Category: The Armory

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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Burpee Bell

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  • QIC: Decibel
  • When: 09/29/2014
  • Pax: McGruff, Backdraft, CSPAN, Boy Band, Greenwave, Gears, Change Order, Chicken Hawk and Tatanka
  • Posted In: The Armory

Ten men came out for some nice Kettle Bell fun and found some burpees along the way.

Warm up Lap
One Minute on 20 Seconds Off
90/45
Chest to Back Pullover
Two Handed Curl/Preacher Curl
Goblet Squat
10 burpees

Mosey to Station 1
KB Merkin
Figure 8
Back Lunge with pass through
Toe Taps
10 burpees

Mosey to Station 2
Halo
Upright Row
Dead Lift
20 Sidewinder (Serpentine) Burpees

Mosey to Wall
Squat Curl
Shoulder Press
Stairway Wheel barrow
Dip
10 burpees

Mosey to Station 4
Chest Press
Peoples Chair
Skull Crushers
Balls to the wall
10 Sidewinder (Serpentine) Burpees

There was plenty of chatter today amongst the PAX about how much they enjoy the burpee. I hope that they were able to get their fill today. Shout out to McGruff for asking for more burpees.

Prayers for all the PAX that are nursing injuries and illnesses.
Praise for Chicken Hawks wife and her job

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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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The Armory = Full Metal

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  • QIC: CSPAN
  • When: 09/15/14
  • Pax: Boy Band, Cake Boss, Change Order, Chicken Hawk, Deacon, Green Wave, Senator, Stang, Tatanka, Gears, Catfish, & Beacon.
  • Posted In: The Armory

I was called from the bullpen so Pebbles could maintain the Q schedule at Tomahawk.

So a dozen men unhitched themselves from the fartsack and attempted to encourage YHC while he was struggling after a prior day of Black Diamond version #3.

The Thang:

SSH x25

IW x20

Squats x20

Moroccan Night Club x20

Long plank series with stretching

Windmills x20

Calf raises x20

Mountain Climbers x20

About this time I got the first verse of “Are we going to use kettle bells today”

Long back stretching and discussion using superman and paratrooper

Mosey to half wall

Set #1 Derkins, Inclinerkins, & Dips – all 20 reps

Set #2 Step Left, Step Right, & Double – all 20 reps

Set #3 Repeat of set #1 & 2

About this time I got the second verse of “Are we going to use kettle bells today”

Mosey to stairs

Bear crawl up and down x3 reps “real crowd pleaser” #redpill #FEBA

About this time I got the third verse of “Are we going to use kettle bells today”

Mosey to our spot to do our kettle bell portion (everything done with bell)

Set#1 Around your calves, waist & halos

Set#2 Curl left, Curl Right, & Tri

Set #3 Full Situp, LBC, & Hello Dolly

Set #4 One handed Plank with rotation and press, either arm, and 10 push ups

Set#5 Squats, calf raises, & forward press

Set # 6 Lawn mower start, top shelf press, & shoulder press

Set #7 Merkin on the bell, either hand, & chest pass

Rinse and repeat until 0600

Nobody asked for extra credit

Moleskin:

Fun morning, great chatter, good discussion, and fun.

Read your newsletter.

Always an honor to Q,

Appreciate the enthusiasm,

CSPAN – over & out

 

 

 

 

 

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Glad F3 was calling me to crawl out of the fartsack and Q

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  • QIC: Trucker
  • When: 09/08/14
  • Pax: Change Order, Who dat, Decible, McGrufe, Backdraft, Chickenwing, Cake Boss, Opie, Sharknato, Gridlock, Beacon, Trucker
  • Posted In: The Armory

Grateful that I had a reason to get out of the fartsack this morning, had the itch to fartsack, but knew that if I slept and not Q, I wouldn’t hear the end of it (right CSPAN?). As I spoke before we hit the pavement with some legs workouts to recover from BRR (funny no PAX who did the BRR showed up), F3 has become a major influence in the YHC life and has done changes that your YHC would not have expected. Still a long way to go though, but grateful for F3.

 

The Thang:

Run a lap around FH parking lot

20x SSH

20x IW

10x Merkins

10x MC

1 minute on, 10 seconds off of:

KB Swings, Goblet Squats, Skull Crushers, Curls, & Clean – Press

Walk lunges switching arms with KB to funeral home

Run with KB to opposite corner of parking lot

10 burpees OYO (can’t have a workout without a burpee)

10 Squats w/KB

Run to benches in front of FH with KB

20 dips, 20 LBC w/KB; rinse/repeat 3xs

run to FH wall

Wall sits with KB, 10 squats; rinse/repeat 3xs

Run lap around FH parking lot

Repeat 1 minute on, 10 seconds off rotation

Walk lunges switching arms with KB to funeral home and back

COT, prayers to BRR PAX, injured, sharknato’s wife, Trucker’s wife, and all other unspoken prayers. We missed some of the regulars (hint hint CSPAN and Boy Band), lots of chatter regarding the football weekend and who showed up to play and who didn’t. Glad I rolled out of bed, always a blast at the Armory!

Yours truly, Trucker

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Labor Day Murph – NAFO USMC JROTC

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  • QIC: CSPAN
  • When: 09/01/2014
  • Pax: 1-Niner, Aqua Man, Atari, Audit, Beacon, Bogie, Burgundy, Cable Guy, Cash, Chicken Hawk, Chicken Wing, Cobra Kai, Deacon, Decibel, Freebird, Fusion, General, Iron Horse, Italian Job, Jeckle, Maximus, MacGyver, Miagi, Pebbles, Red Banjo, Trucker, WWL, Cobra Kai 2.0.
  • Posted In: Flight Plan, The Armory, The Snake Pit

Perfect day for a double down was said “loud & clear” by 29 hard chargers on Labor Day 2014. #redpill

0515 gather for your normal Monday F3 workouts across Fort Mill.

0630 gathering around the shovel flags at NAFO HS

  • group “Pledge of Allegiance” – lead by Cable Guy

0635 warmups

0640 “Murph” 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.

WHY: The Murph workout honors Michael Patrick Murphy (May 7, 1976 – June 28, 2005) a US Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star and the Purple Heart.

Murphy become a United States Navy SEAL in July 2002, after participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan during Operation Red Wings, a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the US Navy SEALs. Murphy and two other SEALs, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers.

0705 Extra credit – as we finished, we would pickup a runner, and make an additional track lap until the group finishes, most got a + 2 laps.

0730 COT, Pray & Praise, and Ball of Man

Notes:

Welcome to Atari and Miagi

3 high school age warriors, none of which were from NAFO, all 3 from FMHS, one was a JROTC

Fast group blazed through this Murph – BRR is good training

Double down groups were higher than expected – Armory, Flightplan and Indian Land

Pebbles was the only 40 pound vest “runway” model – props and T-claps

High quality mumble chatter, and very encouraging group battled through a very humid day

Some skinny kid with no beaning and no sweat pants showed up and burned the track up – Red Banjo is even faster on flat track

Great effort by all, always an honor to lead F3, especially on a day when we honor a hero. Until we #CSAUP again,

Over & Out,

CSPAN-

 

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Like your hair is on fire!

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  • QIC: Package
  • When: 9-1-2014
  • Pax: McGruff, CSPAN, Decibel, Bogey, Trucker, Change Order, Gridlock, Backdraft, Boy Band, Chicken Hawk, Cobra Kai (missing 1 - sorry!)
  • Posted In: The Armory

A baker’s dozen sweat it out at the Armory for the long awaited return of PKG on Q. I had to beg borrow and steal gear to make this as horrible as possible. T-Claps to Cobra Kai for the heavy metal.

 

The Thang

Pain stations – BYOKB  1:30 per

Incline Merkins

Flat Press

Curls

Goblet Squats

Dead Lifts (2-45’s and O-Bar) Ouch!

Tri Press

Clean & Press

Figure 8’s

Kettle Bell Kicks

Jump Rope 2X

Box Jumps

Hair Burners with a 35# Plate

 

Moleskin

This actually turned out worse that I dreamed it would. There was constant mumble chatter with regard to the length of the jump ropes to the parking lines stopping hair burning progress. I’d like to thank Greenwave for the hair burner idea, definitely a crowd pleaser. It’s been over a year since we launched the Armory, and the fitness level of the PAX is quite impressive. I look forward to getting back out their on a regular basis once this debacle known as BRR is behind me.

 

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BB: Reject Passivity

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  • QIC: Deacon
  • When: 8/25/14
  • Pax: Chicken Hawk, Boy Band, Bogey, Tatonka, McGruff, Decibel, Who Dat, Change Order, Green Wave, Grid Lock, Backdraft, Sharknado, Opie
  • Posted In: The Armory

Jog one lap around the parking lot.

COP: Side Straddle Hops(20x), Imperial Walkers 20x), Merkins (20x), Squats (20x).

Partner drills and pain stations. The Pax ran to each station with a kettle bell. 

Partner Drill 1: One partner does LBCs while the other does the following.
– Rows (10x each side)
– Tricept extensions (10x)
– Curls (10x each side)
– Squats (10x)

COP: Windmills (15x)

Wind sprints then repeat Partner Drill 1. 

Drill 2: One partner does Flutters while the other does.
– Oblique bends (10x each side)
– Figure eights (10x each way)
– Kettle Bell Swings (10x)
– Russian Twist (10x)

COP: Spiderman push ups (10x)

Wind sprints.

AB Lab: Hello Dollies (15x), Heels to Heaven (15x), Rosaletteas (15x), Oblique Ups (15x)

Moleskin: We need to reject passivity as Jesus did. Robyn Davidson mentions this as she states that “The most difficult thing is the decision to act. The rest is merely tenacity. The process is its own reward.” It is our duty to take action when God calls.

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The Armory – Run Forest Run!!!

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  • QIC: Cake Boss
  • When: 08/18/14
  • Pax: McGruff,Gridlock,Decibel,FNG - Oppie,Deacon,Catfish ??, Chg Mgmt ??, Senator Tressel,FNG - Sharknado,Back draft,Green Wave,Chicken Hawk,Cable Guy,Cake Boss,Beacon,Boy Band
  • Posted In: The Armory

forest-gump-running

So after a road trip to the City of Brotherly Love (Philadelphia) and eating total garbage for 4 days, YHC felt the need to clean out the system and get back into F3 conditioned fitness shape.

Everyone knows “The Boss” ain’t fond of running, but he also knows the benefits it brings regardless of his distaste for the activity. So, The Armory had a little more movement today than a usual Cake Boss led beat down.

Warm Up

Jog

Lunge walk

Shuffle right/Left

Jog

SSHx15

CDDx10

IWx15

Lunge Walk

Shuffle right/left

Jog

The Thang

100 reps each exercise with partner

Partner #1 Runs lap around lot

Partner #2 does reps

No stopping….recovery is for the weak. Ha Ha!

Curls

Squats

Swings

Presses

Russian Twists

Merkins

Dips

COP

SSHx20

LBCX15

Rosalitax15

Superman for 10 count

Para shoot for 10 count

Merkinsx10

COT

16 manly men including 2 FNGs endured pain cooked up from Cake Boss!

Tastes so Good!

 

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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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