Category: The Fort

Block Party Accumulator = No Chatter

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  • QIC: FunHouse
  • When: 11-29-2016
  • Pax: Kielbasa, Cha-Ching, Jeeves, Full House, MacGyver
  • Posted In: Block Party, The Fort

6 PAX headed out to WEP and was met by a pleasant warm breeze that made all of us think it was May. That nice feeling was quickly replace with dread as we headed out for an oldie but goodie Hill Accumulator:

The Thang:

COP
1/2 lap around WEP
SSH X 20
Imperial Walkers X 20
Wind Mills X 15
Merkins X 10

get Moving to the Hill

Accumulator with a Hill
SSH X 40 + up and down Hill
Jump Lunges X 15, SSH X 40+ up and down Hill
Plank Punches X 40, Jump Lunges X 15, SSH X 40+ up and down Hill
Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40+ up and down Hill
Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40+ up and down Hill
Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40+ up and down Hill
Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40+ up and down Hill
Burpees X 15, Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40+ up and down Hill

Back to parking lot for COT

Moleskin: Today we made sure that no man was left ALONE! Full House was having some issues and he did a very important thing, he told us! We waited for him to catch his breath and walked back to COT to with him to make sure that he made it back safely.  This is something that all QIC and PAX need to be mindful.  If you are struggling at the workout, pace yourself and tell someone if you are having troubles. QIC, keep an open eye for your PAX.  Remember that you are there to serve, not to be served.  Make sure everyone is 100% safe.

Prayers for Mark, Cha-Ching’s friend with stage 4 cancer.  Also Full House’s wife, Tonja, also with stage 4 cancer.

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Pre-Blast – Laces Out @ The Fort

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Join YHC for a Run-N-Gun style workout.  Start with a nice 3 mile warm up to Shutterfly and end up at the Y.  Meet at back lot and lets do a Dora 1-2-3 for about 20 minutes.  Exercises will be unpacked at time of pain disbursement. We will snake the parking lot to get .25 miles each round.  Then back to the high school for a strong 1.5 mile finish.  Goal is to get about 7 miles in with some pain stations at the Y.

It should be dry and about 50 when we launch at 0500.  See you in the gloom!

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Rivalry Week presented by the GoodYear BLIMPS

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  • QIC: Longshanks
  • When: 11/26/2016
  • Pax: Quack Attack, Tesh, Chicken Wing, MacGuyver, Bounce House, Ginsu, Dark Helmet, Crab Cakes, CSPAN, Fridge, Lil E, Jiffy, Old Bay, Rooney, Package, Mary Lou, Longshanks
  • Posted In: The Fort

Yes. The Saturday after Thanksgiving. When most college football teams play their rival. Clemson-South Carolina, Alabama-Auburn, Ohio State-Michigan, and the oldest of them all Wisconsin-Minnesota and the Battle for the Ax. YHC picked up this Q yesterday and thought about doing a rivalry workout. Not enough time to plan, so why not go with BLIMPS. You know the thing in the air giving those awesome shots from up high.

17 PAX posted, here is what happened after the disclaimer was given.

The Thang

Drill Bit Warmup (all IC).
Mosey to first Drill bit – 20 X SSH, 10 X Windmills.
Mosey to second Drill bit – 20 x Seal Jack, 10 x IW
Mosey to third Drill bit – 20 x Mountain Climbers, 10 x Carolina Dry Docks
Mosey to fourth Drill bit – 20 x Cherry Pickers, 10 x Moroccan Night Clubs

Mosey to the Playground for the first BLIMPS – Partner 1 runs around the playground, while partner 2 does the exercise. Switch after partner 1 gets back.
B – Burpees
L – Lunges
I – Imperial Walkers
M – Merkins
P – Pull-ups
S – Squats
Plank when finished

Mosey from plaground to old springs building park area with the short wall.
Dips x 15 (IC)
Derkins x 5 (IC)
10 step ups on each side (OYO)
Dips x 10 (IC)
Slow Derkins x 10 (IC)
10 step ups each side

Mosey to the parking lot just outside that area for BLIMPS #2. Partner one runs from parking lot to the hill street, but doesn’t go up the hill. Partner 2 does the exercise until partner 1 gets back, then switch.
B – Bombjacks
L – LBC’s
I – Inch worm Merkins
M – Muscle ups on the wall
P – Plank Jacks
S – SSH
People’s chair when finished and waiting for the six.

Mosey across the street to Veterans Park flags. Pledge of Allegiance and 22 Merkins.

Mosey up the hill. Stop in the parking lot for LBC’s, Flutters, and Rosalitas.

Start Moseying back to WEP and stop for a round of peoples’s chair and balls to the wall at the Old Springs building.

Get back to WEP. Bear crawl up the parking lot hill. 10 burpees at the top and run back down. 1 minute left so Dark Helmet says Hello Dolly for the last minute.

COT and BOM

Announcements – Christmas Party – If you can’t go, pay for someone that wants to go but can’t afford to. Operation Sweet Tooth Collection starts December 10th and runs through the Christmas Party.

Prayers/Praises – CSPAN style – everyone named a praise or prayer. All have been lifted.

Moleskin
1. Thankful to be a part of this group and to lead this group this Saturday. At 10 til 7:00 it was just CSPAN and I sitting in his Jeep wondering if anyone else was going to post. Humbling getting to lead these men.

2. I said my praise of how thankful I am for this group and what it has meant to me. 5 years ago I was going through a divorce and what really stood out to me was how many male friends I truly lacked. I had guys I would hang out with, or play golf with, or go get a beer with, but not the kind of guys I could sit down with and have a real conversation about what was going on in my life. Thanks to F3, I now have those type of men in my life who will help hold me accountable and also be there to help in my struggles.

3. Dibs on Bounce House for the next Fastest 5k.

Longshanks out

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Eccentric ( slow ) Burpee Breakdown at the Pantheon

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  • QIC: Bear Grylls
  • When: 11/23/2016
  • Pax: Jekyll, Senator Tressel, Flat Tire, Atticus, Falcon Crest, Fish Stix, Shark Bait, Stang
  • Posted In: Pantheon, The Fort

8 Men and a 2.0 gathered for a slow and burning workout featuring the burpee…in deconstructed fashion.  We alternated the circle of power with the burpee deconstruction on the frozen soccer field.

The Thang:

We broke the burpee down into three exercises in stations followed by a fourth with the full movement. There were two rounds, 5 reps around, then 10 reps around at each station.  All stations were completed in a slow 5 count ( eccentric ) down motion.

The Thang 2:

After each burpee session, we gathered for a circle power super-setting high knees with 5 bombjacks supersetted around the circle, then box cutters with 5 peter parker merkins and finally honeymooners with 5 alternate mountain climbers.

For good measure, we added bear crawl suicides with side plank walk back.

Announcements – F3 Christmas Party, Thanksgiving posts, Baxter 5k.

Prayers for the Peck Family, Law Enforcement, holiday travelers, and Bullwinkle ( Shawn Harris ) and his hand surgery.

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Thanksgiving Day “Fun Run” with FunHouse

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OK PAX, you are already getting up to head to The Ranch @ 0600 for the Thanksgiving Day festivities.  So why not allow yourself some more caloric intake for the day by joining YHC for the First Annual Thanksgiving Day Fun Run!  Here are the details:

Place: Trail Head Park (Tempo)

Time: Launch 0500

Distance: ~5.5 miles

YHC hates to run alone, so meet at Trail Head with headlights and reflective gear to make this a Thanksgiving that your legs wont forget!

You will need to get a ride back to Trail Head… so Hit a Brother up.

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Hills are alive at Tempo

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  • QIC: FunHouse
  • When: 11/17/2016
  • Pax: Gears, Jeeves, FishSticks, Senator T, Decible, Gecko
  • Posted In: Tempo, The Fort

7 PAX joined up for a hill workout that proved to be too much for YHC.

The Thang:

Run 1.75 miles to bottom of huge hill, run up, .25 miles, run down, .25 miles X 5.

Run back +1 mile back.

It sucked.

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Independence Pyramid

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  • QIC: Samurai
  • When: 11/21/16
  • Pax: YHC (Respect), Blackhawk, PCH, Rip Stick, Red Fish, Chuckie(Respect) and FNG The Beacon
  • Posted In: The Fort

The only BAD workout is a Fartsacked post!!!

0515 7 HIMs posted in the Cold morning air to push the rock and get better together.  Not much mumble chatter early due to the cold but it did not stay that way too long.  Disclaimers were given and as soon as the warm up was done it was off to Egypt to see the Pyramids.  Man was I humbled to lead this group today, every time I get to Q I am honored to stand in the middle and try to bring out the best in each other, better together!!!

Warm up

SSH     15

Right over Left repeat opposite

Windmill     15

Arm stretch

Merkins     10

Mosey to the first of the Pyramid

At Stonehenge  we started with

Step ups      20 each leg

Low Slow Squats     15

Mosey to the Eagle Front Statue

Irkins    20

Derkins     20

Dips     30

Mosey to a front parking lot for a duo

Merkins     25

Run the parking lot

LBC     25

Run the parking lot

Mosey to Scholar’s Walk

Lt. Dan 1 light pole

Bear Crawl 1 light pole

Squat Broad Jump 1 light pole

Mosey to the bottom of the Amphitheater

Plank Jacks     25

Sprint to the top of the stairs then recover jog back

Box Cutters     20

Sprint to the top of the stairs then recover jog back

Then the start back down the Pyramid, all but one of the exercise stations but the parking lot due to time were sweated out.

While recovering from the mosey to the Eagle Statue, I discussed Mailman’s sermon from yesterday at PHOP about our time we have each day.  Fitting with the theme of the month Margin.  Mailman explained that we have 2 boxes in our daily life.  The spiritual box which we have bible reading, praying and church going, the second box is the secular box which is everything else in your day like driving to work, raising your kids, work and work out things.  Then he explained that all the secular things can be placed in the spiritual box also.  All things we do in our day should put Christ in it whether your work make someone see Christ in  you, driving to drop off the kids call someone and check to see how they are doing and see if you can help in any way.  You can see the direction of the message.  Put Christ in our lives in all we do, it pleases God.

Blackhawk great leadership and thanks for keeping me on time and task.  True HIM

PCH much admiration for continuing to bring Rip Stick and be a positive role model for him.  Great work today.

Rip Stick man am I proud of you for getting out of a warm bed and posting every morning.  I know you are getting stronger by the day and will be a great leader someday.

Red Fish nice finally posting with you and your solid work today proved well.

Chuckie as always you are a solid HIM.  Man of God and someone that has physically transformed since joining the Gloom.  With the Respects we need to stick together and work smart and harder to hang with the younger PAX.  Great work.

The Beacon what a pleasure to have you come out on this cool morning.  Hope to see you again soon in the Gloom and great first workout!!!

Lets all welcome Richard Carr “The Beacon”  to the PAX, he was Head locked by Dog Pound but was not able to join us.  Great work.

Prayed are for the injured and sick PAX and all family members.

Samurai out

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Opportunity knocks at the Ranch

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  • QIC: Backdraft
  • When: 11/17/2016
  • Pax: What did, Fridge, Snap hook, Wapner, McGuiver, Backdraft
  • Posted In: The Fort, The Ranch

As I was pulling into the Ranch on this cool Thursday morning and thinking about getting the day started. I wondered who was going to have the Q of this hopefully terrible beat down. As I sat there a few more headlights started to pull in. I decided it was time to get out of the comforts of the warm truck and join the group in the cold. As it approached closer and closer to 0515 and no one appeared to be taking the reigns What did asked if I were the Q. When I said no he said well it looks like it will be a group Q than. Well this guy had a little different idea see it takes him back about 1 month prior and YHC missed his Q opportunity at this very same AO. Is this a gift from the Big man upstairs he thought? Well if it is or isn’t he was going to take it as it was. So we started with what I call a disclaimer (your on your own don’t blame me or F3 for whatever might happen).

We moseyed around to the back of the school  and circled up for warm-ups.

15 SSH’s, 15 IW’s, 15 windmills, 10 merkins, 10 peter parkers, 15 SSH’s 10 low slow squats.

Mosey to playground we did 5 strict pull ups, 10 merkins, 15 squats drop down 1 pull up on each set until you get to 1. Plank for the six.

Mosey back out to the road and pair up. time for a little Dora 1, 2, 3 while 1 partner does the exercise the other runs to the second light pole and back. 100 Merkins, 200 Squats, 300 LBCs.

After this and all were a little gassed we took a short amount of time to talk about the word of the month which is Margin. To each this could have a total different meaning. But to YHC it means to give up some of his wasted time watching TV and being selficous and start giving more time to his M and what she might be needing. What did also spoke up and said he came up with a play calling sheet with activities for him and his family to do so that he did not waste time trying to figure it out. Awesome idea…

We than resumed with the workout and moseyed to the side of school for three sets of wall sits combined with dips on the benches. We finished at COT for an Abs set and COT.

Announcements were all from newsletter. (Thanksgiving workout, Christmas Party)

Prayers- Fridge’s stepmom and her battle with Cancer. Wapners dad and his battle with cancer also. Also for time and ability to make the most of our days.

I am still not sure who missed there Q but thanks for the opportunity to let me Q.

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F3 Energy at Gobble Wobble 5K 8K (31 HIMs)

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  • QIC: Samurai
  • When: 11-19-2016
  • Pax: Turbine, Bogie, The Riddler, Mr. Big Stuff, Walker (Respect), Duck Hunt, Pescadore, Diopter, Honey Pot, Pad Eye, Jag(Respect), Anchor Bar(Respect), Italian Job, Captain America(2.0), Hulk(2.0), Flash, Crayola, Winchester, Blue Print, Schrute, Da Vinci(2.0), Cheeto, Popeye, Pony Tail(Respect), Incoming, Apache, Freon, Smiley Face(Respect), McEnroe, Samurai(Respect)
  • Posted In: The Fort

This had to be one of my highlights of F3, leading a group (31 HIMs, 3 2.0 and 6 Respects in the group) at the Gobble Wobble today!!!  The feeling was like herding cats for a few minutes but I understand it was the Pre-race hype and me being jacked up on C4.

F3 The Rock had a strong presence in the race and had the attention of many waiting for the start of the race.

Warmup

SSH

Moroccan Night Clubs

Right over Left

Imperial Walkers

Hillbilly Walkers

Windmills

Toy Solders

High Knees

Butt Kickers

Merkins

As the race was getting ready to start we finished with Prayers and Concerns.  Italian Job again reminds us that the Christmas Party is coming up soon and needs all that are planning to attend sign up and pay the troll.  After the race today a Floor Installation Party will take place at Vuvuzela’s is an All Day Drop In.

The words today was to make memories and share with others what we are all about here in Rock Hill and look for ways to serve others.  Make an positive impact on our city.

Finished with a Ball of Man prayer.

The actual race was a blast running and watching the Pax pickup each other and spreading the F3 love in the crowd and displaying High Impact Men actions.  Apache passed out F3 stickers for us all to give out to the runners in hopes to Headlock as many as possible in Rock Hill.

 

Samurai out

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Thanksgiving convergence Food Drive

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PAX – As we prepare for our annual Thanksgiving convergence (PREBLAST BELOW)

http://f3nation.com/2016/11/01/an-f3-thanksgiving-a-tradition-unlike-any-other/

The Fort Mill Care Center is looking for donations to help kick off their Christmas Holiday Food Drive. We will be looking for canned vegetables, dry stuffing mix, instant mashed potatoes, cranberry sauce, etc., as donations to be dropped off to them the Monday after Thanksgiving. On Thursday, please plan to bring any items you are led to bring to convergence.

If you will not be in town, please consider an early donation and leave it with the various site Q’s and I will coordinate pick up from them. We’ve always been a generous PAX and we all look forward to ways we can give back. There will be other opportunities as well, such as Operation Sweet Tooth and Turkey Trot. Aye!

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