Category: Laces In

Laces In Stealth Mode

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24 Strong showed up for the 1st day of Spring.  It has been 6 months of wet and cold, so the 45 degree morning felt like a heat wave in STEALTH MODE……not one dog was awoken.  As mentioned the last 3 mornings, we have somewhat of a large group of PAX on IR.  The mission is to progress and become stronger as a group.  Please know your limit and “run your race.”

The Thang:

Mosey to the Springs lot for an Airborne Shuffle lap and COP.

  • Imperial Walker x 20
  • Squats x 20
  • SSH x 20
  • Merkin x 20

Mosey to Ardry St.

  • Two line Indian Run in Stealth Mode.

COP at FM Church of Nazarene

  • Squats x 30
  • SSH x 30

Indian Run to Springs Lot and COP

  • Merkins x 20
  • Carolina Dry Docks x 10
  • SSH x 30
  • Massey St hill suicides

Mosey to 3 sets of wall sits and some more SSHs x 40.

Mosey home to COT.

Announcements: 

2014 NCAA Basketball Tourney Challenge.  Starts today.  Fill out a bracket this morning.  All proceeds go to F3 Foundation of Charity of Winner’s Choice.  I will collect cash over the next week.

3rd F tomorrow (3/21) morning at Chik-fil-A.  Book of James with Cake Boss.

April 5 Paintball in RH.  2:30 pm.  Crab Cakes is Q.  Contact him with your HC.

April 26 Twilight 5k Trail Run.  Sign up and enjoy the band, BBQ, and beer with F3 brothers and the family.   https://www.sportoften.com/events/eventDetails.cfm?pEventId=12414

F3 @ Rock Hill’s Cherry Park.  Starts in May.  Interested in Qing….contact CSPAN.

Last but not least, Hard Drive will be participating in his 1st Spartan Race.  Prayers and Praises for the commitment.

Thanks for the opportunity.  It is an honor.

Menthol

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Fort Tournament Challenge

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PAX –
Who is up for a March Madness tournament challenge?  For all those interested, join us on the ESPN “F3 The Fort” Group and complete a bracket.  PAX are encouraged to complete one or as many as necessary to advance their chances.  
 
Each bracket will be $ 10……..Winner will have the honor of picking up the 1st round of drinks at the next 2nd F and donating his proceeds to F3 Foundation or FM Charity of his choice.  
 
I hate to say it, but I will have to pull for Florida.  Painstaking, but better than Duke.
  
The ESPN group name and password are below.      
Menthol

This message is from Jay Neal who is challenging you to play Tournament Challenge on ESPN.com.

Get in on the excitement of this year’s NCAA Men’s Basketball Tournament. Compete against other fans as you fill out a bracket and earn points for every correct pick! Come out on top and you could win a $10,000 Best Buy gift card. Get a group together and earn plenty of bragging rights among your friends by winning it all. Best of all, it’s free to play and win.

Get in the action now:
http://games.espn.go.com/tournament-challenge-bracket/en/group?groupID=439501&groupp=aWxvdmVtZXJraW5zA&invitesource=email&inviteuser=NDcwNDM1NTM3A&ex_cid=invite-email-tcmen

Group:           F3 – The Fort
Password:     ilovemerkins

Here’s what else they had to say:     “We are a strong as the strongest man when we stand together, arm to arm, locking shields”……..Dredd.

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No Place To Hide

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7 PAX ventured out to WEP to enjoy the early morning gloom.  We had a smaller group than normal today and as was mentioned a few times that with a smaller group there isn’t really anywhere to hide.   Everyone pushed themselves today and should be feeling it later.

The Thang:

Warm up ½ lap around WEP

COP – Side Straddle Hops, Imperial Walkers, Slow Squats, Merkins, Mountain Climbers, Mak tar jai, plank punches

Mosey to the hill

Jacob’s Ladder – 1 burpee at the top increasing each trip for a total of 7 burpees

Mosey to the playground

Jump Squats X 10

Merkins X 20

Dips X 30

Run a lap

Three sets of these, with incline merkins on the 2nd set and decline merkins on the 3rd set.

7s with pull-ups and 8 count bodybuilders.  Start with 1 pull-up and run to path and do 7 8-count bodybuilders.  Continue this until you reach 7 pull-ups and 1 8-count bodybuilder.

Mosey to the tree line

Bear crawl to the 1st tree – 10 merkins

Crab walk to 2nd tree – 10 merkins

Bear crawl to 3rd tree – 10 merkins

Crab walk to 4th tree – 10 merkins

 

Suicides using the same 4 trees.

3 MOM – LBCs, Freddy Mercury, Hello Dollies

COT

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Down, Up…..Down, Up…..Down, Up….

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20 PAX posted for a good ole fashion squat leg workout.  We will try harder next time.

The Thang:

Short jog to start.

Round 1:  Down n Up (Squats) x 10

SSH x 10

Imperial Walkers x 10

Merkins x 10

Round 2:  x 20

Round 3:  x 30

Mosey to Path

Drill Bits

One lap with Pain stations.  5 Merkins, 10 Squats and 15 Bomb Jacks at each station.

Mosey

Repeats

Line up tree line at WEP Sign.

Start to Tree 2:  High Knees

Tree 2 to Tree Sign:  Lunges

Sign to Tree 3:  Karaoke

Repeat

Repeat and sprint back

Rinse & Repeat

Rinse & Repeat

Mosey

Ab Lab

Russian Twist x 10, LBC x 10, Gravedigger L/R x 10, BBC x 10, Rosa Lita, Leg Lifts, Loooow Slooooow Fluttttters, Protractors, and much more fun……………

COT

3rd F Convergence tomorrow morning, 3/7 at Chickaterria.

Springs 5k Trail Run……..Come on.  Join in.  Let’s make a good showing and enjoy some music, BBQ n Beer as a F3 family.  Of course, all Ms and 2.0s are always welcome and encouraged.

Been doing bomb jacks all morning.  Googled “pics of squats.”  Settled for the clean version, but had to review them all to make sure there wasn’t anything more appropriate.

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You Can Run, But You Can’t Hyde

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17 men gathered this morning for a “pick your poison” special. The choices: take off into the darkness for a Baxter Loop run or stay at WEP for a beat down from Jekyll in his inaugural Q.

The Thang:

Indian Relay half way around WEP (lots of “slow it down” discussion as Jekyll took off at a Red Banjo pace).

COP:

  • SSH
  • IW
  • Squat Jacks
  • Follow the leader in 1 Minute increment x 10
    • Mountain Climbers
    • Oblique V-ups
    • Peter Parkers
    • Squats
    • 15 Burpees on your own (crowd pleaser)
    • Bear crawl around the circle
    • Hello Dollys
    • Freddie Mercurys
    • Jump Tucks
    • Squat Jacks
    • Marine Corp Push Ups

Mosey to Hill-

  • Partner up
    • Wheelbarrow up and down the hill. Flapjack
    • Partner 1: Elbow crawl up the hill – Partner 2: LBCs at the bottom. Flapjack
    • Partner 1: Groucho walk up the hill – Partner 2: LBCs at the bottom. Flapjack.

Mosey to Playground

  • Keep your partner
    • Partner 1: One Hand Wall Merkin – Partner 2: Run 2 laps.
    • After Partner 2’s first lap – Partner 1 switch hands.
    • Flapjack

Switcharoo

  • P1-Dips
  • P2-Lap
  • Flapjack

Mosey to the tree (PAX wasn’t sure which tree Jekyll was referring to… so, we just followed him).

  • Team Jekyll vs Team CSPAN – Relay sprints.
  • Partners are now competitors.
  • Distance= 3 trees
  • 2 teams of 5 (plus 1).  All you got for pride and profit

Back to COT

A few extra squats and 6 inchers for good measure.

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Block Party 2: Electric Boogaloo

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It was a seasonable morning in the Gloom with temperatures hovering just above freezing.

3 of the PAX opted for the Laces Out loop to Baxter in the darkness.

On this cool morning, 13 Laces In PAX started to lay a foundation for a hard Core by slinging some block… the only thing missing was some mortar even though Cable Guy tried.

Warm Up:   COP

25 –  Started with Side Straddle Hops

25 – Wind Mills

25 – Low-Slow squats

25 – Monkey Humpers

15 – Ski Jumps

Main Course:  Time to start slinging the Cinder Blocks; here fore called the Block .  Weighing in at a respectable 365 ounces (22.8 lbs) the blocks weighted slight more than an eight ball (22 oz) but the side effects are much more palatable in the long term.

The PAX completed two rounds of Block slinging, toting, lifting and dragging… FUN!

Phase I: Run 1/3 mile with the Block

  • Overhead carry
  • Farmer Carry
  • Free carry (any way you can get it across the line… on your head, shoulder, back, chest

Phase II: COP exercises with the Block

  • 25 Dips
  • 25 Thrusters
  • 25 Situps
  • 25 Bicep curls
  • 20  jump overs

Finish with the Ab Lab:

  • 25 LBC
  • 25 Hello Dolly
  • 15 Merkins (non ab… special request from Cable Guy)
  • 40 seconds of superman
  • 25 Rosalitas

COT

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Game Plan – Proberbs 29 – Cooler Heads Prevail!

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9 men seeking wisdom gathered at Chickfilet to see if the Cow could explain humility! The Cow had nothing to add, but Proverbs 29 had plenty to feed us.

 

As we circled around to discuss “The Word” this week, we found in Proverbs 29 kicked up some of the language a notch, by using works like havoc, hate, rage and ruin. Throughout Proverbs we have been told, it is not God’s plan that leads us to bad places, but our own decisions. We need to seek the Lord, surround ourselves with good councilors, and make decisions wisely….not in haste!

Some Key verses this week:

1 He who is often reproved, yet stiffens his neck,

will suddenly be broken beyond healing.

When we refuse to change our ways or repent, which means turn away from, we endanger ourselves beyond any bounds.

11 A fool gives full vent to his spirit,
but a wise man quietly holds it back.

How many time do you hear, Think before you speak? Let’s slow down and use our minds before our words get us in trouble.

20 Do you see a man who is hasty in his words?

There is more hope for a fool than for him.

More of verse 11, don’t let words fill you with regret or guilt. Be wise with the tongue.

23 One’s pride will bring him low,

but he who is lowly in spirit will obtain honor.

Pride will lead to humility eventually because our pride will bring us to our knees…. ”I can do it!” Go in with Humility first and you will be honored and respected by all.

Great group discussion today. Guys are really helping one another and sharing insights and views. The Word is coming alive at Game Plan for sure.

Prayers for the Millen Family who lost their husband and father to liver disease.

Prayers for those whose marriages are under attack and that they can get on the road to recovery.

Prayers for unemployed or underemployed that they find peace and comfort in that God will provide alongside their diligent search for work.

Next week is 3rd F convergence with Bible Study Challenge Crew. Please try to attend…this is exciting to see men sharpening men with the word!

 

Two Chapters of Proverbs left…..31 total in 33 weeks….Impressive PAX!

 

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A Punishing Stiffarm was Delivered to Leon this Morning

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stiff arm

13 men gathered on the frozen tundra of Walter Elisha Park and went Toe to Toe with the remnants of Leon.  Pax 13 – Leon 12.

The Thang:

1/2 Lap around WEP

COP

SSH x 20

CDD x 20

IW x 20

Mtn. Climbers x 20

Low Slow Squat x 20

Peter Parker x 20

Run Remaining Half Lap around WEP

Running the Posts:

Post 1:  10 Merkins

Post 2:  10 Merkins / 10 CDD’s

Post 3:  10 Merkins / 10 CDD’s / 10 Dips

Post 4:  10 Merkins / 10 CDD’s / 10 Mountain Climbers

Mosey to the Bottom of the Hill:

10 Derkins / Bear Crawl Up / Run Down x 3

Back to the Posts:

Post 5:  10 Merkins

Post 6:  10 Merkins / 10 CDD’s

Post 7:  10 Merkins / 10 CDD’s / 10 Dips

Post 8:  10 Merkins / 10 CDD’s

Handoff to Decibal to help us get a jump start on our bathing suit abs:

Mosey to Playground and Partner Up

Hanging Ab Crunches / LBC’s – Rinse and Repeat x3

Circle Up

Winshield Wiper

Freddie Mercury

Rowboat and Canoe – (Crowd Favorite)

Heel Touches

 

Moleskin:

It was an honor for YHC to lead a group of men that dared to get out of the fartsack and attack the frigid temps this morning.   Great to see Deacon back in the saddle this morning.  Praises go out to Noah and Evan, as their health continues to improve.  Prayers for continued wisdom and guidance as the PAX plans initiatives for 2014.

The men of The Fort have motivated, pushed, and challenged me in many different ways over the past several months.  Thank you, I am very grateful,

 

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“It’s a balmy 26 degrees.”

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19 men ventured out of their warm fartsacks for a chilly beat down by Cornhole on his inaugural Q. Unlike his name… this was no tailgate game.

The thang:

Warm up on the path

High knees to the post – SSH x 20

Butt kickers to the turn – SSH x 20

Lung walk to the playground – SSH x 20

Jog to the post – SSH x 20

COP

30 SSH

30 Imperial Walker

30 Slow Squats

10 Merkins

20 Mountain Climbers

20 Windmills

20 LBC

Mosey to Hill

Reverse Jacobs ladder

Burpees at top 7,6,5,4,3,2,1

Squats at bottom 1,2,3,4,5,6,7
Mosey to Playground

Line up facing path

PAX choice from left to right

Person calls exercise for pack while he runs to path and back.

(Trucker calling for Burpees was a crowd pleaser)
Mosey to Tree Line

Bear Crawl sideways, karaoke

Partner up P1-Suicides, P2-bomb jacks
Marys

20 LBC’s

20 Flutter Kicks

COT

– Praise for Decibel’s 2.0, Noah, with his feeding treatments.

– Reminder for Chicken & Wisdom tomorrow at 6am at Chick-Fil-A.

– Great to see the return of Cable Guy. Not so great to hear and smell the return of Cable Guy (although he claims, “Whoever smelt it… dealt it.”)

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Goodbye COMFORT Zone= Hello Filthy Fifty

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24 PAX posted at a cold and windy WEP Fort looking for a motivating start to their weekend, what they found was an Audit / CSPAN challenge to push beyond their normal comfort zone.

The Thang:

Audit welcomed the group to the “filthy fifty”, the first two were in cadence, and all others were OYO.

50= SSH

50= Slow and deep squats

50= Burpees

50= Bunny hops

50= Merkins

50= Walking lunges

50= Pull-ups

Lap around WEP

Seal Team sit-ups until everyone finished with a group set of 15 for fun.

Line up and sprint the long way across the park & sprint back.

Hand off to CSPAN:

Walking stretch of jog, walking imperial walker, butt kickers & high knees

Line up along tree line:

Series of bear crawl and walking lunches down and back = way too many times

Series of duck walk and bunny hops down and back = way too many times

Circle up

Dealers choice for 10 repetition around the group twice =exhausting and high level of chatter as each PAX selected the next and more painful exercise.

COT:
Audit reminded us that we are formed in God’s image, and our mind is the weakest part. Our bodies are always capable of more when our mind thinks we are finished. Today was a perfect example as many felt the “filthy fifty” was impossible but all the PAX finished strong.

Naked Man Moleskin = Check weekly email for updates and details

Doc Holliday is conducting free Oral Screenings at the Baxter Race, sounds like a great potential double down with a 0900 start time for a 5K = See Doc Holliday, Pusher or CSPAN

FNG = Welcome to Butterfly and Double Dribble

Crab Cakes & 10 Square F3 1 year anniversary

Blue Ridge Relay = See DD

Paint Ball =See Crab Cakes

2/10/14 first meeting for Bible Challenge group = See Pusher

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

CSPAN-over & out

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