Category: The Fort

Making the Fort Great Again

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WARMUP: SSH, NightClubs, Merks, Squats, Flutters, Diamond Merks, WAM, BBS, Mosey and stretching.
THE THANG: 7s, 1 mile mosey with pain stations along the way, StepUps, Squats, Merkins, BBS, and a smidge of acceleration.
MARY: 5 mins of Mary
ANNOUNCEMENTS:
COT: Blood Drive, Dam2Dam, Bethel

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DORA meets Murph

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WARMUP:
SSS x25
Cherry picker x20
Imperial Walker x20

THE THANG:
DORA
100 burpees
200 merkins
300 squats
400 LBCs
500 flutter kicks
300 calf raises
Ran around WEP parking lot island while partner did reps
Ran over 2 miles

MARY:
Box cutter x15
American hammer x15

ANNOUNCEMENTS:
Read Newsletter

COT:
Prayers and praises

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Fun at the Fort

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Six for sixty minutes of cold, conversation, and calisthenics. Temp was a balmy 25 for <@U08733FAUCW> and <@U087NCUTMPT>’s first workout. Welcome brothers. Here’s what we did:

Warm-up
– 15 Side Straddle Hops (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– Stretch (L, C, R)
– Two Loops around the Lot

The Thang
Mosey to Park
– Stop at each swing for 10 Merkins, 10 Squats, 10 LBCs (10 total stops)

Mosey to Spring Building
– 10 Irkins
– 10 Dips
– 10 Derkins
– 60 Calf Raises

Mosey up Massey Hill to Pike
– 10 Burpees at the end of each parking row (3 rounds)

Mosey to back alley behind Springs
– 20 Flutters, run down and back
– 20 Alternating Shoulder Taps, run down and back
– 20 American Hammers, run down and back
– 20 Mountain Clumbers, run down and bac

Mosey to WEP Hill
– Jacobs Ladder (Merkins/Squats)

Mosey to playground
– 15 Pull-ups, lap
– 10 Pull-ups, lap
– 5 Pull-ups, lap

Mosey to COT
– 15 Ab Lab Sit-ups
– 15 Boxcutters (IC)
3.24 miles

NMM
Success is on the other side of belief. You have to believe your future dreams are possible. The man who believes he can, and the man who believes he can’t are both right. Your mindset shapes your outcomes. It is amazing what can be accomplished when you believe. It is even more incredible how much more you can accomplish when others believe in you. Set your goals, believe you can accomplish them, and put in the effort to get there. This is a new year. Believe you can accomplish great things.

Aye!
Italian Job

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Reflection and Acceleration

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Warm up

SSH
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Low slow squat
Merkins
Honeymooner
Downward Dog
Hamstring Stretch

The Thang:

Bear crawl Commander (Indian) Run in parking lot (or safe area to do so)

Lap around park
10 ofs round robin – what went well/acceleration opportunity (stop at each swing)

Lunges
Kraken Burpee
Merkins
LBCs
Others I can’t recall

Run to amphitheater
Dora (deep thinking Dora)

100 merkins
200 squats
300 LBCs

When complete each pax will think of a way to

Serve God
Serve Family
Serve F3 Brothers or community

15 Apollo Ohnos
15 Incline Merkins

Abs workout
15 each
Box Cutter
Leg Lift
V Up

COT
Name a Rama
Announcements
Prayers and praises

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Cake Boss has a big Wenkie ?

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WARMUP:
Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and Seal Team training. Thank you Prestone for your service!
Dynamic mosey down the path to Harris Street
THE THANG:
Run down path with exercises along way
Imperial Walkers
Low slow squats
Hillbilly walkers
Plank jacks
Seal jacks

Run up Harris Street each light pole do merkin
Cumulative Merkins
All the way to church 11 light poles

Partner Dora
100 big boys
200 mtn climbers
300 sumo squats

Mosey to park by Stinger Sports
7s
1Jump Squat
Bear crawl hill
6 Carolina Dry Docks

Mosey to springs lot
Wall sits and burpees

COT
MARY: Dips till time 60 seconds or so
ANNOUNCEMENTS:
CriOut gathering in Rock Hill
Clave Boss 5k & Convergence 12/24
COT:
Prayers for health and wellbeing for many families across the PAX

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Chillin’ at The Fort

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Chilly morning at The Fort, five men showed up for the fun. We began with a lap around the park, stopping at each swing for some warm-up exercises.
We moseyed to the top parking lot for some dips and arm circles. Back down to the amphitheater for a Dora session – Merkins, Squats, LBCs. Next, fast lap around the park, stops at each swing, merkins, squats, and LBCs – 10 each. Added bonus, first one to arrive at swing had to do 5 burpees.
We finished up at the amphitheater with two laps around with boulder over head and sprints up the hill near the power plant.

At the end we all did a cute jump through a prop which is part of the Christmas decorations :smiling_face_with_3_hearts:

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Takedown defense workout

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WARMUP:

side straddle hop
low slow squat
hillbilly walker
cherry picker
THE THANG:
ran 3/4 lap around WEP
doing 5. burpees at the swings on the 1st half
4 sets of
10 chinups (5 last set)
20 pushups
20 LBC’s
10 takedown defense
ran approx 3-4 miles

MARY:

fluttler kicks
American hammer
LBC’s

ANNOUNCEMENTS:

read your newsletter

COT:

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Dis and Dat

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It was a brisk morning in The Fort where 6 brave souls made the hard choice and accelerated their Saturday morning!! A quick warmup and we were off.

We toured The Fort while doing a little of dis and a little of dat.

Over to The Print Shop for some pull-ups and other bar activities.

Next to church for some schooling on Dora 1-2-3 with stairs.

Back to COT with some Mary stops along the way.

Jwow

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Where’s Grout?

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WARMUP:
20 SSH IC
10 LSS IC
10 HILLBILLY WALKERS IC
10 IMPERIAL WALKERS IC
10 MNCS IC
YOGA

THE THANG:
Mosey to the entrance of Pike Engineering for -2s of Derkins & Dips
Q3.10 Consistency – “The Consistent Leader is constant and regular in everything he does. His followers are drawn to him because his steadiness provides a safe harbor from the howling winds of Chaos and Flux that blow periodically through their own lives. He is their rock.”

Mosey to Print Shop for -1s of pull ups and knee ups.

Mosey to First Baptist Parking Lot
Plank it up – “Strong Routines are the framework of Consistency.” We in F3 know what to do. Wake up and exercise, everyday, We shouldn’t have to think about it, just do it. Remove unnecessary decisions, and create routines.
4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included all of the reps – 10 merkins, 20 squats

A couple of teenagers stumbled upon us in the parking lot and joined in on the fun. We asked what they knew about F3 and appropriately answered “Yall are crazy.” A brief intro to F3 was given, and they were named Nastradamus and The Cobbler. Nastsradamus runs cross country and stayed with us to the next stop.

“The Virtuous Leader focuses on bandwidth not perfection.” Reminded the PAX that consistency will help minimize the flux in our life. This isn’t about perfection, but about limiting the lows in our life. The things that keep us away from a healthy lifestyle that enables us to lead.

Mosey to Massey Hill.
7s at the Massey Hill. CDDs and Peter Parkers.

MARY: Flutters to 0730hrs
ANNOUNCEMENTS: Lots – Beers for Beetus, Pints & Padres, Bourbon & BBQ, Christmas Party
COT: Stays in COT

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