Category: Ring of Fire

The Fort Logo Redesign

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Pax

On September 30th, we will be celebrating the 4th Anniversary of the F3 the Fort with the Invergence held at Anne Springs Close Greenway (more details to follow). Since the inception of F3 in York County back in 2012, our region has seen tremendous growth and now hosts over 750 Pax across Fort Mill, Tega Cay, Rock Hill, York, Lake Wylie and soon Lancaster.

The original design of the Fort logo completed by Bounty Hunter has been a stalwart throughout this growth. However, it is time to update the logo to further represent all of the Pax across the region.

Beginning immediately, YHC is asking for all of our creative Pax to submit a new logo design to represent our region. All submissions should be sent to thefortf3@gmail.com. Submissions must be completed by July 31st. This will allow for an F3 Mudgear t-shirt order to be completed by the Invergence.

Entries will be shared below. The winning submission will receive a free t-shirt courtesy of the Fort region.

Thanks in advance for your help! See you in the gloom.

Current Entries:

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The Pain Came Down in Buckets

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  • QIC: General
  • When: 06/29/2016
  • Pax: Fire Marshall Bill, Trailblazer, Zimmeran, Sasquatch, Mission Impossible, Cross-Check, MacGyver, So-Crates, Cake Boss, Skate or Die, Geronimo, Huckleberry, Atlas, Peabody, Cash, General
  • Posted In: Ring of Fire, The Fort

Last night as I was loading approximately 350 lbs of drywall buckets filled with sand, rocks and plate weight into the back of the Camry; the M came outside and asked “What the hell is all of this?” I told her that these are toys for The COOP Pax to enjoy tomorrow and that I intend to use them on a hill…a long gradual hill. She shook her head and said “Your sick and you may not have any friends after this.” She would be right when speaking of most groups; however, I knew that a group willing to show up at 5AM day in and day out in the name of pain were of the same mindset and would embrace the challenge.

I snuck into the AO early to drop my gifts at the bottom of the hill. 15 PAX gathered around ready for the pain to commence. Atlas decided to join us after wrestling with the decision all night of which AO to post to. From there, it began. Short mosey down the hill to the small parking lot where we circled up for a warm-up that included: WAIT, HOLD UP! Here comes Sasquatch zooming in the back entrance that we did not existed. He caught up quickly and joined the PAX to make an even 16. Now, the warm-up included:

  • Side-straddle hop
  • 5 Burpees OYO
  • Imperial Walker
  • Wind-Mill
  • 5 Burpees OYO
  • Merkins
  • Wide Arm Merkins

The THANG

  1. SUICIDES (AKA Island Hopping) as renamed by Sasquatch, where we hit 3 total – 2 sets Skate or Die and Mission Impossible were setting the pace crushing the suicides
  2. SPRINTS (Sprint to 1st island, jog to the end, Sprint to 2nd island, jog to end, full sprint to 3rd Island) Strong push from all PAX on the last Sprint made it close and too hard to call; although video replay may give it to Mission Impossible
  3. Team Bucket Carry (Version 1) – We made our way back to the long gradual hill and PAX adjusted to my lousy math skills and teamed up into groups of 3. Peabody had hoped that a construction crew had left the buckets of sand behind. Unfortunately, this was not the case. Partner 1 and Partner 3 remained at the bottom of the hill as Partner 2 headed to the summit in prep for the start. The gist, Partner 1 carries 60ish lb bucket uphill at a blazing pace to Partner 2. Partner 2 runs down hill handing off to Partner 3 who then heads uphill handing off to Partner 1 and restarting the cycle. Each PAX had the opportunity to go uphill and downhill with 60 grueling lbs 2x each. PAX uphill (Barracks) alternated OYO Pull-ups and Dips. Downhill PAX were led in Mary that included (Peter Parker, Parker Peter, Squats, Merkins, LBC, Freddie Mercury, American Hammer, Hello Dolly, Rosalita and others) Sorry, Cake Boss I cannot remember the order. Thanks to Cake Boss, Sasquatch, So-Crates, Skate or Die and others to taking the lead on the Mary exercises as YHC was uphill.
  4. Team Bucket Carry (Version 2) – PAX stayed in their groups. Partner 1 takes the bucket uphill to the 1st drop-point (1st tree), drops the bucket and returns back to the group tagging Partner 2 who picks up the bucket from the 1st drop point and takes it uphill to the 2nd drop point before returning back to tag Partner 3, so on and so fourth until we reach the STOP sign at the top of the hill. What goes up, must come down and so we repeated coming down the hill until the clock expired on us.

MOLESKIN

Strong effort from the PAX this morning from Sprints and all the way through the hill climbs with a 60ish lb bucket. Thanks again to those who stepped up and lead some of the Mary exercises. Per my M’s warning, I hope that I still have friends after this workout. You all pushed through and crushed it this morning. Great work out of Zimmeran this morning for his 2nd post. Keep coming out brother, you’re doing awesome. Thanks to Geronimo for giving me the opportunity to lead. It’s always a pleasure to share the gloom with you all. If you ever need buckets, sand and rocks for a workout feel free to reach out to me and I’ll lend them to you.

Over and out – General

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Hey Geronimo, Your Playlist is AWESOME

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  • QIC: Geronimo!
  • When: 06/24/2016
  • Pax: Birdcage, Bounty Hunter, Clark Kent, Geronimo!(QIC), Maximus, Sasquatch, Spitz (respect), Sweeper
  • Posted In: Ring of Fire

Arrived at the AO about 15 minutes early and of course it was nice and dark since school is out. Luckily there were glow sticks available for the cones and the lights were on by the Pull-up bars. What more could anyone ask for. Cones set, tunes set, shovel flag set, GO!

Disclaimer then a pause while YHC started the program on the Garmin to keep this train on schedule. The pause was just enough for a last minute arrival by the ‘Squatch.
Slow mosey around the lot with some follow the leader variety for getting the legs all loosened up. YHC could tell it was going to be a good day from all the mumblechatter during the warm-up.

The Thang
Mosey to the bottom of the Sugar Creek ES hill. Squat shuffle diagonally in a zig-zag from curb to curb, following the cones and generally facing uphill the whole way. It was awesome and terrible and definitely will return in the future.
Mosey back down the hill for a REPEATO.

Pull up a stall at the pull-up bars and pucker up for the next ride.
Que the best playlist EVER! Starting with ‘Geronimo’ by Sheppard.

1 minute each of the following, back to back
Mountain-climbers
Merkins
Plank
Donkey kicks
Pull-ups
Big-boy sit-ups
Squat-jumps

3 minutes slow jog up the road and back

REPEATO x 3

Hey! Geronimo!

Mosey back for COT.

NMM
I’ve been feeling overwhelmed from what seems like 7 different directions. Work is not super, the typical issues with houses that have piled up, a new project at Church that is weighing on my mind, thought my car was going to give up this past week, and others that I can’t recall as I sit writing this. Then I went out and spent 45 minutes this morning busting my tail with a bunch of guys that didn’t know any of this stuff. At COT I was reminded that I have a bunch of stuff going on, but others have struggles so much more challenging right now. That perspective helped me rein in my worries. While most of those things I listed are still there, I know that they are not insurmountable. With the support of my Heavenly Father I can overcome my challenges, as trivial or difficult as they may be for me right now. Thanks guys! For being there with me this morning, even though you didn’t know the total impact that your simple actions had.

Announcements
CAH at 7PM.
Black Diamond with Pebbles on Saturday at 6:45, look for tweets.
Family picnic at Spitz’ house, check the newsletter for that and others.

Geronimo Out!

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The Coop Is Thriving

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  • QIC: Outlaw and Chicken Wing
  • When: 06/22/2016
  • Pax: Double D, Macgyver, Huckleberry, Chicken Hawk, Backdraft, Geronimo, Brass, Trailblazer, Watson, Fallout, Matlock, Cross Check, Mission Impossible, Peabody, Subprime, General, Wet Did sp? (YHC cannot hear well), Outlaw, Chicken Wing
  • Posted In: Ring of Fire

After an extended vacation, YHC had the honor to Q at The Coop. It was great seeing an early morning running group prior, headlights emerging from te gloom, and an amazing AO give the Qs unlimited areas to lay the wood on the PAX.

19 PAX, many new faces to YHC which continues to amaze YHC in the power of F3 and the effect that is has on our lives, our loved ones, and the community.

Outlaw has is VQ and did a great job leading us in our warmup and YHC finished it out with a 2/3rds workout, at least that is what Backdraft pointed out, with Tabata, sprints, and some other goodness.

Warm Up – Outlaw took the helm and led us through a cycle of COP.

SSH x 20 IC
Cherry Pickers x 12IC
Merkins x 12 IC
May have done Squats as well.

YHC pulled out the 70s clock, some knew what was in store, some did not. We mosied up to the practice field and circled up for a 7 exercise Tabata. 20s on, 10s rest.

1- Merkins, did regular, widearm, diamond, regular (if you could call it that at that point)
2 – Squats
3 – CDDs
4 – Apollo Onos
5 – Peter Parker / Parker Peter
6 – Smurf Jacks
7 – Monkey Humpers

Had a lot of mumblechatter throughout, get seeing the PAX push through.

Next we mosied to the endline.

Sprint to the opposite side of the field, ~110 yards, 10 Bombjacks. Repeato
Set 2
Sprint to the opposite side of the field, ~110 yards, 10 Burpees. Repeato

Mosey to COT.

Circled up for Name-o-rama. No FNGs, but 19 strong.
The Fort ruck has in the 40 count, need to get to 56. Sign up and HC.
Prayers for DDs friend in hospice.

Close out prayer.

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APFT

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  • QIC: Bounty Hunter
  • When: 06/01/2016
  • Pax: Geronimo, Spitz, Fridge, Jiffy, Trail blazer, huckleberry, Package, SubPrime, Sasquatch, Ginsu, SkateOrDie, MP, Peabody, Sweeper, whatdid?, Matlock
  • Posted In: Ring of Fire

This might be a couple days late, but still get some points posting…. right??? That being said, mumble chatter is always strong in the AM even though the ridiculous time we all get up at to be there!

Warm-up:
Mosey – 20 SSH
Mosey – 10 squats
Mosey – 5 merkins / 5 CDD
Mosey – Bear crawl / forward lunge / background lunge / side lunge

The Thang:
As some know, my brother-in-law (BIL) is in the Army and will be deploying this year with his unit. As I was speaking with him the day before I was talking to him about his APFT (Army Physical Fitness Test)… so I decided that’s what we should do. It goes like this.

Merkins – As many as possible in 2 minutes
Sit-ups – As many as possible in 2 minutes
2 mile run – for time

Moleskin
Sasquatch pretty much pulled a hat-trick by out doing everybody with 83 merkins, 60something sit-ups and 12:20something 2 mile. Minus the run, Geronimo also outperformed his younger Army body on the merkins and sit-ups.

Overall, always an honor to come out and lead a great group of men. Hope to be back soon if Geronimo allows!

Bounty Hunter over and out!

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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Early Morning Mosey to the Coop

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We are all creatures of habit.  My typical Wednesday morning routine is to roll out of bed at 5:10 and zip down the street to Pantheon which is about mile away. This morning, I got up a little earlier and crossed over I-85 to the Coop.  Awesome location with many workout options.

After a short disclaimer, we moseyed to the basketball court near the elementary school for the following warm-up exercises:

SSH (x25)

Imperial Walkers (x15)

Windmills (x15)

Merkins (x10 with 6″ Hold)

Mountain Climbers (x10)

Plank (with 6″ hold)

Next, we moseyed to the bottom of the hill for Murph practice.

Partner 1 – Run to top of the hill, 10 pull-ups,  and back down the hill

Partner 2 – Merkins until Partner 1 returns

Rinse and Repeat

 

Next, we moseyed to the front of the school for some cone work, the Accumulator (Thanks for the idea, White Lightning!)

Each cone had an exercise on it.  Complete the exercise, run a lap.  Rinse and Repeat, accumulating each exercise.

Cones in order:

20 Squats, 20 Merkins, 20 Flutter Kicks, 20 Plank Punches, 20 LBCs, 10 America Hammers, 20 Carolina Dry Docks, 10 Burpees, 20 Leg Lunges.

Great job by everyone, especially MacGyver who seem to be ten steps ahead of everyone.

Announcements:

5/29 – Tega Cay 5K

5/30 – Murph at the NAFO High School after normal  workouts

Prayer Requests:

Whittler –  Wife battling RH

So-Crates – Challenges with leadership

Safe travels over the holiday weekend

Graduates and their future

 

It is always an honor to Q.  I appreciate the opportunity.

 

Fishsticks

>O….>O…..II..II

 

 

 

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Pre-Blast for Memorial Day MURPH “FunHouse FunRun”

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If you don’t know by now, The Fort will be conducting the Annual Memorial Day Murph at NAFO high school (The Coop and Varsity AO).  This is a great opportunity to work out with The PAX to honor our service men and women. Post to your regular AO, then head over to NAFO for the double-down.  In addition to the workout, there will be awards handed out to those who perform at the top of the group.

However, there is one award that perked my ears, the Funhouse Pull Up award.  I assumed this award was for the PAX who increased their pull up count exponentially from the last go around (go search the last Fitness Test).  This was not the case.  ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)…..  “Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!”  So yes, YHC likes to modify.  Especially a freaking pull up. So why not “modify” the MURPH with a typical “FunHouse FunRun”?  Call it a triple-down.

So if you’re not afraid of modifying (CSPAN I see your “burpees” so I KNOW you love to modify) join me for this THANG:

Memorial Day – Monday, May 30th 0430

Start (Leg #1): 0430 at Trailhead Park in Tega Cay for a run to Flight Plan (Baxter Startbucks) ~ 4.2 miles

Leg #2: Flight Plan 0515 (YHC the Q) – I will find a suitable 4.5 mile loop that will get everyone ready to go do the MURPH- Total so far ~ 8.7 miles

Leg #3: Run to NAFO 0600 – There will be little time for COT at Flight Plan for those on the #FunRun, so I may hand this off to someone staying behind.  We must get on our horses and head out to make the 5.5 miles to NAFO in 50 minutes before the MURPH starts. The route is down 160 and take a left on 21 and then a right on 460 to NAFO. – Total so far ~ 14.2 miles

Leg #4: The MURPH – 1 mile run, 100 pull ups, 200 push ups, 300 squats and a final 1 mile run. Ugh. So final total mileage ~ 16.2 miles

So join YHC to “modify” your typical day.

 

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SkateOrDie Anniversary Celebration

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  • QIC: SkateOrDie
  • When: 05/18/16
  • Pax: Geronimo, Dark Helmet, So-Crates, MacGyver, Subprime, Jiffy, Pin-up, SkateOrDie
  • Posted In: Ring of Fire

Warm-up: After confirming that no rocks would be used or harmed during the workout, the PAX began a mosey from COT near Nation Ford High School football stadium around the perimeter of the high school student/sports parking lot, completed high knees, knee/ankle to chest stretching , and then circled up for some inconsistent rep count warm-up exercises.  Just a few side straddle hops, seal jacks, a few more side straddle hops and other associated warm-ups.

Workout: After deliberately keeping the PAX on their toes with varying the rep count in warm-ups, we opted for the pedestrian access to the macadam football field over the seemingly more efficient use of the driveway we were standing adjacent to.  With the normal use of this field by the “tough” football players (and possibly the marching band), we felt it prudent that he PAX of F3 could do it justice with some 4-corners of pain.  The layout was simple: 1 cone (with 3 exercises labeled for each of the 3 rounds) placed in each of the 4 end zone corners and 1 central cone at mid-field on the 50 yard line to begin each of the exercises, as well as await the 6.  Cones 1&3 included a variety of upper body exercises (Merkins, shoulder-taps, and the like), while cones 2&4 contained a smattering of lower body exercises, along the lines of alternating lunges and bomb jacks.  Starting at the middle of he field, the PAX counted off into 4 groups of 2 and each group started with their respective corner.  Upon completing the prescribed medicine (err, exercises), the PAX would return to the center come and complete abdominal exercises until the 6 was in.  LBCs, Freddy Mercury’s, and American Hammers were on the menu.  Upon completion of 3 rotations through each station, the PAX began the return mosey to COT.  An audible was called (due to the availability of time) to hit the pull-up bars and complete a Jacobs ladder consisting of 1 pull-up, run to the bottom of the hill behind Sugar Creek Elementary School and complete 4 Merkins, then run back – rinse and repeat until the ladder is complete. The PAX were able to complete the full ladder before proceeding back to COT.

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