)
  • Why: First step in building relationship with Children’s Attention Home
  • Who: Chicken Hawk, Senator Tressel, Cake Boss will collect items

The Challenge:

  • PAX goal is 250 boxes collected (approximately 4 boxes per man)
  • For every box short of 250 the PAX will do 1 burpee
    • For math majors 200 boxes collected – 250 goal = 50 burpees
    • Better 251 plus collects – 250 goal = HAPPY KIDS AND HAPPY PAX!!
    • Peer Pressure is encouraged!

 

Let’s get it done!!

 

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We survived “The Big Nasty” and knocked out the shadowman!

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14 PAX posted at WEP for a boxing bout with the shadowman.  Last Saturday Santini introduced us to the shadowman and challenged us to not live in the shadows of our bodies but to live the way god intended us to live.  Be Strong, Be Courageous, Be Bold!  Dont hang back in the shadows.  Well this morning we were here to knock the shadowman out for good.

The Thang:

A Quick COP in the parking lot led by CSPAN consisting of SSH, Imperial Walkers, and Slow Squats.

Mosey 150 yards and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups

Mosey another 150 yards to the WEP red light district  and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups.

Hand off to Audit and mosey through the trails to the longest, steepest hill I could find.  AKA “The Big Nasty”

Partner up:

Round 1: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and rib shots.  FlapJack

Round 2: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and hooks.

Round 3: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing constant upper cuts.

Round 4: Each partner did 4 hill sprints with 5 merkins at the top of each one rotating after each hill sprint.  When it wasnt your turn to hill sprint you were doing burpees.

Mosey back to WEP parking lot and circle up for the final knock out punch.

1 minute of jabs and uppercuts as fast as you could punch followed by a final right hook to knock out the shadowman for good.

Mosey to COT.

Deuteronomy 31:6

6 Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”

 
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