Category: The Fort

Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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AKA Invergence

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This is happening!!!

Invergence following the
AKA culminating convergence
on Saturday 4/30

Topic: Shield Locks
Panelists: Pusher, Cake Boss, Fogerty, and Maximus
Location: WEP Ampitheater
When: 4/30 post-COT, circa 7:45-8:15
Coffee: Yes! Thanks Uhaul, 2nd F guru!
Detail: bring a chair, and maybe a clean shirt because you sweat a lot

Read More on Shield Lock from Q Source

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Not AKA

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Warm up: SSH, Merkin, Windmill
Airwolf Tabata w/ hand-selected playlist

45 seconds Merkins
15 second rest
45 second shoulder tap
15 second rest
1 min plank

45 seconds seal jacks
15 second rest
45 second knee hop
15 second rest
1 min plank

45 seconds flutters
15 second rest
45 second rower
15 second rest
1 min plank

45 seconds penguin
15 second rest
45 second burpee
15 second rest
1 min plank

Transfer over to Band Camp who lead us through some leg exercises, most in cadence and bear crawls that were uphill and unfortunately long.

COT with a total of 35 from AKA at Milkshake and a few shield lockers that joined for the prayer.

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2022 Weight Loss Challenge

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The First annual F3 the Fort weight loss challenge is in the books!  The winner took home approx. $1800 smack a roos, with 2nd place takIng $200 and 3rd place $100.  We had 21 (almost 22) participants  who deposited a C spot into Uhaul’s pocket for safe keeping.   The group lost approx 272 pounds collectively over a 90 day period.  January 3rd began the adventure. April 4th closed it out.   Nice work by all who participated and our other brothers who encouraged the group!  Sometimes we discuss the King, Queen and Jester, but these guys took action with their Queen and the results make it that much better.

I think we can call it official…

1) @Shield at -13.4% (need to meet for cash)
2) @Pacman at -13.1% (I can Venmo or cash)
3) @Rock Thrill at -12% (I can Venmo or cash)

Total # lost 272 pounds with an average of -12.4 or 5.3%. Solid work PAX. Let’s keep it up. This is a marathon not a sprint.

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Tasting 2022 – It’s back

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The calls for a repeat performance have been numerous.  In fact, they started the day after the previous event.  The need for our invigorated male community leadership remains.  Therefore…….without further adieu…….YHC presents:

Spring Tasting 2022:

The Date – Saturday, May 21

Time – 1700-2100

The Place – 631 Quicksilver Trail – The Reserve at Gold Hill

The Ante – $50, a bottle of bourbon to share for tasting and a folding chair if you are the type to bring a cigar (or not) and pontificate with Twister (or not)….or just listen to him intently (or not).

The proceeds will benefit:  the scholarships for all 3 local high schools which F3-The Fort started this past year.

This will be our third time gathering for this event.  If you’re looking for some high quality 2nd F and to support a great cause, c’mon out.  And even if you aren’t a bourbon enthusiast, or just want to make a guest appearance, get in on this anyway.  Our semi-annual  gathering is fast becoming a premier 2nd F event in the Fort.

More details will be forthcoming, but get the word out to your fellow PAX and get the date on your calendars now.   YHC looks forward to your presence and participation in the festivities.  A good time is sure to be had by all.

See you there!

Cyclops

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The Best You can Do is All That’s Asked of You

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YHC got a last minute request to lead at the Colosseum.  Of course, the privilege was accepted and off we went.  11 PAX assembled, were disclaimed and we moseyed off for some “fun”

COP – various exercises in cadence, a few burpees sprinkled in and we moseyed from there to the flag for a Pledge of Allegiance, afterwards – we were off to the bottom of light pole hill.

PAX were given the advice – “The best you can do is all that asked of you”.  The instructions were to do a series of the following at each light pole:

7 – burpees, 23 – squats, 19 – merkins, 48 side straddle hops.  More on the significance of the numbers later.

Upon completing each light pole, PAX returned down the hill and attempted the same at every other light pole.

At 0555 – YHC called a return to COT and PAX obliged.

NMM – This was YHC’s first Q since my father’s passing.  When considering the best way to honor him, it seemed fitting to use the date of his birth (7-23-1948) as the numbers of reps for the exercises we completed.    It also seemed appropriate to pass on the very advice he was given by his mother, YHC’s grandmother – hence the title of this back blast.  The advice is simple, yet entirely fitting for anything we take on in life as leaders – whatever the calling may be.

Shower Curtain, YHC thanks you for the opportunity to Q and to share, in the process, some timeless and relevant advice that serves as a good reminder to us all.

The best you can do is all that’s asked of you.

Grandma & Dad, thank you.

Gratefully,

Cyclops

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(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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SQUALL AT THE FORT

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Seven men posted at WEP. Three for Milkshake, and four for The Fort.
Not a tempest, not a gale, but squall best describes the initial conditions (rain and gusty winds).
Us bootcampers broke off and did:

Ran around the band shell a couple of times and then circled up on the band shell stage.

Warm up:
SWIMLAPPS
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 10x)
Mountain Climbers (IC 10X)
Low Slow Squats (IC10x)
Arm Circles, forward and backward
Peter Parkers
Plank stretches, up dog, down dog

Performed across the stage floor:
Toy soldiers
Lunge walk
Duck walks

Thang 1: Prison yard burpees
Start with 6 burpees at end 1, bear crawl to other end and do 5 burpees, bear crawl back and do 4 et cetera until 1. Total is 21 burpees.

Thang 2: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
American Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imperial Walkers
Squat jumps
step ups
SSH
Repeated the three chapters

Mosey run into the neighborhood. Ran up/down stairs. Came across the Milkshake guys.

Back at the AO right at 0730, with the Milkshake guys alongside.
Fini

Strong work by all men. Sometimes foul weather can be fun.

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F3 AMRAP 4 AUTISM

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F3 AMRAP 4 AUTISM

B.L.U.F.

Saturday April 2nd there will be a #BEATDOWN of epic proportions (AMRAP style) at Alcatraz.  This #SNOTWOGGLER is being delivered in order to support families with autism (like mine) get the resources they need.  The average cost for ABA therapy is $60,000 per year and can be much higher depending on the severity and need.  Autism Strong Foundation is a local non-profit that is “Founded on faith and led by inclusion, our mission is to provide the strongest support, community and hope for those touched by autism. All funds raised by Autism Strong are mindfully donated to our community in the way that will make the greatest impact; connecting families and children to the resources they desperately need.” Give HERE if you feel so lead.

THE WHY:

“For I know the plans I have for you, declares the Lord…” Jeremiah 29:11

My son Noah was diagnosed with Autism Spectrum Disorder in June of last year.  The verse from Jeremiah is a truth that my M and I have hung on to ever since that day.  Admittedly there have been many days where we have doubted, more than I’d like to admit, as we’ve worked to learn and navigate this new world we were thrusted in to.  When we do doubt, Noah is quick to bring a smile to our face with his infectious laugh or just his sweet demeanor – reminding us that while this world may be new to us, he has been here all along and we must only try to see things from the perspective God has gifted Noah with.

Through our journey we have found an amazing community and organization with a local nonprofit called Autism Strong Foundation.  The foundation was started to help families that cannot afford to help their children get the care they need for autism.  My M and I know firsthand, after battling with insurance for coverage, how difficult it can be to carry this burden on top of everything else.  We know many families are losing that fight or just cannot afford to help their children with the extremely high cost of therapy.  Some families must make a choice between paying the power bill or therapy for their special needs child, could you imagine that decision?

 

THE WHAT

  • F3 AMRAP 4 AUTISM is taking over Alcatraz on Saturday April 02.
  • 0630 launch with brief warmup and explanation of the day’s event
  • 0650 Event Start. AMRAP below workout for 32 minutes (Partner or OYO)
    • 54 shoulder to overhead with coupon
    • 54 yard walking lunge with coupon
    • 54 KB swings to eye level
    • 54 squat cleans with coupon
    • Run 1 lap around the park
  • 0722 Clock Stops
  • 0730 COT & Winners Announced
  • 0745 Coffeteria

 

 Other Details

  • Workout is open to ALL MEN – regardless of if you donate. #CorePrinciple and all…
  • We will be gathering as many coupons as we can. If you have a sandbag, kettlebell or cinderblock please bring it.  Recommend no more than 50 lbs.
  • AMRAP 4 AUTISM is an annual event started by Autism Strong Foundation in 2013.  April 30 is the “official” event.  It will be at Matthews Sports Plex and is going to be a TON OF FUN.  Check it out HERE and register or just plan to come hang out and enjoy this awesome community event!  The workout is the same as above and they will have sandbags for all participants.

 

How you can help

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Coast to Coast Qs

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A mid-week substi-Q request left YHC a bit concerned on how to fill an hour of pain. Fortunately, the request was picked up by an old friend of The Fort that now resides on the other coast, 88.

88 and YHC met early to get a lay of the land. He volunteered to lead us off, but needed to know where a few things were. It was a dark and chilly morning, and the wind was cutting.

14 PAX gathered just before 0630hrs, and all got to meet the brother from the Gold Rush Territory. With one fresh face in the crowd, a strong disclaimer was given, along with the 5 core principles.

The Fort broke off from Milkshake for a little mosey to the back side of the Pike Engineering.

COP
10 Merkins IC
20 SSH IC
10 Squats IC

Then we moseyed to the entrance of Pike Engineering, and did a set of Minus 2 at the masonry knee walls. Starting with 20 incline merkins and rotating with dips, we did all the reps and eventually made it to 0. The high numbers and pain cause confusion for several PAX, but we won’t name names here, will we Italian Job?

88 led us on a mosey back to WEP, where cones were laid out in 4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included 30 Mountain Climbers at each cone
• Fourth lap included all of the reps – 10 merkins, 20 squats and 30 mountain climbers at each cone

88 handed off to YHC and we started at the front of the amphitheater.

Typically, if I have prepared a message, it’s because I need to hear it. Several things have prevented me from posting consistently over the last month, and I can feel it when I do make it out. So, in a plank position, I went over 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.”

Recover and run one lap around WEP, performing 5 burpees at each swing. Cyclops and Italian Job led the way, with Clickbait giving chase. “5 more” burpees were continued in front of the amphitheater while waiting for the 6, or Stang to return from the woods. Stang was incredibly uncomfortable in the open area of the park, constantly gazing towards the trees. I’m not sure if the sun rising early helped either.

“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.

Next up, Dan Taylors. All the way across the WEP field. A few PAX wanted to play on the playground, and I heard rumblings of other shenanigans, but feared turning around to see what they were doing. The field was longer than I thought, but we got 55 squats and 220 lunges in.

“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.

We moseyed back to CoT, and with a minute to spare, got 5 Mike Tysons – Bear crawl and Crawl bear in to close it out.

We welcome FNG Spit Valve, had prayers and praises for those at D2D and to those in Ukraine and affected by the conflict in Ukraine. T-claps to Clickbait who is organizing some relief efforts to that part of the world.

Thanks again to 88 for answering the call to lead! We look forward to your return.

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