Category: The Fort

You good with a shoulder workout…good

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Man, it’s a good day when I get to Q with Spiderman and our full Shieldlock posts. It was steamy, the bugs were active, we worked a lot, struggled to breathe a little and I have to believe, we’re all better for it. I’m writing from memory and that means the details are fuzzy. If you feel slighted, you should’ve been there.

More or less, it went like this…

Spiderman on Q with a few warmup exercises.
Run out the back of WEP, down the never-ending path to the bottom of Harris St…you know what’s coming. Spiderman marked chalk lines up the major hill to our left.

At the bottom, 2 alternating V-Ups (like a killer dying cockroach)
Run up to the first chalk line, 2 Spiderman Merkins…how fitting
Run down to the bottom, for 4 alternating V-Ups

Run up to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 8 alternating V-Ups

Run up to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 12 alternating V-Ups

Run up to the fourth chalk line, 8 Spiderman Merkins
Run down to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 16 alternating V-Ups

Yeah, that was a smoker which covered about 2miles total. Hand off to Maximus:

Make our way back on the trail with a few stops for exercises as a group, along the way.
Line up on one end of the park.
Bear crawl until I call out Carolina Dry Docks or someone takes a break from the bear crawl, at which point we’d do a burpee (so much better).
After a few stops, we made it almost 1/2 way across the park then circled up in the grass.

Full set of Jack Webb using the traditional exercises. You know, since we didn’t do much with shoulders.

Afterward, we made our way to the playground.
Grab a spot to do pull-ups and do 1 burpee into 5 pull-ups, starting from a dead hang. Do this set 3 times.

A few ab exercises then COT.

Read your newsletter & check in on Tinsel.

Spiderman & Maximus

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The Barry Returns: July 1st 2021

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  • QIC: Barry Manilow, BassOMatic, Twister, Boss Hogg, Cake Boss
  • When: 07/01/2021
  • Posted In: Pre-Blast, RPG, The Fort

July 9th 2020 was the inaugural running of The Barry, a 5mi run plus additional mile making a 10k around Regent Park at 7pm and 95 degrees.

So THE BARRY RETURNS  July 1st 2021 and in The Fort fashion, an event with some level of difficulty and whole lot of fellowship including Pizza, PBRs (and water) and a participation prize.

  • Last year we raised money ($360) for the 809 Foundation honoring Mike Doty. This year we are supporting Foundation for Fort Mill Schools and so PAX are encouraged to toss some cash in the bucket as Pizzas and Beers are donated and all proceeds will got to the teachers! Its about the community……and doing something crazy of course!
  • PayPal: https://www.paypal.me/f3thefort

Don’t ask me why it’s called The Barry. The list of why we do things in F3 is endless and so you can add this one on there. THE BARRY RETURNS is like Hollywood sequels where it will be just like the original but random cheesiness injected… enter The Barry Committee. Barry Manilow, BassOMatic, Twister, Boss Hogg & Cake Boss.

Now pay attention; Running is not the only option!!

THE ROUTE FROM 2020 HAS CHANGED…..MORE EXCITEMENT!!

  • You can
    • run it
    • ruck it
    • bike it
    • walk it….. and if you are World Wide Leader…..you can power-skip it.

This is a Thursday evening and there will be 2ndF following. Please see Sign Up Genius so we can get an idea on numbers and the plethora of prizes (not).

https://www.signupgenius.com/go/5080E44A5AE28A64-thebarry1

Details:

    • Who: All PAX that are interested….spread the word
    • What: 3 -6mi event with Pizza and drinks to follow….(bring own adult beverages if not a PBR fan)
    • When: Thursday July 1st at 7pm
    • Where: 7000 Regent Parkway (giant pyramid building….really unique place)
    • Why: Seriously ??
    • How: Just show up with gear to do what you do and have fun

Additional Information:

  • Bring chair with you for 2nd F
  • Please use Sign Up so we have idea on numbers: https://www.signupgenius.com/go/5080E44A5AE28A64-thebarry1
  • Event will kick off at 7pm Sharp, with cold PBRs and hot Pizza to follow.
  • Participation prize while supplies last
  • Great opportunity to EH someone and show them how nuts we really are

Let Cake Boss know of any questions.  Don’t Miss THE BARRY.…..you only live once!!!

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Tasting and fellowship for a cause

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PAX:

It’s been talked about for months and, finally, will come together.  Here’s the format:

Date to gather – Friday, June 11, 2021

Time to gather – 1800 to 2100

Place – Reserve at Gold Hill Clubhouse 631 Quicksilver Trail

What to bring – Three things:  1) A chair, 2) If you’re tasting bourbon, a bottle to share with fellow enthusiasts.  if you’re tasting hops and barley, a 6-pack or growler/crowler to share.  If you are doing neither and are tasting water, YHC will have you covered.  And 3) A recommended donation of $50 (or whatever you are comfortable kicking in) which we will collectively donate to the charity of our choosing.

YHC will have catering from Moe’s provided.

Why are we doing this – It has been said to those whom much is given, much will be expected.  As leaders, our obligation is to pay it forward or, as we say in F3,  give it away.  As we roll into summer, let’s use this evening to celebrate great fellowship, our blessings and the chance to be a positive force to a group in need – whomever that ends up being.

I look forward to seeing you there!

Cyclops

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Respectable Beatdown

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We had 10 men, including an FNG show up on Saturday for the workout at WEP.  After the disclaimer, we jogged around the park to the parking lot on the corner of Ardrey Street.  We did the following warm-up exercises:  SSH, Imperial Walkers, Windmills, and Plank Stretches.

Next, we ran down Ardrey Street and took the path down behind the park.  I explained to the Pax that Fort Mill has some of the best cross country runners in the state.  They train at WEP each summer by running laps around the park and running hill repeats on the hill in front of us.  I added 10 merkins at the bottom of the hill and 10 squats at the top to break up the running.  Our FNG was in front of the PAX each lap, he also wore a cross country t-shirt.  We thought Hot Wheels was fitting based on his efforts.

We headed back to the playground for the hand-off to Rebel.  Rebel quickly transitioned the workout to a partner Murph.  Partner 1 ran to the statue on the hill and back to the playground while Partner 2 started the exercises (100 Pull-ups, 200 merkins, 300 Squats).  Lots of encouragement and hand slaps as we knocked out the exercises.  Once complete, we ran around the park as a group, caboose  to the front.  We had enough time to do a few ab exercises before time expired.

Great job everyone!

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1 – 17 – 18 and Foundations at The Fort

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Today at WEP there was an event to honor York County Detective Mike Doty who died in the line of duty on January 17, 2018. 1 – 17 – 18.

When Grinder asked me to Q today, the same day as the event., I jumped at the chance. One – I needed to get out of my rut and Grinder knew that. Much appreciated G!! Second, I wanted to tie those numbers – 1 – 17 -18 – to my workout as well as deliver a good message to the PAX.

The deal was pretty simple. We ran a loop of about 1.2miles around the perimeter of WEP, with stops for fun. At each of these stops, 5 total including starting at the COT and finishing at the amphitheater, we did the following:

* 1 burpee
* 17 SSH
* 18 Merkin
* 2 min plank for discussion
* 1 burpee
* 17 Reverse LBC
* 18 CDD
* All were 4-count, in cadence (rather rapid). We changed the merkins and CDD to single count after my left shoulder popped after midway through the 3rd round. Getting old stinks!!

Everyone did great. The mublechatter was great, and the group did real well watching their form. I’m sure we are all going to get rashes from that wonderful WEP grass and all the goonie-goo-goos that are in it. GEE THANKS NASA!! HA HA!!!

That was right at 30min. I handed it over to Grinder who had a BoP set up for a quite effective and horrible ab lab of 7-8 exercises, 25-50 (4-count) reps each. Then he ended the fun with Thunderstruck Burpees – playing AC/DC’s “Thunderstruck”, every time you heard “Thunder” or “Thunderstruck” you did a burpee. That’s 33 burpees in 4:52. Nice ending Grinder!!! Going to have to remember that one.

COT, P&P:
* READ YOUR NEWSLETTER. Get involved. Invigorate the leader in you.
* A lot going on in everyone’s lives. We lifted up quite a lot to our Lord!
* Many of us, including myself, doubled-down and did the Doty Memorial Run about 30min later. Awesome!!!

NMM – Foundations:
– DISCLOSURE – This is a repeat of my message at Golden Corral earlier this week. I thought it was important enough to repeat in order to reach as many PAX as possible.

At each stop I pieced together the following. All around us in Fort Mill, Charlotte, etc. we see development, improvement, building, “progress” and such. You can’t go anywhere without seeing it.  The first thing builders do is prep the ground to handle the foundation, then build the foundation solid and strong. That takes some time to do, then they continue from there. They know that without a solid, strong foundation that is securely connected to the structure, whatever it is they’re building will NOT last long, nor will it be able to withstand stresses, etc, from storms or whatever it is exposed to.

When we are drawn to F3, as well as throughout our F3 journey, we are set out to improve ourselves in many ways – physically, mentally, socially, spiritually, etc. We strive to become better, stronger, faster. We start slow then progress as we become better and better. Each day we move ahead in our progress, we lay a brick in our structure of becoming a better person.

My challenge to the PAX was for them to gauge their foundation. What are we building on, and what is the basis on why we are trying to get better? Your foundation should be your relationship with the Lord, and it needs to be as strong, solid, and connected as you can possibly get it. Most people reach out to the Lord when they are in need. There is nothing wrong with that at all, better then than never. But that does not always yield a solid foundation that can endure even the most strongest of storms.  The best way to build a strong relationship with the Lord is to abide in Him every day. Become a son to Him, and let Him be your Father. Let His word marinate in your mind, heart, and soul to where it becomes a guiding force in your life, helping steer you to good decisions, words, and actions. Trust in him completely, with personal abandonment. When you do that with dedication, discipline, and consistency, your foundation will be one which can handle anything life throws at you, at any given time.

“Your Word is a lamp to my feet and a light to my path” – Psalm 119:105

Stay connected and trust that the Lord will guide you.

Thanks for the opportunity to lead. SYITG
-NASA

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Quag-source

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When Olaf asked YHC to queue at Quagmire he, not surprisingly, had a little something different in mind.  In advance of the upcoming GrowRuck he asked me to make the workout ruck friendly and also to discuss Qsource Q1.10 (Prayer)

A quick disclosure was given, we acknowledged our FNG, Bones picked up his sandbag, and we were off.  During the ruck to a nearby parking lot we discussed the first Socratic: Does Faith Play a Role in Leadership?  Great discussion ensued and the consensus was that yes, it does because without faith, man sees himself as the king of his world and can’t serve others.  All actions will be focused on the improvement of himself and he will be unable and unwilling to lead others.

At the parking lot we dropped our rucks and ran to the other side to start some “back and forths”.  Five burpees at the start line then run back to your ruck.  Grab your ruck and walk back to the start with ruck overhead.  Rinse and repeat 5 times.

Now that we were warmed up, we rucked over to the front of Target for some Red Balls of Pain.  On the way we discussed the second Socratic: If Faith plays a role in Leadership, how do we get here?  Answers from the group centered around study, discussion and prayer with your creator.

At the Target we combined discussion with exercises.  At each red ball we did 20 ruck squats and 10 ruck curls.   Transportation between the red balls alternated between lunge walks and overhead ruck carries.  Discussion centered on the “What What”.  What will happen when I die?  and What does that mean about the way I should live?  The “What What” can’t be answered by yourself.  It is only through talking to your creator through prayer that you build faith and find the answers.

With enough time left we headed back to first parking lot for some more “back and forths”.  (Can’t have enough of a good thing)  On the way we discussed the third and final Socratic:  Are fear and worry bad things?  Discussion centered around them being both.  Good, in the sense that they help you avoid dangers and enable you to teach others to do the same.  Bad, in the sense that too much fear and worry can be paralyzing and you can’t accelerate without it.  Prayer is an essential element to overcoming fear and anxiety.  It unburdens you and builds your faith in knowing that there is something out there bigger than yourself that has your best interests at heart.

After an unknown amount of “back and forths” we headed back to COT while reinforcing the lessons learned.  YHC asked the Pax to, at some point during the day, to give some additional thought to their own “What What” and to continue their dialogue with their creator.

At COT we welcomed “Ski Patrol” (Cory) to F3, announcements, prayers and praises.

Olaf, thanks for the opportunity to lead.

Half Shell

Qsource April 23

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Respect the Claves Pre-blast

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On May 8th, we will join Cake Boss to celebrate his 50th birthday with a beatdown at the Fort and the newly improved Walter Elisha Park. Workout will begin at 6:30 followed by coffeeteria.

Since the inception of the F3 the Fort, Cake Boss has served in many roles and has been a mainstay of the acceleration of the men of the Fort. He started by leading the 3rd F efforts and the 1st Bible study in our region. He progressed into the Weasel Shaker where he spearheaded the continued growth of the AOs across our region. Then he led our region as Nantan before handing over to Maximus.

Over the last 8 years, Cake Boss has been consistently a man of deep faith, a community leader and a HIM at home, at church, at work, at F3 and at CSAUPs.

Stuff the Truck

Cake Boss has served the community on many occasions during his time at the Fort. Over the years, his cereal drives for the Children’s Attention Home have positively impacted our community. In honor of his birthday, we are going to stuff his truck with cereal on May 8th. One day only!

Forte Legato coffee will be served after completing the workout.

Look forward to seeing you and celebrating Cake Boss for this important milestone!

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The Respectables take over The Fort

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Long Duck and YHC had the Q at The Fort on Saturday.  Long Duck gave the disclaimer and quietly mentioned that we would be running (same for the second half).

We circled up in the church parking lot for warm-ups (SSHs, Windmills, Imperial Walkers). Next, the instructions:

  • Run to Main Street and back
    • Exercises in parking lot
      • 10 Burpees
      • 20 Merkins
      • 11 Big Boy Situps
    • Rinse and repeat 3 times

Long Duck  shared his personal journey and the significance of the numbers used for the repetitions.

Next, hand off to Fishsticks. Short message about never giving up.

We ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the following exercises (Carolina Dry Docks, Squats, and LBCs – 10 each), ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall Street.

Great job by all!

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We Stand Alone Together

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We Stand Alone Together

B.L.U.F. – Changes are coming to Fire Ant.  New start time – 0500.  New location – Tega Cay Elementary School.  New name – Currahee.  Launch date is Feb 2.  Read on to understand the why.

The purpose of this change is to establish a ruck AO that is purposefully built to be a harder option.  This will be THE place to come to prepare for your ruck events.  Even if you are not doing an event it will be the place to show up when you are ready to put in max effort and push yourself beyond what you thought you were capable of.  As I stated when I first took over Fire Ant, this is the not the place to come “to get some miles”.  There are other options, very good ones mind you, for that (if you haven’t been to Sole to Soul you are missing out).  This AO is built around purposefully seeking pain and discomfort because we know it is only through these things that we can truly grow.  Let me explain each change a bit more…

Schedule is 0500 – 0600 each Tuesday.  There is a lot that can be done in this extra 15 minutes.  Rather it be allowing for greater distance to be covered or just extra pain the 1-hour format asks a bit more from the Pax and requires a bit more of the Q resulting in growth.

New location is Tega Cay Elementary School.  New location is better suited for more ruck style pain.  Available options, for those who haven’t visited Pantheon, include a very large field, hills, plenty of parking lot, on site coupons, short travel to Tega Cay trails (more hills) and the playground set in the back.  I too will miss seeing the guys at Golden Corral, but this change will allow Ruckers to stretch themselves beyond what is available now I believe.

New name (effective Feb 2) is Currahee.  If you are not familiar with this word, I highly recommend watching Band of Brothers.  It is a Native American word meaning “to stand alone” or “to stand alone together”.  When the paratroopers were first getting established the 506th Airborne Regiment were training at Fort Benning, Georgia.  They would run 3 miles up and 3 miles down Currahee mountain.  This was a brutal test of strength and endurance and truly only the strongest would make it.  That is the tone the new Currahee AO will set.  We stand alone together (not as individuals) and apart from others as we choose to do the harder thing – the thing that even we didn’t think was possible all in an effort to be an elite group of men ready to take on whatever comes at us.

So…if this excites or intrigues you then prepare yourself and be ready to post each week to embrace the pain and the discomfort and ultimately the strength that comes from it.  See you Feb 2 0500 Tega Cay Elementary School.  1-2-3 Currahee!

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OTB #1 with Rucks & Sand bags

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Physically, we put in the work. Due to the suck we endured together, like hearing each other struggle through the sand bag evolutions, and other things you can read about below, there is a little bit tighter of a bond. Hard stuff builds the bond and on this Thursday morning, it was time to build.

After the planning committee did their work, we rolled into the AO with the following 60min throwdown:

Rucks consisting of the standard weight
60lb & 80lb sand bags

1mi run (slick)

To the field which was about 55yds, side to side:
MAN-MAKER BRUTALITY:
It didn’t take long but this is where we realized this would be no mailed-in workout.
With rucks on, grab a sand bag. Throw the sand bag several times until you get about 5-7yds out (about 2 throws) then do a man-maker with your sand bag (mind you, you’re ruck is still on your back). As you stopped to do your man-makers, you added 1 more every time.

25 Flutters w/ Ruck Press I/C

For the return trip, it’d be a sand bag toss (with your ruck on) then when you get overtop the bag, execute (1) 8ct Body Builder.

Run across the field and back (slick)

25 Flutters w/ Ruck Press I/C

Ruck on – bear crawl to the other end however this time, you’re dragging the sand bag, too.

25 Flutters w/ Ruck Press I/C

Ruck on – crawl bear back to the other end, however this time, you’re pulling the sand bag, too.

Run across the field and back (slick)

Finish with a 1mi run (slick)

It was challenging but it was necessary.

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