Category: The Armory

Pre-Memorial Day Warm Up (t minus 1 week)

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  • QIC: Chicken Hawk
  • When: 05/19/2014
  • Pax: Cake Boss, Sea Ray, Green Wave, Decible, Pebbles, McGruff, Grid Lock, Boy Band,
  • Posted In: The Armory

http://www.dreamstime.com/-image1506504

 Nine men posted at the Armory on a nice cool morning where we worked our way around the grounds and had a total body work out.  Nobody was screaming other than Sea Ray when were got to the leg portion of the work out.  Nothin but laughing and tears of joy!

Warm-up in COP

  • Lap around the parking lot
  • 15 – SSH
  • 15 – Toy Soldiers
  • 15 – Imperial Walkers
  • 20 – Mountain Climbers

The Thang:  2 sets each @ following reps 20/15 – Run after each exercise routine

Shoulders

  • Shoulder Clean and Press (10 / 7 each arm)
  • High Pull
  • KBS

Legs

  • Thrusters
  • Lunge Pass Through
  • Squats

Arms

  • Bicep Curls (15 repeat)
  • Tricep extensions
  • Halo (10 left, 10 right)

Chest

  • One arm Merkins on KB (10/7 each arm)
  • KB Floor Press
  • KB Skull Crushers

Abs

  • Windmills
  • Russian Twist
  • Plank Rows (10/7 each arm)

COT

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The Armory – Cinco De Mayo celebration of PAIN!

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  • QIC: Cake Boss
  • When: 05/05/14
  • Pax: Tatonka, Carbomb, Highlife, Green Wave, FNG-Truss, Chicken Hawk, Senator Tressel, McGruff, Cake Boss
  • Posted In: The Armory

Its Cinco De Mayo and time to do the mexican hat dance with a Kettle Bell in hand.

10 PAX showes 9 completed the dance. I sure hope that FNG comes back….me siento!!

 

Thang:

Warm up jog

Stop at wall for dips and step ups

Continue Jog to COP

SSH’s

Merkins

Peter Parkers

Exercises 1 minute each

Kettle bell Swing

Kettle bell row R/L

Figure 8

Squat with Upright row

Mosey to front of Church Steps

Russian Twist

Goblet Squat

Partner Little Baby Jesus Wheel Barrows up steps x2

Lunge Press

Mosey to Front of parking lot

Plank Row

Halo

Tri Extentions

Bicep Curls

Mosey to Funeral Home Wall

Peoples Chair with Kettle bell

B’s to the wall.

Peoples Chair with Kettle bell

Mosey to Island

Partner Sprints

#1 Spint with KB and leave at top Sprint Back

#2 LBC’s

Swap

3 rounds

COT:

Great crowd at The Armory today. Good work and fellowship as some of our brothers took a field trip to the Muthaship. FNG – Truss did a fantastic job and we are hoping our other FNG comes back when he is feeling better.

See you in the Gloom!

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Pre-Blast: F3 @ The Fort Introduces “SPARK” Children’s Attention Home events

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firework pic

The Fort is launching our inaugural community service event where we will be locking shields with the Children’s Attention Home (CAH) of Rock Hill to help have a positive impact on children that have been rescued from abusive or homes of neglect (http://attentionhome.org/).  The men of The Fort have an opportunity to create a SPARK in the lives of these children to help them break a cycle of abuse and neglect.  SPARK events will be organized periodically throughout the year to allow the men of F3 to give back to the community as a collective group through organized events that engage the children in fun athletic types of activities.  First, what is SPARK?

S – Serving

P – Partnering with

A – And

R – Rebuilding

K – Kids

Event details – 

When: Saturday June 14, 2014, 9:30 launch

Where: F3 The Fort (WEP) Walter Elijah Park

What is it: Organized “field day” type events to engage the children in fun and fellowship together with the children of CAH, Ms and 2.0s.

Estimated completion time: approx. 2 hrs (by 0930 – 1130)

Logistics: Pax will meet at WEP (aka The Fort) at 0900 to be briefed on the events and special considerations when working with the kids

More info: Beverages and light snacks will be organized by Cake Boss for the Pax to provide.  CAH has 42 kids ages 2 – 17 so activities will be organized based on age. The day will wrap up with a devotional for the children. WEAR your F3 shirts if you have them.  If you don’t have them then buy one!

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Kettle Bell Beat Down (with a little yoga)

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14 men woke up from the Easter candy fog for a beat down.  Everyone did a great job adapting to the new exercises.

14 Men came for a Kettle Bell Beat Down.

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

 

Mosey to Station 1

KB Merkin

Figure 8 with a twist

Back Lunge with pass through

Toe Taps

 

Mosey to Station 2

Halo

Upright Row

Figure 8

KB Burpees

 

Mosey to Wall

Squat Curls

Shoulder Press

Dead Lift

Dip

 

Mosey to Station 4

Chest Press

Curtsy Squat

Skull Crushers

Reverse Bridge Leg up and Thrust (Fan Favorite)

 

Mosey to Origination point

Russian Twist

LBC with KB

Get Halfway Up

Plank Rows

 

Partner up and do a KB Relay

A lot of unique exercises were brought out today.  None seemed to please the crowd as much as the Reverse Bridge Leg Up Thruster.  It may classify as a Yoga move as Cake Boss called it.  Maybe next time the PAX with make it the full minute.

 

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4 Weatherproof Fort Mill Kettlebell Warriors

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The Thang:

Warm-Up 10-15min

Imperial Walkers

Side Strattle Hops

Squats

Merkin

Squats

Merkin

KB Deadlift –

 

Two Handed KB swing (2 min x 3)

One Handed KB swing (1 min x 3)

Workout

KB Merkin

KB High pulls

KB Goblet Squat

KB Over Head Press

Repeat 3x

KB Goblet Lunge/ Break Away Sprint

Repeat 3x

KB Goblet Bunny Hop/

Break Away Sprint Repeat 3x

KB Team Relay Race

DRY OUT & BE THERE TUESDAY

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Cereal Drive Challenge

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The Fort PAX,

Back in the late Fall we did a Food Drive for the Ft Mill Care center. The PAX collected just over 200lbs of food to be donated to the center. Well Done!

We are now going to ask you…..no I Challenge you to step up again in this way.

It will not be a long drawn out food drive, but a precise strategic special operations maneuver just right for men to accomplish.

A CEREAL DRIVE!!

cereal

Beneficiary: The Children’s Attention Home (Home for abused and Neglected kids)

  • The home houses, feeds, clothes and educates 42 kids
  • Kids eat….a lot!
  • They love cereal and not the yucky kind. Seriously…they specifically asked for the Good Stuff we all loved as kids.

Details:

  •  What: Each man to bring 5 boxes of cereal with goal of 250 plus from the PAX (See Challenge)
  • Where: Bring to any workout and turn in to the “Who” pax members
  • When: Now through Saturday April 12, (4/2-4/12)
  • Why: First step in building relationship with Children’s Attention Home
  • Who: Chicken Hawk, Senator Tressel, Cake Boss will collect items

The Challenge:

  • PAX goal is 250 boxes collected (approximately 4 boxes per man)
  • For every box short of 250 the PAX will do 1 burpee
    • For math majors 200 boxes collected – 250 goal = 50 burpees
    • Better 251 plus collects – 250 goal = HAPPY KIDS AND HAPPY PAX!!
    • Peer Pressure is encouraged!

 

Let’s get it done!!

 

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How many times are we going to do curls? What are ZUBAZ?

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10 PAX posted at The Armory for a muscle bound social club by CSPAN. The discussion got sideways with Cable Guy fumes and pajama workout pants from 1990 (Zubaz?). The conversation is of the highest quality at The Armory.

The Thang:               

The theme today was limited running to allow for more exercise.

We did a long walking warm-up around the high quality pavement at FHC stretching and trying to prepare minds and bodies for the week.

Divide lot into 4 corners all these exercise (15, 10, 5 each series)

Corner #2 = Burpee, merkin, Carolina Dry Dock.

Corner #3 = SSH, squat, monkey humper.

Corner #4 = LBC, Freddie Mercury, hello dolly.

Corner #1 = Kettle Bell Station = curls on every change over, two hand tri, squats, figure 8, halo, around waist, around ankles, plank rows, started out high reps and transitioned to slow sets of 5. Strange how slow counts create such soreness…we made 3 circuits.

Circle up for AB Lab Pro

Naked Man Moleskin

Stay in tune with the weekly email from THE FORT

Wednesday at NAFO

Chicken & Wisdom Friday Morning at Eternal offices (park at Zackbys)

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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March Madness at The Armory

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13 sporting souls showed up for some hot Kettle Ball action in the grand theme of NCAA March Madness. 64 (or 68) down to the Round of 32, Sweet 16 to the Final Four…  Needless to say our effort was notably better on the asphalt than on our paper office pool brackets.  Q had mathematical challenges… which were kept in check by the PAX.  Appreciate the “assist”.

The Thang:

Warm Up… Field of 64 (or 68)

  • 15 Imperial Walkers
  • 15 SSH
  • 15 Squats
  • 9 Merkins
  • 10 Wind Mills

Little Indian running before Survive and Advance…

  • Form two lines, one KB per line, Indian run around parking lot.
  • Pass the KB from front to back
  • Sprint on up to the front with the rock

Round of 32…

  • 10 Upward KB swings
  • 10 KB curls each arm
  • 10 KB tri extensions
  • Sprint down and back of parking lot x2

Sweet 16…

  • 16 KB figure 8’s – each direction
  • On the deck – 16 KB bench each arm
  • 16 KB LBCs
  • Lunge halfway, sprint halfway x2 – end of parking lot and back.

Elite 8…

  • 8 Merkins on the KB each arm
  • 8 KB overhead squats
  • 8 ATW high, mid and low
  • High knee sprint down and back of parking lot

COP – Final 4 Minutes of Mary…

  • An assortment of pain – Rosalitas, Merkins, Plank Ups/Plank Downs, Protractor, Flutter, Bicycle, et al.

COT:

April 5 Paintball in RH.  2:30 pm.  Crab Cakes is Q.  Contact him with your HC.

April 26 Twilight 5k Trail Run.  Sign up and enjoy the band, BBQ, and beer with F3 brothers and the family.   https://www.sportoften.com/events/eventDetails.cfm?pEventId=12414

F3 @ Rock Hill’s Cherry Park.  Starts in May.  Interested in Qing….contact CSPAN. Prelim site checks underway…. It’s ripe for punishment in The Thrill.

Big-ups for Hard Drive completing his 1st Spartan Race. Atta boys all around.

Thanks for the opportunity to Q ‘er up boys.  I will work on getting better next go around.

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Fort Tournament Challenge

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PAX –
Who is up for a March Madness tournament challenge?  For all those interested, join us on the ESPN “F3 The Fort” Group and complete a bracket.  PAX are encouraged to complete one or as many as necessary to advance their chances.  
 
Each bracket will be $ 10……..Winner will have the honor of picking up the 1st round of drinks at the next 2nd F and donating his proceeds to F3 Foundation or FM Charity of his choice.  
 
I hate to say it, but I will have to pull for Florida.  Painstaking, but better than Duke.
  
The ESPN group name and password are below.      
Menthol

This message is from Jay Neal who is challenging you to play Tournament Challenge on ESPN.com.

Get in on the excitement of this year’s NCAA Men’s Basketball Tournament. Compete against other fans as you fill out a bracket and earn points for every correct pick! Come out on top and you could win a $10,000 Best Buy gift card. Get a group together and earn plenty of bragging rights among your friends by winning it all. Best of all, it’s free to play and win.

Get in the action now:
http://games.espn.go.com/tournament-challenge-bracket/en/group?groupID=439501&groupp=aWxvdmVtZXJraW5zA&invitesource=email&inviteuser=NDcwNDM1NTM3A&ex_cid=invite-email-tcmen

Group:           F3 – The Fort
Password:     ilovemerkins

Here’s what else they had to say:     “We are a strong as the strongest man when we stand together, arm to arm, locking shields”……..Dredd.

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The Fort: Not one burpee…

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32 Strong Posted at The Fort for a Spring morning beat down.  Compliments of Santini and Dredd.

Great to have EG leadership down to the upper upstate and land of cheap gas over the last few weeks.  We wait for the full audit to be published….until then we keep going.

We remembered our PAX who headed out for Go Ruck last night.  Thier courage to do something bigger than themselves.  (Crab Cakes, Package, Cable Guy, World Wide Leader)

We are always as strong as the strongest man when we stand together, arm to arm, locking shields. – Dredd

Santini on Q – COP

SSH warm up, Merkins, Imperial Walkers, Carolina Dry Docks.

Move to Pain Platoon.  Squad formation.  Squat on commands, lunges, walk, sprints.  Seal Team Sit ups with flip to Merkins.  Rinse Repeat.

Dredd on Q – COP

SSH, Ab lab, Merkins x 400 in varying formations.  (Chuck norris, Jackie Chan, and some other marshall arts stuff I forgot)

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