Category: The Fort

Forgiveness

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  • QIC: Deacon
  • When: 8/30/16
  • Pax: Java, Kielbasa, Old Bay, High Hat, Olaf, Clark Kent, Cha-Ching, MacGyver, Chicken Wing, Short Sale, Repeat, Bird Cage, Shady, Figaro, Zimeren, Wapner, Saliney, Deacon (QIC)
  • Posted In: Alcatraz, Block Party, The Fort

18 Pax posted at the Block Party and encouraged each other to better themselves. Old Bay and High Hat ran for extra credit and hoped that the workout would be easy…not so much, it was a full downpainment with lots of grunts and mumble chatter.

The thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), CDDs (15x) and Heels to Heaven (15x)

Mosey to the parking lot on top of the hill

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do LBCs, Flying Squirrels, Diamond Merknis  in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Partner up. Partner wheel barrells to each side of the parking lot (2x), Partner big boy sit ups (15x for 2 rounds), Partner Ski Jumps (15x for 2 rounds), Partners push ups (15x for 2 rounds)     

Mosey to COT

Moleskin:

Our country has a culture that embraces revenge and grudges over forgiveness. Christ so that our sins may be forgiven. So why do we struggle to forgive others when we’ve been forgiven?

Matthew 6:14-15 explains that the act of holding a grudge is a way to lose your grace and blessings from God.  

Practice humility by forgiving those who hurt you.

~ Deacon Out

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PRE-BLAST: 4th Annual The Fort Invergence!

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On September 30, come and join your F3 brethren from Fort Mill, Tega Cay, Lake Wylie, York, Rock Hill, and Indian Land as we celebrate four years of F3 in the Fort Mill area.   We will have a great meal and enjoy presentations from our local F3 leadership,  Aye, men, this is a great opportunity to learn more about F3 and get together with your brothers  in a relaxed, non-sweaty setting.  It’s a ‘can’t miss’ event so mark your calendars now and plan to be there!    No M’s on this one – just the Pax.

What:  Fort Mill Invergence (4th anniversary party)

When:  Friday, September 30, 5:30PM

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:

4th Annual Fort Mill Invergence Dinner Sign Up

 

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It Was A Yard Party!

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  • QIC: Magnum
  • When: 08/27/16
  • Pax: Shaffer, Barry Manilow, Gilmore, Quickbooks, Short Sale, Freon, and FNG - "Pigeon."
  • Posted In: Millllkshake, The Fort

Seven braved the humid morning to help Magnum celebrate his 53rd b-day as he led his second Q at the Yard. The celebration started with 53 SSHs, 35 Moroccan Night Clubs, 15 Windmills, and 15 Squats. These were followed with High Knees, Butt Kickers, and Kareoke.

Then the real fun began as we made our virtual trip to Vegas with our deck of cards. The guests chose the following exercises: Carolina Dry Docks (hearts), Squats (diamonds), Dips (spades), Flutter Kicks (clubs). To stay with the theme, 5’s and 3’s were wild meaning after the exercise for each of those cards there were 5 or 3 bonus burpees. On a joker, we did a modified suicide run. After a trip through the deck, all seemed to be satisfied that they had enough.

I thank everyone for helping me start my 54th year right. Thanks for the inspiration and motivation.

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Partners Explored the Power of Pandoras Box

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  • QIC: BearGrylls
  • When: 8/24/2016
  • Pax: Jekyll, Short Sale, Bullwinkle, Pusher, FishSticks, Funhouse, Bart, Atticus, Gekko, Smuggler, Puddles
  • Posted In: The Fort

Warmup:

  • Lap around soccer field with walking lunges, buttkickers, and high knees.
  • Circle of Power – ‘FRONT STRADDLE HOPS,’ moroccan midnighters, egosque grip flys

The Thang

  • Partnered up with equal size partner
  • Moseyed to Pandoras Box for partner superset exercises.  TRX with Body Squats, Incline/Decline Merkins with Dynamic Lunges, Battle Ropes with Box Cutters, Slam balls with planks,
  • Partner exercises – donkey kicks on bench, squat jump slam balls, Max Dips/Chin Ups, Squat Press with 100 pound barbell.
  • Moseyed to soccer field for Circle of Power for Jump to body roll to Merkin for 5 count – the pax loved getting all wet from recently irrigated field
  • Partnered back up for wheelbarrow Indian lunge race for 2 laps
  • Moseyed to baseball field dirt infield for Circle of Power high knee to football flip drills with lbc’s and merkins alternating.  We all looked like wet dirt powdered doughnuts by now.

Prayers for many including teachers, law enforcement and the Pax.

 

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Lil Ol Lady needs help!!! The Fort to the Rescue!!

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Men,

The call for help has been submitted and the PAX can choose to answer the call or fartsack.

Liona Wright is a 70 year old lade who is moving to Florida. She has no family here or anyone to assist with moving her things. A true High Impact Lady (HIL) lady Amy Barrow has asked for some assistance in any form from the PAX.

Here is the mission if you choose to accept it:

  • Today Through Friday August 23, assist Leona Wright with packing some boxes.
    • Time: 4pm-6pm
    • Place: 1014 Cresthaven Fort Mill 9Peachtree Apartments
    • Contact: Amy Barrow 803-417-1465
  • Saturday Load POD up with packed boxes
    • Time; 8am-11am ( we will go right from 1st F workouts)
    • Place: 1014 Cresthaven Fort Mill 9Peachtree Apartments
    • Contact: Amy Barrow 803-417-1465

Plan on an hour of time men and it will make a huge difference in this woman’s life.

CB

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What’s a Block Party without BLOCKS?

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  • QIC: Dark Helmet
  • When: 08/23/16
  • Pax: Leg Breaker, Cash Flow, Shady, Chicken Hawk, Old Bay, Repeat, Sasquatch, Kielbasa, Clark Kent, Geronimo, Cha-Ching, Bobcat, Java, High-Hat, The Chaser, Longshanks, Birdcage, Cheddah, Figaro, Olaf, What Did, Dark Helmet (QIC)
  • Posted In: Block Party, The Fort

22 at Block Party is pretty good these days, and I was a little shocked when there was such a crowd. Legal counsel was present (The Chaser), so we disclaimed, and off we went.

WARM UP

  1. Dynamic stretching whilst we mosey to the parking lot at the top of Massey St. – Frankensteins, pull knees to chest, windmill walkers… you get the idea.
  2. COP:
    1. Merkins x 15
    2. Squats x 20
    3. Moroccan Nightclubs x 30
    4. IW x 15
    5. SSH x 25
    6. Parker Peters x 15
  3. The rest of the Thang:
    1. Partner up, each partner set grab a block, and follow this order…
    2. Blocks at the top – one partner exercises while the other runs down the hill and then comes back up in some terrible fashion – here are the pairings:
      1. Curls and Bear Crawls
      2. Chest Press and nuR (Backwards Run)
      3. Jump Squats and Crab Walk (backwards)
      4. LBCs and Run
      5. Overhead Press and Gorilla Run
  4. At this point, we were running low on time, so we all moseyed down to the bottom of the hill and had a Bear Crawl Race up the hill… Some guys are clearly more into bear crawling than others, and so those guys circled back for the 6 and finished the crawl with him.
  5. Then we were actually out of time, and so we moseyed back for COT…

The fun never ends and the party never stops at Block Party.

Helmet, out.

 

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Palmetto 200 – The Fort – Pre-Blast 2017

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Pax of The Fort:

Months of training culminated with the P200 over the weekend of March 18th – 20th 2016. Teams of 12, 9, and 6 from The Fort put it all out there in a 200+ mile relay from Columbia to Charleston. Vans filled with bags of water, trailmix, uncrustables, cold pizza, headlamps, calf sleeves, and phone chargers, surrounded the PAX piled into vehicles for this #CSAUP event.

At this point you are either remembering the high from last year’s P200, bumbed that you missed the BRR experience, needing a #CSAUP in your life, interested in running a relay, or think “Why Not”! Then Pax…HC for the Palmetto 200 2017!

The P200 is an opportunity to experience all 3 Fs – Fitness, Fellowship, and Faith. The P200 will be Friday March 24th to Saturday March 25th.

What is the P200?
It is a 200 mile relay race that begins just outside of Columbia, SC in Red Bank and finishes at Patriots Point just outside of Charleston, SC.

The course travels through the Three Rivers Greenway in Columbia, Santee State Park, Francis Marion Forest, Isle of Palms, Sullivan’s Island, over the Ravenal Bridge and into the historic Battery of downtown Charleston, and finally finishes at Patriots Point.

Last year we had 3 – 12 man teams, 2 – 9 man teams, and 2 – 6 man teams. Runners on 12-man teams will run three legs of varying distances and will run differing total miles. Similarly, 9-man teams will run the same legs but each will run 4 legs instead of 3. The P200 is a flat course and has more variance in the total miles per runner than BRR. It lends itself to include a wider range of runner. In the P200, there is room for an inexperienced runner who will only have to run a handful of flat miles during the race while still providing longer distance totals to challenge an experienced runner on the same team. The overall experience and camaraderie is priceless.

Hard Commit (HC)?
Don’t be left out of this event! There is room for all runners and even non-runners who are committed to train from now to March. Current F3 running workouts and boot camps offer perfect training for such an event. We can form multiple teams based on speed and experience. Costs will be divided between the PAX on each team. Costs include registration, van rental, gas, and a few general supplies. You will be out of pocket roughly $200.00. However, that doesn’t include all the gear you end up buying in preparation.

If you are interested than e-mail me the following information at wallacem@fortmillschools.org:

-HC or SC?
-Your preference of team size – 6, 9, or 12
-Your mile pace
-Your e-mail address

Here is the Link to the Palmetto 200 website if you want more information: http://palmetto200.com

Rooney

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Lancaster Recon: Because every man needs F3

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  • QIC: Apache and Popeye
  • When: 8/20/16
  • Pax: Pistol, Popeye, Lattamore FNG, Hoffa, Power Plant FNG, Bono FNG, Italian Job, Schrute, Big Poppy, Burgundy, Hot Sauce, Stang, Lock Pick, Bourne, Watson, Lucky Charm, Buccy FNG, and YHC
  • Posted In: The Fort

YHC has been looking forward to this Recon for months, Lancaster is a great city with a lot of heritage and hard working citizens that have been through a lot over the years with industries coming and going, like a lot of textile communities they have had to adapt to the changing times. And take themselves out of the  comfort zones.

Which is one of the reason I love F3 nation so much. When tough times arise you have your brothers of the gloom to depend on and not being hoarders of F3 and sharing this thing we call The Brothership of the Gloom lets like minded men gather together and sharpen themselves, “As iron sharpens Iron, so does one Man Sharpen each other” to prepare us for that next hurdle we may have to cross..

We gathered at the Lancaster High School and the shovel flag was planted.

18 of the finest gents unpartook the far sack including 4 FNG’s welcome brothers to your new family of HIMS‘ (High Impact Males)

FNG’s Thanks for leaving your comfort zones and unfartsaking yourselves to partake in the brotherhood of the gloom “The workouts don’t get easier we get stronger”

  • Bono: Great to see your always chipper mood and smiling face and strong performance
  • Lattimore: Awesome Job this moring brother, and glad you decided to take the plunge in this F3 nation Thang
  • Power plant : Awesome message this morning and great drive thru the workout
  • Buccy: Awesome job brother and prayers for what you are going thru on a personal level

Can’t wait to sharpen the iron and push the rock with the brothership in Lancaster next Saturday

Warm up (Popeye)

20 SSH in cadence

20 Mercian Night Clubs

20 Merkins

20 mountain Climbers

There were no 10 counts this fine morning the 10 counts were replaced with each pax that was called upon told his story of how he came upon this great F3 Thang an awesome way to get to know your PAX and their story and not being just a PAX of the gloom

After warm up Popeye handed back off to YHC and we moseyed around the Lancaster High complex and passed the Q stick from everyone to enjoy in the Q fun.

We covered everything including just under 2 miles of moseying

  • bear crawl Indian merkins run
  • burbees
  • balls to the walls
  • monkey hump
  • monkey humpers
  • Al Gores
  • derkins
  • erkins
  • dips
  • SSH
  • seal jacks
  • plank jacks
  • mountain climbers

I am truly honored and blessed to be able to lead the leaders of F3 and foresee nothing but great things happening in Lancaster

And cant wait for the official launch Aug 27. Next weekend with Pusher and Italian Job on Q. So save the date and don’t miss the great occasion of our F3 nation growth…

Thanks again for honoring YHC and Popeye in letting us lead  in the recon efforts and really enjoying this F3 thang and the lives it is changing daily in the gloom.

Aye!!!! Apache!!!!

https://youtu.be/0ACaQkBJAEE

 

 

 

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Back to School BackBlast via EaglesNest

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  • QIC: Van Wilder
  • When: 08/16/2016
  • Pax: Apache, Anchor Bar, Ponytail, Mayflower, PawPaw, Moneybags, Pistol, Bull, Turbine, Paris, Burgundy, Sgt. York, Big Papi, Slo Pitch
  • Posted In: The Fort

It was again a typical muggy and warm August morning in the gloom for perfect conditions to produce a sweat fest tour of Winthrop Univ.

The warm-up:

Rt. over left, Left over right, Windmill x 20, Imperial Walkers x 20

Mosey to the fountain where Morrocan nightclubs x 20 and then SSH’s x 20

Quick mosey to Baby Stonhenge for 20 box jumps oyo

Another mosey to THE EAGLE for 20 merkins, 20 derkins, 20 irkins, 20 diamond merkins and 20 dips

Mosey to the steps of Byrnes auditorium for laps. Partnered up and announced that partner would run around auditorium/music conservatory while other would complete low slow squat and switch, and rotate completing run and LBC’s, Calf-raises, and end with box cutters.

Once the 6 was in we moseyed to scholars walk for a full tour of rotating bear crawls, lunges, and broad jumps to end of walkway. Omaha was called and time was running sparse and we moseyed back to the AO. Total of 1.88 miles were covered in addition to the exercises.

Anounncements and Prayer Request were made and ended in the COT.

As always, it was my pleasure to lead such a great group of HIM.

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Less than moderate Monday at Indy

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  • QIC: Popeye
  • When: 8/15/16
  • Pax: Blackhawk, Iron Sight, Captain Kangaroo, Red FIsh, River Rat, Fallout, Popeye
  • Posted In: The Fort

Seven High Impact Men come to Independence to get a less than moderate Monday workout from YHC who served on board the USS Independence.

THE THANG

Warm up

  • 10 (IC) SSH
  • 10 (IC) IW
  • 10 (IC) Hillbilly Walkers
  • 10 (IC) MNC
  • 10 (IC) Squats
  • 10 (IC) SSH

MOSEY to Dinkins Field

  • High Knees across the field
  • Butt Kickers
  • Toy Soldiers
  • NUR
  • Lt Dans

MOSEY to Byrnes Hall

  • 10 Merkins
  • 10 Dirkins
  • 10 Irkins
  • 10 DIps
  • Rinse & Repeat

Steps of Byrnes Hall

  • Serpentine up & down the steps running each step
  • Serpentine up & down skipping a step
  • Flamingo Squats up the steps
  • Jump Squats Up the Steps
  • Rinse & Repeat X2

MOSEY to the Leitner Wall

  • 10 Blast Off Merkins
  • 20 Step Ups 10 – Each Leg
  • Rinse & Repeat

MOSEY back to Dinkins Field

  • High Knees across the field
  • Butt Kickers
  • Toy Soldiers
  • NUR
  • Lt Dans

Slow mosey to parking lot

  • 10 Bear Crawl Merkins
  • 30 (IC) LBC’s
  • 10 (IC) Hello Dolly
  • 10 (IC) Rosalita
  • Stretch Touch Toes etc…

DONE!

Always an honor to lead a workout.

Popeye OUT!

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