Last chance to order a FORT Region shirt (new colors)

2016-03-212017-06-16Leave a comment

QIC: Italian Job
Posted In: Alcatraz, Block Party, Clydesdales, Flight Plan, Golden Corral, Laces In, Laces Out, Millllkshake, Pantheon, Quagmire, Ring of Fire, Run 'n Gun, Slow Burn, Tempo, The Armory, The Ballroom, The Colosseum, The Fort, The Hive, The Ranch, The Swamp, Varsity

We will be doing a redesign of the FORT logo later this year, so this is your last chance to order the current FORT design before then. Think of it as a way to say you are a FORT region original before all the newbies arrive. For all of you wondering if we would ever have another option other than gray, you are in luck. MudGear just released red and royal blue!

The MudGear obstacle race jersey fits close to the skin without compression (tapered cut). Its highly breathable, wicks sweat, and has excellent drainage capability. This is the style all regions wear across this great nation of ours. Don’t you want to be a great American? Aren’t you proud of the hours of pain and gallons of sweat you lose with your F3 brothers? Why wouldn’t you get this shirt? Also available in badass black (standard F3 Nation uniform color for our workout ninjas). Is it visible to oncoming traffic at 0515? Nah. Does it need to be? Meh. Will you blend in with your surroundings? Probably. Will you look good wearing it? Heck yes!

Price: $33 (MudGear red, blue, black)

Also available is the black Sport-Tek Adult Competitor Tee. This one is lightweight, moisture-wicking, and breathable. It has a looser fit. This is the more cost-effective version. Not as durable, but just as sweet. Ladies cannot resist a man in black. Heck, there was even a movie (or 3) about men in black. Don’t you want to impress the ladies? Why wouldn’t you want to rock out a bad mama jama black F3 shirt? Show the CrossFitters what a real shirt looks like on a real #HIM! I hear it actually makes you do better merkins.

Price: $24 (Sport-Tek black)

The grey on black looks pretty sweet. Last day to order is 4/3/16. To save you shipping charges, I’ll deliver them to you when they arrive in late April. Get them before they are gone! Don’t look back on this and say, “I wish I would have gotten the shirt.” Just click below and order it now. Operators are standing by. Do it!

F3 The Fort Shirts Pre-Order

TClap |

Prison or Paradise – Five Alive at the Yard

2016-03-20Leave a comment

QIC: Solid State
When: 03/19/16
Pax: Magnum, Shelby, Freon, Cash, Solid State
Posted In: Millllkshake, The Fort

With several regulars at the P200 and out with father duties, the pax was lean (were lean?). Five noble ones showed up to hit it this morning.

This was the first Saturday since the time change, this and the overcast skies cast a special gloom to the AO. It was dark like a weekday post. Sweet!

The Thang:

Warm up

20 SSH
10 Windmills
15 Imperial Walkers
25 Moroccan Night Club

Mosey around the North wing to the parking loop…

Split into two groups…

Mountain Climbers while the first group runs the parking loop, flapjack on return
Peter Parkers while the first group runs the parking loop, flapjack on return
Parker Peters while the first group runs the parking loop, flapjack on return

Mosey to the East Playground for more fun…

Swing crunches while the first group runs the big loop around the playground flapjack on return
Repeat for a second round!

Mosey to West Playground…

Step ups on square picnic tables
Repeat for a second round

Mosey back to East side, then around to the parking lot near the middle school field…

Peoples chair, everyone counts 10 (50)
Alligator crawls – 10 yds. Return to start, repeat 3 x
Peoples chair, everyone counts 10 (50)
One more ‘gator crawl and we’re out!

Mosey to the middle school delivery dock, find place on the variable curb that matches your appetite…

Box jumps to curb 15 count
Dips to 15 count
Box jump to 10 count
Dips to 10 count
Box jump to 5 count
Dips to 5 count (slowly)

Mosey to tunnel hallway…

Group 1 – Sprint corridor to mid-point, stop and squats until group 2 joins up
Group 2 – squat until group 1 reaches mid-point, sprint to catch up with them
Repeat stop and go to end of tunnel, then to end of path
Turn around, repeat scheme with only two stops and lbc’s while waiting

Next we celebrated “the Yard” with Prison Push Ups

Follow that up with BTTW (thanks Shelby) – each person counting 10, stop when the either everyone counts or the first person comes down.

Pax Choice Mary

Freddy Mercury – x15
Elbow Plank – 50 count
Flutter kicks – 15 count
Box cutters – 15 count?
WWII sit-ups – 10 double count

That’s a wrap, mosey to COT

NMM:

Today we ran a lot of circles. This could be a metaphor for some of the activities in our lives… day in and day out. Just like working out today, it was up to you to decide and take action for how you were going to hit it. Lead yourself every minute of every day…

A smaller tribe this morning meant we could get more done, and we packed it in. Great effort by everyone. This is an awesome site with new ways to use the geography popping up every week. Thanks for the opportunity!

————-
Sign up for the mud run in the next two days… reach out to Spiderman or Crash

Much support for the P200 pax and their CSAUP. Check the newsletter for additional updates and to be ready if CSPAN is on Q (lol).

Prayers for colleagues heading into the job field.

TClap |

The Puppet Master Returns to the Patriot

2016-03-15Leave a comment

QIC: Geppetto
When: 3/12/16
Pax: Peach, Italian Job, Cheeto, Winchester, Bogey, SAW, Pistol, Fusion, Mayhem, Geppetto, Turbine, Smoke Wagon
Posted In: The Fort

12 gathered around the planted flag. Italian Job led off and moseyed the PAX to the parking lot for a Patriot style warm up…

To the serene tune of birds chirping in the background:

20 SSH
20 Imperial Walkers
20 Moroccan Night Clubs
Various stretches (L over R, R over L, Wide, Butterfly, a few others)

On to grab some wall and in the seated position tap the head, knees, and ground – 20 in cadence.

….the serenity began to fade.

Mosey (the long way) to the football field where entrance was gained one way or another. Don’t tell the law man (we trespassed).

Handoff to Peach

20 Minutes of Blackjack with Merkins and LBCs…50 yds in between (20 Merkins/1 LBC, 19 Merkins/2 LBC…all the way to 1 Merkin and 20 LBCs).

…serenity is now long gone. The humidity has caught up with us. Mumble chatter has ceased.

The PAX give a strong showing and once we are thoroughly drenched Peach passes to Geppetto.

Using the football field it was 4 corners

Lunge 100 yds
25 Low Slow Squats at the corner
Bear Crawl to the next
25 Mtn Climbers at the corner
Side shuffle 100 yds to the next
25 Low Slow Squats at the corner
Burpee Broad Jump to the next

4 corners again..this time with sprints in between.

25 Heels to heaven
30 Side Crunches (15 each side)
35 Flutters
50 LBCs

Back to the COT for count off, Name-o-Rama, Announcements (most of which were about various events where one is required to run long distances for no particular reason), and prayer requests.

Great day at the Patriot, and a perfect start to the weekend…serene or not.

-Geppetto

TClap |

The Hotbox is Back

2016-03-14Leave a comment

QIC: Posh
When: 3/14/16
Pax: Schrute, Boots, Apollo Creed, Pistol, Reborn, Blueprint, Apache, Van Wilder, Sgt. York, Choir Boy, Burgundy, Italian Job, Beaker (FNG), Quick Silver (FNG), Posh
Posted In: The Fort

Posh led 14 men through a hotbox sweatfest at Old Town. Here’s what we did.

Warm Up

SSH
Windmills
SSH

The Thang

Long Mosey down Main Street to the hotbox parking garage. We performed the following exercises:

Run to the top
Sprint to the wall and back (x4)
- Merkins in between
Sprint back to ground level
35 Merkins on level 1
30 Merkins on level 2
25 Merkins on level 3
20 Merkins on level 4
15 Merkins on level 3
10 Merkins on level 2
5 Merkins on level 1
- American Hammers until the 6 was in
35 Squats on level 1
30 Squats on level 2
25 Squats on level 3
20 Squats on level 4
15 Squats on level 3
10 Squats on level 2
5 Squats on level 1
- American Hammers until the 6 was in
35 LBCs on level 1
30 LBCs on level 2
25 LBCs on level 3
20 LBCs on level 4
15 LBCs on level 3
10 LBCs on level 2
5 LBCs on level 1
- American Hammers until the 6 was in, a few Hello Dollies, and 5 more LBCs to finish us out.

NMM

As always, it was a pleasure to get stronger with the PAX of Rock Hill. Great impromptu Q by Posh this morning. Welcome FNGs Beaker and Quick Silver (Choir Boy’s 2.0). Today marks another week of double digit posts for the Rock Hill AOs (though I fear that streak will end with 66 of the Fort’s finest doing final preparation for the Palmetto 200). Per usual, Burgundy and York led the PAX with newcomer Beaker hot on their heels. Reborn and Schrute were both pushing YHC to try to catch up with them. TClaps to Quick Silver for putting in the work this morning and keeping up with the gazelles. Big time respect to 2^nd week poster, Pistol. 57 never looked so fast! Don’t think the improvements Blueprint, Van Wilder, and Choir Boy are making aren’t being noticed. We see you guys getting stronger and faster. Great leadership and epic mumble chatter from our 6 by choice, Apache. Boots, you’ll be missed – even if Creed says you won’t.

Something big is happening in RH. Keep bringing FNGs – they don’t know how much they need what you have discovered. #GiveItAway

Prayers

Boots will be leaving for boot camp in two weeks
Posh’s M will be giving birth sometime this week
PAX running in the Palmetto 200
The homeless men and women of Rock Hill (shelters closing)

Announcements

Read the weekly email

TClap |

Zombie Bears Oh My!

2016-03-11Leave a comment

QIC: Popeye
When: 3/11/16
Pax: Cake Boss, Sgt York, Catfish, Apache, Water Boy, Turbine, Shrute, Nunchucks, Drifter, Snapper, Boiler Maker, Bogey, Van Damm, Blueprint
Posted In: The Fort

Well YHC was reminded by the one and only Chief Turkey Puncher, Apache that I was on the Q for Petra at 830pm. so behind the 8 ball I remembered that Petra was a #slowburn AO So what I put together on the fly was going to be slow and burn quite a bit. 15 PAX showed up in the gloom

THE THANG:

WARM UP –

STRETCH those old bones and muscles – CSPAN would be proud
WM (IC) X15
SSH (IC) X15
MNC (IC) X15
CDD (IC) X15
SEAL JACKS (IC) X15
STRETCH a little more
PLANK for 30 secs.
HONEY MOON from the Plank to yes again stretch the back out.

MOSEY – One full lap around the parking lot

LET A BEAR BE A BEAR!

Bear Crawl Merkins – Up hill the parking lot bear crawl to each parking spot line then do one merkin. Turn around and Bear Crawl Merkin back.

This looked really good on paper but the slow burn really burned and produced some mumble chatter.

ZOMBIE RUN –

2 rounds – Zombie Run is like an Indian Run but you lunge walk while the 6 runs to the front of the line. Good old mumble chatter and groans with this one. SLOOOOW BURN.

LET A BEAR BE A BEAR again –

Bear Crawl Merkins – This time 5 rows – up and back

We did a set of high knees & butt kickers to the cross walks of the parking lot

Another full Mosey around the Parking Lot

LET A BEAR BE A BEAR again –

Bear Crawl Merkins AGAIN this time 10 rows up and back.

However, I did stop to explain a little bit about the lines. Marcus Latrell the Navy SEAL and Lone Survivor how when he was under fire in the mountain side of Afghanistan – he took a rock and drew a line in the sand, and said he would drag himself until his feet crossed the line. When they did, he did it again. All with his back broken and shot. for 8 to 12 hours.

So YHC told the PAX when they have that point in their day, especially after lunch on a Friday where they want to phone it in for the day, picture Latrell and draw your “line in the sand” and just get to that point and do it all over again. — 60 count over —

After the Bear Crawls we became Zombies once more

Zombie “Ran” for another round.

Mosey back to the front of the Bingo Hall to circle up for a round of

5 Captain Thors – (Jack Web for abs)
Next Dealers choice for Ab lab to the end.

Thanks to the PAX for allowing me to lead them today even though I was not fully prepared. I hope I didn’t disappoint.

TClap |

Jude

2016-03-11Leave a comment

QIC: Deacon
When: 3/11/16
Posted In: The Fort

16 Pax met on this glorious spring morning to study Jude. Italian Job crossed the Catawba river to attend today’s session. God asked Stang to pray for Anchorman during our study for reasons that exceed our level of understanding. God called him to bless our brother. Stang’s response was an honorable demonstration of his obedience to our Father. #Goosebumps…

Here are takeaways from today’s discussion.

—————————————————————————————————————————–

Jude 3 ~ I had been eagerly planning to write to you about the salvation we all share. But now I find that I must write about something else, urging you to defend the faith that God has entrusted once for all time to his holy people.

Takeaways:

Learn the bible so that you’re able to discern whether what others say is founded in truth.
Establish a personal relationship with Christ through prayer and serving others.
Do you defend the word of God when someone twists the gospel for their personal benefit?

—————————————————————————————————————————–

Jude 16 ~ These people are grumblers and complainers, living only to satisfy their desires. They brag loudly about themselves, and they flatter others to get what they want.

Takeaways

The act of complaining shows that we don’t appreciate God’s plan for us.
What would you do if a person always complained after you gave them something? You’d stop giving them things which is why we should not test God with complaints.
If you complain, you remain.

—————————————————————————————————————————–

Jude 23 – Rescue others by snatching them from the flames of judgment. Show mercy to still others, but do so with great caution, hating the sins that contaminate their lives.

Takeaways:

Sinners who are lost don’t know it so don’t judge them.
Your Godly actions/reactions will be observed and hopefully adopted by lost sinners.
Hate their sins but love the sinners.

—————————————————————————————————————————–

Moleskin:

The Gospel is ours to defend so be on guard. Replace complaints with thanksgiving. The best gift that you can give to a sinner is the presence of God’s love. We are blessed by God’s grace and mercy so pay it forward.

TClap |

No one would do that many Burpees on their own

2016-03-07Leave a comment

QIC: Howitzer and White Lightning
When: 03/05/15
Pax: Decibel, Bing, Omaha (2.0), Haushka, Fish Stix, Mr. Clean, Walker, Trucker, Smuggler, and Jiffy
Posted In: Alcatraz, The Fort

Let’s get right to it because even typing this workout up hurts – The virtual flag was planted, introductions made, thanks for joining us Walker, and the disclaimer was given by Howitzer, (should’ve paid closer attention), and the PAX were off.

Warm Up – A quick 10 – 15 count of SHH’s, Merkins, Cherry Pickers and other various exercises designed to get our blood flowing and muscles stretched before we encountered…

The Burpee Builder: Accumulate at each cone until you reach 10

Cone 1: Leg Kick

Cone 2: Push Up

Cone 3: Tuck Jumps

Cone 4: Burpees

Run backwards to the start line. Rinse and Repeat until you get reach 10 sets at each cone. If Smugglers math is correct we did 55 burpees. It does not look bad typing this in, but after the third set, Howitzer looked at YHC and said, “Maybe I should audible.” It didn’t happen.

At the end of 10 Howitzer handed the reigns to YHC and as he bolted for his daughter’s volleyball game.

Circle Up:

Jack Webb’s cousin – 1 LBC – 4 crunches ratio accumulate to 10 – Do we have a name?

Mosey to retaining wall – 20 step ups OYO

Mosey to the bottom of the Hill – Indian Run up the Hill

Back to Retaining Wall – 20 Derkins

Circle up in the Field – Jack Webb – 1 merkin / 4 overhead claps accumulate to 10

Retaining Wall – 20 Dips

Bottom of the Hill – Indian Run past the fire station and back to the park.

Happy 5th Birthday F3! I’m excited to see where the next 5 years takes us.

TClap |

The Fort Triple Down – P200 Training Pre-Blast

2016-03-042017-06-16Leave a comment

QIC: Rooney
When: 03/05/16
Posted In: Pre-Blast, The Fort

Our 2nd P200 training 3 run CSAUP is this Saturday, March 5th. Do all three, two or one!!!

Here is the weinke:

Run #1 (6 miles):
-AO – WEP (The Fort)
-Launch – 5:50 A.M.
-10K down Old Nation Road (was used for the BRR time trials)
-This will give us time to get back and Pax to post at the Yard or WEP for a boot camp!

Run #2 (5 miles):
-AO – Baxter Starbucks (Flight Plan/Clydesdales)
-Launch – 11:00 A.M.
-“Latte Loop” – Through Baxter

Run #3 (5 miles):
-AO – Baxter YMCA back corner by field (Run & Gun)
-Launch – 4:00 P.M.
-“Biscuit Run” through Kingsley (5 miles)

Each run provides a variety of terrain. Run 1 and 3 have some hills, but nothing completely terrible. Run 2 has several horrible hills including Gardenia (the king of suck). In addition, I am trying to minimize running on sidewalks or 160 as much as possible to avoid traffic, exhaust and the pounding on our legs.

Go for 3 and a bootcamp, 3 runs, 2 runs, or 1 run! This is a great opportunity to push yourself leading up to the P200. In addition, why else would you run three times in one day if other PAX weren’t there to push you.

This is open to all PAX. Please send out to other PAX not doing the P200 and tweet!

Until next time ….Aye!

TClap |

WhatDid a VQ do at The Coop?

2016-03-02Leave a comment

Posted In: Ring of Fire, The Fort

13 Pax at The Coop today anointed another New Q as Geronimo asked WhatDid, YHC, to take a shot a leading the faithful. I had weeks to plan, prep and basically steal any and all moves I’ve learned over the past two years from many other Q’s. While the excitement built up, my weinke continued to take many turns but I finally locked it down.

After giving an abbreviated and unrehearsed warning and disclaimer as no FNG’s were present, I got us underway with an immediate set of 10 burpees. I just needed to get that first move out of the way and launch the Pax. Then:

Mosey to basketball court on lower campus to, all IC:

Squat – 20

Bear crawl (Reverse Bear Crawl on set 3)

Left leg speed skater -20

Bear crawl (Reverse Bear Crawl on set 3)

Right leg speed skater – 20

Bear crawl

Squat – 20

Solid warm up followed by a long Mosey, up a few hills, around the back of the school to the opposite side of the same parking lot. Then the fun began.

Splitting the parking lot into quarters designated by cones (used as weinke), the Pax performed the following 3X

Squat – 20

Bear crawl (Reverse Bear Crawl on set 3)

Left leg speed skater -20

Bear crawl (Reverse Bear Crawl on set 3)

Right leg speed skater – 20

Bear crawl

Squat – 20

After 240 iterations of some form of a squat, we planked it up and waited for the sixth.

As our legs were not yet warmed up, the pax formed two lines and we did an Indian run up to the painted football field in the top parking lot. (Run went a bit sideways towards the end)

We centered up at the 50 Yard lined for what I call the PAIN-X. YHC got out early and setup station cones in the 4 corners of the field. The setup made for a nice split out of the Pax, in an X like formation, to each corner. So WhatDid he put on tap?

Split the pax into 4 at the 50 on the X and each group did 10 burpees, then the pax sprint 50 yards to your 1^st of 4 cones. Perform the exercise on the cone then sprint 50 yards back to the X. 10 more burpees, and repeat 4 more times. Here’s what the cones had waiting for the pax.

Corner one.

1) merkins – 20

2) bomb jacks – 20

Corner 2

1) Carolina dry docks -20

2) shoulder taps – 20

Corner 3

1) wide arm merkins – 20

2) right arm dry docks – 10

Corner 4

1) diamond push ups – 20

2) left arm dry docks

Total of 500 Yards of sprints (you can imagine it turned into a mosey for some) 50 burpees (felt like 500).

Mosey back to COT for nameroma, praises and announcements.

Moleskin

First, where would you find a Sasquatch? Oh, that’s right, out in the distant rising out of the woods and already 3 miles under his belt as he chose to run to the AO. And, of course, run home afterwards.
Lots of chatter about the poor lighting behind the school and the countless pot holes and trenches on the access road behind it. With the Q having the only headlamp, you might want to think about sticking with him or getting one yourself
Nice work by Peabody and few others that got out there and are recovering from a some injuries.
Which, sticking with the Q, reminds me how lonely it can get to lead if no one is following you. While today it was likely due to unbalanced Adrenalin in the VQ’s step, it could mean a bigger problem if you find yourself leading and no one follows.
This months is all about Leadership (last month was love), which is a staple in our F3 diet. But, make sure you’re thinking about your leadership at home, with your family, with your employers/employees and in your community. As a leader we empower people to use their gifts and live to their potential.

Prayers/Praises/Announcements

Vanilla Ice’s 14 YO nieces, Ashland, is facing challenges as she adapts to new schools and the environment it puts her in. Keep him, his family and her in your prayers as they work to right her direction.
SkateorDie’s wife’s grandmother isn’t doing well. She’s 90 but we need to keep her in our thoughts and prayers.
This Saturday Sasquatch will be offering a stretching/PT discussion at the Fort (WEP) at 0630 pre-work out.
Upcoming Charlotte Leadership Forum. March 15^th at 6:30 AM at Christ Church on Providence Road (1412 Providence Rd). Topic is Fatherhood.

TClap |

The Fort – “Classic” beat down for Classy PAX

2016-02-29Leave a comment

QIC: Cake Boss & Double D
When: 02/27/16
Pax: Mainframe, MacGyver, Tesh, Rebel, Flat Tire, Rooney, Beacon, Ginsu, L'il E, Javert, Mr Clean
Posted In: The Fort

Gorgeous Saturday morning in the Carolinas and it was slowly getting brighter as the sun rose above the horizon. 13 men posted to The Fort, the original AO for Fort Mill in Sept 2012. It is a Classic AO and deserves all the respect and honor its earned. Many of PAX have started at The Fort and have posted there over the years. Double D being a founder of The Fort and YHC starting in fall of 2012 as well remember the workouts when we never left the park, but always felt the pain. Today The Fort region has become a run club and in search of creative pain mechanisms, however Double D and I chose to honor our AO and make it a “Classic” workout this day.

Double D thinks of Classic songs when he hears the word “Classic”. I could not help but think of classic cars and for me the 1967 RS/SS Camaro Convertible was always my favorite. Someday…..I keep saying of when I’ll own one, but until then….I just keep on truckin!

The Thang:

COP —

Double D- Mosey to Springs small lot SSH, IW, Mtn climbers, Slow Sumo Squat
Cake Boss- Peter Parkers, Plank, Parker Peters, Low Slow Squats, Carolina Dry Docks(CDDs)

Double D-

“Ring of Fire” — Merkins, diamond merkins, wide arm merkins, stagger right, stagger left, CDDs
“The Wall” — People’s Chair, wall pull ups, BTW (rinse & repeat)

Cake Boss- Mosey to Playground & partner up.

YHC brought up the idea of Classic cars and the restoration process. if we think about how old cars are driven, worn and torn. Some left in barns or fields only to rust out and then land in a heap at a junk yard or crushed for recycle. Someone finds these cars and brings them in, saving it from the “heap” and sees the beauty in it and begins the process of making the car new again. They strip the car down to its frame, piece by piece rebuild it and one day roll it out of the garage brand new and Restored!

We as men live a similar life. We grow up after years of school and such, get jobs have familes and living the so called “dream” only to feel worn, torn and beat up some days. Looking at the calendar or the schedule to determine what is my day or week going to be like and how am I going to survive?? Well, for no reason other than living, Jesus takes us in and begins the process of making us new again. Through a relationship with him, he “Saves” us from the heap by stiping us down to our core…..our hearts…..he makes us new again and our gifts, beauty shines again. We become fully restored when Jesus comes again, but in the meantime we can rest in knowing he took us in, walks with us and talks with us and someday we will be in the best showroom condition ever. We just need to answer the door when he is knocking. To know more about this, reach out to Cake Boss.

ROUND #1 Pullups, Dips, Step Ups while partner takes lap around playground.
ROUND #2 Pullups, Dips, Step Ups while partner runs to path and back

Double D-

“Stairway to Heaven” — fwd lunge walk, 5 burpees, backward lunge walk, 10 burpees (rinse & repeat to top w/fwd and backward bear crawls for last 2 lamp posts)

Cake Boss- Mosey to sunshine on side of hill for 6 min of Mary

LBC (Elvis style)
Rosalitas (In Spanish)
Superman
Hello Dollys
Parachute
Freddy Mercury’s
Supermans
Flutter Kicks

COT:

Many prayers and testimonies of what F3 has meant to various men. It says a lot to hear the positive effects of fellowship and faith on men’s lives and their families.

We had a great Classic workout. I know I felt it Saturday night and Sunday all day. Thanks to MacGyver for the Q and Double D for teaming up with me. I truly am humbled and honored to lead and be a part of such a great group. You all are leaders and inspire me each day. Thank you!

Cake Boss

TClap |