As always, it was an honor to head over to WEP to re-engage with PAX YHC doesn’t encounter with much. As 6 PAX took off running, YHC quickly discussed his struggles with teamwork and things focusing around YHC being first. As F3 strives for “I am Third” this YHC has been struggling and figured a good way to get back in focusing on being third is to develop a workout around relying on your teamwork.

The Thang:

Split PAX into 2 groups and Indian Run till opposite side of WEP

SSH x20

IW x20

Merkins x15

Windmills x10

Partner up with a fellow PAX and fireman’s carry to the HILL

Burpee Webbs: 1 Burpee at bottom of hill, run up hill, 4 shoulder raises. Repeat until 10/40

Mossy to playground

Partners work to combine pull-ups/merkins to complete 50/100 respectively

Partners work to combine military sit-ups/leg raises to complete 100/100 respectively

Mossy to COT

YHC had additional teamwork exercises (wheelbarrows, team sprints, etc.) but ran out of time. So the PAX got a break! Glad to lead such a great group of PAX. Prayers to Gears brother, Java’s friend, and Noah’s surgery. Plus, keep Spark Plug in everyone’s prayers, as well as others not mentioned.

Trucker

Posted this for Twister’s VQ

The Thang:

Warm Up – 25 SSH, 20 Windmills and 20 Squats

Mosey to hill across from Flag – Make sure Q twists and shreds ankle and continue onward to said hill. (NOTE: this is where the Q should have walked back to his car)

Sprint to Top of Hill with Six Burpees and summit and back down for Six Merkins – repeat counting down to zero.

Mosey across the street for the Pledge and another 10 Merkins

Mosey through downtown Fort Mill and around back to parking lot for repeat of the Patriot No Cheating Cycle – 15-10-5 SSH, Decline Partner Merkins and Peekabo Streets.

Mosey to wall across from park with large guns – cannons for wall sits and sprints

Mosey back to COT for abs

FNG added – Wolfman

Announcements:

Prayers for Maximus and family

9/26/14 Invergence

Who you are speaks so loudly I can’t hear you – Emerson

19 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late August morning. The weather was a little cooler than recent days and a sign of the fall to come. About 10 pax stayed in for Laces In and 9 #F3BRR faithfull went out for a morning run on Laces out.

The Thang:

Count off by two’s and pair into two squads. Beast unveiled the “block party” for the day. #Blockorama with a twenty-five foot rope each tied to them. One with the block and the rest of the squad to hold onto the rope, otherwise bombjacks would ensue. Run out of WEP up to Springs upper parking lot across from the Gun Shop and doggie boarding. Thankfully no one let go off their ropes.

COP

Drop the blocks.

Warm up with Seal Jacks x 25, Windmills x 20, Mountain Climbers X 20, Moroccan Nightclub x 30. Plyo warm up included side jumps x 15, lunges x 15, wide slow squat x 15.

Kick it into high gear with some High Intensity Interval (HIT) training plyometrics style leg burn felt by all.
Jump Squats 30 sec, rest 15 sec
Lateral Leapfrog 30 sec, rest 15 sec
Double Airborne Heisman 30 sec, rest 15 sec
Twist Combo 60 seconds

Pick the blocks and ropes back up time for Four Corners. Four stations two teams slit and go opposite directions. 20 reps at each station.

Station 1 – Jump Knee Tuck
Station 2 – Wide Arm Merkin
Station 3 – Jump Lunge
Station 4 – Carolina Dry Dock

Quick breather while an African proverb is shared: “If you want to go fast, go alone. If you want to go far, go together.”

Enough chatter, time for some wall work.
Wall sits 30 sec x 4. Last round with a block pass up and down the line.
Wall plank to inverted push up x 2.

A little life lesson about us all having a “block” in our lives at times, work, relationships, life can weigh us down. As fellow brothers, F3 is a place where we lock our shields together an help each other, encourage, pray for one another. Today’s cinder block represents those things in our lives, the rope tied to the block is a reminder of the lifeline that we all have with one another.

Run back to WEP in our squads.

Aborama while Laces Out “tapers”
Plank
LBCs
Hello Dolly
Low Slow Flutter

Strong showing by the Pax this morning. The legs got an extra push this morning which is always a favorite of Beast. Remember that we are here to lock shields with one another, bear one another’s burdens, and encourage.

24 PAX including 3 FNG’s showed up for Thursday morning’s Laces In/Out.  At 0515 the runners took off to explore the streets of Ft. Mill preparing for the BRR while all others stayed at WEP for 45 minutes of pain.

The Thang:

Mosey a few paces to the closest field for COP(I knew the upcoming work out would be tough so I figured the PAX would be happy about the lack of running to begin)

20 X SSH, 10 X Merkins, 10 X Mountain Climbers, 10 X Merkins, 10 X Mountain Climbers 20 X Squats, 20 X SSH

PAX Partner up for 3 pain stations:

Painstation #1: Huge hill off the paved trail:  Each partner rotate running up and down the hill while the other partner does squats.  Once you have reached 300 squats as a team move to Painstation #2.

Painstation #2: Drill Bit by the parking lot.  Each partner rotate running up to the drill bit a the top of the jacobs ladder hill and back while the other partner does merkins.  once you have reached 200 merkins as a team move to Painstation #3.

Painstation #3: The playground: Each partner rotate running around the playground while the other partner does burpees.  Once you have reached 100 burpees as a team you are finished.

At 0550 only a few partners finished all three painstations so we called COP for an Ab Lab for the final 10 minutes.  After Ab Lab: Mosey to COT

27 brave men woke up early on the eve of our nation’s birthday to begin celebrating our freedom. The morning humidity was at it’s best prior to the beat down Trucker was promising.

The Thang:

COP:

25 SSH

25 slow squats

25 IW

25 Merkins

25 Knee Tar Ninja (same as Mak Tar but starting in squat position and going down to knees one at a time & back up to squat)

25 windmills

15 CDD

Mossy to playground:

Split into 2 groups: Group 1 – 10 pull-ups, 20 Merkins; Group 2 – 20 squats, 20 dips: switch and rinse and repeat 3x’s

Mossy to field and partner up. Wheelbarrow to Jacob’s ladder hill

At Jacob’s Ladder Hill: Jack Webb’s (1/4 ratio). Run to top of hill, 1 set of JW, run down, run back up, increase by 1 set until you hit 7. Repeat from 7 back to 1 while running hill in between.

Mossy to COT

There wasn’t much chatter this morning so your QIC takes that as a compliment. Hope Funhouse’s ears drain from all that sweat. Piggy backing from Chickhawk, what is holding you back from declaring independence? May all our spoken and unspoken prayers be lighted up and honor our forefathers for their insight on creating a free and beautiful country.

Announcements:

7/4 – Slow Burn Friday (5:15) at Chickfilet (6:30) 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!

29 PAX (accounted for) pushed into the gloom on a steamy Thursday morning- 11 took off for Laces Out- the rest stayed for week 3 of the Ultimate fitness test

Week 3

The Challenge:

•   Burpees – 100
•   Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
•   Ski Abs – 100
•   Merkins – 100
•   Deep Squats – 100
•   LBCs – 200 Sparkplug
•   Carolina Dry Docks – 100 Beast(50), Sunshine
•   Russian Twists – 100 Airborne, Cornhole, Jake Duffy (1), Benjamin (1),
•   Mac Tar Jai– 100 Trucker (70), Offspring (22), Mcguyver, Slash (10), White Lightening (35), Decibel(73), Funhouse (60), Mcgruff(58) Who Dat(20), Maximus (60)
•   Jump Squats – 100 Jekyll, CSPAN (1), Aquaman (77)
•   Mountain Climbers – 100
•   Shoulder Raises – 200
•   Mary Catherines – 100
•   Hello Dolly – 200
•   Wide Arm Merkins – 100
•   Squat Jacks – 100
•   Nippler– 100
•   Burpees – 100

Moleskin

Great work out again.  Several 2.0s which is impressive.  YHC took the P&P trophy from Aquaman.  I can only assume he will be gunning for it next week.  T Claps to CSPAN for nabbing the Leap Frog Trophy.  I am sure I missed a few folks- sound off and I will add you in.  See you Thursday for the 4th and final.

Jekyll