Category: The Fort

Dick Webb, AB Board of Pain, and Lifting Heavy Things

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Pulled into WEP and parked at the little lot at the top of the hill. Had to unload some heavy things before heading down the hill to plant the flag at the COT area.

WARMUP: Stayed in the COT area for warmups.
SSHx25IC, WMsx7IC, IWsx10IC, CPsx10IC, HBWsx10IC, MNCx10IC. Completed the warmup by moseying from COT to the playground at WEP.

THE THANG:
Thang #1: Asked the PAX to find a spot where they can perform pullups ( or modify ) and merkins. DICK WEBB – 1st exercise 1-10 – Pullups, 2nd exercise 4-40 – Merkins. Totals = 55 Pullups & 220 Merkins, arms were smoked.

Thang #2: There is small parking lot at the top of the hill. This was our lifting area. Weinkie in this area is written below:
Sandbag = 5 ManMakers
Cindy = 5 Thrusters
2 – 35lb Dumbells = 5 Squat/Curl/OHPress
SlamBall = 5 OH Slams
20lb Rope & 50lb Sandbag pull = pull for 20 yards around the cones set-up in the area.

At the bottom of the hill heading down to the COT parking lot there was an AB BOP – See below:
100 – LBCs
90 – Flutters
80 – Penguin Touches
70 – Freddy Mercurys
60 – Reverse Crunches
50 – Mountain Climbers
40 – Big Boy Situps
30 – Straight Lower Leg Lifts
20 – American Hammers
10 – V-Sits

The routine was simple. Starting at the bottom of the hill complete the 1st exercise on the AB BOP. NUR to the top of the hill and enter into the lifting area. Grab a heavy thing and perform the described exercise ( asked the PAX to rotate which heavy things they lifted each turn ). Run back down to the bottom of the hill and perform the next exercise on the AB BOP. Rinse and repeat until complete.

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STKnow!

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🚨 Leaders on the Links Golf Tournament 10/28/2024 At 1:30PM 🚨

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Ready to hit the greens and support an incredible cause? The Leaders on the Links Golf Tournament is happening at Fort Mill Golf Club on October 28th, and we want YOU to be part of it! All proceeds will benefit the Children’s Attention Home and the F3 Fort Mill Community Scholarship—two amazing organizations making a real difference in our community.

⏰ Don’t wait—team registration is $500, but after 10/21, fees go up to $600. Get your team locked in now!

🏌️‍♂️ Sponsorships Available (deadline 10/14):

  • Hole Sponsor: $150 – Custom sign at one of the holes.
  • Silver Sponsor: $300 – Custom sign at one of the holes + banner recognition at the event.
  • Gold Sponsor: $600 – 1 golf team (4 players) + custom sign at one of the holes + banner recognition.
  • Platinum Sponsor: $1,000 – 2 golf teams (8 players) + custom sign at one of the holes + banner recognition + special recognition at the check presentation + social media shoutouts.

🎁 We need your help! We’re also looking for raffle prize donations—every contribution counts toward making this event a big success!

📅 Mark the date:
🗓 October 28th
📍 Fort Mill Golf Club

🔗 Register or sponsor today at https://givebutter.com/leadersonthelinks before spots fill up and prices increase!

🔗Looking to volunteer?  Sign up at https://www.signupgenius.com/go/10C0449A4A72CA1FF2-51495425-f3golf#/

Don’t miss out—get involved, have some fun, and make a difference for Children’s Attention Home and the F3 Fort Mill Community Scholarship! 💥

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Four corners and dropped passes

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WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers
THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of plank jacks, mountain climbers, shoulder taps, Supermans. Rinse and repeat with 8/16/32 reps.
Mozy to parking lot for four corners. Broken out by upper body, lower body, abs, and everything. Corner 1: 20 reps of merkins, CDD, Plank Jacks, wide arm merkins. Full lap to get to cone #2: 20 sumo squats, calf raises, monkey jumpers, bomb jacks. Full lap to get to corner 3: 20 big boy sit-ups, American hammers, box cutters, LBCs. Full lap to corner four: 10 burpees, 20 SSH, Mountain climbers, one leg merkins.
Mozy to COT for football warmups. Pax took turns being qb with remaining pax rotating in at wide receiver. While wr ran a post, remaining pax alternated between Al Gores, Squats, Merkins, American Hammers. Each dropped pass resulted in 2 burpees. (We did more than we should have)
Final parting wisdom…the mind quits before the body does, and somehow/some way it all gets done.
MARY: not present
ANNOUNCEMENTS: too many to remember including convergence, golf, bourbon tasting
COT: Prayers and praise for fellowship, progress with 2.0s

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Hill Sprints with beautiful sunrise

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WARMUP:
– SSH / WM / IW
THE THANG:
– hill sprints: 50%/75%/100%
– 7’s up the hill: burpees+big boys / mode of transport = backwards uphill run
– jack webb: 1:4 / merkins + OH clap
– hill sprints: 50%/75%/100%
MARY:
– Airborns hips
– brief broga
– Thunder burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Deep Burn

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It was a beautiful morning as we explored the land holding.

Ran down to the church for some stairs work.
Back down the street for a Dora.
Over to the playground for some swing work.
Back to COT for prayers and praises.

JWow

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Rabbit and Turtle Training

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8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.

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Rabbit and Turtle Training

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8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.

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The Eagle had Landed

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The Fort July 20th 2024
Four pax at the Fort. 55 years ago, apollo 11 landed on the moon (7/20/69).
Disclaimer, run.
Warmup: SSH (12x i/c); windmills; Imperials; Moroccan N/C; Low slow squats; big arm circles; peter parkers; plank stretches.
–Run
Thang 1: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – squats
Crab walks-LBC
Curb plank – CCD
–Run
Thang 2: Wall work
Wall sits, run out and do 4 merkins
Wall muscle ups
Balls to the wall
–Run
Thang 3: Apollo Elevens: start w/ 1 Bobby Hurley at the top, run down and do 10 merkins. Etc.
–Run down path to Harris street park
Thang 4: BBall court relays: run to half court, do exercise, run back to baseline, then run full court and do exercise, run back. We did: burpees (5 oyo); then mountain climbers (15 oyo).
Thang 5: Gazebo work:
Step ups, incline merkins, dips, squats, decline merkins, calf raises. We used the gazebo’s rafters to do five pull ups.
–Run back to WEP
Thang six: EAGLE mary
E=elbows to knees, A=amer hammer, G=gas pumpers, L=LBCs, E=Elbow plank
Fini
COT

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The Loop of Pain

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WARMUP: none

THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain station and Bear crawl between cones ending with 5 Merkins. Total of 75ft with 25 Merkins. Run 1/4 mile back to hot zone and repeat process.

MARY:

ANNOUNCEMENTS: none

COT: multiple prayer requests

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Buffet of exercises

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WARMUP: SSH, Hillbilly walkers, windmills, low slow squat, .8 mile mosey to amphitheater

THE THANG: 10 rounds 10 count, adding an excercise each round, lunge walk to wall followed by 1 kraken burpee, lunge walk back first 5 rounds, bear crawl was the mode for rounds 6-10: Exercises: Merkins, shoulder taps, big boys, LBC’s, ssh, squats, lunges, Bobby Hurleys, Heals to heaven. Grinder lead 10 minutes of Broga for a cool down, followed by The Airborne stretch, Mosey back to COT, 10 count burpees

MARY:

ANNOUNCEMENTS: Jaeger

COT: multiple prayer requests

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