Category: Ring of Fire

The Clock Struck 5:15

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  • QIC: Chicken Wing
  • When: 10/01/14
  • Pax: One Niner, Chicken Hawk, Cash, Stingray, Speedo, Boy Band, Opie, Beast, Assassin, Destiny, Sharknado, Mr Wilson, Aztec, Magic Mike, Iron Pony, Trucker, Jekyll, Change Order, MacGyver, Gears, Pebbles,
  • Posted In: Ring of Fire, The Fort

At the pre-dawn gathering of 22 PAX, YHC gave the “I am not a paid instructor” speech. That is very evident and probably goes without saying. Brief intro of Tabata and the excitement was contagious and it could not be bottled. The PAX did not disappoint.

Mosey to Band Lot with karaoke right and karaoke left mixed in.

Warm Up
SSH x 20 IC
Windmill x 20 IC

Tabata Time (8 reps, 20s on, 10s off)

Merkins (Regular, Widearm, Diamond, Military) repeat
Carolina Drydocks
Mountain Climber
Jump Squats
Smurf Jacks
Speed Skaters
Burpees
Mary (LBCs, Russian Twist, Freddie Mercury, Hello Dolly)

Mosey to end line for some sprints

100m full out, bombjacks as rest
200m full out, bombjacks as rest
300m full out

Back to COT via mosey with karaoke right and karaoke left mixed in.

COT

Prayers to Destiny’s co-worker. Aging parent, sister with stage 4 cancer and son who is stuggling with addiction.

Prayers to over 600 mud runners to stay safe
Victory sports golf tourney 10/3
10/18 – Convergence at Indian Land – Sausage Festival
11/1 – WEP gladiator course #2. Post after regular workouts.
Chicken and Wisdom – Bible study on Friday’s. Call to action to post!

Finish with Lords Prayer.

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F3 The FORT Invergence Trivia

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What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

  1. Who slept in on the morning of their Q? CSPAN
  2. What was the original F3 group called? CAMPOS
  3. What was the original name of the Coop? Abundance of Pain
  4. “If your _KNEES_ aren’t dirty, you are not doing it right”
  5. Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
  6. Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
  7. LIFO stands for: Last one in first one out
  8. What song and band translates into the premise of F3: Rush, Tom Sawyer
  9. Has anyone splashed merlot during a workout? Yes
  10. What Metro pax led the first workout at the Fort?  Swamp Fox and Boone
  11. How many times has Dredd Qd at The Fort? 1x
  12. What does CSPAN stand for? Can’t seem to pick a name
  13. What was CSPAN’s second F3 name? Apple Jacks
  14. Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13?  Santini, DD, Senator Tressel, Peach, Red Banjo
  15. I2 stands for: Individual Initiative
  16. Who received the first “pom pom” trophy? Aquaman
  17. How many pax from Fort have completed a goruck?  6
  18. Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
  19. Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
  20. Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
  21. What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
  22. Part 2: Who is responsible for this exercise? Maximus
  23. Who coined the term “chicken and wisdom” Cake Boss
  24. Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
  25. Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
  26. Which member of the Fort Mill pax is lactose intolerant? Cable Guy
  27. Which Fort member Q’d his own workout of one? Crab Cakes
  28. Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked?   DD and Santini
  29. Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
  30. Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
  31. Who wrote the pre-blast for the very first Saturday workout at WEP? DD
  32. Who likes to do Mak Tar Jai with his legs? Trucker
  33. Where was the original location for Game Plan? Baxter Starbucks
  34. Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
  35. How many F3 workouts are there in the Fort Region? 16
  36. Who has the best hair? Still up in the air
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Sledding – It Looked Good on Paper

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  • QIC: Beacon
  • When: 09/17/14
  • Pax: Chicken Hawk, Back Draft, Deacon, McGruff, Cable Guy, Change Order, Who Dat, Gears, Cake Boss, Chicken Wing, Opie, Decibel, Sharknado, Pebbles, One-Niner, Spackler, Assassin, MacGyver, Car Bomb, Trucker, Boy Band.
  • Posted In: Ring of Fire

22 Faithfull PAX made the decision to see if Beacon would deliver a quality workout. YHC felt the pressure to ensure PAX of all fitness levels enjoyed a beatdown. I hope I delivered.

The Thang 

Slow Mosey (a short distance, to stay within close proximity of Beacon’s vehicle)

SSH x 12

Windmill x 12

Imperial Walker x 12

Mountain Climbers x 12

Morracan Night Club (palm up) x 12  ; palm down x 6

Split into 4 groups and grab a sandbag out of Beacon’s ride

Mosey to driveway in front of NAFO, with PAX carrying the bag, handing off to a teammate every 30 paces (or so)

Plank up, with your team, head to toe

Bear Crawl, Indian Run style x 3 (awkward at first, but a crowd pleaser)

Mosey to LAX field, still changing bag carrier every 30 paces

4 Corners

One memeber of each group pushes a sled, loaded with a sandbag, across the field and back (looked good on paper), while teammates do one of the following exercises. Rotate to next station when partner pushing the sled returns. Odd number, so we did 6 stations

Squat, Lunge, Squat Jacks, Monkey Humpers

Mosey back to small parking lot for:

Plank Sequence

Carolina Dry Docks x 15

Merkins x 10

Mosey to the big lot/ band lot

Suicides, going as far as you can in 5 yard increments,  for the following durations:

30 sec

60 sec

90 sec

I honestly can’t remember if we did any exercises in between these. I had planned to do 2 sets of these, but the clock was running out (and so was my oxygen)

Mosey back to COT for Mary

 Naked Moleskin

 After sharing the story of the little boy that was born deaf, then had an operation to give him the gift of hearing, YHC drew a comparison to the Q in the sky. What a miracle it is for us to have His ear. He hears our prayers. And, frankly, we can hear Him. For some of us (YHC included), we just have to adjust our ears (our heart) and listen.

Everytime I enter the gloom, it is a great experience. But, leading the PAX for me is also always humbling, exciting and invigerating. I hardly slept the night before. I was honored and look forward to the next time.

* I added a little something I first saw when posting @ F3Spartanburg a couple of months ago.Since this post, I have heard that it originated with F3Columbia. Whoever came up with it, thanks and “Aye!”  As each member of the PAX called out his birth name, age and F3 name, the enitre PAX echoed his F3 name. It helps reduce the mumble chatter, allows everyone to hear the guys F3 name and builds comraderie. I could hardly wait to see how it would go over with our PAX in Fort Mill. I think it was well received. 

See you in the gloom.

 

Beacon

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The Fort/Coop: Keepers of the why

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  • QIC: Santini
  • When: 9/24/14
  • Pax: Cake Boss, spackler, Senator Tressel, WWL, Chicken Hawk, McGruff, Cable Guy, Chicken Wing, Aqua Man, Decibel, Opey, Package, Assassin, Aztec, Rock Thrill, Sharnado, Trucker, Gears, Change Order
  • Posted In: Ring of Fire, The Fort

20 Pax found the well lit gloom at The Coop this morning for a a light sprinkle, cool morning, and some smack.

The Thang:

Santini on Q.  Mosey to School.  Found some dark and COP.  hold plank, 6 inch, up downs.  Debated if these were merkins, but opted for just stretches.  SSH, Imperial Walkers, Mountain climbers, squats, merkins.

Mosey to wall.  Partner does balls to wall while other runs to hill 5 pullups at ROTC center, switch.  Repeat with lap around park, repeat with squats versus bttw, repeat with merkins.  LBCs, 5 OYO burpees, mosey to parade deck.

10 yard sideways bear crawls, run the line ot other side, 10 yard sidways, down the field the entire field.  Shoulder smoker to say the least.

Line up for 5 burpees, mountain climbers, low slow flutters, merkins.

Moleskin:

Talked to PAX about being a keeper of the why.  No new PAX today.  Over half the PAX have been Q’s before.  The idea is that as a leader you don’t just own the What.  You have to own the why.  Why do we do what we do?  That has to be lead with everything you say, do, act.  Also discussd IATA again from Saturday.  Individual Initiative, Accountability, Teamwork, and Attention to detail.

In order to grow, and grow this thing big and with depth in the community, all of us have to own the why.  We need to see beyond the workout, into the lives we touch, and see the greater purpose and meaning behind this movement. – Santini

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Instructions Included

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  • QIC: One-Niner
  • When: 9/10/14
  • Pax: Chicken Hawk, Flipper, Pebbles, Boyband, Mr. Wilson, Aztec, Trucker, Backdraft, MacGyver, Assasin, CSPAN, Chicken Wing, Sharknado, Change Order, Chaser, Iron Pony, Opie, Cake Boss, WWL, Gears (FNG)
  • Posted In: Ring of Fire

Who ever said men don’t need instructions, I think a little direction always helps, so YHC brought his Pull-Up map with him to guide the PAX to victory (or PAIN).

Today was YHC’s VQ for the Coop. Great AO to roam and gather; although I believe about 10min in I had already forgot half my game plan, so I went audible – not sure if the PAX caught on to that or not, but it did leave me with 10min to spare at the end, perfect time for some COP ab work.

Warm Up:

  • 50 SSH
  • High Lateral Hops – 20sec
  • Merkin Jacks – 20sec
  • Jumping Lunges – 20sec
  • 25 SSH

Mosey to 100 yard lot

The Thang:

  • 100 yard sprint
  • 10 Burpees
  • 30 Lunges
  • 200 yard sprint
  • 10 Burpees
  • 30 Lunges
  • 400 yard sprint
  • 10 Burpees
  • 30 Lunges
  • 200 yard sprint
  • 15 merkins
  • 30 Squats
  • 100 yard sprint
  • 15 merkins
  • 30 squats

Mosey to parking lot

  • 25 yard Bear crawl
  • 25 Merkins
  • Squats while we wait for Six – keep it up, great work!

Mosey to back of ROTC for some Pull-Ups. The objective was to stay on the bar for ALL 5 sets of 10 rep pullups. If you touch the ground, there was a 5 burpee, 50 yard sprint penalty. Most made it through with no trouble (no burpees, that must of made the PAX push just a little harder on those pullups – just sayin). Testament though to how strong this group has become.

  • 10 Wide Arm Pull-Ups
  • 40 Russian Twist
  • 10 Chin-Ups
  • 40 Russian Twist
  • 10 Close-Grip Overhand Pull-Ups
  • 40 Russian Twist
  • 10 overhand/underhand Pull-Ups (switch at 5)
  • 40 Russian Twist
  • 10 Pull-ups – however you like to get there

COP – 10min of ABS

COT

Keep the spoken and unspoken in your prayers this week. Great workout today with a great group of guys! WWL brought up a great reminder this morning to remember that tomorrow is 9/11. Calling all PAX who are leading tomorrow to take some time in your COT to have a moment of silence and a short spoken word for all those that have fallen for this GREAT Nation. Because of the hands of those that want to strike down our freedom, it is a remembrance to our brothers and sisters who fight each day to keep us safe at home as well as to those that passed away in the tragedy. AYE!

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Next time, turn it up to 11…

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  • QIC: Jekyll
  • When: 8/27/14
  • Pax: Flipper, Aquaman, Beacon, Decibel, Trucker, Assassin, Cake Boss, Spackler, Chicken Hawk, Back Draft, Chaser, Cable Guy, CSPAN, McGuyver, One-9er, Opie, Sharknado, Deacon, Pebbles, Snowbird, Aztec, WWL,
  • Posted In: Ring of Fire

Goooood Morning!  Another installment of a Jekyll led beat down.  A VQ for YHC at The Coop.  23 men jumped out of the fartsack to a perfect 65 degree morning.  I felt like I gave it pretty good. Apparently, The PAX can be pushed more.  Spinal Tap says we can turn up to 11…  I like it!  Off we went:

5 Burpee OYO-mosey

Mobile COP:

SSH- mosey

Squat Jack-

Apolo Ohno

Jack webbx3

mosey

BLIMPS  Line up and cross the field and back with two sets of BLIMPS (5 burpees, 10 lunges r/l, 15 IW, 20 merkins, 25 plankjacks and 30 squats.

Mosey

6 minutes of Mary: LBC, Hello Dolly, Rosalita, Oblique V up RT, Oblique V up Lft

The Thang:

Mosey to Hill.  Audible- hill is under construction

Jacob ladder- Elbow Crawl up, Elbow crawl down- 7 trips

Top: Jump squat-5+ 10+15+20+25+30+35

Bottom: Monkey Humpers-5+ 10+15+20+25+30+35

Mosey to ROTC building

1 lap around car lot loop

50 LBC’s

40 Merkins

30 Squats

20 SSH

10 Pull Ups

20 SSH

30 Squats

40 Merkins

50 LBC’s

1 lap around car lot loop

Repeatseries

Plank until everyone is done.

Mosey to Shovel flag as team

NMM:

Great work this morning by 23 hungry PAX.  I said the same thing after my Colden Corral Q.  The Fort PAX continues to get stronger and stronger.  Todays work out was constant movement with no “10 counts”  A true testament to the collective fitness level of our men.  Take a step back and look at where you were a year ago.  On ward and upward.

Sometimes we need all  little course correction.  Today mine came with the reminder of choosing my words carefully.  Particularly when it comes to cursing.  There definitely is a way to motivate and lead by example with out the unnecessary F-Bombs.  We are buildingcharacter, not characters.  Thank you CSPAN for keeping me honest and for the #accountability. @#$%$%&#@!

Announcements: Invergence, Children’s Attention Home, Labor Day Murph, New AO on Monday in Indian Land, New “Black Diamond” work out, Camp Care 5k, Premature Oktoberfest: check website and email blast.

Prayers: Flipper’s friend for physical and emotional healing and guidance to safety during pregnancy and cancer. WWL’s brother- possible job layoff with wife, child, and baby on the way, Decibel- fo Noah and his health/growth as well as continued prayers for a healthy delivery and new baby.  Truckers family and friends as they embark on a fun and memorable journey to another country

Lastly prayers for our PAX men that have internal struggles spoken and particularly unspoken.  Know that when you stand around in COT, staring across at your fellow man, perhaps comparing yourself to him and his life- you may be thinking he has it together and you don’t- know that we are all struggling with something and this is the reason why we post. Every Time.  At least I do…

I love this f’n group.(sorry CSPAN)

Jekyll

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Virgin Qs, Curbs and Square Dancing at the Coop

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  • QIC: Chicken Hawk
  • When: 08/20/2014
  • Pax: CSPAN, McGyver, Deacon, Chaser, Chicken Wing, Spackler, Hard Drive, Opey, Snow Bird, Mr. Wilson, Sharknado, Pebbles, Assasin, One-Niner, Trucker, Beacon, Flipper
  • Posted In: Ring of Fire

Eighteen men rolled out of the sack and represented at the Coop.  Today’s routine was about building leadership.  Everyone that has never Q’ed in the past stepped up in COP to deliver some pain and get their feet wet with managing the circle in cadence.  We also talked about building leaders through the 3rd F.  All the leadership principals needed are written in one book, the bible, and I encouraged everyone to participate in Friday’s bible study at Game Plan or find a forum to get into the work with a group to grow and lead the God calls us to lead.

The Thang:

COP lead by Virgin Qs

 – Burpees

 – SSH

 – Merkins

 – Windmills

 – Burpees

 – Arm raised (half Jack Webbs)

 – Squats

Mosey to the new car line Curbs split into two groups

 – Plank walk shuffle

 – Curb Hops

 – Crab walk shuffle

 – Curb steps

 – Repeat

 – Return to bus parking lot by doing ladder hops

Mosey to bus parking lot for some square dancing…

 – Sprint 20 yards forward

 – Shuffle 10 yards to the left/right

– Run backwards for 10 yards

 – Shuffle 10 yards to the right/left

 – Repeat down to the other endzone (10 x)

 – Carolina Dry Docks

 – Merkins

 – Mule Kicks

– LBC

– Helo Dolly

– Freddie Mercury

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09/1/14- Labor Day MURPH Challenge

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f3logoII                                                                                                         usmc

Labor Day MURPH Challenge

NAFO USMC JROTC and F3

murph

WHO: members of NAFO USMC JROTC and F3

WHAT: the workout coined by US Navy Seal officer Michael Patrick Murphy;

  • One-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time

WHEN: Labor Day (Monday September 1st, 2014)

WHERE: Nation’s Ford High School (1400 A O Jones Boulevard Fort Mill, SC 29715)

WHY: The Murph workout honors Michael Patrick  Murphy a US  Navy SEAL officer who was killed during Operation Red Wings, a counter-insurgent mission in Afghanistan.

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Call to Action – We need more EHing!

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  • QIC: Chicken Wing
  • When: 08/06/2014
  • Pax: Chaser, CSPAN, Santini, Pebbles, Boy Band, Senator Tressel, Cornhole, Trucker
  • Posted In: Ring of Fire, The Fort

After some mulling around in the pre-dawn COT, Santini calls out, “who is Q’ing today?” YHC responds with an affirmative. Not sure quite what Santini was then calling out that he had prior commitments, doctors, appt, etc.

The Thang

Mosey to Sugar Creek parking lot. Circuit up.

SSH x 30 IC
Windmills x 25 IC
Mountain Climbers x 30 IC
Planks to
Carolin Drydocks x 25 IC

Mosey to wall

Wall Squat with a few PAX 10 counts. Hiatus for some bombjacks.
Back to the wall for squats with PAX 10 counts
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey to hill
Lunge Walks halfway up, switch to bunny hops to the top
Repeat on the way down

Mosey to front of the school and grabbed some wall

Tricep Dips x 25 IC
Derkins x 20
Tricep Dips x 20 IC
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey back to playground

Partnered up, partner #1 lap around, partner #2 doing Merkins, switch partners. x2

Mosied to the final round back to the paved hill.

Partner #1 sprint to the top and back. Partner #2 Bombjacks. Switch.
then Squats, then mountain climbers.

Sprint to COT.

Naked Moleskin.

Prayers to work wonders. They are heard everyday and are a source of healing and guidance.

Call to action. Each PAX to EH atleast 2 FNGs or PAX that have fallen out posting.

Lords Prayer.

Great job men, what a great peer led workout!

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Ft Mill Care Center Food Drive – Critical Need – CALL TO ACTION

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Ft Mill Care Center is in critical need of items for their shelves.

Just like we did last November, let’s talk up food drive at each of the workouts.

Beginning 8/2

Ending 8/23

Goal 300lbs

Q’s collect and give to Cake Boss or Anchorman when posting at AOs. Consolidation will be at WEP on 8/23, and we will turn it in that week.

High level needs include, canned vegetables, beans, fruit, meats, soups as well as dried beans and rice and bars of soap.

Any questions contact Cake Boss or Anchorman.

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