Category: Block Party

F3 at the Nativity

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22 PAX posted in the Christmas Eve gloom to contemplate our F3 brother in the Holy Family, warm up the vocal chords for the holiday church service and work up an appetite for Christmas dinner.

The Thang

Drill Bit (the Caroling version): continuous exercise at each stop on the loop while Pax belt out a traditional Christmas favorite – Merkins, squats, plank series, squats, merkins

COP – SSH, Mtn climbers, jumping lunges, hello dollies, high super slow flutter, LBCs

Run to the hill for a full Jacob’s Bear Crawl Ladder (no singing on this one!)

Run to playground and partner up
Partner 1: continuous Picabo Streets over barrier / Partner 2: sprint to path and back (flap jack)
Partner 1: continuous board jumps over barrier / Partner 2: sprint to path and back (flap jack)
Rinse and repeat both series

Run to brick wall at Springs building for alternating People’s Chair and Balls-to-the-Wall (3 rounds)

Run home

COT

Strong showing in numbers and effort on a day when the alluring Sirens of cold weather, wet grounds and holiday schedule were singing sweet fartsacking hymns to all.  Odysseus would be proud!

Never seen Twister run so fast as he did upon the announcement that Red Banjo would kick off the singing for the first stop on the Caroling Drill Bit — fortunately he found those ear plugs in his car quickly and made it back in time for launch.

We started and closed with a reminder of Joseph at the Nativity.  He is somewhat overshadowed in the Christmas story by the other two well-deserving stars, and even by angels, shepherds and wise men.  While we know very little about him, we know he was essential.  He was the man.  He was the husband.  He was the leader.  He was us.  Put yourself there.  He is something of a blank canvas.  Reflect a bit on him…on how you see his story…on its intersections with your story.

Merry Christmas!

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A Fort Family Reunion / “KEEP RUNNING!”

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28 PAX posted at The Fort “BLOCK PARTY” for our first of many “family reunions”

We started off with a prayer for the Kiawah group, and for the continued success and health of each runner and The Fort.

The Thang:

Slow mosey to COP:

10 each X 10 different exercise = warm up

Run the drill bits of WEP = 5 x 4 exercise (Burpee, Merkin, Squat & SSH)

We were supposed to make a full lap, and then return to the slowest man so we could all finish together. While Waldo and I stretched out the last man, and Red Banjo made multiple laps it became obvious my instructions were not clear, and at that point the town of Fort Mill heard me scream “Keep Running”.  The group basically got another ¾ lap in and some even got the exercises in.

Back to COP:

25 each X 10 exercises to complete the waking up process

Line up and complete 3 rounds of Ark Loaders using the tree line for sequence changes

Quick set of Ab Lab

This was not planned to be easy workout, and I apologize to any if felt shorted…but that is OK because the “PAX chatter” was great to hear again, and the PAX spirits were so high. Special call out on the return of FNGx3 (to the works too much / fartsack third power) === REDEYE

Slow mosey to COT:

Naked Man Moleskin

We all discussed the success of the Kiawah group, sounds like a great race & fellowship

Happy Birthday to WWL

Thursday Christmas Party

Joe Davis Run

Check the weekly email from THE FORT

The Fort is looking at some additional races / runs and activities to keep the momentum up on the fitness training.

Great shares yesterday on both prayer requests and answered prayers, continue to pray for our group, especially those under additional pressure because of the holidays. Safe travels & Merry Christmas.

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

 

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Audit & CSPAN inspired tribute to Kiawah

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12 PAX posted at a rainy Fort looking for a motivating start to their weekend (Trucker reported in 12 to Alcatraz, & 14 of The Fort looking at a quick jog on the beach at Kiawah).

We started off with a prayer for the Kiawah group, praying for a safe, and successful race for each runner.

The Thang:

Audit @ Q:

Tribute to Kiawah, warm up was running the drill bits at WEP and 20 SSH hops. Plank fest until group finished lap.

Partner up= 5x series of a long run Jacob’s ladder with partner with bear crawls, merkins and run to the hill and back. Partner 2 did jumping lunges until the flapjack.

COP of exercises “The Crowd Favorite” was Jack Webb at a 10 to 1 ratio = shoulders are smoked/well done after this…wow

CSPAN @ Q for “Act 2”:

Mosey to hill= short run Jacob’s Ladder of 7 to 1 of Carolina Dry Docks

Mosey to Playground=3 sets of=10 pull-ups, 10 side pulls left & right and 20 dips.

At this point I was second guessing the groups commitment because it is rainy and cold and there was no chatter. The PAX step up and finish up at full speed

Partner back up for a series of partner push/pulls.

Form back in small COP for “dealers choice”, going round the clock calling out exercise, man to the right calls cadence until the man who called the exercise sprints around the outside the circle. We did this 4 full rotations and steady expanded the circle. High speed with low repetition equated to a full body workout.

Slow mosey to COT:

Naked Man Moleskin

We all discussed looking forward to hearing/comparing #warstory with Kiawah group

Happy Birthday to WWL

Thursday Christmas Party

Baxter Trail Run

Joe Davis Run

Check the weekly email from THE FORT

CSPAN discussed the leadership training that @gnarleygoat and NODA F3 is doing. Dr. Hartle gave his testimony over lunch on Friday. This is the 2nd and 3rd F. How can we do someting similar to this in Fort Mill?

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

 

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Good Thing I Don’t Have Hair…

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Posted by Senator Tressel on behalf of Maxiums

16 men weren’t deterred by the little bit of rain and the lotta bit of shoulder pain.  This workout could make it challenging to raise your arms, wash your hair or do any other normal day to day activities.  And thanks to Senator Tresse –  sorry about the abdominal pain you experience during laughing or sneezing.

The Thang:

Maximus on Q:

½ lap

50 SSH

12 Wide-Arm Merkin

20 Mak Tar Jah

10×40 Jack Webb

10 Merkin

Mosey to the Playground:

10 Pull Ups

20 Dips

Repeat 2 more times for 3 total sets

Mosey to the hill

Bear Crawl up, 10 Carolina Dry Docks, Jog Down

Bear Crawl Up, 10 Push Ups (Single Merkins), Jog Down

Bear Crawl Up, 10 Carolina Dry Docks, Jog Down

Hand off to Senator Tressel

Mosey to COP for Mary:

Hello Dolly x 25, Freddie Mercury x 25, LBC x 35, Rosalita x 25, Russian Twist x 20, Superman/parachutes hold for 30 secs x 3

Jacob’s ladder to 5 reps w/Donkey Kicks

Carolina Dry Docks x 10 in cadence to finish up

COT

Announcements: Christmas Gathering 2nd F 12/19 at Towne Tavern, Chicken Hawk (I think) Q’ing at NAFO High School tomorrow so post to support him, can food collection needs to step it up

Prayer Requests: Freebird’s Brother in Law and wife are expecting twins and probably will have to deliver the babies early, before Christmas.  Prayers for them and the doctors.  Senator’s wife is having surgery tomorrow.  Prayers for her and the doctors.

 

 

 

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Oh when the Saints go ____________

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Posted on behalf of Bounty Hunter

24 PAX came to work on a warm 48° morning. Some brief chatter how the “bug” was going around, which happen to strike my house with a vengeance.

Luckily I only heard 1 person talk about the NO VS SEA game the night before because I came prepared with some additional burpees if people were going to talk trash!

The Thang:

Mosey to the back parking lot off of Massey St & N. White St where we did a brief football warm-up.

Stride run from one side of the end of the parking lot & back
Hitler kicks, 15 yards – turn around same thing on the way back
Lunges 15 yards – backward lunge on the way back
Side lunge 15 yards – turn around same thing on the way back
Side shuffle 15 yards – open up stride it out to the other side of parking lot, repeat but opposite side on the way back
Backpedal 15 yards – turn and run other side of parking lot – repeat for the way back.

Is everyone warmed up yet… right!?

Split into 3 groups
Group 1 – Sprint to the other side of the parking lot and back
Group 2 – Bomb jacks until Group 1 returns
Group 3 – Merkins until Group 1 returns

After Group 1 completes sprint – Group 2 sprints to the end of the parking lot and back – Group 3 begins Bomb Jacks and Group 1 Starts merkins.

After Group 2 completes sprint – Group 3 sprints to the end of the parking lot and back – Group 1 begins Bomb Jacks and Group 2 starts merkins

After Group 3 completes sprint – rinse & repeat 5X

Next DB Drills – Stay in groups of 3
Backpedal, sprint forward, backpedal, sprint forward – Chop your feet – turn and sprint to the end of the parking lot and back.

Group 1 & 2 would start DB drill while Group 3 rested, when everyone chops their feet – Group 1 turn and run to the end of the parking lot and back

Group 2 & 3 would start DB drill while Group 1 rested, when everyone chops their feet – Group 2 turn and run to the end of the parking lot and back

Group 1 & 3 would start began DB drill while Group 2 rested, when everyone chops their feet – Group 3 turn and run to the end of the parking lot and back

Rinse & Repeat 3 times.

Mosey to the center of the parking lot and Cirlce up. We played “Duck-Duck-Goose” F3 Style. Completed a series of exercises while one PAX member “Goose” ran around the circle. Once he returned, the next person in line would get up and run around the circle – Repeat until all PAX goes around once.

Duck Duck Goose Exercises:
SSH, Merkins, IW, Carolina Dry Docks, Tuck Jumps, Merkins again, Peter Parker, Bomb jacks, Hello Dolly

Me: “Fun house – How much more time do we have” – Fun House: “9 Minutes”. Me: “Good, I heard 1 person talk about the Saints game last night, line up at the end of the parking lot”.

Sprint to the end of the parking lot and do 5 Burpees every 20 yards (15 burpees total) and sprint back.

Mosey back to COT.

It was great to be back working out with the PAX. For the last 2 months, I have been training for my first marathon which is fast approaching on December 14th. I’m thankful to have a bunch of guys who can push, motivate, encourage and keep me accountable on this 26.2 mile journey. I hope everyone has a good week, and we’ll see you in the GLOOM!!!

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Game Plan – Black Friday Style

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4 PAX braved the cold, traffic and brutality of the Black Friday crowds to get some Chicken and Wisdom at Game Plan.

Proverbs 20 was full of advice and God’s word on many subject including wealth, character, laziness, virtues and separating good from evil.

Key verse:

9 Who can say, “I have made my heart pure;
I am clean from my sin”?

Basically, who can admit they are a mess and need Christ to come into their heart?

Cobra Kai is on Q and will be training us through Proverbs 21. Come to the Chickfilet dojo for some wisdom next Friday.

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11 is the gloomiest number

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26 Pax posted for a serving a Tuesday morning torture at Block Party dealt by Repeat on his virgin Q.

The Thang

Double D in lead

Brief run around WEP

COP – Mtn climbers, squats, Carolina Dry Dock, Imperial Walker, SSH

Line up along tree line

Karaoke to second tree, karaoke back

Bear crawl to to first tree, lunge walk to second tree, run back

Backward bear crawl to first tree, backward lunge walk, run back

Suicides to third tree and back

Plank sequence

COP – Slow Freddie Mercury x20, Merkins x10, Hello dolly x15, Wide arm x10, Dying cockroach x15, Diamond merkin x10

Handoff to Repeat

Lap around WEP

Mosey to Hill for 11s — squats at top + jumping lunges at bottom (real crowd pleaser!)

Merkins x 10

LBCs x10

Head to playground

Pull-ups x10

Dips x10

Run home

COT

Naked Man Moleskin

T-Claps to Repeat on his rookie outing – he brought the lower body pain in high fashion!

Funhouse was salivating over an impromptu Q opportunity at the start before YHC yanked the rug out from under him…he is clearly ready for a day when the 2.0s are not in tow so he can unload some heavy artillery on the Pax.

BLCs or Backward Lunge Crawl will be new specialty for CSPAN!!

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Game Plan – EAT MORR CHICKIN AND WIZDOM!!

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SurprisedCow

EAT MORR CHICKIN AND WIZDOM!!

9 Knowledge seeking PAX Attended Game Plan this morning as we covered Proverbs 19.

We broke into 3 groups to get a little more participation and perspective on the word.

For verses 1-9, some key points included:

5 A false witness will not go unpunished,
and he who breathes out lies will not escape. – Telling lies will catch up to you!!

verses 10-19

17 Whoever is generous to the poor lends to the Lord,
and he will repay him for his deed. – What are you doing with God’s resources and are you serving his people??

verses 20-29

23 The fear of the Lord leads to life,
and whoever has it rests satisfied;
he will not be visited by harm. – Knowing the Lord gives us peace when all around us is chaos.

Game Plan will be open for Business on Black Friday. Proverbs 20!!

 

 

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Dancing with the stars

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26 veteran Pax shook off the autumn chill and put forth a strong effort at Block Party.

The Thang

Full warm up lap around WEP

COP — SSH x20, Mtn climber x20, IW x20, Peter Parker x20, Slow Sumo Squat x20, Parker Peter x20, SSH x20

Break into three groups (Rotate through each station, 3 cycles total):
+ Group 1:  10x Pull-ups
+ Group 2:  Continuous Picabo Streets over playground barrier
+ Group 3:  Continuous core (Freddie Mercurys, Flutter, Dollies)

COP — Merkins x10, Squat x10, Diamond merkins x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles forward x10, Morrocan night clubs x10, Jumping lunge x10, Carolina drydocks x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles backward x10, Morrocan night clubs x10, Bomb jack x10, Wide arm merkin x10

Line up between tree line and playground:
+ Karaoke to first tree, karaoke back
+ Backward sprint to first tree, run back
+ Sprint to first tree, backward run back
+ Bear crawl to first tree, crab walk back

Run home

COT

We were blessed with a beautiful morning – crisp air, no wind, stars peaking through the clouds. It is truly a gift to YHC to start the workday leading the Pax on a day like today.

Great effort by all pax!  The Morrocan night club sequence, continuous core cycles and Picabo Streets provide early training so all pax can impress the M on the dance floor at your favorite New Year’s Eve ball.

Tried to keep the pace crisp today — T-claps to back-of-the-pack Pax for keeping it tight on the stations when your finish triggered the switch.

A hardy salute to Crab Cakes on his Tough Mudder adventure – an inspirational example to all Fort pax!

Announcement — Food Drive at ALL Saturday workouts through year end.  Bring non-perishable foods to The Fort and Alcatraz for collection and distribution to Fort Mill care center.

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The Armory – Math Quiz and Kettle Bells

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7 PAX braved the cool morning air at Forest Hill’s finest asphalt for a little Kettle Bell/Cardio 1..2..punch.

1st Set:

Run Lap X 3

Goblet squat X 3 1 Min each

Curl right/curl left X 3 1 Min each

Merkins X 3 1 Min each

2nd Set:

Shoulder press R/L X 3 1 Min each

Walking lunge X 3

Triceps extension X 3 1 Min each

LBC/hello dolly/Freddy x 3 (15/18/20reps)

3rd set:

Two arm Kettle bell swing 1X 1 Min each

Curtsy lunge  1X 1 Min each

Rows  1x 1 Min each

Mountain climbers 1X 1 Min each

The PAX were wide awake when it was suggested we are doing 3 sets of 4 exercises 3 times each. It was a mad scramble for calculators and abacuses, especially leading off with a lap around the parking lot. “What….12 laps”?? We ran out of time on the last set so to everyone’s delight…it was time to go to work!

Everyone survived and the sweat poured down regardless of the cool fall morning air. Way to go!!!

  • Announcement:
  • Convergence Jan 4 5k at WEP
  • Prayers for Lucy’s (Boy Band’s daughter) eye surgery and for Deacon’s mom’s continued recovery.

Food for Thought –  Make God #1 in your Life and he will provide all you need to cover all the other #1’s in our lives, (careers, kids, accomplishments, stuff). Anyone wants to talk about this more, reach out to Cake Boss!

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