Category: Ring of Fire

The Fort – F3 Dads – Reindeer Games/Frostbite 5K

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When: Saturday, December 13th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl.  There is not an age requirement.  The majority of kids will be between ages 4 and 14.  This is also a great opportunity to “headlock” men and introduce them to F3!

What: F3 Dads is an opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout!

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships.  This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

  • The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
  • The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

  • This is open to all PAX, kids or not, and is a great double-down opportunity.
  • We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
  • We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts.  Please IM White Lighting on Twitter @WeaThree if you able to assist.
  • The Reindeer Games workout for younger 2.0s will be similar to F3 workouts, but lighter and with kid-friendly exercises/activities. After warming up there will be more fun exercises/activities such as Relay Races, 2.0 Carries, etc.
  • Each F3 Dad workout will end in a COT and prayer.
  • In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
  • The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

 

 

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F3 Dads – Never to old for a Parachute…

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  • QIC: Rooney
  • When: 11/08/14
  • Pax: Homer, Hasselhoff, Icky Woods, Atticus, H, Bolt, Mega Bob, Dry Bones, Crab Cakes, Diddy Kong, Scrapper, Change Order, Lightning, Semi-Truck, Old Bay, Keeper, Picaso, Lioness, Acorn, Cyote, Deacon, Free Bird, Ranger, Sugar Cube, Sweet Sweet, Gears, Brick Master, Chicken Wing, Little Wing, Ralphy, Bayheim, Jeter, Picaso, Beacon, Early Bird, Solid State, Impala, Rooney, Jelly Fish, T-Rex
  • Posted In: Alcatraz, F3 Dads, Flight Plan, Golden Corral, Ring of Fire, Slow Burn, The Armory, The Fort

41 Dads and 2.0’s came out for a beautiful morning at WEP!  Although most Pax had been up early to post at there respective locations…they doubled down and came back for more (money back guarantee)!  In my case…my 2.0s are up before 6 A.M. every Saturday, so they were ready to roll when I posted in the #gloom.

While waiting to begin, the 2.0s made the most of the pre-workout mumble chatter by playing tag, running towards the playground and uniting with other 2.0s that were there!  I could not be more proud that two of the PAX were students at my school!  What an example they are for these younger 2.0s…#F3Counts.

-We began with a prayer and then moseyed out to an open field.  Of course my 2.1 and 2.2 were running around behind me while everyone else listened…but this is why we do it (and it did not surprise me)!

-Circled up with 2.0s in tow for our warm up in cadence:
-SSH – 10
-Merkins – 10
-Low, Slow, Squat – 10
-Windmill – 10

Tunnel of Love:
-Dads planked while kids crawled through the tunnel

Red Light, Green Light – 3 Rounds:
-Line up on a tree line
-2.0s run, Dads Bear Crawl

Races – 2.0s vs Dad:
-1st Race – 2.0 runs down to marker (cone) and back while dad starts with a burpee, runs to marker, does a burpee, runs back
-2nd Race – 2.0 runs down to marker and back while dad does 2 burpees, runs to marker, does 2 more burpees, runs back

Water Break (These are very popular among the 2.0s and many of the PAX (myself included)…not something common in an F3 post)

Mosey to Parachute:
-Make a mushroom
-Fist Bump – Fist bump your 2.0 partners and your father before getting caught by the parachute (8 rounds)
-Fruit basket mix up – Apples, Bananas, Oranges, and Pears (8 rounds)

Many of the 2.0s discovered that there was an opeing in the center of the parachute.  They enjoyed popping their heads through the middle while fellow 2.0s generated a parachute wave.  The conclusion of the parachute activity endend in a pig pile of 2.0s.  The pig pile was under the parachute…hilarious!

Mosey to Cones for Tag:
-Family Partner Tag
-Family vs. Family Partner Tag
-Blob Tag

Water Break

Mosey for some Mary in cadence:
-Flutter kicks
-LBCs
-Russian Twist
-Superman
-Pull Rip Cord
-Recover

Mosey

COT

I was inspired by the F3 workouts White Lightning Q’d this summer #ISI.  My 2.1 (Jellyfish),  was my inspiration for this Q.  Jellyfish continually asked me, “when can I come workout with you again?”  After repeatedly asking to post I decided there must be something significant that happened for him.  Who better to step up for than our 2.0s…right!

I don’t think that it was the workout that Jellyfish really wanted (although the parachute was pretty fun).  It is the same thing we get from the PAX…the fellowship and deepening of our faith.  It doesn’t really have anything to do with the workout, but the significance of our children’s time with us…their dads.

I don’t know what a good relationship with a father looks like.  I don’t know if my relationship was bad, mediocre or great. I do know that I wish it were more than it was and will be.  I am hard on myself as a professional and husband.  However, I am the hardest on myself as a father.  What a responsibility…not just to raise your children, but in my case…raise two little boys to be men!

As a man…sometimes you need to do burpees, sometimes you need to fellowship at lunch, but sometimes you need to pull out the parachute!

Aye!

 

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Mary in the middle

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  • QIC: Cash
  • When: 11/5/14
  • Pax: Jekyll,chicken hawk, opie, sharknado, senator tressel,who dat, trucker,change order, pebbles,Tatanka, chaser,WWL,assassin, chicken wing,lug nut,spitz,boy band,gears,one niner,fist pump,pusher,McGyver
  • Posted In: Ring of Fire

 

The Thang:

21 SSHs after the disclaimer. Warm up lap around the parking lot.

Continued laps with added pain stations at the corners

lap1-

10 Carolina dry docks,10 monkey humpers,10 bomb jacks, plank

Lap 2

20 Merkins, 20 mountain climbers, 20 sumo squats, plank

Lap 3

30 MNC, 30 Imperial walkers, 30 SSH, plank

 

Circled up for a rapid fire Mary session.  10 each of the following. No break:

lbc,dying cockroach,patty cake,heels to heaven, plank.

hip dip,screen door,in&out,freddie mercury,Russian twist, hello dolly,protractor,low slow flutter, plank.

peter Parker, Parker Peter, plank with leg lifts.

Mosey to the hill.

At the top, 10 pull-ups, 10 burpees. At the bottom, 10 decline Merkins, 10 donkey kicks.  Rinse and repeat x 3 .

To cool down, a couple of hill repeats with a jailbreak to COT.

Grateful to be out there and honored to Q.  Thanks for the support

 

 

 

 

 

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The Coop: Tossing the Pigskin was never so much fun!

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  • QIC: Anchorman/Cake Boss
  • When: 10/22/14
  • Pax: Anchorman, Santini, Bullwinkle, El Presidente, Chicken Hawk, Backdraft, Macquver, Senator Tressel, Pusher, Change Order, Big V, Red Eye, Assassin, Boy Band, Bolt, Opie, Cake Boss
  • Posted In: Ring of Fire

football-field500_0

17 men ventured out of the Fartsack to take on their daily downpainment at THE COOP.

Anchorman was circling like a shark looking for fresh meat. So he took the ball, literally, and we ran out to the gridiron. (field, not the restaurant).

Before launching in to craziness, COP

SSH, IM, Squats, Merkins, Windmills,

Mosey over to LAX field

Toss the football as far as possible, PAX sprint to ball

First man calls excercise, Last man call reps

6 times

Line up at end of field for indianrun, with a twist.

Line is lunge walking, last man frog hops to front for length of football field

Cake Boss was handed the ball

Mosey to paved gridiron lot

Short chat about Men encouraging Men aka Iron Sharpening Iron

Partner Chase – #1 runs, #2 does 5 merkins then chases #1, flapjack 2 Xs around football field

Defenseive Back drills acorss football field 50yards

#1 crab walk up and down hill #2 running across field and back, flapjack

#1 bear crawl up and down hill, #2 running across field and back, flapjack

#1’s go to endzone do 10 wide arm merkins, #2’s go to opposite endzone, do 10 diamond merkins

Flapjack, run 100 yards and do other merkins, complete 2x

Mosey to Parking Lot for ab lab

Cake Boss calling excercise move, non-stop movements, while 2 PAX run four corners of parking lot

Contnue until all comepete run

Line up at end of lot for lunge walks, bear crawls, sprints, then COT

Great group of men and honored to be a part of this gig called F3!

 

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Awaited Leadership

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  • QIC: Deacon
  • When: 10/29/14
  • Pax: Double D, Pusher, Chicken Hawk, Macgyver, Chicken Wing, Fist Bump, Anchorman, Destiny, Assassin, Beacon, Lugnut, Opie, Sharknado, Spitz, Boy Band, Decibel, Change Order, Tatonka
  • Posted In: Ring of Fire

Mosey to the parking lot on the side of the building

COP: IWs (20x), SSHs (20x), CDDs (15x), Windmills (15x), High Slow Flutters (20x), Low/Slow Squats (20x)

Mosey to the parking lot in front of the bus loop

Conditioning drill 1 (repeat 2x):
– Bear Crawl to the 1st line
– Psycho Bunny Hop to the 2nd line
– Bear Crawl to the 3rd line
– Psycho Bunny Hop to the 4th line
– Sprint back then do Diamond Merkins (10x) and Parker Peters (15x)

Conditioning drill 2 (repeat 2x):
– Crab Walk to the 1st line
– Frog Jumps to the 2nd line
– Crab Walk to the 3rd line
– Frog Jumps to the 4th line
– Sprint back then do Wide-Arm Merkins (10x)

Mosey to the marked parking lot
– 20 yard wind sprints to the 20, 40 and 60 yard lines then plank
– 100 yard dash (2x)
– 20 yard wind sprints to 60 then plank
– 20 yard wind sprints to the 20, 40 and 60

Mosey to the parking lot near our cars

COP: X&Os (15x), Oblique Ups (15x), Superman (3 x 10 counts), Burpees (10x), Moroccan Night Clubs (30x), Peter Parker Push-Ups, Heels to Heaven (15x), Burpees (10x)

Moleskin: We are the leaders who our community has been waiting for. Take action to lead and help others without being afraid to fail. Sven Goran Eriksson says that “the greatest barrier to success is the fear of failure.” We should rely on faith because God and His army of angels back us when we take the initiative to lead.

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The Fort – Black Diamond

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4 brave PAX met for an extra early downpainment at 4:55AM at The Coop for the next installment of the Black Diamond. While a little light in attendance, the PAX who were there brought their game face.

The Thang.

Warm Up
SSH x 50
Windmill x 20
Mountain Climber x 20

Mosey to the Band Lot
100m sprints with no recovery, all out x 20
at the halfway, 20 air squats

Next we moved onto Tabata. 7 exercises, 8 reps at 20s, with 10s rest in between
Jump Squats
Speed Skaters
Peter Parkers
Carolina Drydocks
Mac Tar Jai
Grave Diggers
Abs (LBCs, Low Slow Flutter, Freddie Mercury, Rosalita) – each is 50s with 10s rest

Mosey to the hill for Jacobs Ladder
12 Burpees down to 7 at the top of the hill
7 Merkins up to 12 at the bottom of the hill

Back to the band lot for the finale
30 yard bunny hop, 30 yard crab walk, 30 yard bear crawl, rinse and repeat.

COT

Naked Moleskin
Announcements – new workout starting tomorrow at Marvin Ridge
Prayers out to Maximus’s wife for speedy recovery with back pain and to Cable Guy for a quick recovery from his hernia surgery.
Praise for the blessings that are given to us everyday and for the men that make us each accountable to one another, our families, and our community.

Iron Sharpens Iron.

Next up with Red Banjo for a Black Diamond that he may contemplate for the midnight hour.

Chicken Wing

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Pre-Blast: The Fort Thanksgiving Convergence @ The Ranch

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Turkey

All PAX,

The Ranch will be hosting Thanksgiving breakfast full of pain and discomfort.

I know it sounds appealing, however the best part will be you’ll be with your F3 brothers in fellowship expressing Thanks for all the encouragement and “sharpening” our brothers have done for us this year.

Join Santini and Pusher as they lead us around The Ranch AO with some side dishes of merkins, LBCs and of course burpees. There may even be a surprise or two for attendees, especially after the 6 week detox cleans ends. Hummmmm…….interesting!

Post time will be 6am

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

Qs are Santini and Pusher

All AOs are converging this day at The Ranch.

Any questions, let Cake Boss or Pusher know.

Don’t forget the Shoe Donations for Charlotte Rescue Mission. Bring those to all workouts until 11/22.

 

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No Name Workout…..

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  • QIC: Trucker
  • When: 10/15/14
  • Pax: Trucker, Decible, Senator Tressel, McGyver, Chickenwing, Cornhole, Aquaman, Santini, Assassin, Anchorman, Cash, Cake Boss, Destiny, Flipper, Father Mulchay (FNG)
  • Posted In: Ring of Fire

15 PAX (1 FNG) ventured out into the rain as Mother Nature tried to put a damper on F3 workouts, NOT the case. The Thang:

COP:

30 SSH, 25 IW, 20 Merkins, 20 Windmills, 20 MC

Mossy to School wall and partner up:

Round 1, partner 1 wall sits while partner 2 runs around the playground, Flapjack

Round 2, partner 1 squats while partner 2 runs around the playground, Flapjack

Round 3, partner 1 merkins while partner 2 runs around the playground, Flapjack

Round 4, partner 1 LBC while partner 2 runs around the playground, Flapjack

Round 5, partner 1 Moroccan nightclubs (?) while partner 2 runs around the playground, Flapjack (YHC was losing oxygen from all the running he choose to do)

Round 6, partner 1 wall sits while partner 2 runs around the playground, Flapjack

Head to the School road:

Round 1, partner 1 runs up hill via side shuffle while partner 2 does bombjacks, Flapjack

Round 2, partner 1 runs up hill via karaoke while partner 2 does monkeyhumpers, Flapjack

PAX lunge walk up hill to ROTC building

Partner 1 does 5 pull-ups while partner 2 does 5 burpees, Flapjack 5xs (A workout by Trucker is not complete without pull-ups and burpees)

30 LBC

Protractor

COT

The rain finally stopped as we hit the hill, but the rain was refreshing. We started to see which PAX are regulars and which PAX are weather permitting. It’s only October and this is just a small preview of what Mother Nature throws at us in the winter. Welcome Father Mulchay (FNG)!

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Indian Land Shovel Flag Plant and Sausage Fest – 10/18

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Come celebrate yet another expansion spawned from The Fort where not ONE but THREE shovel flags will be planted. The three flags planted are representative of the three workouts developed in Indian Land on Mondays, Thursdays and Saturdays (The Tomahawk, The Arsenal and The Reservation).

Following the tour of the new AO (code for an epic beatdown), there will be the inaugural Indian Land Sausage Fest starting at 0830 (Decibel, there will be BRATS!). This should allow enough time for the PAX posting in other AO’s to come join in the fun. Bring your own drinks and lawn chairs (NO ALCOLHOL – we are on school property – Sorry Trucker). For PAX coming from other AO’s, the sausage fest will be held in the parking lot shown in the screenshot below. Click here for directions.

If you’d like to contribute to the Festivities, please add what you’re going to bring to the spread sheet here. All PAX should have access and can see what others are bringing.

Lastly, don’t forget to EH friends, colleagues, neighbors or anyone else that might want to come out.

Details for the Workout:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0700 – 0800
What to bring: FNG, Tylenol?!

Details for the Sausage Fest:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0830 – 1000
What to Bring: FNG, Drinks (NO ALCOHOL), Lawn Chair

The Reservation

Indian Land Reservation Parking Area

Bounty Hunter over and out!

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Thru Darkness Light

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  • QIC: Chaser
  • When: 10/08/14
  • Pax: CSPAN, Opie, Trucker, Stingray, Tatanka, Sharknado, Magic Mike, Assassin, Aztec, Aquaman, Speedo, Macguyver, Anchorman, Destiny, Cash, Cake Boss, Photobomb, One-niner, Boyband, Gears, Chicken Hawk, Chicken Wing
  • Posted In: Ring of Fire

My VQ and we were blessed with a total eclipse of the moon.  I took this as a sign to talk about those dark times we all have and how the best practice is to see the beauty in the darkness and place your trust in the light that is to come.  The morning gloom was ready to be pierced by 22 strong men ready for the unknown, but also confident in their ability to lift each other up.

Mosey to the Grinder for COP:

25 SSH

20 Windmills

20 Merkins

20 IW

The Thang #1 (Count off 1-4 and then form 2 lines across the end zone – odds and evens)

50 yard sprint (there and back)

10 burpees

100 yard sprint (there and back)

10 burpees

50 yard sprint (there and back)

10 burpees

Mosey to the pull-up bars

The Thang #2 – 4 Stations (3 min. at each station, no rest, move to the next station)

Station #1: Burpee pull-ups…because regular old burpees are boring

Station #2: Lunge walk up the hill

Station #3: 10 merkins / 10 curb crawlers (rinse & repeat for 3 min.)

Station #4: 20 squats / 20 LBCs (rinse and repeat for 3 min.)

RINSE & REPEAT all 4 stations.

Mosey back to parking lot for COT.

It was an honor to take the Q this morning and, as always, to be among this group of leaders.

 

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