Category: Slow Burn

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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Slow burn

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  • QIC: Backdraft
  • When: 11/07/14
  • Pax: Gears, Pusher, Boy Band, Double D, Cornhole, Sharknado, Opie, Assassin, Anchorman, Nirvana, LugNut, Carbomb, Spits, Solid State
  • Posted In: Slow Burn

15 strong willed took off from the CFA to Mosey to Lowes for a slow burn morning to warm things up.

At Lowes circle up for 20 SSHs, 15 IW, 15 Windmills, 10 Merkins

Mosey to starting line for 25 yards of Karaoke, High Knees and Backwards runs times 2

Time for tabata

Slow Squats, Mountain Climbers, Flutter Kicks, LBCs, step ups, merkins (your choice), and wall sits.

Mosey back to CFA for COT.

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Bowl of Candy

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  • QIC: Cornhole
  • When: 10/31/14
  • Pax: Cake Boss, Destiny, Assassin, Pusher, Boyband, Trucker, Lug Nut, Anchorman, Spits, Solid State, McGruff, Gridlock, Stang, Gears, Old Bay
  • Posted In: Slow Burn
16 gathered for a candy induced beat down.
The Thang
COP
Warmup – SSH, IW, Windmill
Selected in random order by PAX
Number represents exercise count and health wise least bad to worst
1-Sweet tarts – Karoke
2-Hershey Kisses – Bear Crawl
3-Tootsie Roll-Side Shuffle – not completed, ran out of time
4-Laffy Taffy-Lunge walk
5-Jelly Beans-Alligator Walk
6-York Peppermint Patty-Diamond Merkins
7-Milk Duds-Mac Tar Jai
8-Mike &Ike-Wide Arm Merkins
9-Swedish Fish-Jump Lunges
10-Brachs Candy Corn-Bomb Jacks
11-Tootsie Pops-CCD
12-Skittles-Windmill
13-3 Musketeers-Jump Squats
14-Reese’s Pieces-Squat Jacks
15-Raisinets-Merkins
16-Hershey’s-Russian Twists
17-DOTS-Crab Walk – not completed, ran out of time
18-Snickers-Hello Dolly
19-Kit Kat-Calf Raises
20-Twix-Parker Peter
21-Almond Joy-Freddy Mercury
22-Milky Way-Plank Punch
23-Baby Ruth-Peter Parker
24-M&Ms-Ski Abs
25-Butterfinger-Mtn Climbers
26-Whoppers-Squats
27-Take 5-Monkey Humpers – not completed, ran out of time
28-Reese’s-LBC’s
29-Twizzlers-Burpees
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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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Assassin in the Gloom

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  • QIC: Assassin
  • When: 10/3/14
  • Pax: Anchorman, Opie, Magic Mike, Hard Drive, Sharknado, Solid State, Iron Horse, Bounty Hunter, Destiny, WWL, Gears, Tatonka, CSPAN, Pusher, Iron Pony, McGruff, Senator Tressel, Boy Band, Assassin
  • Posted In: Slow Burn

19 Men survived Assassin’s VQ and as appropriate it was modified/slowburn/easy street.

The thang:
Mosey to Empire Pizza throwing in a few buttkicks and lunges
Circle up for pain with SSH’s Windmills, Imp Walkers, MNClubs, Speed Skaters
3 stations set up to perform (ten counts together) guard rail pull-ups, wall seats and balls/walls a few times with moseys between stations
Back to COP for some abs pain including LBC’s, Freddy’s, H Dolly’s, Supermans, Mtn Climbers
Mosey to encounter a few bunny hops and backwards sprints, then on to a few wall sits and merkins
Nice stroll back through the Chick-Fil-A drive thru

Not too bad, no serious complaints on the VQ!

Prayers to Santini and his family. Destiny has a co-worker with many issues, Mom not doing well, sister not well and son an addict. Ford family (cyclist in Baxter killed this past week.)

Q school coming up Rock Hill
Indian Land convergence coming up October 18th

Appreciate all the guys showing up Friday!

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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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Pre-Invergence DownPainment

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  • QIC: High Life
  • When: 09/26/2014
  • Pax: Trucker, Package, WWL, One-Niner, Boy Band, Assassin, Sharknado, Solid State, Gears, Gecko, +1 more whose name I missed on the recording (sorry!!)
  • Posted In: Slow Burn, The Fort

12 PAX rustled out of bed for a pre-invergence downpainment at Slowburn.

The Thang:

Mosey from Chik Fil A to parking lot beside Baxter’s Bunch

SSH x20
Low Slow Squat x20
Windmill x20
Merkins x15
Walking Imperial Walkers from one end of lot to other
Karaoke to end of lot and back
Side Shuffle to end of lot and back
Bear crawl to end of lot

Mosey to Empire Pizza

Partner up for Crazy 8’s.  Partner 1 runs in parking lot in a figure-8 shaped patten while Partner 2 performs a series of exercises.  Exercises are 8 reps each of Merkins, Squats, LBC’s, and running partners choice.  Each partner runs and does the exercise set 8 times.

Mosey to Lowe’s parking lot

Break into groups of 4 for 4 Corners.  Corners are various waypoints in the parking lot such as light poles spaced approximately 100 yards apart.  Corner 1 does 10 Carolina Drydocks and 20 LBCs. Corner 2 does 10 Burpees and 20 Morccan Nightclubs.  Corner 3, 10 Merkins and 20 Hello Dollies. Corner 4, 10 Diamond Merkins and 20 SSH’s. Rinse and Repeat x2.

Mosey to Empire Pizza for Wall Sits and Balls to the Wall x2.

Mosey back to Chik Fil A.

COT – Reminder that tonight is The Fort’s Invergence at 5:30 at the ASC Greenway.

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And the Band Played On

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  • QIC: Cornhole
  • When: 9/19/14
  • Pax: Tatonka, One-Niner, Pebbles, CSPAN, Crab Cakes, Change Order, Boy Band, Catfish, Opie, Sharknado, Iron Pony, Iron horse, ??? (sound-off in comments), Deacon, Cornhole
  • Posted In: Slow Burn

15 instrumental men unknowingly participated in an orchestrated Slow Burn

Mosey to Lowes Parking Lot
F – SSH x 20- High knees, Butt kickers, IW x 20, Sideway Squats
3 – Windmills x 15, Bear Crawl, Lunge walk, Moroccan Night Club x 20, Bunny Hops, Lunge Walk, LBC x 20, Crab Walk

S – Mosey, SSH x 20
L – Mosey, Karaoke, Merkin x 10, Side Shuffle
O – lunge walk, Sideway Squats, backwards lunge walk, Sideway Squats
W- mosey, Mtn Climbers x 15, Mosey, Peter Parkers x 15, Mosey Parker Peters x 15
B – Mosey, Sprint, Diamond Merkins x 10, Sprint, lunge walk, Sideway Squats, backwards lunge walk, Sideway Squats
U – mosey, Wide Arm Merkins x 10, CCD x 10
R – Mosey, Plank Punches x 10, Alligator Walk
N – Mosey, LBC’s x 20, Flutter Kicks x 20, Freddy Mercury’s x 10

Sprint/mosey to COT

Appreciate everyone’s flexibility and going with the randomness.

Announcements
CSpan – Carbomb Party next Saturday at CSpan’s
Crab Cakes F2 Opp Movie Night FURY
Invergence Friday 9/26
Opie VQ @IndianLand
Monday KettleBell instruction

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Not so Slow Burn

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  • QIC: Hard Drive
  • When: 9/12/14
  • Pax: Cornhole, Assassin, One-Niner, Change Order, Trucker, Package, Boy Band, Gears, Aztec, McGruff, Iron Pony, Pusher, Jekyll, CSPAN, Solid State (FNG), Hard Drive
  • Posted In: Slow Burn

16 PAX took to the humid gloom this morning for some of the Q’s least favorite exercise:  Running.  I figure I’d honor the BRR guys by inverting the ol’ adage:  This wasn’t a marathon, it was a sprint.

The Thang:

Warm up jog from CFA down to the Empire Pizza lot.  It was all downhill from there.

Circle of Pain, suicide-style:  Pax circled up by the front drag.  One at a time the PAX would do a suicide to the first two crosswalks (about 75 yards to second x-walk) while the rest would do the called exercise OYO until the runner returned.  Some of the called exercises include:

SSH
IW
Squats
Calf raises
Merkins
CDD
Windmills
LBC
Mountain Climbers
Moroccan Night Club
Freddie Mercuries
Burpees

Some of the exercises were duplicated b/c YHC didn’t expect that many PAX and is thoroughly unoriginal.

Mosey to sidewalk and partner up with someone of like speed for some 100’s.  Teams needed to combine for 100 supine pull-ups, 100 merkins, and 100 squats.  One ran to the end of the strip (about 100 yards) and back while the other exercised.  Flip-flop until done.

Mosey to the end wall for some people’s chair.  Few ten-counts with arms up and arms out.

Finally find your partner and form two columns at the end of the strip.  Race your partner home to the Shovel Flag, AYG.  Second man to the SF had to do 5 Burpees.

Moleskin:
YHC walked out the front door this morning and nearly ditched his plan when he was smacked by the humidity. Decided to push through however, mostly because I didn’t have a back up plan.

Today was the Moroccan Night Club version of a workout.  It started out easy enough with plenty of jokes and mumble chatter and CSPAN exploring new definitions of OYO.  By the end of the COP it was getting quieter.  By the time we were done with the 100’s the “I thought this was moderate” comments had started.  Which got me thinking about how I love seeing how this workout has grown since it’s first session at the end of June.  Not only in the number of regulars and turnout, but also in the variety of workouts and how we continue to stretch the definition of moderate.  There was a lot of heavy breathing at the end… mission accomplished.

Welcome to FNG Solid State.  He pushed hard for his first workout and made it all the way to the end. Way to push and hope to see you back brother.

Announcements:
– Black Diamond workout this Sunday Baxter YMCA @ 0630. CSPAN is your Q.  First rule of Black Diamond is you don’t talk about Black Diamond.  Definitely don’t post.
– Spark 2 event for Childrens Attention Home is on for the week of Sep 22.  Pre-blast is here
– Mudrun is coming 10/4.  Need 3 more PAX for Fort teams.  Reach out to One-Niner
– Victory Sports Golf Tourney on Friday 10/3.  Reach out to Assassin, we need to get some F3 representation.
– Invergence on Friday 9/26 at 1730 (5:30 pm for those of you who do not habla) at ASC Greenway.  Evite is here

Prayer Requests for CSPAN’s father and a certain mule (had to be there), Gears’ brother who will be undergoing an operation that might help restore his sight, and others spoken and unspoken.

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