Category: Ring of Fire

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There 5 HIM waiting to push some speed for need chairs but Dark Helmet went AWOL.

Gave the disclaimer and did a standard warmup.

The thang:

Start in the upper left corner of the parking lot do 10 Merkins then run to the middle of the parking lot and do 20 squats. After we ran to the far end of the parking lot and did 10 LBCs. Repeat the whole way down the parking lot, doing the same exercises on the same sides of the parking lot.

After we happened upon the pull up bars. We held a wall sit while one person did five pull-ups and we went down the line. Rinse and repeat.

Next we did the same thing but did 15 squats while holding the wall sit. Rinse and do one more set with pull-ups.

Next we lunge walked halfway down the hill towards the elementary school. Called upon Band Camp for an exercise which he called out the Wolverine. Lunge walked halfway up the hill and did two more sets of wall sits and pull ups.

Head back towards COT for some Mary.

Thanks to Sugar Bug for the opportunity to lead. After this leg workout, I’d wish my hamstrings would’ve snapped off my legs.

Wegmans

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JOE DAVIS + SPEED FOR NEED = IMPACT

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In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Crazy 8’s at the Coop

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Was a great cool morning at the coop.  19 showed up to take some punishment from YHC.  Hadnt been to The Coop in a while. Good to be back.

*there were more than the 9 guys tagged- my recording didn’t take.  Sorry men!

Disclaimer as we had an FNG- brought by Ginsu…soon to be named Caddy Shack.  He has two pet groundhogs or he likes golf.  not sure.

We ran around to circle up for COP.  Usual suspects were there and interspersed burpees to get the blood going.

The Thang

  • P1 does hanging crunches/leg twists while P2 does LBC.  Rinse Repeat x3

Down the hill to the flat parking lot

  • bearcrawl down, 10 merkins, backward bearcrawl 10 CDD
  • Lunge walk down, 10 squats, backward lunge walk, 10 squats
  • Bobby Hurley down and back

Its at this point someone suggested legs…

Go to the hill

  • Crazy 8s
    • Bottom Merkins, LBC 8 reps each
    • Top: Jump Knee Tucks, Dips 8 reps each
    • Rinse repeat 8x

Great morning and reminder to take inventory of your gifts and what you bring to the table.  Develop them and allow to flourish at home, community and work.

AYE!

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#TheCoop

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7 PAX showed up on this cool, foggy morning for a pre-Thanksgiving beatdown.

Disclaimer  was disclaimed.

Word of the month: Victory. As such, YHC requested the PAX consider, “In what parts of your life do you celebrate victory?”.

We took advantage of the circle we were already in and started the warm – up with:

10 – Low Slow Squats

10 – Slow windmills

Mosey: Kereoke Left/Right –>Mosey: Knees to Chest, Ankles to Hip –> Mosey: High Knees, Butt Kickers

COP to finish Warm-Up:

10 –  Hill Billy walkers

10 – Goofballs (By Request)

30 – Merkins

Honey Mooners, Downward Dog

10 – Peter Parkers

10 – Parker Peters

Honey Mooners, Downward Dog

Mosey to Pull – Up Bars

Partner#1: 8 pull ups, Partner#2: 8 squats  – 3 SETS

Partner#1: 5 toes to bar, Partner#2: 15 SSH  – 3 SETS

Partner#1: 5 pull ups (or whatever grip necessary to get your chin over the bar), Partner#2: 5 flying squirrels  – 3 SETS

During recovery, YHC read the Definition (via the word of the month document) of Victory.

Mosey to Wall:

+BTTW, followed by 15 derkins

+Peoples Chair, while each PAX ran 15 yards and completed 5 flying squirrles

+20 Donkey Kicks

During recovery, YHC provided the PAX some things to consider –> When we pray for the Spirit’s help…we will simply fall down at the Lord’s feet in our weakness. There we will find the victory and power that comes from His love.

–>Nothing paralyzes our lives like the attitude that things can never change. We need to remind ourselves that God can change things. Outlook determines outcome. If we see only the problems, we will be defeated; but if we see the possibilities in the problems, we can have victory.

Mosey to BOP – All single count:

+10 Bomb Jacks – Run lap around basketball court

+25 Merkins  – Run lap around basketball court

+10 Jump Squats – Run lap around basketball court

+25 Merkins  – Run lap around basketball court

Plank until 6 in.

Mosey to bottom of hill and during recovery, YHC read 1 Corinthians 15:57-58

But thanks be to God! He gives us the victory through our Lord Jesus Christ. Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

+40 Yard Jail Break to the top of the hill. Mosey to COT.

COT –

+Count-O-Rama, Name-O-Rama

+The PAX gave insight as to what Victory looked liked in their lives.

+Announcements, Prayers and Praises.

All the PAX put in great effort.

TClaps to Chicken Hawk for putting the Word Document together and for the PAX sharing their thoughts on Victory.

Thank you SugarBug for the opportunity to Q.

#CoopStrong

 

 

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The Coop – Small Victories make the Difference

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15 Men arrived at Nation Ford HIgh School (NAFO) aka The Coop for a Wednesday morning Daily Red Pill. The thing we do not realize is we win more than we lose. We focus on the big monsters in our life but never celebrate the small victories in our lives. Simply getting out of the Fartsack and posting is a huge Victory. Leading a group of brothers in getting better, is a HUGH victory. Getting better physically, socially, spiritually is winning at life!! Celebrate the Victories and learn from the losses.

The Thang:

  • 5 Burpees OYO

Mosey to The Coop Jr ( Elementary school) Playground

  • COP
    • Merkins
    • Imperial Walkers
    • Squats
    • Peter Parker
    • LBCs
    • Parker Peters
    • Flutters
    • Moracan Night Clubs
    • Sumo Squats
    • Side Stradle Hops – Lead by Squeaky (Victory VQ)
  • Line up on baseline and partner up
    • Wheel barrows base to base
    • Swap with partner and back
    • Partner 1 suicides
    • Partner 2 squats
    • Move to sidelines
    • Rinse and repeat above
  • Mosey to school
    • People’s Chair with shoulder press
    • BTW with 10 count
    • 3 rounds
  • Mosey to small hill on side of school
    • Ladder work, adding exercise and reps each round
    • 1 Merkin
    • 2 CDDs
    • 3Leg Lifts
    • 4 Flutters
    • 5 Donkey Kicks
    • 6 Squat Jumps
    • 7 Freddy Murcurys
    • 8 Mak tar Shi
  • Wrap up with Plank and 5 count Mak Tar Shis
  • Mosey to base of hill back to The Coop Sr
    • Partner 1 run backward up the hill, 5 pull ups and run back
    • Partner 2 dying cock roach
    • Whole Group backward run to top of hill
    • Partner 1 10 pull ups
    • Partner 2 calf Raises
    • flapjack
    • 2 rounds
  • Full out run to COT

Great work by the PAX. The encouragement and work was tremendous. We worked hard and found victory in working together. T claps to Squeaky for leading Side Straddle Hops.

I spoke to the PAX about we need to know our objective and what are we trying to win. (Marriage, kids, career, life) and do we have the pieces and parts needed to succeed. My objective is to Glorify my Sky Q and i need to be in the word, prayer, fellowship with fellow believers and be accountable to this objective by my brothers. Find Victory brothers by having the right ingredients for winning!

Cake Boss

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Taking things for granted and getting your $hit together

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Conditions cold, clear, and 46 degrees

Every star in the sky was shining bright

Disclaimer

Warmup-O-Rama

Run to playground at Elementary School – partner up

Partner 1 run a lap around fence

Partner 2 = lap 1 AMRAP flying squirrel, lap 2 AMRAP LBC, lap 3 AMRAP squats

I then found a basketball…which turned out to be a perfect display of how bad we shoot…lots more flying squirrels

Mosey to pull-up bars 1-2-3-4-5

ABLAB = with all my favorites with partners running

Pullups 1-2-3

Mosey

Finished with a minute of flying squirrels, minute of LBC, and a minute of plank

COT/Prayer or Praise/BOM

NMM

Sermon was about taking life for granted. I talked about travels, family, work, and how my stuff has gotten complicated over the last few weeks. On Sunday night I did the Capital Ruck Tour in Atlanta with a blind Marine who did the entire ruck with us. A few times on our route our path got dark and I wanted to complain about my path getting dark and hard to see (+I forgot my headlamp), and I quickly realized how “silly” that sounds after hearing John’s testimony on Sunday night. Each day we should realize how good we have it rather than waiting for things to be taken away to make us understand…

Cheddar shared a great message in COT about getting your $hit together as men because tomorow is not guaranteed…

AYE!

CSPAN

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Field work at The Coop

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15 HIM showed up to The Coop ready to put in work on this muggy October morning.  YHC hadn’t been to this AO in quite some time and I was excited to be back.  Off we went to the practice field.  Circle up at the 50.

COP:

WM x 10

SSH x 30

Merkins x 10

Peter Parkers x 15

Parker Peters x 15

Mosey to the goal line…

The Thang:

Round 1:

Lunge walk to the 50 stopping at every 10 for 10 squats.

Reverse lunge the last 50 and stop at every 10 for 10 monkey humpers

Suicides 20, 40, 40, 20

Round 2:

Bear crawl to the 50 and stop at every 10 for 10 merkins.

Crab walk the last 50 and stop at every 10 for 10 dips

Round 3:

Reverse bear crawl to the 50 and stop at every 10 for 5 merkins.

Reverse crab walk to the 50 and stop at every 10 for 10 dips.

Round 4:

Partner up…size matters

Partner 1 carry partner 2 to the 50 with 5 squats at every 10.  Switch and finish to the goal line.

Suicides 20,40,40,20,Goal

Mosey back to COT for 5 min of mary.

COT:

Prayers for baby’s on the way, world peace and those recovering from natural disasters.

Great to be back at a great AO with a great group of HIM.

Thanks for the opportunity Sugar Bug.

Until next time…

Seacrest, OUT!

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Special Appearance by Thin Mint and Some SOB’s at The Coop!

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Thank you to Thin Mint for pushing himself (and all of us) out of our comfort zones this morning at the Coop.  Great to see the SOB’s present and we need to get together again soon.  Below is the Backblast from Thin Mint. – SugarBug

12 indistinguishable blobs showed up in the 0515 darkness of Nation Ford HS for this SOB’s first Q in The Fort. The next 45 minutes went a little something like this.

The Warm-Up
-Disclaimer
-Imperial Walker x10 IC
-Low Slow Squat x15 IC
-Arm Circles IC (5 small fwd, 5 small back, 5 big back, 5 big fwd)
-Low Slow Merkin x10 IC
-Alternating Leg Lift (from 6 inches) x10 IC

The Thang
Mosey over to the band lot and line up at the goal line for:
-Bear Crawl Burpees – start your burpee (drop, do the pushup), at the top of the pushup bear crawl 5 yards to the next line, finish your burpee (stand up, jump), repeat for 50 yards, sprint to the end
-Return by Lunge Walk 10 yards, Broad Jump 5 yards, repeat to the end

Mosey down to the launch lot and grab a partner for partner suicides:
-5 partner derkins each
-Sprint opposite directions to end of lot, round 1 island, meet back near the middle 1 row from where we started
-10 handslap merkins
-Run back the way you came to the start
-Repeat but go up 2 islands to the 2 nd row, repeat to 3 rd row, 4 th row, 5 th row (for some)

Head to the JROTC building and form groups of 3 for grinders:
-P1 at pull-up bars –1 pull up, 4 hand position changes (if possible, just pull ups if not), repeat
-P2 at bottom of hill – double merkin burpees
-P3 runs from bottom of hill to the top, relieves P1 who runs down to relieve P2, etc.
-Continue until each person has done pull-ups 3 times

Couple minutes of Mary
Plank abreast facing up the hill
Low slow merkins x10 IC
On your belly, wait for GO
AYG uphill to Stop sign, mosey back to launch for COT

Announcements

-Invergence on September 29 th . https://f3thefort.com/2017/08/30/pre-blast- f3-the- fort-5th- year-invergence/
-Convergence on September 30 th , 0700, Nation Ford HS. All other AOs will be closed on the 30 th . https://f3thefort.com/2017/08/29/5-year- convergence-fng- challenge-preblast/
-Following the convergence, help needed to install pull-up bars at Children’s Attention Home. A few more PAX needed to help dig holes and put up the posts and bars. Contact Chicken Wing for more info or to HC. https://f3thefort.com/2017/09/11/childrens-attention- home-workday/

Prayer Requests
-Forgot to do this — not a regular thing for us SOBs but maybe it should be.

Moleskin
YHC tried not to get lost or to faceplant as we moseyed up towards the band practice lot. Nation Ford HS is pretty dark first thing in the morning. I tried to take out Photo Bomb twice by making unannounced sharp turns, but he was too quick on his feet so we warmed up instead. Thankfully the lights came on in the parking lot for the partner suicides or things could have gotten ugly. Have only visited this AO twice (last week and this week), but I can confirm that everyone comes to work hard. Heard your typical mumblechatter this morning, especially on the call for double merkin burpees, but saw every man in attendance pushing hard and getting uncomfortable. Dark Helmet summed things up pretty nicely before the workout when he stated that he knows he CAN modify, but then he looks around at everyone else pushing through and would rather puke today than let up. Beauty of F3 right there. Don’t get me wrong – modify to avoid injury, but not to avoid discomfort. On the other side of uncomfortable things is where each and every one of us finds a better version of ourselves. It’s obvious when you say it (get outside your comfort zone, duh) — but it’s far too easy to forget in the moment. The more we can learn to embrace uncomfortable situations in the gloom with a push from our brothers the more we will find ourselves embracing (or even running headlong at) the everyday discomforts (making that call, having that talk with your M, punishing your 2.0 even when they make the puppy dog eyes) that threaten to force us all into complacency. Or, maybe Dark Helmet was just regretting his choice of a Gordita Supreme at Taco Bell last night. Really enjoyed working out with the men of The Fort this morning and getting pushed by some new faces (especially Backdraft who is one sneaky fast dude). Thanks to Haggis, Fahvra and Fallout for leaving their usual routines to come out to The Coop. Haggis is soon to be a Springfield resident so keep an eye out for him at an AO near you (if he can drag himself off the trails of Anne Springs that is). Very much appreciate the invite from Sugar Bug to lead. YHC definitely plans to visit more often.

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