Category: The Fort

Puketoberfest…Wk 2

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Bonsai and his terrible ideas brought together round 2 of The Fort’s Puketoberfest as 7 men joined Jedi & YHC (welcome FNG Hit n’ Run) this past Saturday. The bar was set, the chatter was chatted and as the sun rose this beautiful morning, Jedi stood in the middle of the PAX for a moment to disclaim the disclaimer.

So…we mosey’d down the path with some knees-to-chest, heels-to-butt and toy soldiers. One more short mosey then forward moving hillbilly squat walkers (these are straight-up awkward) to the red-light sign.

Quick shoulder warm-up with Moroccan Night Clubs and some other stuff.

Enough of that, let’s get this going:

5 cones spaced 10yds apart. PAX do 5 burpees or some variation thereof, crawl/move to the next cone, 5 more of those burpees, crawl/move, etc to the end. After the burpees at the 5th cone, immediately do an about face and run the full 5-tier suicide using the cones that just marked your burpees. Finish with a Mary exercise while waiting on the 6. Us slow folks (Maximus writing) thankfully only got through 3 of the planned 6 rounds.

The variations were:

  1. Normal burpees, bear crawl, flutter kicks.
  2. Walmart burpees (Maximus fav), duck walks (Geronimo fav), dying cockroaches (nobody’s fav)
  3. Jackass burpees, 2 CCD & 2 Crab Cakes, LBCs

Hand off to Maximus:

Circle up in Ft. Mill’s best grass…

Jack Webb’s consisting of the typical offenders: 1 Merkin : 4 Overhead Claps up to 10:40

8ct Burpees for a few

Partner up at the playground:

P1: Pull ups while P2 runs to the path near the base of the hill.

Flapjack and repeat

P1: Tuck Jumps while P2 runs to the base of the hill.

Flapjack and repeat

Lt Dans consisting of the typical offenders: 1 Squat : 4 Jumping Lunges up to 6:24.

A few more 8ct burpees.

Line up in 1 line, arms width apart and drop to your 6, facing West for a full 51 (in a 4ct cadence so that is 102 total) American Hammers (Personal favorite)

Mosey to the base of the hill to run the to the top and jog back down…4 times.

Take a breather for a quick chat then 1 more time up for good measure.

COT

Announcements: Paradise reading center opportunity, F3 Christmas Party

Prayers: Marriages, FNGs.

No man left behind and leave no man where you found him.

Jedi & Maximus

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Pre-blast – Custom Dark Side of the Moon GORUCK

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Pax,
We put out a feeler and the Nation responded, you are eager and hungry for a CUSTOM GORUCK event in 2019. Details have been set for a truly unique event and event registration is now open.
The next Fort region CUSTOM GORUCK event, “The Dark Side of the Moon” will occur on the weekend of May 4th, 2019. The event is being spearheaded by our respectable CSPAN and soon to be respectable Cobra Kia, both of whom will be 50 years young on the event, plus a few others. Like the Pink Floyd album, which claims to reflect various stages of life, begging and ending with a heartbeat, exploring the nature of human experience, this custom F3 event will not disappoint.

Here’s what you need to know on event details (available at this time):
–Target Date: 5/4/19
–Event Format: this will be a one of a kind GORUCK format including three (3) different event lengths into a single event, first a Heavy (24 hr event) group will launch, then 12 hrs later the Tough group will join in and then 6 hrs after that the Light group will join in. So, three launch times, one for each event but each group will join in the single event, such that all three groups finish the event as a single group of pax. The Heavy is 24 hrs in duration, the Tough group is 12 hrs and the Light group is 6 hrs.
–Cadres: this a single event with two GORUCK Cadre, hand selected.
–Patches: yes, there will be custom event patches! You will only each one (1) patch, you will a single patch for the event you sign up and complete, i.e. the Heavy, Tough or Light.
–Location: will be Fort Mill or the surrounding area.
–Event Cap: GORUCK has a cap of 60 total participants, the Heavy is capped at 30 participants.
–Pricing: registration pricing has been set at $200 for Heavy, $125 for Tough, $75 for Light. Please note that the event is a flat fee charge from GORUCK, we do run the risk of under collecting costs, but based on interest expressed, that shouldn’t be a problem. Any funds collected above the flat fee charge from GORUCK, will be used for the required community service event, F3 patches and can either be refunded or donated with input from the PAX. Event pricing is in-line to GORUCK non-custom events.
–Registration: there is a two-step registration process, you must complete both steps in order to register for this event,
–Step 1 – send payment of the full amount via PayPal to WorldWide Leader, URL = https://www.paypal.me/JustinLaRoche
–Step 2 – send an email to WordWide Leader at Justin.LaRoche@Duke-Energy.com that way I can confirm receive of payment and we will need your email address to provide communication and updates on the event.

Upon successful completion of registration, PAX will be added to the public list of event participants, all pax can see who is registered and who is not and apply EHing as necessary.

Hollar with any questions, concerns or ideas.

Aye, WWL
Twitter – @jclaroche2

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60

Pre-Blast: The Fort Region 2018 Christmas Party

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  • QIC: Anchorman, Cake Boss, Old Bay, Royale, Gecko
  • When: 12/01/2018
  • Posted In: Pre-Blast, The Fort

2ND F….. AKA FELLOWSHIP TO CELEBRATE THE YEAR AND BLESSINGS.
The Thang:

Meet up at Regal Manor Clubhouse for a diet beatdown at 6:30 pm

Warmup with some meetin’ and greetin’.

Mosey to the buffet line for catered fine foods (menu in works). Partner carry plate to table and fellowship.

3 hrs of Live Music  delivering the hits. Mumble chatter welcome.

Moleskin:

F3 is awesome and it makes us all better. We have such and awesome community of PAX and so many new men, that we need to come together and celebrate. 2nd ‘F’ is Fellowship. That means hanging together, enjoying conversation and having a good time. Make every effort to be part of events like this. Because #ISI.

Details:

Place: Regal Manor Clubhouse 549 Starlight Drive Fort Mill, SC 29715
Date: Saturday December 1st
Time: 6:30pm-10:30pm
Cost: $30/person——->$35 after 11/24
Includes: Facility, Tables/Chairs, Food, Music
Menu:
Smoked Beef Tenderloin
Mashed Potato Bar
Spring mix salad
Green Beans
Rolls
Sweet Tea
Fruit Infused Water

BYOB – No bar this year…responsible for own drinks

  • CONTEST FOR PRIZES!!!!
    1. Ugly Sweater Contest – voted by all in attendance awarded after dinner
    2. Dessert Contest – Voted by ballot and awarded after dinner (cookies, cakes, pies)

Dress: Nice Casual or crush velvet red suit

Instructions – RSVP is required, so please follow these steps:

  1. Sign up using this form.
  2. Pay ($60/couple or $30/person) via this PayPal page.
  3. Bring to the party the following school supplies as a donation to Foundation of Fort Mill Schools for local families in need. Program called “Classroom Ready”
    1. Graph paper
    2. Composition Notebooks
    3. Back Packs: Eastport at Walmart is $15-$18
    4. Plastic Folders with pockets and brads
    5. Binders: 2 inch or 1.5 inch
    6. Expo Dry-Erase Markers
    7. Other items like ear buds and calculators (graphic, scientific or basic) are always requested by students, too, but we do not have enough of these to include them in our backpacks.

Questions? Contact Cake Boss or Anchorman

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13

The Fort 6 year Anniversary – Making Getting Better a Priority!

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September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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The Fort 6 year Anniversary Convergence –9/29/2018

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  • QIC: Wegmans, Funhouse, Jwow, Twister, Flux, Assassin
  • When: 09/29/2018
  • Posted In: Pre-Blast, The Fort

9/29/2012—-9/29/2018

On Saturday September 29th, The Fort celebrates 6 years of F3 in the Fort Mill, Lake Wylie and beyond. We are pulling together the PAX from across the region for a 1st F Convergence with Pre-Ruck Option and Pre-Run Option  at the mother-ship, Walter Elisha Park (The Fort) where it all started.

This event is a great opportunity to EH and bring new guys out. Continue to give it away.

Besides pre-ruck and run options, we will have 6 Qs for 6 years. This will be Rapid Fire and moving quick, but we have Qs that represent history, character, strength and future of The Fort.

Talk it up in all COTs and 2nd/3rd Fs!!

Here’s the Plan:

WHAT: Pre-Ruck

  • Q: Trucker
  • Time: 0615
  • Launch from Panera

WHAT: Pre-Run

  • Q: Cake Boss
  • Time: 0630
  • Launch from Panera
  • 2-3mi

WHAT: Boot Camp Convergence

  • Q:
    1. Wegmans
    2. Funhouse
    3. Jwow
    4. Twister
    5. Flux
    6. Assassin
  • Time: 0700

WHAT: Coffeteria

  • Q: Double D
  • Time: 0830
  • Panera

6 years of impacting men, families, and community! Its been life changing and worth recognizing.

 

 

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15

Stop the Sprints already. The Coop

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Disclaimer-
Mosey to football field 400 meters around track dynamic movements.
Mosey 400 meters around track at your pace (U vs. U)
Line up on the side lines count off by 2s
While P1 does exercise P2 sprints sideline to sideline.
E1- squats, merkins, American hammers
E2- bomb jacks, CDDs, flutter kicks
E3- jumping lunges, overhead presses, rosalitta
E4- squat to calf raise, hand release merkins, box cutters
Move to goal line- Lunge walk to five yard line do 1 burpee keep going to other end zone 1 burpee every 5 yards.
At other end 13 burpees OYO.
Bear crawl to the 50 yard line.
Mosey to benches 15 dips while partner planks, 10 dips, 5 dips.
Run 400 meters.
Mosey to pull up bars 5,4,3,2,1 while partner does Balls to wall.
COT.

Remember People willing to give all for you. Give you family and friends the best of you.

Prayers- Jobs, families, those in hurricanes path

Announcements- Invergence, reading in Paradise community

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The Abyss – Pushing the Perimeter!

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Put this one together fairly quickly the night before my Q while laying in bed w/ my 2.0.  Those tend to not work out so well for the Pax as it’s super easy to write down everything that is awful and hard and then ask the Pax to make it happen.  Well, that’s what I did.  It felt lazy.  It felt last minute.  It was both of those things.  And I was happy about it.

Had a solid crew of 18 boot campers – gave them the general theme of what this would be about, quick disclaimer, just enough to scare them a bit, and then we were off for a very quick warmup – something I am known for.

Warm-up:  seal jacks, merkins, plank punches, shoulder taps, superman coupled w/ Moroccan night club, slow as day windmills and we were done.

I didn’t know how long this next part would take, so I had a few extra things to do if we had time, but I was a bit uncertain from the get-go.  If you’ve been to Abyss (Palisades Elementary School), you know the front of the school is a standard school set up – a long road in w/ some turns, making its way to the parking lot, a roundabout for the drop off, etc, etc.  My goal was for us to do the outer perimeter with exercises as our mode of transportation – for the entire thing.  Starting at the loop at the front doors of the school:

– Lunge Walk (90 yards / 80ish meters) to the first turn
– Burpee Broad Jump (175 yards / 160 meters) to the next turn that then goes uphill to 49
– Crab walk up the hill (230 yards / 200 meters)
– Bear Crawl down the side walk parallel to 49 and then down the stairs (140 yards / 130 meters)
– Grand Finale:  Burpee Bounces around the loop / circle back to your starting point…you make ground by doing one burpee and as you push-up, you explode up and throw yourself forward 3 times on all fours.  Pop up, jump, that’s one burpee.  Keep it moving.

After the last of the pax finished the full loop, we had about 10 minutes, which we leveraged for partner carry work.  Thanks GRT from Friday night.  Felt inspired.  Partner up –
– Partner 1 does Spiderman Merkins while Partner 2 runs the length of the parking lot.  When they get to the end, they call for Partner 1 who starts to run to their Partner 2 (while Partner 1 is catching up, Partner 2 does Spiderman Merkins).  When they meet up, they partner carry each other the full length of the parking lot back to the starting point.  Did that 2 more times so everyone carried their partner 3 separate times.  The other exercises while one partner was running were squat touches (squat low enough to touch the ground w/ your fingers) and crunchy frogs.

2 minutes left – good old fashioned sprints.  Everyone back pedal 1/2 the length of the parking lot, all you got, and then turn and sprint the second half.  Did that 2 times and then it was time for COT.

Praises – new jobs / promising job interviews
Prayers – marriages, big flo barreling our way

Thanks to Bones for giving me the chance to lead these great men.  Big thanks to all the guys who made it out today – was awesome to bust a$$ together and get after it.

ChaChing

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8

PRE BLAST F3 The Fort 6th Annual Invergence

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Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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9

Give Yourself Permission

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9  pax posted to the land of the free and the home of the brave in Fort Mill, SC (aka Walter Elisha Park aka WEP aka The Fort) for a snot-woggler of a morning.  Of course, all men are welcome at F3 AOs and none are left behind.  But, when I took note of the pax present (no FNGs and all wily veterans), I knew we were in for some real pain.  This was not a crew that modifies, and my co-Q (Copay) certainly was going to dole it out.  My mission of the morning was to keep the pax present and encourage them through the barrage.  For the record, a brief Disclaimer was proclaimed.  Then I put forth a short command — “Give yourself permission to be here and only here for the next 60 minutes…let go of everything else that might be occupying your mind.”  All pax confirmed they had permission to proceed, and then the fun began.

The Thang

Double D in the lead

Mosey up hill out the parking lot with right turn down Ardrey St

Series of Karaoke, High knees, Butt kicks, To Soldiers

Take paved trail at first intersection back into the Springs parking lot and work our way through the lot to the building with periods of Lunge walks, Broad jumps, Bear crawl, Backwards lunge walk, Crawl bear, Crab walk.

COP — Al Gore, SSH, IWs, HWs, Merkins, CDDs, Bombjacks

Mosey to UCSynergetic back lot

Pull-ups on the walkway railing + 10 Bombjacks OYO
Rinse and repeat

Mosey partway down grassy hill toward Hwy 160 and then a permission slip check was made before handoff to Copay

Copay in the lead

Build a burpee X5

Mosey to bottom of gun shop hill.

50X Side Straddle Hops

All out Sprint to top Side squats left/right and lunges down

All out Sprint to top Side squats left/right and lunges half way

Lunges and side squats left and right back up

Message Give permission and your “will” will take you further than you want, especially when it’s about doing His will

Mosey to parking lot across from gun shop

Combos:

CDD Donkey Kicks X12

Mountain climber merkins X12

Standing push up jump squats X20

Run back to parking lot
Rinse and repeat

Build a burpee X5

Handoff to Double D for the finish

Mosey to UC Synergetic parking lot along Hwy 160

Plank on curb facing short brick wall

Derkins + sprint to wall + backward sprint back to the curb
Rinse & repeat for 3 cycles total

Mosey to grassy area along Hwy 160 in front of Springs bldg

Freddy Mercurys

Flutter kicks

People’s chair against wall

Balls to the Wall

People’s chair

Mosey back to WEP

Mahktar N’Dyiae

COT

Naked Man Moleskin

Well, it’s Monday afternoon, more than 48 hrs since the beatdown, and My lower body is still sore.  The soreness started Sat afternoon.  A 15 mile run on Sunday and a 5 mile run plus burpees on Monday have yet to relieve the soreness.  Copay really put it on us!

It looked as though we had an in-game EH when Copay was leading us through his first round of Build-a-burpee.  An enthusiastic fellow in his 20s/30s driving a black car w/NY plates parked on the street near the gun shop and got out of his car to ask “Is this the class?”  Of course, we said yes, waved him into the parking lot and continued the burpees until he parked and walked back over.  Suddenly, he didn’t look so excited.  He was looking for the “gun shop class” and the idea of Copay and burpees had him shaking in his boots.  We invited him back to WEP for 9/15.  We’ve got one week to work up one heckuva name.

We covered new territory around the buildings for some pax.  The pull ups on the walkway railings were new to some.  The wall along Hwy 160 was new to others.  Both of these, plus all the other spots demonstrate what an awesome AO WEP continues to be, despite 6 years of downPAINments!

The message for the workout was geared around being PRESENT and INTENTIONAL.  I came upon the phrase “I gave myself permission…” in 2-3 conversations last week and it stuck with me.  Sometimes it takes a bit of a mental device to force us to realize that (a) everything is a choice and (b) the only actions we can make choices about are those in the here and now.  Giving yourself permission to be present to do something specific and intentional is a powerful way of exercising our freedom to choose.  Copay took the “permission” idea to an even greater level with his inspiring words about “giving permission to God to do His will through me now” (only way more powerful coming out of his mouth).

Lots to think about and lots of laundry after this one.

Thanks to Bonsai for the Q opportunity and to the pax for leaving it all out there!

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4

Parking lots, Stairs, 4 Corners & a Couple of Thoughts

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19 Showed up to take the DRP.  After a quick disclaimer and Q check for FNGs, we were off on a slow mosey.

Warm-Up 

Slow mosey to upper portion of back parking lot of FBFM.

Windmill x 10

Moroccan Night Clubs x 15

Low Slow Squat x 10

Imp Walker x 10

SSH x 15

Cherry Pickers x 10

Merkins x 10

The Thang

Mosey down to lower part of parking lot

Overhead Claps x 10

Lunge x 10

Moroccan Night Clubs x 15

Squat x 10

Flutters x 10

Moroccan Night Clubs x 10

Overhead Claps x 25

Wall Sit , Arms High, Several 10 counts

Mosey across street, down stairs to lower lot.

4 corners with a stair climb and descent after each round

Round 1 x 10

Round 2 x 15

Round 3 x 20

Merkin

Flutter

CDD

American Hammers

Mosey to COT for Mary

Mary was Dealer’s Choice (5 minutes)

Windshield Wipers

Weezy Jeffersons

Freddy Mercurys

Flutters

Hello Dollys

NMM 

YHC asked everyone to consider whether they have a relationship with their Lord and Savior….or just their Savior. A lot of us (YHC included!!) forget the Lord part of the relationship. For Him to truly be your Lord, you must surrender all to Him and be willing to have your life disrupted for His purpose. Easier said than done. Based on the response from the PAX, this is a topic that should be discussed often.   Also, touching on the monthly theme of Presence, are we really present with our M and 2.0s?   Are we just “there” or do they really feel our “presence”?

Honored and humbled, as always, to lead such a great group of leaders.

SYITG

Beacon

 

 

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