Category: Mettle Forger

F3TheFort Holiday Drop-In

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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…

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F3 The Fort Anniversary Party

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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.

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Gear ‘FORCE’ sets and Ruck Power Blasts

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Sunny and 70 at Mettle Forger today at noon.  2 Pax posted:  Olaf and BearGryllz

Warmup:  Alternating Cardio ( 20 reps ) and Merkins ( 10 reps ).

  • Side Straddle Hops/Seal Front Straddle Hops/Goofballz,
  • Regular Merkins/Wide Grip Merkins/Military Merkins

The Thang:  10yd x 10yd square course which we did laps around.  Alternating sets of Force ( w/Ruck on ) with gear and Ruck ( ruck off ) bear crawl /crawl bear L/R power drags.

  • Force set definition:  hold the weight in an isometric position for a time period then do reps, then hold, etc.  Time period:  10 secs, reps:  5.  Rinse and repeat 4x.
    • 95 lb barbell – 2 man shoulder carry then alternating side press on L/R,
    • 20lb slam ball – above head hold with tricep extensions to a down/front raise
    • 80lb Spartan Bucket – front hold to good morning,
    • 25lb jerry cans ( 2 count ) to standing back row
  • Power set definition:  explosive movement using strength.
    • Bear Crawl power ruck drags L/R
    • Crawl Bear power ruck drags L/R

Cooldown – 3 mins OYO miscellaneous stretching.

Prayers:  Marriages and request for strength, compassion, and empathy with our spouses.

Aye!

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DNA_Deconstruction at Mettle Forger

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Mixed Martial Arts with weights and alternating plyometric ( jump training ) exercises were served!

Warmup:

  • 10 each single count of Side Straddle Hops, Front Straddle Hops, and Goofballs.
  • 5 each in cadence of Merkins, Military Merkins, and Wide Merkins

The Thank:

  • Progressive Sets of 5 reps, 10 reps, and 7 reps of the flight below:
  • Front Lunge Jab DB-MMA
    Plyo Side Straddle UpperCuts
    Frog Pummlers DB-MMA
    Plyo Dynamic Lunge Elbow Strike
    Squat UpperCut DB-MMA
    Plyo Alt – One Leg Squat Side Kick Jab
    Back Lunge Angel Fly DB-MMA
    Plyo Table Front Straddle Kicks
    Calf Raise Grapplers DB-MMA
    Plyo Front Straddle Military Press
    Chair Squat Incline Jab
    Core Complex
    Mac Tar Jai Slow Spider Man L/R
    Side Plank Crunch L/R
    Plank Alt Foot Strike L/R

Announcements:  Read the newsletter, Cake Boss 50th, Manion workout on 5/7.

Various prayers and praises.

Aye!

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A Heavy Mettle Field Day

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Been a while since I’ve done one of these. Bear Grylls asked me to Q Mettle Forger earlier in the week. I’ve been in my comfy cocoon for quite some time, so I figured it is about time to get out of my rut. I greatly appreciate the offer.

I have not Q’d in a while so it was a challenge to come up with something. As 12:15 drew near the lot was empty with the exception of my vehicle. Right when I was about to start on my own, Photobomb showed up right at 1215. I am SO glad he did!! I doubt I would’ve done half of what I ended up doing if he wasn’t there pushing me. Thanks ‘Bomb!

No FNGs, just me and Photobomb. So no disclaimer, no jibber-jabber, no mosey, no warmup. Just get right into it.

FIELD DAY
5 Stations of partner work set up on the soccer field, each station has a set of cones with one cone on one sideline, another cone on the opposite sideline (across the field width approx 50yds). Team field work. One person does the ‘home’ work, while the other does the ‘away’ work moving across the width of the field and back, then swap and do the work before moving on to the next station.

  1. Home – KB swings AMRAP (45lbs); Away – sandbag thrust throw (40lbs)
  2. Home – Ruck plate upright row to OH press to OH tri-extension and back down AMRAP (30lbs); Away – “sled” pull (2-3 cindys in a snow disc)
  3. Home – Sandbag LSS AMRAP (50lbs); Away – Sandcake slams (40lbs)
  4. Home – The crane hold (see below); Away – 2 cindy farmer carry
  5. Home – Cindy curls AMRAP; Away – ruck run/shuffle/yog around field perimeter (45lbs in ruck)
  6. Rinse and repeat.

Crane hold – something I learned while going thru PT for my broken wrist. Using a contraption of a PVC pipe (~30in long x 2in dia), 20lbs (or more) of weight, a ~3ft length of rope securing the two together, you basically hold the pipe with both hands shoulder width apart, palms down, extend both arms directly outwards from your chest, elbows fully extended, and hold the weight off of the ground as long as you can while keeping your arms out 90deg from your body, with your back straight and upright, knees slightly bent, feet shoulder width apart. Adding difficulty is twisting the pipe in your hands so the weight raises all the way up and lowers all the way down – while you are holding as noted above. It really works your grip, wrist, forearms, shoulders, and core.

Had some wonderful 80s metal going in the background, and me and Walter had some great convo as usual. Totally dig that dude. Both of us got 2 entire rounds in with very minimal modification!! THANK YOU PHOTOBOMB FOR THE PUSH!! I would NOT have done that much on my own.

Pollen and dust were horrible!! My old man lungs were not liking it at all. Gonna be a rough night later.

Looking forward to getting out in the gloom more. I’m tired of being tired and unmotivated. Not to mention badly out of shape. Thanks Bear for the opportunity to lead!

SYITG
-NASA

 

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Mental Mettle

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A gear workout can also contain items like a speaker and a mobile device!

Warmup:

  • 10 slow burpees, 10 squats, 10 merkins.

The Thang ( lawn chair and sunglasses required )

  • Mosey to the Turner Field soccer field
  • 15 minute basic meditation via Headspace,
  • Quick 1/4 lap around Turner Field parking lot,
  • 15 minute reducing stress meditation.

Praises:

  • The extra time spent with family during the pandemic,

Prayers:

  • All Journey groups for guidance and wisdom as they complete their final stage of the program.
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5 @MettleForger used Gryllz’ Gadgets

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5 Pax avoided a mid-day nap and got better instead!  StraightUp earned the last MettleForger Patch!

Warmup In Cadence:

  • 10 each of SideStraddleHops and Beast Merkins,
  • 10 each of Goofballz and Beast Merkins,
  • 10 each of FrontStraddleSealJacks and Beast Merkins

The Thang:

  • Alternating sandbag compound movements ( bending two joints at once ) followed by movements with other equipment.  After each set, pax were instructed to do 20 SideStraddleHops/Goofballz/or FrontStraddleSealJax.  Wienke below:
Station 1 Station 2 Station 3 Station 4 Station 5
Sandbag Sandbag Sandbag Sandbag Sandbag
Sandbag 20 lb SB 35 lb SB 50 lb SB 75lb SB 40lb SandCake
Exercise Lunge-Chop Curl to Press Squat Fireman Slam Front Raise to Tri Press
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear
Kettle/Gear 20lb KB 30lb KB 40lb KB 75lb Spartan Bucket Dip Stand
Exercise Squat Figure 8 Forearm Curl KB Swing Deadlift Dips
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Cardio Flight Side Straddle Hops
Goof Balls
Front Seal Jacks

Q unable to attend Prayers/Praises due to a work call and Pax led themselves.

Q is thankful for help of Pax to load equipment in trailer.

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Mettle_Forger – Ruck and Sandbag w/Force Sets

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T’was a wonderful day with temps in the low 70’s, a clear sky, and a light breeze.  Sweat was broken nonetheless.

Tour of Turner Park with 30lb ruck along with various sandbag weights in tow.  Each exercise was followed by a force set.  A ‘Force’ set is one that follows a normal set of reps, however, mirrors the reps with a ‘hold’ time at half the rep extension.  Ex.:  15 reps of bicep curls with 20lb sandbag followed by a 15-second hold of the sandbag at the half-point of the bicep curl movement.  Time under tension is the name of the game to build muscle by blowing it out to exhaustion.

Warmup: 

  • 1/3 Mile light run around Turner Park

The Thang:

  • Although only 1 Pax in attendance, I was able to complete this workout.  Original Weinke called for pax to exchange sandbags of different weights at each station strategically placed around Turner Park.  Upon completion of the flight, a core complex of 3 exercises was performed.  30lb ruck stays on for the duration.
  • Here is the grid:
Sandbag Weight 20lb 35lb 40lb 55lb
Force Set Time ( seconds ) 15 12 10 6
Reps 15 12 10 6
Exercices
BiCep Curl
Military Press
Good Morning
Tricep Extension
Upright Row
Core Complex Post Flight Plank AmHam Flutters

Cool Down

  • 7 Minute Total Body Stretch

Praises:  Beautiful Day, F3 Nation

Prayers:  Mental healing, Reduced COVID spread, Physical Health,

Aye!

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MettleForger – Mixed Martial Arts Plyometric with DB’s

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Warmup:

    • 10 each alternating:
      • Side Straddle hops/Merkins/Squats,
      • Front Straddle Seal Jacks/Close Grip Merkins/Close Ankle Squats,
      • Side Straddle Hops Press Jacks/Wide Grip Merkins/Sumo Squats

The Thang:

    • 5 Progressive Rep sets of the flight below – 5/10/15/10/5 reps:
Front Lunge Jab
Plyo Side Straddle UpperCuts
Frog Pummlers
Plyo Dynamic Lunge Elbow Strike
Squat UpperCut
Plyo One Leg Squat Side Kick Jab
Back Lunge Angel Fly
Plyo Table Front Straddle Kicks
Calf Raise Grapplers
Plyo Front Straddle Military Press
Chair Squat Incline Jab
Core
Mac Tar Jai Slow Spider Man L/R
Side Plank Crunch L/R
Plank Alt Foot Strike L/R

Cooldown:

    • 8 Min total body stretch

Praises:

    • Beautiful Weather,
    • Health and Peace

Prayers:

    • Healing for all those who are physically or emotionally sick,
    • To fight hindrances and temptations of the Jester,
    • New housing for our Brother Orange Crush
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3

Mettle Forger 12.18.2020

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5 pax gathered at Turner Field with 2 shorties playing in a rock pile.

Warm-up
-SSH
-IW
-HW
-some yoga
-Mountain Climber
-Peter Parker
-Parker Peter

Take a lap (about 1/3 mile)

Circuit:
2 min at each station (20 seconds on, 10 second rest)
Battle Ropes
– Double Whip
– Alternating Whip
Manmaker w/50lb
KB Swing 35lb
Carry 65lb
Run another lap as active recovery

Made it through the circuit 2.2 times

Finished with some mary
– freddie mercury
– dying cockroach
moved quickly between the two

 

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