Category: The Fort

The Fort Post Christmas Convergence at The Yard

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  • QIC: Cake Boss
  • When: 12/26/15
  • Pax: Anchorman Apache Assassin Atlas Back draft Barry Manilow Bart Bass O Matic Beast Bing Bogey Boots Brick Cake Boss Cat Fish Chedda Corn Hole Corruption Cross Check CSPAN Dark Helmet Deacon Double D Duke Nukum El Diablo Fish Stix Funhouse Gears Gecko Geronimo Haushka Howitzer Italian Job Jekyll Jekyll Jr Kodiak Linus Long shanks Lug Nut Mainframe Maximus Menthol Mighty Mite (FNG) Minuteman Offspring Old Bay Omaha (FNG) Package Peabody Peach Popeye Posh Puddles Rebel Royale Santini Senator Tressel Shelby (FNG) Short Sale Snapper (FNG) Socrates Solid State Spitz Spud Stank Sunshine Sweeper Tesh Torpedo Turban Twister Walker What Did Wheelz White Lightning WWL Zima
  • Posted In: Alcatraz, Millllkshake, The Fort, The Reservation

The PAX from The Fort, Alcatraz, Indianland and Rock Hill arrived at The Yard for a Post Christmas Convergence.

It’s Boxing Day and YHC had some Rocky memories flowing from my days in Philly and I thought about having the PAX chase chickens or punch sides of beef in a freezer, however too expensive and way too involved. So we opted for some good old beatdown F3 style.

Apache got things started with the 1st annual Cake Boss Calves 5k. I have to admit, its pretty cool having a 5k named after my body parts, but I hoped it would have been my eyes….oh well! 26 posted for the run and Old Bay texted me this number as I was setting up The Yard and so it confirmed for me to expect a quality turn out from the PAX.

The PAX arrived car after car and the mumble chatter started. It was great to see many of the men we don’t get to see week in and week out. I called (whistled) the PAX in tight for some announcements and introduction of Stang. He got us started for the warm up and away we went.

Mosey around YHC’s truck to side of school and some high knees, butt kickers, and other stuff as we head back towards the school yard for COP. Stang took us through half dozen traditional moves to get the bodies in motion.

Hand off to YHC (Cake Boss), with some instructions on the “meat” of the workout. Count off in 9s to form 9 groups. Each group to go to 9 different stations perform the 2 exercises on each station for 3 mins. Once time is up, rotate to next station. It is a You vs You routine where the fit can challenge themselves and the new or building can pace themselves.

I shared a message around preparation in all areas of our lives. As a Boxer prepares for the match, we need to prepare if we intend to get better. Our hearts, minds, spirits need to be prepared for all the challenges and adventures life puts before us. Are you going to sit on the sidelines or read the playbook and prepare for the match ahead.

The 9 groups made their way each round to the sound of YHC and my whistle….haha. Hated using a whistle but was best way to get everyone moving together. It was a solid workout. We ended with COP and some men paying a debt of burpees for the Army/Navy game.

COT had 77 present and 4 FNG’s, Shelby, Omaha, Might Mite, & Snapper…..Welcome! Prayers for the many health concerns, sudden passing’s, and injured PAX. Prayers also for those PAX struggling in marriage, finances and parenting. Do what you need to in these areas to prepare and work through the tribulations.

Thanks to Old Bay and CSPAN for the honor to lead a Convergence at The Yard. Humbled and Honored.

We had 40 at the 2nd F at the Ft Mill Family Restaurant. They did a great job dealing with us and our stench. Was it ok for me to EH the owner while he was taking our food orders???

Merry Christmas PAX and I look forward to 2016 with all of you.

Cake Boss

 

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Clown Cars from the Fort for 1/1

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Gentlemen (and the rest of you):

I can’t speak for everyone, but I can speak for me, so I will. On 1/1/16, all PAX of F3 Nation have been invited to celebrate the 5th anniversary of this crazy thing that has inspired so many of us to burn the ships (and our fat pants), to reach in out in service and love to our community (and to our F3 brothers), and to straighten our walk with the SkyQ (which for me = My Heavenly Father). For me, this experience has touched and helped to shape nearly every aspect of my character over the last year that I have been involved, and I look forward to the next 5 years to see what changes will come from my association with all of you.

That said, we are going to support this “ultra-convergence”, if you will, and clown car up to the celebratory workout on New Year’s.

Here are the details as I know them:
1. We will meet at 0600 with wheels up at 0610 at the Baxter Starbucks
2. The workout location is Alexander Graham (AG) Middle School in Charlotte.
3. The workout start time is 0700. End is 0800.
4. There won’t be a much better time to bring an FNG, than to this. SO EH SOMEBODY.
5. I am not personally aware of any formal coffeeteria plans immediately following the workout, but I am certain that there will be at least one or two happening, so I’d plan on spending that time there as well.
6. The link to the Pre-Blast is here: http://f3nation.com/2015/12/16/the-fifth-anniversary-convergence-1116/

Several of you have committed to driving a car of clowns up, but if there are more, please let me know @darkhelmetF3, or let me know if you’d like to go, but not drive (which is the camp I fall into… Ask Spiderman (@F3_Spiderman) or Whitesnake (@Raindawg), nobody wants me to drive).

AYE!

Helmet, out.

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12 Days of Fitness

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  • QIC: Italian Job
  • When: 12/24/15
  • Pax: Punch Out, Turbine, Apache, Posh, Solid State, Walker, Stang, Limp Bizkit, Bogey, Birdie (FNG, 2.0), Hot Rod (2.0), Mayhem, Catfish, Pepperoni, Burgundy, Schrute
  • Posted In: The Fort

‘Twas the morning before Christmas, and all through ManU, all 17 PAX were sweating, including the Q.

Warm Up

  • Run around the lot from Moe’s to Panera to Dicks then the fountain
  • 20 SSH
  • 20 IW
  • 15 Windmill

The Thang

To the tune of “The 12 Days of Christmas”

  • On the first day of Christmas my Q gave to me…
    1. Turkish Get Up
    2. Dying Cockroaches
    3. Hello Dollies
    4. Boats and Canoes
    5. LBCs
    6. Rosalitas
    7. Heels to Heaven
    8. Flutters
    9. Freddie Mercuries
    10. Xs and Os
    11. Russian Twists
    12. WWI Situps

Mosey to the parking lot

  • On the first day of Christmas my Q gave to me…
    1. Burpee
    2. Carolina Dry Docks
    3. Standard Merkins
    4. SSHs
    5. Diamond Merkins
    6. Monkey Humpers
    7. Moroccan Night Clubs
    8. Toy Soldiers
    9. Bomb Jacks
    10. Sumo Squats
    11. Mountain Climbers
    12. Bobby Hurleys
  • Dealer’s Choice
    • Birdie chose a long run around the parking lot. Once the adults were gassed, he tagged the wall, stopped, and started again. Then he handed it off to Hot Rod.
    • Hot Rod, another bundle of under 8 year old energy, chose 3 rounds of wind sprints. Hand off to Stang.
    • Bear crawl the length of the parking lot. Hand off to Solid State.
    • Bunny hop to the first line, lunge to the next. Shampoo. Run to the COT.
Moleskin
Today we took time to recognize the true meaning of Christmas – the birth of our Savior. Contrary to popular belief, Jesus” was actually born in March – which coincides with the Gospel descriptions of shepherds tending their flocks on the hillside. It wasn’t until the 4th century that the Romans changed the celebration to December 25, replacing the pagan holiday of Saturnia.
We all know the story of Christ’s birth. It has almost become second nature and we probably don’t give it much thought. But science now has evidence to support part of the story. In 1991, “The Quarterly Journal of the Royal Astronomical Society” (volume 32, pages 389-407) noted that Chinese astronomers had observed a long-tailed slow-moving comet in their skies during March of 5 BC. This sui-hsing, or “star,” hung in the Capricorn region for more than 70 days. This same comet would have been visible in the skies over Persia, home of the Magi, in the hours just before dawn. Due to the earth’s orbital motion, the comet’s light would have been directly in front of the Magi during their journey – hence they would have truly followed the star.
Let’s not forget that this isn’t just a Hallmark holiday or an excuse to get off work, but it is the celebration of our perfect God, brought to life in flesh, born of the virgin Mary in a sinful world, to live a sinless life, and to be the ultimate sacrifice for the atonement of our sins. We are a blessed people. Please take the time this holiday season to remember the true reason of the season.
We each took turns thanking our God for the blessings in our lives. Many men mentioned thanks for their families, friends, and health. Some lifted up others that have been dealt bad health news. We recognize that we have been given so much. I encourage you to be a blessing out of your blessings. Take time to be His hands and feet in this world. Do something special for someone else. Do what you know is right.
Overall, it was an awesome morning of Fitness, Fellowship, and Faith. It was such an encouragement to see four 2.0s joining their daddies for a tough morning workout. Turbine, Catfish, and Bogey, you’re doing it right! Excellent mumble chatter and awesome fellowship at Panera following the workout.
Merry Christmas, men! Enjoy your off day tomorrow with family and friends.
Announcements
Dec 26 (Saturday) @0700 – The Yard – Bring your visiting uncle, father, or brother in law to TheYard this Saturday for a Cake Boss lead boot camp workout.  All other AOs will be closed. The Yard is located at Fort Mill Middle School (see map below). It’s recommend you park in the faculty parking lot. Be sure to check the pre-blast for more information. Coffeteria will follow at Fort Mill Family Restaurant.
Jan 1 (Friday) @0700 – A.G. Middle School – This new years day will mark the 5th year of F3’s birth.   And F3Nation is planning a convergence at the AO where it all began.  All regularly scheduled Friday AOs for The Fort region will be close.  So check out the pre-blast and start planning the #clowncars.
Jan 23 (Saturday) @0700 – Star Command – Post to this “Padre Convergence” at the Upward Star Center in Spartanburg, with CSPAN, Padre, and Iceman on Q.  Coffeteria to follow. Clown cars details are coming soon.  Mark the date, and keep an eye out for the pre-blast.
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3rd F Convergence, 1/22/2016, 0600 Pre-Blast

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  • QIC: Chicken Hawk
  • When: 01/22/16
  • Pax: All Pax
  • Posted In: The Fort

On Friday January 22, 2016 6:00-7:00AM, A 3rd F Convergence at Eternal Church on Pleasant Road, behind Zaxby’s. Parking is located in the Zaxby’s parking lot. We will launch  the first series of The Community Leadership Foundation: Accountability as well as launching the Whetstone program Qued by Rebel for the Fort. To learn more about the Whetstone program click here. All other 3rd F AOs will be closed.

Accountability is the first building block and the foundation for the rest of the series. Who in your life is holding you to a higher standard? Who is pushing you to do more for the kingdom? Come hear from a panel of High Impact men on accountability, each bringing a different perspective on this topic.

Date: January 22, 2016 6:00-7:00AM

Location: Eternal Church (1787 Pleasant Rd, Fort Mill, SC 29708)

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Why did you come?

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  • QIC: Jekyll
  • When: 12/22/2015
  • Pax: El Diablo, Howitzer, Geronimo, Dark Helmet, Gecko, Funhouse, Spiderman, Fishsticks
  • Posted In: The Fort

9 pax gathered in the gloom.  Moderate cold and pouring rain that would make Noah proud.  I asked the question “why did you come today?”  Answers: “The right thing to do”, “keep a commitment”, “for you(my brothers)”.  Aye.  Indeed it was an easy day to throw in the towel.  Everyone got better today.

I’ve done this Q twice before (atleast) and it ALWAYS delivers.  It’s about endurance and pushing your self. We hit all of the major food groups: burpees(arms, legs), Bomb jacks(legs), Lunge walks(more legs), Carolina Dry Docks( shoulders), Bear Crawl(shoulders), LBC (abs), Ab Lab(more abs), Cardio( each lap was 1/2 mile).

COP: SSH, Squat, IW, Windmill

The Thang:

Start at Bank. Run to bottom of Hill.  5 Burpees.

Run up Hill. 5 Bombjacks.

Run to Wall- Lunge walk length of wall (48) then 10 CDD

Run to Bank- Bear Crawl length of bank then 20 LBC

1 lap includes 1/2 mile run

Finish with 6 MOM as we wait for the #six.

AYG back to COT

NMM:

Great showing of enouragement and grit today.  All got 4 laps (2 miles).  Leaders got in 5(2.5 miles).  El Diablo on his 3 post showing what this thing is about.  Howitzer now in top 1/4 of Pax fitness level. Dont sleep on him.  YHC probably won the VT today but Geronimo may have edged me.  How does one smile and talk through that much pain.  #jumpsoutofairplanes.  I’m tired of typing how fast Fishsticks is.  Gecko challenged on the lead group.  Funhouse got miles before and after.  Spiderman and Dark Helmet discussed Star Wars Theories on their peaceful jaunt.

Big prayers for STH’s mom as she battles cancer a third time

Have a truely wonderful Christmas

Jekyll

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Look! It’s a Parade!

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  • QIC: Flat Tire, Pusher
  • When: 12/19/2015
  • Pax: High Life, DD, Trucker, Dog Pound, Airborne, Javert, CSPAN, MacGyver, Longshanks, Menthol, Dark Helmet, Peabody, Santini, Solid State, Magnum, Dozer, Atticus, Boeheim, Repeat, WWL, Package, +1 that left early and I can't remember. Apologies.
  • Posted In: The Fort

24 able bodied men enjoyed a brisk morning workout at WEP on 12/19.  Flat Tire started the PAX off with some familiar warm-up exercises with festive new holiday names. Pusher was a last minute replacement Q after a family medical emergency sidelined Sir Topham Hat (praying for your family brother), and he promptly led us on a parade of horrible through Fort Mill.  Here’s what we did:

The Thang:

Mosey around the jogging path to the other side of the park and COP in crispy, frost covered grass.  All exercises IC:

Reindeer Hops (SSH) x 25

Elf Jacks (squat jacks) x  20

Yule Log Jacks (plank jacks) x 20

Abominable Merkins (merkins) x 10

Santa’s Walker (imperial walkers) x 20

Squats with Calf Raises x 20

Mosey to the path and a 1/10th mile marker.  Path is a .6 mile loop.  Accumulating exercises at each marker:

1st marker:  5 merkins

2nd marker:  5 merkins + 10 squats

3rd marker:  5 merkins + 10 squats + 15 Mountain Climbers

4th marker:  5 merkins + 10 squats + 15 MC + 20 LBC

5th marker:  5 merkins + 10 squats + 15 MC + 20 LBC + 25 Monkey Humpers

6th marker:  5 merkins + 10 squats + 15 MC + 20 LBC + 25 MH + 30 SSH

Hand the whistle over to Pusher.  He informed the PAX that the men of F3 Summerville marched in their cities Christmas Parade. It just so happens that the Fort Mill parade route went right by our AO so, after grabbing some chalk (wait, what?) Pusher started our own parade.

1st stop on the parade at the Springs Building parking lot.  1 minute to do as many burpees as you can.  Write your number in chalk.

2nd stop in the front lot of UC Synergetic.  1 minute of merkins.  Write your number

3rd stop Main street next to Hobo’s.  1 minute of jump squats.  Write your number.

4th stop St. John’s Methodist.  Jumping lunges.  Number

Final stop at Unity Presbyterian.  Plank until the 6.  Continued with that theme as Pusher led the group through plank-o-rama.  Recover while Pusher challenged the group to recognize your accomplishments of 2015 while striving to do better and greater things in the coming year.  To get a jump start, retrace the parade route and do ONE MORE than your previous effort at the pain stations.  Santini eloquently added: “take that you over-achievers!

Somehow the PAX made it back right on time for COT.

Prayer Requests:

CTH’s mom, many PAX down with injuries, job needs, travel grace.

It’s an honor to serve with you brothers!

 

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Yeti Preview Run…It’s a Beast!

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Temperatures are dropping and this thing is coming!  If you don’t know it by now, the Yeti CSAUP is coming to The Fort on 02.20.2016.  And it’s a Beast!  YHC and the brave few decided to give the Yeti track a preview.  If you don’t know what I am talking about, go HERE and get educated on this upcoming event.

The track was originally intended to begin at The Pantheon and end at The Reservation, but the route proved to be too dangerous for PAX, like most IL workouts.  Thus the route change has been made to include Pantheon-Ballroom-Coop-Run ‘N Gun-Pantheon.  All in all it is approximately 18 miles of suck!  We decided to give the new route a shot.  So off we went.

The Thang
We met at Pantheon at 0530 and began running a fellowship pace towards Ballroom. We passed Ballroom feeling confident but realized there’s another 15 miles ahead of us. Smooth running to The Coop to meet up with Geronimo and Sasquatch. Coop to RNG is another 6 miles and wave to the PAX warming up at WEP. RNG to Pantheon and another 6 miles to give us a little north of 18 miles total. The route is “fairly” safe with the caveat that you need to be on your toes from Ballroom to Coop on the Gold Hill Bypass. Once we add 4-5 pain stations, this will be the Epic beatdown of the winter.

Moleskin
*Cerrano is the Pace Master. All his splits are the same!
*Maximus needed some coaxing to keep his pace in check. This paid off for miles 17 and 18.
*Maximus is a lot smarter than he looks. He placed several water and fueling stations along the route beforehand. He’d reach behind a bush and pull out a bottle of water and a snickers bar. Well played!
*Crash can run 12+ miles with Pneumonia-like symptoms. He’s a man!
*Spider-Man just puts in the work! He’s all heart!
*Axl needs a name change to “Pit Stop”. Seriously though, he’s running mileage he hasn’t seen in 10 plus years.
*Sasquatch and Geronimo are fast! Period!

Other interesting notes:
*There are several things you should not eat the night before running 18+, we’ll leave it at that
*If you’re running in the Yeti category, start training, it’s not easy!
*From the past few weeks experiences, we’ll have several areas marked for when nature calls. I can’t speak highly enough of the QT facilities and staff
*We will have a conversation on safety the morning of the event. The safety of the PAX is number one!

Last Words:
*This will be a 4+ hour event, so plan accordingly
*Fort Mill BBQ will be opening early for a 2nd F event immediately following the Yeti (Ms and 2.0s are invited)
*We will have water stations but you may want to consider alternate fuels (gu, gels, jelly beans, etc.)
*There will be several opportunities to train long distances up to the event. Keep an eye out for tweets from myself, Crash and Cerrano
*If you’re not signed up, do it now before your #cyberbullied into it. Sign up HERE

Any questions? Hit me up on the Twitter Machine or in COT

Aye!
Zima

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Explosive Dynamic Actions at Varsity

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  • QIC: Geronimo
  • When: 12/18/15
  • Pax: Sasquatch, Mission Impossible, Duke Nukem, Cross Check, Geronimo
  • Posted In: The Fort, Varsity

YHC arrived at the AO wondering whether this would be a time trial on this new workout, or if some of the PAX would be joining in. The course was marked and one car arrived. Hmm… one car… at least there would be someone to give YHC CPR later. Another car arrived and the AO was nearly prepped. Then PAX came piling out of all the doors of the first, as it turned out, Clowncar.

It was 5:15 and the PAX ambushed YHC as the final sidewalk chalk was being applied.

The disclaimer and then Mosey.

The Warm up:

Mosey around the lot with high knees, butt kicks, karaoke.

Circle up at the band practice lot.

ALL IC because ‘Army Training Sir!’

SSH x 30

IW x 20

Windmills x 15

Crab kicks x 15

2 leg Donkey Kicks x 15

Line up on the end line

Bear crawl 20 yds

Crab walk 20 yds

Run it out to the end line.

Repeat

The Thang:

The name of the game was activities that incorporated explosive/dynamic movements. Two lanes with 4 stations outlining an activity and repetitions were lined out going uphill toward the HS. At the bottom of the hill was a bell stand (need to get a better bell). PAX were divided evenly, more or less, between the lanes. Starting at the bottom, staying in their lane, PAX moved up, station to station to the top then ran back to the bottom to ring the bell. Next, switch lanes and repeat.

Lane 1

#1 Lateral Jumps x20 4ct

#2 Plyo Push-up (Clap Merkin) x 20

#3 Box Broad Jump x5

#4 Jump Lunge x20

Lane 2

#1 Speed Skaters x20 2ct

#2 In&Out Merkins x10-ish following the ladder drawn on the lot

#3 Dot Drill x5 in&out, x5 single leg each leg, x5 in&out with 180 turn at each end

#4 180 Squat jumps x20

Mosey to the Pull-up bars

4 Pull-ups

4 Toes to the bar

Run down the hill and back up.

3 Pull-ups

3 Toes to the bar

Continue the ladder until 1.

Mosey back to lot for Hello dollies, Rosalitas, Flutters, and LBCs.

COT and BOM

Moleskin:

For its inauguration, the challenge was for all PAX to complete 2 cycles on each lane (i.e. 4 bell rings each). The next time YHC brings this out of the bag, there will be less reps at each station, with more focus on form. There may also be some competition added or an aggregate group goal for total cycles completed.

The PAX pushed hard through this challenging course. Not much chatter through the lanes. No-one spilled merlot, though YHC may have been on the verge a couple times. It’s always an honor to lead men that make to choice to be out there, men that ask for a beatdown, then come back for a second helping. Keep pushing yourselves and challenge your brothers out in the gloom.

Announcements:

Christmas party. Joe Davis run. Read the newsletter and check the tweeter.

AYE!

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The 3L’s leaders Leading Leaders

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  • QIC: Apache / VQ Good nieghbor
  • Pax: Fusion, Riddler, Turbine, Sgt. York, Senator Tressel, River Rat, Boots, Catfish, Popeye
  • Posted In: The Fort

With my Q coming up at the famous eagles nest I wanted to share the experience with a guy that has really put his heart and soul in the F3 world of the Gloom!!! So I asked Good neighbor if he wanted to VQ with me and jumped to the opportunity. We discussed the workout and wanted the majority of the event like a true #HIM that he is.

So we circled up and gave the disclaimer with no FNG’s par taking in the gloom. And discussed being a motivator not a de motivator in life and think about how others feel by your actions and words. Hard to remove the shoe once it’s inserted, for say…

The Thang:

Combination of a pair of exercises done in cadence 10 times in 3 sets = 30

  1. Merkins / SSH IC x 10
  2. Italian night clubs/small arm circles x 10
  3. LBC / The flutters x 10

Next count off by 1 / 2,s

1’s stayed at the line 2’s mosey to curb

1’s bear crawled to the 2s, while the 2’s performed Merkins and then switched over for 2 rounds

That was YHC’s warm up and handed it off to The Good Neighbor.

He had us mosey for a grand tour of the outer perimeter of the Winthrop university campus, F3 is not a running group??? Then went to the famous beat down inner workings of the campus and the stairs of sweat!!!!

Divide back up into the 1’s and 2’s

While the individual groups run up and back down the stairs the other group preforms

  1. Merkins
  2. Lbc
  3. Carolina dry docks
  4. Bomb jacks

The good neighbor handed back to YHC and we moseyed back to AO where I had the opportunity to test drive an idea of said workout that will be discussed at another date… It has a lot to do with “let a bear be a bear” and “How do get better at Merkins”

Prayers for all the F3 brothers who cant post keep in touch and phone or text them regularly. for all families in the holiday season and the true meaning.. Please read the weekly news letter a lot of events coming soon!!!!!

Aye!!!! Apache!!!!

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The Fort Christmas Party – Food and Toy Drive

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As you guys are aware, the Christmas Party is this weekend. In true F3 fashion, we are taking this opportunity to give back to our community. Please consider bringing toys for the Children’s Attention Home  and/or bring some of the items below. The plan is to split the items between Fort Mill Care Center and Pilgrim’s Inn. Please consider being generous. This is our opportunity to be a blessing in our communities.

In addition to standard canned goods, Fort Mill Care Center needs:

Can fruit

Can Beef stew

Can Chili

Hearty soups

1-2 lb bags of rice

Toothbrushes

Toothpaste

Shampoo

Soap

In addition to standard canned goods, Pilgrim’s Inn needs:

Paper goods – (toilet tissue and paper towels)

Garbage bags (lawn/garden size)

Liquid washing detergent

Cleaning supplies – Lysol (disinfectant spray, cleaning product), Pine Sol, and any other cleaning products

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