Category: Bushwood

F3 The Fort – Adopt a Highway (#2)

Leave a comment

****March 5th 2022- 7:45am – 8:00am****

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway.  We are encouraged to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion.

**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time )  7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  Modify as needed. Plan for 2 hours if you complete the 1-mile loop.  We split up into two groups last time and met at the halfway point.

We will begin at the Peachstand (rear of the building) and coordinate.  I have 30 vests and all supplies.

Fogerty will be the main contact for this event over the next two years.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

The state does provide adopt-a-highway orange and blue bags.  Orange bags are for trash and blue bags are for recyclables if you want to recycle.  Your group is also provided with orange safety vests.   We do require four pickups every year, usually once every quarter.  All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.

It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community.  Please let me know If you have any questions, I will be glad to assist you.

Thank you,

Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.org

District Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730

TClap |
10

1st Annual The Fort Weight Loss Challenge

Leave a comment

The weight-loss challenge for 2022 has been established to create some focus on the Queen.  The goal is fellowship, accountability, support, discipline, and a little motivation.  Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.

There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”.   Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress.  Good Luck Pax!

T-Claps to Uhaul for assisting with this endeavor!

TClap |
8

Bushy-Co-Q

Leave a comment

Six pax for the Bushwood bootcamp on this REMARKABLY PLEASANT morning on December 29th.

The Q was shared by Ruby and HarryCarry, both of which are recovering from injuries so we Q’d what we could actually do.

Started with Ruby: focus on legs/running and core.
Pax started at the top of the hill on the back side of the school. Set-up a starting line at the top of the hill with 5 stations approx. 20 yards apart traveling down the hill. At the starting line PAX had to complete 25 squats and then would travel down the hill to the next station. There was a core exercise and a mode of transportation back up the hill to the starting line written at each station. Here’s the flow: Starting Line = 25 squats, Station #1 = 30 LBCs & Broad Jump back to the starting line to complete 25 squats, Station #2 = 30 Flutters(counting 1 leg only) & Apollo Ono back to the starting line to complete 25 squats, Station #3 = 30 Freddy Mercury’s(count 1 side only) & Lunge Walk back to the starting line to complete 25 squats, Station #4 = 30 Gas Pumpers & NUR back to the starting line to complete 25 squats, Station #5 = 30 American Hammers(count 1 side only) & RUN back to the starting line to complete 25 squats.

BREAK BREAK BREAK: Let the record show NUR was actually found to be written as “NER” on the pavement. 🙂

Hand off to HarryCarry: focus on arms. 

Thang 2.1 = Bench work
pax at benches and do: Step ups (10x per leg); Derkins; Butt-touch squats; Incline Merkins; Dips; calf raises (all 10X IC).

Thang 2.2: Prison Yard Burpees
Four cones about 15′ apart, in a square.  Start at cone 1 and do SIX burpees, then bear crawl to cone 2 and do FIVE burpees; bc to next cone do FOUR burpees, et cetera to ONE burpee.  It’s only 21 burpees in total.

Thang 2.3: Pass the Ammunition
Pax plank on a curb, approximately arm’s length apart.  Pax do three curb merkins and then:
pass a cinder block down the line while still in curb-plank, pass it back to the beginning pax and repeat curb merkins. repeat until burned/pax drop out.

Thang 2.4: Pull up bars
NOTE: poor excuse for pull bars at CRHS, but we made due.
Pax on bar, do 10 pull ups, we cycled the pax through (some did plank or dips while waiting for the bar to open up.  Then we did 10 toes to bar.  Same cycle through.

Fini.  Run back to COT, with the  cinder block getting handed off among the Pax.

COT: Prayers/Praises.  All Pax, led by Ruby, named something they praised for in 2021.

TClap |
2

Bushwood….where we never slice and gambling is fully acceptable!!

Leave a comment

We had 6 for Running with push-ups at Bushwood 👏🏻💥💪🏻

We took off from launch through the gorgeous campus of Catawba Ridge High School.  Did a little dynamic warm up. Then hit the CakeBoss Pain Train with 4 Pain Stations . The work is listed below.

  • 2.25mi
  • 40 burpees
  • 20 inchworm Merkins
  • 80 Merkins
  • 60 wide arm Merkins
  • 15 Derkins
  • 40 dips

We had stories and lessons of bringing up girls. Dealing with lice and all that fun stuff……we are tight now!!!

Happy Thanksgiving!!!

Cake Boss out!

TClap |
5

4 Corner Dora @ Bushwood

Leave a comment

Started with the PAX from Snake Pit on a cool and beautiful morning. Disclaimed the group no FNGs but a 2nd timer @dictator, welcome!

Mosey over towards the band field. About halfway we warmed up with the following:

10-25

SSH

IMPERIAL WALKERS

HILLBILLY WALKERS

MONKEY HUMPERS

MOROCCAN NIGHTCLUBS

WINDMILLS

PLANK POSITION

HONEY MOONERS

DOWNWARD DOGS

PARKER PETER’S

PETER PARKERS

OVERHEAD CLAPS -START AT 4 X 4 ROUNDS, DOUBLE EACH ROUND WITH 3 SECOND PAUSE ( CAN BE DONE STANDING OR KNEELING)

Mumble chatter was a blast, new shoes were creased and sore pecs were worked out again by some.

 

Mosey closer to band field, begin series of sprints to every other curb, all the way down to the school building,  switch to kareoke heading back down the parking lot. Finally last trip down back towards school running backwards and then over towards area of parking lot where cones have been set up for 4 corner work

AMRAP (10 MIN)

3 burpees each corner,  then bear crawl to first cone, 3 burpees, crab walk to 2nd cone, 3 burpees, lunge walk to 3rd cone, 3 burpees, recovery jog to 4th cone, 3 burpees

Mosey back towards COT for DORA work

Top of hill we stopped and PAX were each  given a choice:

100 MERKINS or BIG BOY SIT-UPS, Hardwood chose MERKINS

200 SQUATS or DIPS, Cohiba chose SQUATS

300 SHOULDER TAPS or JABS, Ltrain chose JABS

Quickly finish up and mosey back to COT, we hopped in for 1 minute of Mary and time was called 0600 hours.

YHC shared some post birthday thoughts on leading lives worth living and the ultimate importance of relationships, echoed by Esso.

Announcements: Golf tournament, Turkey donations, bourbon tasting…

Prayers: Shady’s Aunt and family dealing with loss of uncle, a friend of a Smoky dealing with finding out daughter has cancer, Sorry if I missed anything else

 

Band camp added some great pointers throughout the whole COT, Being somewhat new at QING the pointers were much appreciated! Awesome opportunity and morning!

 

 

 

 

 

 

TClap |
3

F3TheFort Holiday Drop-In

Leave a comment

The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

TClap |
8

F3 The Fort Anniversary Party

Leave a comment

Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

TClap |
8

B is for Bushwood

Leave a comment

Big crowd over at CRHS this morning, but most stayed behind for UHaul and the Avett Brothers.  This is what the bootcampers did for Bushwood.  Simple but effective.

The Thang

Bone the Fish across the parking lot.  Some Karaoke and Side Shuffles.

Butt Kickers up to the other parking lot past the round about

Bearpees to 10.  That’s a 1:4 ratio of Burpees and Bear Crawls.  So we ended with 10 Burpees and 40 Bear Crawls, which is 55 Burpees and 220 Bear Crawl steps.

Blackjack across the lot with a 20:1 ratio of Merkins to LBCs till we got to 1:20 (210 of each).  Mosey around to the bottom of the hill that leads back to COT.

Bernie Sanders up the hill to the Shovel Flag.

NMM

Highlights today:

  1. When planning the workout, I started scrolling through the Exicon and realized there are a ton of B exercises.  Thus the outcome.
  2. Italian Job complained about being winded on Bone the Fish.  Then crushed the rest of the Workout.
  3. 10 Bearpees is alot.  Especially when that is your “warm up”.
  4. I thought Blackjack would take less time…. It didn’t and it sucked.  IJ commented that I knew it would take that long and suck in my heart of hearts.  There may be a #TruthNugget there.
  5. I planned for a Burpee mile before Bernie Sanders, but we ran out of time.  You are welcome.

Read your Newsletter.

Honor to Serve.

TClap |
3

Burden Sharing

Leave a comment

Thank you to the 3 other PAX who showed up to Bushwood on this beautiful gloom to share in some great fellowship and a little fitness. Thank you to L-Train for allowing YHC to lead this morning.

WARMUP

We began the morning with the following in cadence without the bells: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Peter Parker Peters, Merkins, and 10 6-Count Burpees.

THE THANG

After the warmup we began what is known around F3 Nation as Pearls on a String. Basically, we took a mosey (quick one) and stopped every so often for a round of some exercises (mostly in cadence) called out by YHC. We attempted to impact every muscle group each time we stopped.

Stop 1: Merkins, Static Lunges (each leg), Carolina Dry Docks, LBC’s.

Stop 2: Diamond Merkins, Static Lateral Lunges (each leg), Pike Presses, V-Ups.

Stop 3: On the Bleachers: Irkins, Dips, Step-Ups, Derkins.

Stop 4: Each PAX performed 10 pull ups while everyone else did burpees until all PAX completed their pull-ups.

Stop 5: At the Wall: 5 Squats on one side of the wall, jump over the wall, 5 Merkins on the other side until 0550.

Then we moseyed up the .25 Mile hill behind the football field stopping at each streetlight to perform 5 Burpees.

This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.

NMM

Yesterday I received an unexpected phone call from a brother in F3 The Fort asking me a question. He asked, “How can we help?” What he was asking about is way too long to put into a BackBlast, but just to know that he and others are there to help me is one of the most important aspects of F3 to me, if not the most.
I challenged the PAX today to not carry their burdens alone. We are not meant to bear the weight of everything we put on ourselves. Be vulnerable and share your burdens with others and take the burden off of someone when you know they need it.

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel

The Sweati – TBD.

FM Care Center Lawn Care.

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and YHC lifted them up.

TClap |
3

Bushwood – Black Diamond(ish)

Leave a comment

L-Train originally asked me to Q a black diamond because he was working on an EH that did a lot of gym work. Wanted to show a pretty fit FNG what an outdoor workout is like. FNG dropped out, but we pressed on anyway. Hardwood allegedly got his heart rate up to 200bpm….that’s pretty high buddy; might want to keep an eye on that.


We ran around a bit.

Mile buy-in at a pretty fast pace
SSH x39
IW x10
HW x10
Some downdog/updog…..black diamond or not, warmups matter
Kraken Burpees in cadence…..that’s a 16 count
Toy Soldiers

Run up to lot at the front of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands

Run down to end of the sidewalk
Mountain Climbers for the 6

Run on the by-pass until we could get to the sidewalk leading to the elementary school
Front lot of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands

Front of the elementary school
1 squat
lunge walk to next pillar
2 squats
lunge walk to next pillar
etc.
stopped at 10 for time
Run back to CRHS the way we came…traffic was heavier

Bear Crawl/Crawl Bear up and down the hill to the band practice field in a zig-zag for the 6

Run down to drainage hill…bear crawl down and through
BTTW – Shoulder taps

Run to edge where there were some support for hands (signs, fire hydrant, guard rail, etc.)
Called pistol squats in cadence, but gave an option to modify to regular squats….apparently YHC was the only one doing pistol squats. So, we wrapped that up.

Run to lot near football field
Dying Cockroach
Hello Dolly

Run up the hill to COT
0600

NMM

What’s a black diamond to me, may not be a black diamond to someone else. But I felt we were challenged today. The real black diamonds for me are keeping my temper in check around my kids. I can bear crawl with you as far as you want an 0530, but I need to find more kind words with my family at 5:30pm.

Let’s not shy away from what are the real black diamonds in our lives.

—
Band Camp dismissed

TClap |
5