Category: Laces Out

Did someone say pull-ups?

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On a chilly April morning, 22 PAX split up and either ran speed drills up and down a hill or took a beating from yours truly.

The Thang:

Ran to field

COP:

SSH x30

Slow squats x30

Merkins x15

MC x15

IW x15

Run to hill

Run up hill and complete Jack Webbs

Run down hill and complete derkins.

JW begin at 1×4, derkins at 10, increase each time for JW up to 10, reduce by 1 for derkins

Indian run to playground

Tree sits x3

Pullups and burpees: 10 pull-ups, 1 burpee; repeat by decreasing by 1 for pull-ups, adding 1 for burpees

Ab Blast

LBC x30

Hello Dolly x30

Leg raises 30 sec

COT

Honor to Q this morning’s workout. Not much gossiping going around during COT and during the workouts, guess I did my job this morning 🙂 May sound like a broken record, but F3 has been one of the most beneficial things I have done spiritually, emotionally, and physically; T-Claps to PAX for pushing all of us (I need more pushing).

Trucker

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The (Green) Wave of Pain

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The warm weather brought out a crowd.  It also prompted Package to break out the sleeveless shirt.  Look at the guns baby!

There were two Laces Out groups today.

Group 1 did the Baxter Loop.

Group 2 got lost in Fort Mill on a 6.5 mile excursion lead by The Beast.

Green Wave took the Q for the first time and decided to get in some hill work to help those preparing for the BRR.

The Thang:

We started with walking Imperial walkers followed by lung walks.

Short jog to WEP sign for COP

25 Side straddle hops

25 mountain climbers

25 windmills

20 Merkins

Jog toward downtown to base of hill on back side of government building

11’s Merkins and LBC’c.  Run to church at top of hill.  10 burpees back downhill.

11’s Diamonds and Russian Twists.  Uphill 10 burpees and back.

11’s Wide arm and Freddy Mercury.  Uphill 10 Merkins and back

The hills were alive with the sound of Cable guys cheese intolerance and having to dodge the fast moving delivery trucks.  Either way you did not want to be in the line of fire.

Short jog to brick wall for wall sits and suicides.

Jog back to park for quick ab lab.  7 sets of 10.

COT

Great work out there today guys.  Good to see a look of old faces back out.

Remember Bible Challenge tomorrow at Eternal church

Bring your boxes of cereal.

Saturday for paint ball. Hit up Crab Cakes for more info.

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Cereal Drive Challenge

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The Fort PAX,

Back in the late Fall we did a Food Drive for the Ft Mill Care center. The PAX collected just over 200lbs of food to be donated to the center. Well Done!

We are now going to ask you…..no I Challenge you to step up again in this way.

It will not be a long drawn out food drive, but a precise strategic special operations maneuver just right for men to accomplish.

A CEREAL DRIVE!!

cereal

Beneficiary: The Children’s Attention Home (Home for abused and Neglected kids)

  • The home houses, feeds, clothes and educates 42 kids
  • Kids eat….a lot!
  • They love cereal and not the yucky kind. Seriously…they specifically asked for the Good Stuff we all loved as kids.

Details:

  •  What: Each man to bring 5 boxes of cereal with goal of 250 plus from the PAX (See Challenge)
  • Where: Bring to any workout and turn in to the “Who” pax members
  • When: Now through Saturday April 12, (4/2-4/12)
  • Why: First step in building relationship with Children’s Attention Home
  • Who: Chicken Hawk, Senator Tressel, Cake Boss will collect items

The Challenge:

  • PAX goal is 250 boxes collected (approximately 4 boxes per man)
  • For every box short of 250 the PAX will do 1 burpee
    • For math majors 200 boxes collected – 250 goal = 50 burpees
    • Better 251 plus collects – 250 goal = HAPPY KIDS AND HAPPY PAX!!
    • Peer Pressure is encouraged!

 

Let’s get it done!!

 

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Laces In/Out – For Whom the Bell Tolls

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To Whom the Bell Tolls!

The PAX gathered on this cool Thursday morning with grumblings of the winter that never ends.

Laces out crew took off for their run through Ft Mill and the Laces in group jogged into the gloom for a bakery beat down.

Repeat had a battle with his alarm Clock and the alarm clock won. So YHC cooked up a beat down on the fly and nothing is better testing the mind and body simultaneously.

The Thang:

Light Jog to the Red light district of WEP.

COP:

SSH x 20

IW x 20

Mtn Climbers X 10

Slow Squat x 15

Mtn Climbers x 10

Line Up on Tree:

Shuffle half distance to sign, turn and sprint to sign

Rinse & Repeat

Karoke half distance to sign, turn and sprint to sign

Rinse & Repeat

Lunge Walk half distance to sign, sprint to sign

Rinse & Repeat

3pt Stance with full sprint to sign

Rinse & Repeat

Mosey to Playground:

Partner Up

#1-Lap #2-Pullups Flapjack

Plank – 10 merkins in cadence

#1-Lap #2-Dips Flapjack

Plank – 10 wide arm merkins in cadence

#1-Lap #2-Step Ups Flapjack Rinse & Repeat

Plank – 10 diamond merkins in cadence

Mosey to Large Hill:

Partners

#1 Sprint to top and back #2 LBC’s Flapjack

#1 Bear Crawl 20 yards then Sprint to top and back #2 LBC’s Flapjack

#1 Bear Crawl 20 yards then Sprint to top 5 burpees and back #2 LBC’s Flapjack

Mosey to Stairway to Heaven Hill: Partners

#1 Run up hill, stop at each light pole for 5 merkins (5poles) #2 Squats Flapjack

COP:

Holly Dolly /  Rosalita / IW / Superman / Para shoot

COT:

18 PAX worked hard this morning.

Plenty of announcements:

  • 3rd F Fridays Chickfilet 6am
  • April 4th 3rd F Convergence at Eternal Church (behind Zaxby’s) 6am
  • April 5th Paintball – See WWL or Crab Cakes
  • April 26th Twilight 5K trail Run – Menthol = Q
  • May 3rd Rock Hill Launch….Spread the Word!!

Prayers:

  • Missions trips coming home from Columbia
  • New born premature birth of twins
  • All PAX members and families
  • Leaders of our communities, schools, country for their decisions and choices

 

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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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