Category: The Armory

Convergence to Support Army 385th MCT Deployment

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PAX,

Mark your calendars for Tuesday September 13, for a special Convergence to support YHC brother-in-law, 1st Lt. Tyler J. Strom (Convoy). As many of you know, Lt. Strom and his Unit (385th MCT) will be deploying in the following months. The goal for this convergence is to support Lt. Strom and pay homage to all our men & women who have served / currently serving our Nation. Lt. Strom will be your guest Q so come prepared for some PT and be sure you have a clean shave or you will suffer the consequences (his words!).

To support his Unit, we’re asking PAX for donations towards care-package items (review the list of items below). If you’re not the shopping type, you can give a monetary donation as well. Bring all items to the convergence. If you’re unable to make it and still want to give, reach out to myself (504-813-2901 / tommy.vadell4@gmail.com) and I can coordinate a pickup time with you.

When: Tuesday September 13
Location: Ballroom (875 Gold Hill Rd, Fort Mill, SC 29708)
Time: 0515-0600
2/3 F: 0600-0630 (Coffee & donuts will be provided / bring lawn chairs)

What to Bring:

  • Care-package donations
  • Monetary donations (going towards shipping & supplies)
  • Empty shoe box
  • Lawn Chair (for 2/3 F)
  • Red pill
  • FNG

Care-Package List (Do’s / Don’ts)

  • Foods
    • DO’S Rule of thumb – anything that can fit in their cargo pockets
      • Trail mix
      • Beef jerky
      • Crackers (peanut butter/cheese etc.)
      • Ground coffee
      • Chicken salad w/ crackers packets
      • Bars (protein/breakfast etc.)
      • etc.
    • DON’TS
      • Liquids
  • Candy
    • DO’S
      • Gum
      • Hard candy
    • DON’TS
      • Chocolate
      • NO SUGAR FREE CANDY. They don’t want any issues from the backside!
  • Hygiene
    • DO’S
      • Gold bond (Highly valued)
      • Tooth paste
      • Pads/tampons (they do have some females in his unit so ask the M to help out)
      • Deodorant
    • DON’TS
      • Mouth wash
  • Medicine
    • DO’S
      • Tylenol
      • Motrin/ibuprofen
      • Tums
      • Throat Lozenges
      • Moleskin (for blisters)
    • DONT’S
      • No liquid meds
      • Hard meds (Vicodin etc.)
  • Misc.
    • DO’S
      • Socks (athletic)
      • T-shirts
      • Magazines
      • Games (cards, soduko, crossword etc.)
      • Baby wipes / hand sanitizers
    • DONT’S
      • Adult Magazines

We thank everyone in advance for their support!

Bounty Hunter over and out!

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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 Three Amigos Fellowshipping on the 4th of July

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  • QIC: Chicken Hawk
  • When: 07/04/2016
  • Pax: Pin Up, Cotton Eye
  • Posted In: The Armory

On a day that was surly influenced by the advances of Spitz Army three mighty men held down the Armory to ensure we continued to sharpen ourselves  and we halted enemy forces in their track.  It was a great fellowship work out that included a lot of mumble chatter.  Thank you to Pin Up and Cotton Eye for keeping me company during my Q. AYE!

THE THANG

Lap around the parking lot

COP

Lunge walk to wall

  • No weight wall sit
  • Wall sit w/ 20 high pull
  • Wall sit w/ 20 chest out
  • Balls to w/ 20 chest up

Mosey to knee wall in center (5, 10, 15)

  • Step ups w/ weight
  • Derkins on weight
  • Dips w/ weight in lap
  • Skull crushers

Mosey to parking lot – Suicide Sprints

  • 1st round basic sprints
  • 2nd leg with exercises 20 Chest Press (x3) after each leg
  • 3rd leg with exercises 20 Plank Row (x3) after each leg
  • 4th leg with exercises 20 High Pulls (x3) after each leg

Randorama – 5 min AMRAP – Grand Finale

  • 5 KBS
  • 5 RH Curls
  • 5 tri ext
  • 5 LH Curls
  • 5 Squats

Mary w/ LBC, high/lo flutter and dying cock roach

It is a privilege to serve the men of F3!

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Humility: Part II

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  • QIC: Deacon
  • When: 6/20/16
  • Pax: Chicken Hawk, Bullwinkle, Trail Blazer, Bassomatic, Grid Lock, Change Order, Aftermarket, Digger, Peabody, OSHA, Howitzer, Dog Pound, Assasian
  • Posted In: The Armory

14 Pax entered today’s workout feeling spoiled and lethargic from Father’s Day. Lots of mumble chatter about the Cleveland Cavaliers’ win in the NBA finals. King James broke Cleveland’s 52 year curse of losing seasons. #Respect

The Thang:

Warm-up lap around the parking lot

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (20x)

Mosey w/ your kettlebell to the first stop sign.

Circuit 1: Upright rows (7x), Floor presses (7x/side), American Hammers(7x), Halos (10x/side OYO), Squat w/kettlebell above or in front of you when finished

Mosey w/ your kettlebell to the next stop sign.

Circuit 2: Overhead squats (7x), Upright rows (7x/side), Curls (7x/side), Around the world (10x/side OYO), Squat w/kettlebell above or in front of you when finished

Mosey w/ your kettlebell to the FHC exit door.

Circuit 3: Goblet Squats (7x), Kettlebell Holds w/10 counts, Ribbons (10x/side OYO), Skull Crushers (20 OYO), Squat w/kettlebell above or in front of you when finished

Mosey w/ your kettlebell to the FHC entry door.

Circuit 4: Tricep extensions (7x), Saxxon Press w/10 counts, Swings ( 10x), Squat w/kettlebell above or in front of you when finished

Mosey to the last parking lot:

Partner Drills – Line up at the stop sign and face the end of the parking lot

One partner runs a lap, the other does Floor Presses, Curls, Goblet Squats until the team hit 100 reps of each exercise.

AB Lab: Pepper Grinders (10x), Heels to Heaven (15x), Flutters (15x), Praise God’s (10x)

Moleskin:

Today, we revisited the 3rd F focus of humility. The opposite of humility is self-importance.

The common perception of “men” resembles the definition of self-importance.

Is this perception about men true?

If not, why do so many men have man caves that shut others out of our self-fulfilling business. We often find ourselves “too busy” dealing with our own “stuff” to tend to others’ needs.

When God and others call for help, are we listening with humble ears or are we too busy being self-important?

We are called to humbly serve the Lord (1st), others (2nd) then ourselves (3rd). Be humble and prepared to serve.

“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves.” ~ Philippians 2:3

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Improv at the Armory

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  • QIC: Geronimo
  • When: 6/6/16
  • Pax: Hotsauce, Bass-O-Matic, PinUp, Anchorman, McGruff, Bullwinkle, GridLock, Trailblazer, ChangeOrder, Cheddah, Spitz (respect), Twister (respect), BarryManilow, Clifford, Decibel, SubPrime, WilliamPenn, HandyManny, BoyBand (respect), Geronimo (QIC)
  • Posted In: The Armory

Monday morning and it was 4:55, YHC jumped into the F3 StankWagon with PinUp in the co-pilot’s seat and blasted out of the driveway neglecting all preflight checks, to assure arrival at the AO a few minutes early. The StankWagon rolled into the parking lot greeted with a couple of cars with sleepy forms inside which began to stir as PinUp rolled into the COP with his favorite DB. YHC grabbed 2 bells this morning. As YHC had the Q, there was a consideration whether it should be the 20# baby bell, or the 30#. SubPrime arrived sans-bell, and when given the option, chose wisely which left the 30# for the Q. No Problem, as the 40# Soul Crusher was in the front of the garage this morning. The thought of being Q with the Soul Crusher inspired queasiness.

In normal fashion, advertising that Geronimo is on Q results in 0 FNGs. Therefore the short disclaimer and a little lap around the lot to warm up.

The Thang
It took a minute to materialize what exactly this should look like but in F3 fashion, we throw something out there and things seem to evolve quickly into something that works.
Count off into 2 groups
Group 1
LBCs with KB
Group 2
10 KB swings
Swap- Repeat – Swap- Decrease by 1 until both groups complete 10 through 1 KB swings

Short mosey around the end of the lot and back to the other end with Bells in Cusak position
12 Single Leg Deadlifts each side
8 Single Leg Deadlifts each side
4 Single Leg Deadlifts each side

Bent over Row – Oblique Bends each side 4x8x12

Short mosey around the end of the lot and back to the other end with Bells in Cusak position

Standing chest press – Squat & High Pull 4x8x12

Short mosey around the end of the lot and back to the other end with Bells in Cusak position

Skull Crushers – Chest Press each side 4x8x12

Mosey back to start for Mary

COT

NMM

It was a bit of a rough start with the first station and how best to execute it in this setting. With a bit of group input and evolution it turned into something workable. It’s always a pleasure to lead this diverse group of High Impact Men.

Geronimo!

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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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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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Monday Morning Bear Crawl Blues!

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  • QIC: Seacrest
  • Pax: After Market, Pin Up, Longshanks, Night Crawler, Assassin, Airborne, Trucker, Change Order, Anchorman, Barry Manilow, Geronimo, Handy Manny, Howitzer, Craw Daddy (FNG)
  • Posted In: The Armory

14 of The Fort’s finest descended on The Armory this week for what promised to be a “surprisingly” difficult workout from YHC.  Trucker confirmed that running would be limited prior to committing to the weight vest.  He opted for it.  Also, Ginsu was there to celebrate his 36th BDay, so I tried to keep everything in sets of 36.

The Thang:

Take a “long loop” mosey around the parking lot to warmup and circle up.

COP

WM x 15

SSH x 30

Squats x 15

MNC x 30

Merkins x 10

Parking lot work:

Mosey with your bell to the lower parking.  Perform each 3 excercises, bear crawl to line, sprint to curb and mosey back.

Set 1:

Curls x 12 (each arm)

OH Press x 12 (each arm)

Tricep Ext x 12

Set 2:

Squats x 12

Lunges x 12 (each leg)

Single Leg Dead Lift x 12 (each arm)

Set 3:

Dollies w/ Press x 12

LBC’s x 12

Rosalita’s x 12

Rinse and Repeat Set 3

 

Mosey to the seating wall.

1’s perform Step Ups, Box Jumps, Dips

2’s perform Curls, OH Presses, Tricep Ext

Swith and finish

 

Mosey towards COT:

KB Burpees x 5

Clean & Press x 12 (each arm)

Captain Thor x 9 (5 w/ bell)

 

A lot of good mumble chatter this morning.  As always at The Armory.

Happy Birthday Ginsu (you’re old)

Great to see the FNG’s rolling in.  Welcome Craw Daddy!

Thank you, Assassin, for the Q opportunity.

Until next time…

Seacrest, Out!

 

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Quadruple Bogey

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  • QIC: Trucker
  • When: 04/11/16
  • Pax: Assassin, Longshanks, Anchorman, Change Order, Barry Manilow, Sen Tressel, Rooney, Spitz, Howitzer, Seacrest, Gizmo, Bass O Matic, Peabody, Chedda, Carbomb,, Airborne, Trucker
  • Posted In: The Armory

YHC was able to swap Q’s with Assassin late Sunday and after a day of the final round of the Master’s, had a great idea for the AO theme. Plus, Pastor David Chadwick spoke about how to be a better person in your walk with the Site Q and that there were 4 levels of where someone is. I of course found myself under the busy heart due to pressure in work, family, etc… just as did Jordan Speith found stress and pressure Sunday on the final round of the Masters. He was leading until the 12th hole; then, the unthinkable. He lost focus and crumbled with a quadruple bogey, going 4 shots down to the eventual winner. So what does that have to do with the AO you are asking. Well, just like PAX, we must always look to the site Q for guidance in times of stress, frustration, hopelessness, loss of direction, etc… Jordan will rebound due to his faith and talent, that is a qiven; us, can we rebound if we don’t have faith? I wonder that sometimes myself as there are days when faith is a fleeting moment and not the driving focus. A great verse that I heard Sunday morning at Forest Hill real speaks:

Isaiah 41:10 “So do not fear, for I am with you; do not be dismayed, for I am your GOD. I will strengthen you and help you; I will uphold you with my righteous right hand”

So with that message this morning, we took a quick lap around the parking lot.

COP: Good mornings, IW, Right leg squats, Left leg squats, SSH, slow squats, Moroccan nightclubs

The quadruple bogey begins:
4 exercises, 12 reps each, rinse and repeat 4x’s.
Right Arm Merkins
Left Arm Merkins
KB swings
Upright rows
Sprint to end of parking lot and back (interpretation is walking to 13th tee)

Right Arm Curls
Left Arm Curls
Skull Crushers
Squats
Sprint to end of parking lot and back (interpretation is walking to 14th tee)

Mossy to sidewalk benches
Dips
LBC
Flutters with KB press
Seated Squats
Loop around driveway/sidewalk (interpretation is walking to 15th tee)

Left Arm Shoulder Press
Right Arm Shoulder Press
Standing Chest Press
Overhead Tri Extensions

Mossy to COT – wanted to get to the 18th hole, but ran out of time.

Always enjoy Qing the Armory, great mumble chatter all around. One PAX said they were glad Jordan fell apart on the 12th not the 17th or 18th hole.

Read news letter for events such as Fastest 5K, Mud Run, Hog & Coyote….

Prayers to unspoken ones and for Assassin’s vehicle alarm warning of stopped cars.

Trucker

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