Category: Laces In

Time to Sharpen….and be Sharpened

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  • QIC: Beacon, Seantor Tressel
  • When: 01/15/15
  • Pax: Boheim, Mr. Clean, Bubba Gump, Menthol, Cake Boss, Santini, Esso, Chowda, White Lightning, Pusher, Repeat, Pig Pen, Cyclops, Senator Tressel, Java, Beacon.
  • Posted In: Laces In, Laces Out, The Fort

16 Faithful fought the urge to sleep in and came out to sharpen themselves, as well as their fellow PAX.

The Laces Out crew hit the hills of Fort Mill for a little speed work (3-5 miles), led by Seantor Tressel.

The Thang

Laces In Warm-Up

Jog up and down hill in parking lot of WEP

SSH x 20

Imperial Walker x 20

Windmill x 20

Partner Up for Dora 1-2-3

Partner 1 runs to top of parking lot hill and back down. Partner 2 starts the following exercises and they flapjack until complete.

100 Hand Release (aka CSPAN) Merkins – Because we all want to make sure we are doing true, good form merkins

200 LBC

300 Squats

Mosey to bottom of “The Hill” @ WEP

1 Merkin @ top / 5 Bombjacks @ bottom. Repeat 2/4, 3/3, 4/2, 5/1.

Still with partner, Partner Chase around the track. First partner does 10 merkins, second partner takes off, at a mosey pace. (The Q nearly bit off more than he could chew on this one…T Claps to Boeheim and Java for pushing me through. And to Chowda and Esso for letting me join their team near the end).

Mosey to COT for SSH, MErkin party and finish with Laces Out crew.

Naked Moleskin

Before, during and after the workout, we talked about #ISI and what it means. YHC challenged the PAX to seek out that man (or men) that need to be “sharpened”. We are leaders. It is what we are called to do. The PAX was also challenged to look inward, at themselves, and think about where in their lives they need to be “sharpened”. Everyone was encouraged to work on those areas and seek out someone, within the PAX or outside the PAX, to help in the process.

Prayers for Bubba Gump’s brother, as well as a speedy recovery for Package….mumble chatter was that he had surgery as an excuse to wear tank tops for the next 6 months. Unspoken prayers, as well.

As always, I am humbled and honored. Thank you, PAX.
Check the weekly email for updates on:

Indian Land Convergence 1/24/15- All Fort workouts will converge in IL for a guest Q lead by Dredd and OBT, see pre-blast
F3 Rock Hill/Patriot Shirt Order- 5 styles to choose from ranging from $20-$34. Buy one or 12, shirts delivered to Italian Job at Patriot mid-Feb, http://f3.mudgear.com/collections/sc-rock-hill (good looking logo too!)
Banks Trail Middle Schoolis hosting our annual 5K on February 28th at 9am to raise money for middle school sports.  To sign up, go to http://go-greenevents.com/event/id/3207.   We would love to see a strong F3 showing! Family sponsorships are also needed and can be tax deductible.

 2nd F (issues/ideas contact Crab Cakes- tysoncampbell@gmail.com):

Truckr is heading up a viewing of American Sniper on 1/23

Cake Boss is heading up coat, hoodie, glove drive for Operation Rapid Fire. http://f3nation.com/2015/01/08/operation-rapid-fire-hats-gloves-hoodies/
Monthly 2ndF Lunch

Uptown- last Friday of each month, 12-1pm, Mellow Mushroom (S. Church St & MLK Blvd)

Rock Hill- Every 3rd Tuesday – McHales – (1800)

 3rd F (issues/ideas contact Cake Boss- bjmullen60@yahoo.com)
Thursday’s @ 0645 Jumpin Java- Cobra Kai Q

Friday’s @ 0600 Chick-fil-a

2015 Bible Challenge- Twister is taking a lead on a new challenge! Start the New Year right with the 100 day New Testament Challenge, the following link will give you a 90 day plan – 10 flex days!!  http://victoryoutreachsanjose.org/Read%20NT%20in%2090%20days.pdf

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Winter Is Here

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  • QIC: Twister
  • When: 1/8/15
  • Pax: Tatanka, Santini, SO, Mayhem, Deacon, Pusher, C-SPAN, Red Eye, Package, White Lighting, Twister + one more
  • Posted In: Laces In, The Fort

The Thang:

12 “Kennys” showed up for a pre-Joe Davis warm up.

Warm Up – literally

– 20 LSS, 10 WM, 25 SSH

The Main Event

– Run to WEP corner
– 20 LSS, 10 BJs, 20 Merkins 2X
– Run to Orchard
– 25 LBC, 50 CR, 25 LBC, 25 FK
– Run to 21 with 50 SSHs & 25 LSS at light
– Run back to Orchard
– IATA discussion
– 25 LBC, 25 FK
– Run back to COT “area”
– :10 Dealer’s Choice

What did we learn: Mumble Chatter should be a XM station; the Q can NOT participate in said mumble chatter.

#IATA #NOFATPANTS

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You’re not cold if you’re moving

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  • QIC: Jekyll
  • When: 12/11/2014
  • Pax: Twister, Anchor Man, Double D, Repeat, Minute Man, Burgundy, Waldo, One- Niner, CSPAN, Boeheim, Maximus, Trucker, Tatanka, Pusher, Mr. Clean, Duck Hunt, Pig Pen, Bubba Gump, Zima, Senator Tressel, Sheldon(FNG), Striker, Audit, Rooney.
  • Posted In: Laces In, Laces Out

Crazy 8s

Cold Cold Cold.  Ultra impressed this morning with the #highcount of PAX in the Gloom.  Both at Laces In/Out (24) and across the way at The Ranch (21) and Indian Land (5).  50 PAX in sub 30 degrees.  Amazing. Be proud of our group.  Be proud of yourselves for taking the #redpill

14, yes, 14 took off for a 5 miler and a Tough Ten stayed behind-

The Thang:

Pearls on a String: 6 post markers

5 Burpees

5 Burpees, 10 Merkins

5 burpees, 10 Merkins, 20 Jump squats

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise, 50 SSH

Stairway to Heaven: 5th light post

Partner up. Size/skill matter. Partners will push, encourage to go faster, do better, not quit. #accountability

Partner carries

Leap Frog up, run back

Crazy 8’s: 8 reps per exercise, 8 trips

Top: Mountain Climber, Air Squats

Bottom: In/Out, dips

COT

Naked Man Moleskin

Thanks to @Pusher for the words on remembering what this Christmas season is for. #Challenge to dip into #TheBook this month and read a gospel.

“If you always do what you’ve always done, you’ll always get what you’ve always got.”

In our work- if you put in a “6” or “7” effort, you are going to get a “6” or “7” result.  You may be able to hide if for a little while but eventually it will catch up to you.  You will know it too- long before your boss or customers catch on…and they will.

Workouts- #Effort: if you are loafing through don’t expect better results. At the same time, our muscles, enthusiasm and our weight plateau. Change it up.  Join up with the Run and Guns, Laces Out, Mustang guys. Maybe concentrate on higher reps for pull ups (#awful) or bicep work outs.  Lastly- if you are eating poorly, your results will not change.

Marriage/family: Do something new, change up the roles.  Be open to different methods.  Get off the couch.  Move the laundry from the washer to the dryer.  Empty the dishwasher.  But those are just chores.  Are you giving “6” or “7” emotionally to your wife?  If you want better, do better. #guilty

Self:  Take care of yourself.  Take pride in taking time for yourself.  As men, we try to fix everything and everyone else while machismo or conventional roles tell us to suck it up and leave little left for us.  It can be joining a softball team, a golf league, and as simple and meaningful as 30 minutes of quiet.  Reflection or prayer.  No ipod, or outside #whitenoise.

With that, Be better today than you were yesterday.

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Tag Team Beatdown = Maximus & CSPAN

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  • QIC: Maximus & CSPAN
  • When: 12/04/14
  • Pax: Anchorman, Assassin, Bird Cage, Boeheim, Burgandy, Cable Guy, CSPAN, DD, Deacon, Green Wave, Maximus, Minute Man, Repeat, Twister, Waldo, & Zima
  • Posted In: Laces In, Laces Out

16 PAX posted at The Fort “Laces IN/ OUT” for a pleasant 41 degree workout

The Thang:

Maximus on Q for a LEG Extravaganza

Warm up jog ½ way around WEP park

SSH

Up-Downs

Dead Lifts

Squats

Drill Bits:

10 3-Way lunges & 10 Squat Jacks at each

Pax in straight line

Lunge walk with a hold at the end

Duck Walk with a hold at the end

 

CSPAN on Q for a Shoulder Extravaganza

SSH

10 Carolina Dry Docks

Imperial walker

10 Carolina Dry Docks

Monkey Humper

10 Carolina Dry Docks

Squat

10 Carolina Dry Docks

Burpee

10 Carolina Dry Docks

Moroccan Night Club

10 Carolina Dry Docks

Wind Mills

10 Carolina Dry Docks

Mountain Climbers

10 Carolina Dry Docks

Peter Parker

10 Carolina Dry Docks

Parker Peter

10 Carolina Dry Docks

Plankorama mixed in throughout – sounded better on paper

Jack Webb 1 to 4 ratio using Carolina Dry Docks

We made it to 9, but took 2 breaks with ABLAB to 50 repetition

High quality mumble chatter throughout my portion, and none of it counted to your 10K American totals

Slow short mosey to COT

Prayer & Praise reports + BOM

Naked Man Moleskin

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss

Christmas Party 12/12/14

F3 Dads 12/13/14

DD Christmas Workout at PHOP 12/17/14

Christmas Eve Convergence at Coop 12/24/14 0515

Baxter New Year’s Day Trail 15K & 5K

Joe Davis Run

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

CSPAN-over & out

 

 

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Laces In Q by Committee

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  • QIC: CSPAN & Laces IN PAX
  • When: 11/13/14
  • Pax: Assassin, Bird Cage, Boeheim, Coyote, CSPAN, Deacon, Green Wave, Menthol, Minute Man, Mr Clean, Package, Private Ryan, Repeat, Santini, Sir Topham Hat, & Twister.
  • Posted In: Laces In, Laces Out

16 of Fort Mill’s finest rolled out of the rack to take on the #RedPill.

Perfect weather conditions, clear, dry, and a really nice 54 degrees for a fine November morning. My home town of Denver, CO was -32 degrees this morning with the windchill #wearespoiledinSC

Laces Out cruised out.

Laces In  tried to race them out after a fine rendition of the disclaimer.

Circle up at Springs parking lot, and a modified pass the Q around the circle.

Sprint to dog lot, and an additional pass the Q around the circle.

Line up on curb, lunge/bear crawl, forwards, backwards, and then repeato.

This is when the sprinting started, props to these PAX for humoring me. Great speed displayed by the entire Clysedale division. Best sprint was by Bird Cage who fast started everyone and almost won the heat race.

Great work by all.

Fast mosey back to COT.

Prayer & Praise.

Powerful BOM lead by Assassin.

Read your newsletter, we got a bunch going on between now and the end of the year.

Who called this a cold front?

Where is Flacco?

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Pre-Halloween Trick or Treat

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  • QIC: Menthol
  • When: 10/30/2014
  • Pax: Bubba Gump, Aqua Man, Wort, Bolt, Burgandy, Twister, Pigpen, Sir Topham Hat, Duckhunt, Greenwave, Mr. Clean, Repeat, Orange Crush, FNG - Hoosier, Minute Man, Longshanks, Picksix, Maximus
  • Posted In: Laces In, Laces Out

19 Pax worked in the wonderful gloom of a Fort morning.  I don’t hold too much hope that the weather will hold out for too many more workouts.  Great Lace’s In / Out Crowd.

The Thang:

Mosey around the WEP for a warm up to COP at a well lite park Neon sign as light.

SSHs x 25

Imperial Walkers x 25

Mtn Climbers x 20

Merkins x 15

Windmills x 25

Mosey to the Path:

Drill Bits.  Group split in two, half going left and half going right.  At each marker, Burpees x 10, Squats x 20 & exercise of choice x 30.  Group completion with Extra Credit of exercises again.  oh Burpees………..always a crowd pleaser.  10 bomb jacks OYO.

Mosey to Beginning:

Lined up on 1st tree facing Neon.  Forward lunge walk to sign and reverse to next tree.

Return with bear crawl to sign and crab walk to next tree.

Mosey to Park Trail Head for Ab Lab:

Started with Russian Twist, Freddies, Grave Diggers, Hello Dollies, etc……………….

Moleskin:

Many good praises and prayers.  Keep Cable Guy in your thoughts and prayers.  Take your time Cable Guy.  No need to rush.  Enjoy the IR.  Thanks to the PAX.  Wonderful job by FNG – Hoosier. Forgot to mention, he’s a Boilermaker.  Irony, I think not.  Please forward Russ’s email if anyone has it.

 

Good Day!

 

 

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Gotta Pay The Power Bill

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  • QIC: High Life
  • Pax: Maximus, Burgandy, Mr Clean, Pusher, Jeter, Boeheim, Twister, Red Eye, Repeat, Orange Crush, Green Wave, Minuteman, Aquaman, MacGyver, Senator Tressel, Wort
  • Posted In: Laces In, Laces Out, The Fort

18 PAX entered the dark, chilly gloom for a Laces In/Laces Out workout. As the Laces Out crew split off for their run, the Laces In crew departed on an Indian Run around WEP and up to the pitch black soccer field. We thought these field lights were motioned activated?! Make due with what you’ve got…

The rest of the thang:

-Karaoke half-way down the field (as best that you can tell since it was so dark), lunge walk the 2nd half, then reverse on the way back.
-Side shuffle half-way down the field, frog jumps the 2nd half. Reverse the way back.

COP

Squats x 20
SSH x 25
Merkins x 15

The pax endured two rounds of Burpicides. Great work by everyone for gutting it out on this.
First station – 5 burpees, Mid-field 7 bp’s, End Line 10 bps, sprint back for 15 bps
First station – 3 bps, Mid-field 5 bps, End Line 10 bps, spring back for 20 bps

Partner up.

Partner 1 runs the width of soccer field while Partner 2 does exercises. When Partner 1 gets back, switch. Exercises are LBCs, Merkins, and Squats. Rinse and repeat.

Tunnel of Love x 2 (no stopping)

Seal sit-ups

COT

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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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F3 The FORT Invergence Trivia

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What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

  1. Who slept in on the morning of their Q? CSPAN
  2. What was the original F3 group called? CAMPOS
  3. What was the original name of the Coop? Abundance of Pain
  4. “If your _KNEES_ aren’t dirty, you are not doing it right”
  5. Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
  6. Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
  7. LIFO stands for: Last one in first one out
  8. What song and band translates into the premise of F3: Rush, Tom Sawyer
  9. Has anyone splashed merlot during a workout? Yes
  10. What Metro pax led the first workout at the Fort?  Swamp Fox and Boone
  11. How many times has Dredd Qd at The Fort? 1x
  12. What does CSPAN stand for? Can’t seem to pick a name
  13. What was CSPAN’s second F3 name? Apple Jacks
  14. Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13?  Santini, DD, Senator Tressel, Peach, Red Banjo
  15. I2 stands for: Individual Initiative
  16. Who received the first “pom pom” trophy? Aquaman
  17. How many pax from Fort have completed a goruck?  6
  18. Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
  19. Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
  20. Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
  21. What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
  22. Part 2: Who is responsible for this exercise? Maximus
  23. Who coined the term “chicken and wisdom” Cake Boss
  24. Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
  25. Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
  26. Which member of the Fort Mill pax is lactose intolerant? Cable Guy
  27. Which Fort member Q’d his own workout of one? Crab Cakes
  28. Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked?   DD and Santini
  29. Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
  30. Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
  31. Who wrote the pre-blast for the very first Saturday workout at WEP? DD
  32. Who likes to do Mak Tar Jai with his legs? Trucker
  33. Where was the original location for Game Plan? Baxter Starbucks
  34. Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
  35. How many F3 workouts are there in the Fort Region? 16
  36. Who has the best hair? Still up in the air
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The Original AO

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  • QIC: Decibel
  • When: September 25, 2014
  • Pax: Mr. Clean, Maximus, Cable Guy, Tatanka, Twister, Bolts, Double D, Java, McGyver, C-SPAN, Aquaman, Bubba Gump, Gears, Santini, Pusher
  • Posted In: Laces In, Laces Out

Nine men took on the challenge of the boot camp beat down. Ten others went for a leisurely jog on this brisk and rainy fall morning. As always it was a pleasure to lead the men of the Fort. It was great to be back at Walter Elijah where it all began for me two years ago.

Mosey around park
Circle up
Imperial Walker x20
Mountain Climber x20
Cherry Pickers x20
Peter Parker x20
Windmill x20
Parker Peter x20
Merkins x10

Mosey to long hill
Jacobs Ladder with Sidewinder Burpees descending from 7

Mosey to Playground
Groups of three
#1-pull ups
#2- dips
#3-run a lap
Each member do each station three times

Partner up
#1 Hanging Knee lifts
#2 LBC
Rinse and Repeat
Rinse and Repeat

Mosey to light pole hill
Hello Dolly x20
Run to top of the hill
X’s and O’s x12
Russian Twist x10

COT

Don’t forget Invergence on Friday 09/26/2014
CAH 09/27/2014

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