Category: Block Party

300…..Plus Some

Leave a comment
  • 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.

TClap |
0

Quick game of “Old Maid” = old school style

Leave a comment
  • 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

TClap |
0

Follow the yellow brick road

Leave a comment
  • 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.

 

 

TClap |
0

Cross Fit Games leads to fun workouts

Leave a comment
  • 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.

TClap |
0

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

Leave a comment

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.

TClap |
0

Push Through the Smoke

Leave a comment
  • 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.

TClap |
0

PRE-BLAST – The Fort 2nd Annual Anniversary Invergence

Leave a comment

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….

TClap |
0

The Fort – PT Test #2

Leave a comment
  • QIC: World Wide Leader Tatanka, and FunHouse
  • When: 07/15/2014
  • Pax: See list below....Jekyll and Trucker posted elsewhere but got me their stats.
  • Posted In: Block Party, Golden Corral, The Fort

25 Men came to witness the progress from Q2 to Q3 of 2014. Strong showing and even stronger effort as Red Banjo was shoot out of a canon this morning followed closely by McGuyver. Today’s PT test was a tad different from last time as we partnered up to make sure everyone was following proper form and getting full range of the excercises.

World Wide Q’d the warm up
SSH, Squats, Windmills, Imperial Walkers, SSH

Funhouse to get PAX lined up and ready for run and explained the partner Merkins, sit ups and pull ups. (1 minute per).

Tatanka taking times and counts as he was on the DL due to a hip injury caused by something (the M) that he wouldn’t admit to….

Here are the stats:

Name 1 Mile Run Merkins Sit Ups Pull Ups
Red Banjo 5:31 57 56 33
McGuyver 5:55 45 54 9 (5)
FunHouse 6:04 45 46 6 (4)
1-Niner 6:06 44 46 21
Audit 6:11 50 43 22
WWL 6:17 40 29 26
Double D 6:20 48 28 22
AquaMan 6:34 55 41 11
Package 6:38 41 32 20
Jekyll 6:42 55 39 16
Deacon 6:43 55 48 19 (10)
CSPAN 6:47 40 42 7 (2)
Decible 6:48 45 43 25
Pebbles 6:52 25 40 20 (5)
Pete Ryan? 7:04 35 36 4
Greenwave 7:15? 45 32 12
AirBorne 7:20 49 50 15
Bounty Hunter 7:48 64 37 15 (5)
Java 7:56 31 30 3 (5)
Cable Guy 7:58 55 48 12
Crab Cakes 8:49 20 31 0 (1)
Trucker 8:57 50 60 19
Nirvana 9:30 22 22 2 (10)
Cake Boss 9:30 60 39 3 (7)
BirdCage 10:30 12 26 1 (4)
Criss Cross DNF 15 32 13

Great to see everyone this morning that I haven’t seen in a while. I will see you in 3 months to see the progress everyone has made, again!

TClap |
0

An unexpected Q

Leave a comment
  • QIC: Audit
  • When: 07/09/2014
  • Pax: Tatanka, Audit, Menthol, Maximus, Pusher, Red Banjo, Java, Beast, Pebbles, Brickhouse, Twister, Birdcage, Crab Cakes, Green Wave, Airborne, Deacon, McGyver, Private Ryan, & Vandelay (FNG).
  • Posted In: Block Party

19 eager PAX arrived at WEP in the gloom expecting the promised beatdown from CSPAN.  0515 arrived and our Q was nowhere to be found so I offered to lead the group.  Out of all the PAX, CSPAN was the last person we expected to oversleep so we were all actually pretty worried throughout the workout.  Luckily after the workout we received a text that all was well and the old man forgot to set his alarm.  We then coined a new term for The Fort.

CSPAN-ing = When you fartsack on the day you are supposed to Q.

The Thang:

Jog halfway around the park and then COP in the field:

20 X SSH, 10 X Merkin, 10 X Mtn Climber, 20 X Squats, 20 X SSH

Mosey over to the playground and find a partner for 2 rounds of the following.

Partner 1: 10 Pullups while Partner 2 runs around the playground; Flapjack. Next Partner 1: 20 merkins while Partner 2 runs around the playground. Next Partner 1: 20 dips while Partner 2 runs around the playground. Next Partner 1: 10 pullups while Partner 2 runs around the playground.

Mosey over to Jacobs Ladder Hill

Jacobs ladder up to 5 with Squats at the bottom and Burpees at the top.  After you finished your 5th Burpee at the top of the hill take a left and run around the park until you get back to the playground.

Gather back up at the playground and do as many sets of the following as possible for 10 minutes:

10 pullups, run to the drill bit across the field and back, 20 dips, run to the drill bit across the field and back.

Next we circled up for 5 minutes of slow burning abs led by Maximus consisting of lbs, flutters, hello dolly’s, heels to heaven, Freddie Mercury and Russian Twists.

Sprint to COT.

 

TClap |
0

Block Party – Time to get this Party Started

Leave a comment
  • QIC: Cake Boss
  • When: 07/01/14
  • Pax: FNG - Birdcage, FNG - Brickhouse, FNG - Chuck Wagon, CSPAN, Bounty Hunter, Pebbles, 1Niner, Private Ryan, Deacon, Beast, Tatonka, Flacco, Red Banjo, Twister, Airbourne, missing 1(sorry)
  • Posted In: Block Party

cinderblock

17 PAX came to Block Party for a normal Tuesday beat down. We went old school and brought the blocks back to the party.

It was epic pain, especially for a few FNGs, who we appreciate coming out and joining the PAX. We look forward to their return and continued participation in our craziness at 5:15am.

 

The Thang:

Mosey to tree line

Lunge walk, side shuffle right, side shuffle left, High Knees, butt kicks, sprint to COP

 

COP

SSHs, CDDs, LBCs, IWs, Wind Mills

 

Mosey to Path

Form 2 lines for Indian Run around path to Playground

 

At playground partner up

#1-pullups

#2-bearcrawl long, sprint short around playground

Flip Flop

Plank when done

Merkins, LBCs, Wide Arm Merkins

 

Mosey to tree line

High Knees, But Kicks, Sprint

 

Meet at bottom of Stairway to Heaven with blocks

#1 – run with block to light pole

#2 – squats

Alternate until all blocks are at 6th light pole top of hill

 

#1 – run to block, 5 merkins, 5 derkins, bring block back 1 light pole

#2 – squats

Alternate until all blocks are back at bottom

 

Mosey to trees

Face partner in seal team situp formation

Pass blocks to left and right 10x

25 Seal Team Sit Ups

 

Mosey to Hill in front of statue

#1 – Bear crawl

#2 – LBCs

 

#1 – Bear Crawl

#2 – Hello Dolly

 

10 Peter Parkers

Sprint to COT

 

Prayers for White Lightning family and Beacon’s recovery from infection

1 Niners expecting 2 Niners arrival this evening….prayer for mom and baby!

Plus other unspoken prayers

 

Slow Burn Friday at Chickfilet with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

TClap |
0