Category: The Fort

Inspiration through Perspiration

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  • QIC: Double D + Cake Boss
  • When: 09/19/15
  • Pax: Barry Manilow, Hipper, MacGyver, Tesh, Knife Set (aka Ginsu), Sir Topham Hat, Javert, Boeheim, Jeeter, Mainframe, High Life, Boomer, Seacrest, Quack Attack
  • Posted In: The Fort

16 pax posted to The Fort following the Fri night Invergence for a follow up dose of inspiration.  Pebbles was scheduled to Q but sick 2.0 kept him at home.  YHC and Cake Boss brought Indian Land-style pain that is still coursing through my glutes on Sunday evening as I draft this BB.

The Thang

DD in lead

COP at WEP launch point

Mtn climbers x20

SSH x20

IW x15

Merkins x10

Monkey humpers x15

Run around path and around playground then line up along playground

Karaoke to path and back

Backward run to path and back

Partner up

Wheel barrow to path and back

Partner 1 = pull ups x10 while Partner 2 = dips (flap jack)
Rinse + Repeat

Line up along tree next to path

Merkins x10 + sprint to next tree and back

Merkins x10 + Wide arm merkin x10 + sprint to next tree and back

Merkins x10 + Wide arm merkin x10 + Diamond merkin x 10 + sprint to next tree and back

Sumo squat x10 + sprint to next tree and back

Sumo squat x10 + Calf raise x10 + sprint to next tree and back

Sumo squat x10 + calf Raise x10 + Jumping lunge x10 + sprint to tree and back

Circle up for some Mary

Dollies x10 + Rosalita x10 + Flutter x20

Slow Freddy Mercurys x10

LBCs x20

Hand off to Cake Boss

Mosey to hill

Bear crawl to top + 1 bombjack + run to bottom + 2 bomb jacks
Rinse and repeat adding 1 bombjack on both ends OYO until 10 at the bottom

Mosey to Stairway to Heaven and rejoin partner

Partner 1 = broad jump to first light post + 1 merkin all the way to top adding 1 merkin at each post
Partner 2 = LBCs x25 + Freddy x25 + Peter parker x25 + Parker peter x25 (rinse + repeat)

Mosey to bottom of camelback hill along trail out of parking lot

Donkey kicks x5 OYO + run to road at top of grassy hill + donkey kicks x5 + run down

Run home

COT

Naked man moleskin

YHC + CB were standing in for Pebbles.  Thanks to MacGyvery for the invite to substitute.  Both of us agreed that the potluck food from Friday night Invergence did not provide adequate fuel for Sat AM workout.  YHC was gassed all day Saturday (and I did not even stay for the last hill session due to morning family commitment).  Then, the lower body pain getting out of bed Sunday AM that has lasted all day confirmed the Pebbles-level rating for the second half of the workout.  Nice job, CB!

Good to have Tesh out among The Fort pax this morning.  Tesh is a recent relo from Greenville to Fort Mill.  Wish we had F3 in FM when I moved into area in 2006…hopefully the pax help to speed your transition to a stable place in the Fort Mill community.

At the end of Sept we officially cross the three-year mark of bringing life to Fort Mill’s gloom.  God has done amazing things through each of you during your engagement with F3.  And the most inspiring part is that we/he are still only in the beginning.

Thanks for the honor of leading you yesterday!

 

 

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Palmetto 200 – The Fort – Pre-Blast

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Pax of The Fort:

Months of training culminated with F3 brothers last weekend. A team of 12, two teams of 9 and a 6 man Ultra team from The Fort put it all out there in a 210 mile relay through the Blue Ridge Mountains. Vans filled with bags of water, trailmix, uncrustables, cold pizza, headlamps, calf sleeves, and phone charges, sourounded the PAX piled into vehicles for this #CSAUP.

You are either coming off a high from the Blue Ridge Relay (BRR), 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!

The P200 is an opportunity to experience all 3 Fs – Fitness, Fellowship, and Faith. The P200 will be Friday March 18th to Saturday March 19th.

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

The course travels through 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 2 – 9 men teams and a 12 man team. 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 groups 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 inlcude 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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#FortBRR 2015 In The Bag

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  • QIC: WWL, Pusher, Menthol, Cornhole, Crabcakes
  • When: 9/11/15 - 9/12/15
  • Pax: 36 = 1 six man team, 2 nine man teams, 1 twelve man team
  • Posted In: The Fort

BRR is said to be the highlight of an F3ers racing season…. I can understand why.

211 miles (thanks for those extra 2 on the second leg 2!), 28+ hours, 36 Fort pax, plus some 50 other F3 teams from across the lands!

There is nothing like the comradery, encouragement, laughter, sweat, hills, volunteers, red necks, short shorts and cattards (did you see that?) that is Blue Ridge Relay.

This year had a little something special as well, the race stated on Friday, September 11th, exactly 14 years after the coordinated terrorist attacks by the Islamic group on targeted U.S. landmarks. In total, some 3,000 people died and was the deadlist incident for firefighters and law enforcement offices in the history of the U.S, killing 343 and 72 respectively.

It is a gift to wake up each morning, be free and to have the health and support to live a healthy life.

Make the most of each day, challenge yourself, challenge those around you. You do not have to run 211 miles to find a challenge.

Below are the race results along with some highlights from each team (captured by team captains):

  • F3 Undertrained and Overconfident – 30th place overall, 5th best 6 man team, 27hrs 57 mins, 7:59 pace (extremely impressive!)
  • F3 Your Pace or Mine – 67th place overall, 38th best 9 man team, 29hrs 47 mins, 8:30 pace
  • F3 Premature Acceleration – 88th place overall, 52nd best 9 man team, 30hrs 25 mins, 8:41 pace
  • F3 The Fort – Did you miss us? – 126th place overall, 78th best 12 man team, 31hrs 37 mins, 9:01 pace

Highlights from team Undertrained and Overconfident (6 man)

  1. Carnival was uber prepared with 2 watches, rain shoes, rain coat, laminated cue sheets
  2. think Condor just woke up and said let go run, dude didn’t even bring a towel or deodorant, thankfully WWL uses a spray can
  3. Sir Topham Hat planned his entire nutrition plan around getting burritos at EZ 18, he walked the entire premise and asked 10 different people where the burritos were, he looked like a kid who had just opened up a Christmas present and found a hand-knitted sweater from Grandma….
  4. WWL crushed leg 31 with a 1hr 2 min, non-stop run up 3k ft climb
  5. Leg 5 – Banjo and WWL hopped out of the van to take the annual picture with the Jefferson Cows and “Cheese made here” sign
  6. Condor was a big hit with the ladies, spotted leg 9 jogging beside a nice eye candy, until she said her ” o  my boyfriend like that…”
  7. R Kelly – Bump N Grind
  8. Sir Topham Hat’s quote of the race – “well, I think I may have blow my race on that leg” 6:15 – 2.5 miler (before he ran a total of 37 miles and a MG)
  9. Banjo beasted 40 miles! enough said

Highlights from team Premature Acceleration:

  1. Waldo made quite an impression and was clearly the fastest on the team. It was great to see him catch and pass Funhouse on a couple of the legs to bring our team back up with them.
  2. I shed my shirt on leg #10 after getting dehydrated. Fortunately, Flat Tire was there to take a picture and make some Twitter magic
  3. Ran a 8:41 pace and finished in the top half of all teams
  4. Waldo, Smuggler and I got our picture made with the Ghostbusters car in Boone
  5. Zima and Gears were the most well prepared for the BRR and it showed in a stellar performance by both
  6. Package did not lose a rib!
  7. Burgandy was actually not nice for once during his Mountain Goat #31. He tried his best to put a smile on his face but clearly it stunk!

Highlights from team Your Pace or Mine:

  1. WWL throwing out a friend bet to the captains of the two 9 man teams half way through the first leg (all 3 teams started at the same time) to see who’s team finishes first
  2. Pusher was too scared to accept
  3. Menthol says “$20” and shakes on it
  4. The three captains stay together until the last 50 yards
  5. WWL edges out front for the lead after leg 1 and the team never let go
  6. WWL still waiting for his $20

Highlights from team Did you miss us?:

  1. Van 1 drinks in basements on Thursday night. #WesternNC
  2. Photobomb is flexible and likes Buddy Runs. #MoreYogaMiles
  3.  Gekko gets screwed with additional miles due to down tree and then gets lost. #BRRFail
  4.  Twister loves public showers, relay races, stink clothes, and needs Photobomb’s “help” with a little something. #Gross
  5.  General’s sleeves were optional. #SunsOutGunsOut
  6.  Mayhem’s runs were “explosive”. #Pepto
  7.  If you are over 6’7 and 300lbs you’re not a Mountain Goat – you’re  a Mountain Buffalo.  If you’re in a quiet Van you can hear his mating call around 4 am. #MountainBuffalo
  8. Don’t go by Cornholes spreadsheet.  Airborne may get surprised with 2 more miles – but it’s a beautiful night out for a run.  #Van2MVP
  9. If we don’t get moving Sasquatch will beat us there. I know it’s 9 miles but still – he’s wearing his speed sweater. #TrimJob
  10.  Boehiem programmed all EZ’s into GPS – none of them worked. Less than a year from a heart attack to BRR strong. #RunningSelfie
  11.  Cable Guy ran 12 miles….total. But they were really flat miles though. #WalkingMG
  12.  In order to get out of running 2 additional miles Cornhole traded to get the hardest MG segment. #OldManLogic
  13.  Everything went swimmingly. #Vocab

Talks have already begun about 2016 planning, start your hill training!

Info on Palmetto coming out soon.

Job well done men!!

WWL

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Pre-Blast – F3 Dads of The Fort & Middle and High School Age 2.0’s

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Starting Saturday, September 26th from 7:00 am – 8:00 am at Gold Hill Middle School we will add a new wrinkle to F3 Dads.
We will begin to have a workout specifically for Middle and High School age kids and their fathers.  This will be a workout and you will be pushed physically.  This is not a typical F3 Dad Workout.
The purpose of this workout is to engage the middle and high school age kids, deepen relationships between 2.0’s and their dads, and to foster leadership skills by eventually having 2.0’s leading a portion of the workout.
We will be meeting the last Saturday of every month, and this is for both sons and daughters.
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Pre-Blast for The Reservation – 9/19 OCR Training

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Date: 9/19

Time: 0600-0730

Location: Indian Land Elementary School – Doby’s Bridge Rd

We will be taking off early Saturday morning – 0600 sharp. Be there to get a preview of the course. Warm-up plus preview will take 10-15min.

We will be making several laps around the course until we reach 6.2 miles. This is to get a feel for how long the Mud Run course will be in October. So bring your running legs and mucho chesto to this workout as you will need it.

One very important item, we will be trying to group PAX into teams of 4 as much as possible. If we have odd numbers that may fall to 3 or even 2, but 4 is the goal.

Your team will end if either the time allotted (1.5 hrs) is over or if you have reached the 6.2 miles.

We will be out there to encourage each other, but this is training so go hard but don’t go 100%. Keep your focus on the obstacles and don’t get lazy – this is where injuries happen! Use your teammates to get over walls and to motivate you throughout the course.

Now get out and get dirty and be there Saturday @ 0600 for a true test of the Fall Mud Run! AYE!

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Everyday is Upper Body Day!

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  • QIC: Popeye & Sgt. York
  • Pax: Popeye, Sgt. York, Padre, Apache, Italian Job, Tinker Toy, Bogey, Mailman, The Riddler, River Rat, Turbine, Catfish, Swamp Fox, Guage, Double D, Smoke Wagon
  • Posted In: The Fort
16 strong PAX this morning at ManU to see what Sgt York and YHC had in store.  There was a little preview on the Twitter machine and I (we) hope it didn’t disappoint.
The Thang:
WARM UP –
  • 20 SSH
  • Short pause b/c YHC forgot to add the disclaimer & check for FNGs…
  • 15 Wind Mills (not Propellers Tinker Toy)
  • 15 Imperial Walkers
  • 15 MNC
Mosey to the Fountain –
Circle of Merkins
  • 10 Merkins in Cadence.
  • 10 Irkins in Cadence
  • 10 Derkins OYO
  • 10 Ranger/SEAL Merkins OYO
  • 10 Dips OYO
Mosey to the movie theater
Find some space on “the bar”
  • 10 Pull Ups
  • Run a lap around the loop from the theater next to marble Slab and Mellow Mushroom
  • 10 Pull Ups – 10 Merkins
  • Run a Lap
  • 10 Pull Ups – 10 Merkins – 10 Squats
  • Run a Lap
  • 10 Pull Ups – Merkins – Squats – SSH
  • Run a Lap
  • 10 Pull Ups – Merkins – Squats – SSH – Monkey Humpers
  • Run a lap – Wait for the 6
Mosey Back to the Fountain Rinse and Repeat the Circle of Merkins.
Hand off to Sgt. York
Mosey to the Manchester Park
Pair up and find a bench –
  • Merkins OYO as many as you can do for 60 seconds
  • Dips OYO as many as you can do for 60 sec.
  • Dirkins OYO as many as you can do for 60 sec.
  • Irkins OYO as many as you can do for 60 sec.
Mosey back to the Movie theater
Burpee Railroad tracks ( A lot of mumble chatter for this pain station) The best way to describe this is a Burpee Broad jump, Indian Run.
  • Two rows of PAX in start in the plank.  Burpee, jump over the legs of the guy next to you, Burpee, Jump legs, Burpee, etc all the way to the end back in the plank. Repeat until all PAX have gone 3 rounds.
5 – 50ish yards sprints.
Mosey back to the COT for the last 3 minutes of abs, LBCs, Hello Dollies.  Done.
It was a pleasure and honor to lead you men today, and I’m sure I speak for Sgt. York as well.
Announcements:
  • Sept. 18 (Friday) The Fort’s 3rd Year Birthday Party @1730 at the Rush Pavilion (map) – The plans are coming together for this celebration.  A sound system is needed, so if you have one that could be used, contact Senator Tressel.  Check out the pre-blast for more info and to see what you can bring.
  • Sept. 19 – World’s Largest Coffeteria 2 – Support Crime Stoppers of York County at the Pancake breakfast fundraiser at Fatz Cafe 478 S. Herlong Ave. Rock Hill.  8am to 10am. After your workout come out and bring your M’s and 2.0s for b-fast. $7 ages 9 & Up $4 ages 4 to 8 3 & under FREE.  The money raised goes to support Crime Stoppers of York County.
  • Oct. 3 – Race for the Cure in Charlotte – 6am – F3 Nation Turkey Punchers sign up today. There will be a workout pre-race. YHC will Q – F3 Nation Turkey Punchers http://charlotte.info-komen.org/site/TR?team_id=337820&fr_id=5686&pg=team
  • Oct. 17 – @ 1600 – Worlds Fastest 5K – Fort Mill High School Track – Sign-up link now available for this CSAUP event for The Fort. Learn more from the pre-blast.  You won’t want to miss this!
  • TOMORROW – Catfish is on the Q for Petra Friday subing for Burgundy who will be with the PAX at the BRR.
Prayer Requests:
  • More men / FNG’s will come out to find out what F3 is all about and bring back those who may have slipped through the cracks along the way. 50 new FNG’s is the goal
  • PAX who are running the BRR this weekend.
  • The PAX on the mission trip in Colombia.
  • Law Enforcement Officers in York County, across SC and the US.
  • The woman who was robbed at the Family Trust ATM in Rock Hill. Safety for all PAX, their M’s & 2.0’s to keep your head on a swivel.
Thank you again for letting Sgt York and YHC lead you today.
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3 Days Later…still feel it

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  • QIC: Aquaman & Maximus
  • When: 08/29/15
  • Pax: Smuggler, Gears, Decibel, Cerrano, Bolt, CSPAN, Trucker, Rock Thrill, Willie, Zima, Fish Sticks, Thriller
  • Posted In: Alcatraz, The Fort

Life gets crazy but yet seems to pause just in time to enjoy a 60 minute beat down on the rock known as Alcatraz. I don’t have it in me to be all sorts of creative so I’ll get right to the point. Much like our first half Q Saturday, Aquaman, this will be all about speed, no lolly-gagging.

14 men in the PAX:
With Aquaman on Q and a disclaimer:
Warm up loop to the fire station and back for our rapid-fire COP.
SSH x 20
Seal Jack x 20
Rapid Squats x 20
Windmill x 15
Partner up and grab a paver per team: Line up at one end of the parking lot. Partner 1 declines feet on the paver so heels are on the block and toes pointed down while Partner 2 sprints to the end of the parking lot and back. Do this 3 times each. Partner 1 then leaps side to side over the paver staying low and placing one foot on the paver each time he jumps side to side; staying low. Partner 2 sprints to the end of the lot and back. Do this 3 times each. Take pavers back to their home and mosey to the steep neighborhood hill. OYO, 4 squats at the bottom of the hill, long jump with a flying squire halfway up the hill (killer) then sprint to the top for 4 monkey humpers then run back down. Reminder, Bolt doesn’t like a slow jog downhill. Do this 4 times and try to hold the Merlot down.

Hand off to Maximus to kill whatever you have left:
Form a circle in the field and do some ab rollers with some 10counts along the way for good measure. Get into a tighter circle to do a little Russian twist while passing a 35lb KB, counter clockwise then clockwise.
Head to the grass beyond the bases. Bear crawl to the next base and 10 Peter Parkers/10 Parker Peters. Reverse bear crawl back to the starting point for 10 more/10more.

Mosey to the playground and grab a partner. Partner 1 does 10 Pull Ups while Partner 2 does 20 CDD. Flapjack and repeat.
As a group and in cadence, slow dips and diamond merkins.
Mosey to the field and circle up:
Clock Merkins 1-6 then 6-1 followed by Mak Tar Jah
Ab Lab: Super Belly aka Pepper Mill
20 Second parachute
Grave Digger

Mosey to the other field and line up at one end:
Sprint to the first light pole for 10 Wide-Arm Merkins and 20 LBC. Sprint to the next light pole and do another 10/20. Sprint to the end for another 10/20. Sprint back All You Got then COT.

Aquaman and I had a lot of fun with this one and it is always awesome to see the creativity my man comes up with. Great job fellas.

Announcements: Way too many to write – read the weekly email. Take note of the Labor Day plans. Various 5K/10K options.

Prayers: Colombia team leaves Friday, Injured PAX, Illnesses in the family

As You Were.
AYE!

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PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

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Mark your calendar, get ‘a hall pass’ from the M, and come join your fellow Fort Mill area pax for our annual birthday party, The Fort Invergence!    This September will mark the third year anniversary of F3 in the Fort Mill area,  and we’ll celebrate it with a night of great food, fellowship, and a look back of all that we’ve done since September 2012.

What:  Fort Mill Invergence (3rd anniversary party)

When:  Friday, September 18, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, some cash (to cover the pavillion rental/donations to the F3 Foundation)

Use the link below to RSVP and list what food you will bring:

F3 The Fort Invergence RSVP/Dinner Sign Up

This years theme is  High Impact Man (#HIM).   Several members of the Fort area Pax will review our accomplishments over the past year, and talk about where we are going in the coming year.    Our F3 leaders, OBT and Dredd, will be there too to discuss the plans for F3 nationwide.

WE WANT TO HEAR FROM THE PAX!

Consistent with the HIM theme this year,  we would like to recognize those who had an impact on the pax or the Fort area region.   Was there someone who got you through a tough workout or run?  Who inspired you?  Who got you out at 5:15 each day when you didn’t feel like it?  Who supported you through a tough time?  Who made a difference this year?  Who exemplified the HIM?

Please submit the name of the person with a breif summary to  fcicciarello1@gmail.com.  We will either read them or post them during the event.  You can remain anonymous if you like.  This is not a contest or competition, but rather just a chance to share some good stories from the past year.

Burning the Ship!

Once a man embraces F3 principles, he no longer needs adjustable waist trousers to accommodate his yo-yo waistline.  Bring in the clothes that no longer fit you. We will be celebrating the war and donating these clothes to a good cause.  Lay down the pogo and stick it to the 40 that comes with it!

There will be weekly Twitter updates as the date gets closer.  This is great event and one you won’t want to miss!  Hope to see you all there.

 

 

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Rock Hill Board of Pain – Week 4

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  • QIC: Italian Job
  • When: 8/27/15
  • Pax: Toro, Scout, Silver Bullet, Turbine, River Rat, Mayhem, Bogey, Mugshot, Popeye, Riddler, Sgt. York, Burgundy
  • Posted In: The Fort

13 men helped finish off the Board of Pain at ManU this morning. I for one am thrilled to see it retired for a while. Final results are as follows:

(1/4 mile run between each exercise)
Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200
Carolina Dry Docks – 100 (Toro-100)
Russian Twists – 100
Mac Tar Jai– 100  (Scout-100, Silver Bullet-100, Turbine-20)
Jump Squats – 100 (Mayham-55, River Rat-4)
Mountain Climbers – 100 (Italian Job-100, Bogey-100, Popeye-20)
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200 (Riddler-100)
Wide Arm Merkins – 100 (Burgundy-100, Sgt. York-100)
Squat Jacks – 100
Nippler– 100
Burpees – 100

Final standings are as follows:

First Attempt Best Week Rungs Jumped
Riddler 100 Deep Squats 100 Hello Dolly 9 Most Improved
Sgt. York 100 Mac Tar Jai 100 Wide Arm Merkin 6 Highest Rung
Burgundy 100 Jump Squats 100 Wide Arm Merkin 5 Highest Rung
Catfish 200 LBCs 50 Mac Tar Jai 3
Geppetto 75 Dry Docks 20 Jump Squats 3
Italian Job 100 Mac Tar Jai 107 Shoulder Raises 3
Popeye 100 Russian Twists 50 Mtn. Climbers 3
River Rat 100 Dry Docks 4 Jump Squats 3 Best Form
Toro 100 Deep Squats 100 Dry Docks 2
Aqualung 60 Deep Squats 25 Dry Docks 2
Tinker Toy 100 Jump Squats 200 Shoulder Raises 2
Bogey 25 Mac Tar Jai 100 Mtn. Climbers 2
Mailman 50 Russian Twists 100 Mac Tar Jai 1
Padre 100 Jump Squats 40 Mtn. Climbers 1
Mayham 100 Mac Tar Jai 55 Jump Squats 1
Mugshot 50 Jump Squats 50 Mtn. Climbers 1
Sweeper 200 LBCs 200 LBCs No Change
Schrute 100 Mac Tar Jai 100 Mac Tar Jai No Change
Posh 100 Jump Squats 100 Jump Squats No Change
Van Damme 100 Merkins 100 Merkins No Change
Transplant 45 Mac Tar Jai 45 Mac Tar Jai No Change
Swamp Fox 100 Mac Tar Jai 100 Mac Tar Jai No Change
Billboard 50 Mac Tar Jai 50 Mac Tar Jai No Change
Wheels 50 Jump Squats 50 Jump Squats No Change
Scout 50 Mtn. Climbers 50 Mtn. Climbers No Change
Silver Bullet 100 Mac Tar Jai 100 Mac Tar Jai No Change
Turbine 20 Mac Tar Jai 20 Mac Tar Jai No Change

 

Our award winners were:

  • Most Improved – Riddler (up 9 rungs)
  • Highest Rung – Burgundy and Sgt. York (all the way through Wide Arm Merkins)
  • Best Form – River Rat

Overall, you can see how far the group progressed:

Board of Pain Challenge:
(1/4 mile run between each exercise) Week 1 Week 2 Week 3 Week 4
Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100 Van Damme
Deep Squats – 100 Toro, Riddler, Aqualung – 60
LBCs – 200 Sweeper, Catfish
Carolina Dry Docks – 100 Geppetto – 75 Aqualung – 25 River Rat Toro
Russian Twists – 100 Mailman – 50 Popeye
Mac Tar Jai– 100 Sgt. York, Schrute, Italian Job Geppetto – 90, Transplant – 45, Catfish – 10, Riddler – 10 Mailman, Mayham, Swamp Fox, Catfish – 50, Bogey – 25, Billboard – 50 Scout, Silver Bullet, Turbine – 20
Jump Squats – 100 Tinker Toy, Burgundy, Posh Padre Mugshot – 50, Geppetto – 20, Popeye – 15, Wheels – 50 River Rat – 4, Mayhem – 55
Mountain Climbers – 100 Italian Job – 30 Scout – 50, Riddler – 40, Padre – 40 Italian Job, Bogey, Mugshot – 50, Popeye – 50
Shoulder Raises – 200 Tinker Toy, Burgundy, Sgt. York Italian Job – 107
Mary Catherines – 100 Tinker Toy, Burgundy, Sgt. York
Hello Dolly – 200 Riddler – 100
Wide Arm Merkins – 100 Burgundy, Sgt. York
Squat Jacks – 100
Nippler– 100
Burpees – 100

 

I again want to take the time to acknowledge the guys for their hard work. Great showing by Burgundy, York, and Riddler joining me each week on this journey. Excellent work by all Pax. We’ll return next week to a regular mantastic workout at ManU.

Announcements:

Crimestoppers Pancake Breakfast at Fatz Café in Rock Hill 9/19/15 from 8-10. Bring your families and support this cause. $7 for adults and $4 for children 4-8. Includes pancakes, sausage, fruit cup, coffee, tea, milk, or juice. Reach out to Popeye for additional details.

Susan G. Komen Race for the Cure – 10/3/15. Click the link to join F3 Nation Turkey Punchers . Help support this worthy cause. http://charlotte.info-komen.org/site/TR?team_id=337820&fr_id=5686&pg=team

Oct 24 (Saturday) @ Leatherneck (near Columbia) – F3 registration is open until Sept 12, so get your teams organized!  Check out this pre-blast from F3Nation, and this information specific to The Fort. Contact Old Bay with questions and/or your team info.

Prayer Request:

Injured F3 brothers (Shrute, Van Damme)

Those affected by the shootings in Virginia

Toro’s new Bible Study

Those racing in the Asheville Super this weekend

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Plank Wheel at Eagle’s Nest

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  • QIC: Italian Job
  • When: 8/25/15
  • Pax: Riddler, Sgt. York, Burgundy, Hasselhoff, River Rat, Turbine, Bogey, Popeye
  • Posted In: The Fort

This morning 9 men woke up, rolled out, and showed up to enjoy a morning stroll through Winthrop University’s campus. 5:15 came a bit early this morning and the Pax were dragging a bit. No worries, we still filled the 45 minutes with mumble chatter and some exercises.

Warm Up

Nothing special here:

  • 25 SSH
  • 15 IW
  • 15 Windmills

At this point the meter maid, rent-a-cop, 5.0 showed up, so we mosied on.

The Thang

Mosey to DiGiorgio Campus Center

  • While taking turns doing Shoulder tap Merkins, the Pax held a People’s Chair
  • 25 Squats
  • 25 Calf Raises
  • 25 Dips
  • 25 Derkins

Darn if the Popo didn’t show up again, so we mosied on.

Mosey to Scholar’s Walk

  • High Knee to end of walk
  • Butt Kickers back
  • Karaoke to end of walk
  • Back Pedal back
  • Full Sprint to end of walk
  • Jog back

Mosey short distance to the circle greenspaces

  • Hold the Plank while taking turns running around the large circle (Riddler named Wheel of Plank). Plank varieties included:
    • Standard Plank
    • Elbow Plank
    • Right hand high
    • Left hand high
    • Right foot high
    • Left foot high
    • Right hand high while in elbow plank
    • Left hand high while in elbow plank
    • 6 inches

Slow Mosey back to Oakland Pres for 6 Minutes of Mary. Exercises included:

  • LBCs
  • Peter Parkers
  • Crunchy Frogs
  • Freddies
  • Protractor
  • Standard Sit Ups

Moleskin

Great work today. Our slower pace today was hopefully a welcome retrieve from the past couple weeks of beatings we’ve all endured. Thanks Hasselhoff for crossing the river to join us. I hope Bogey and Popeye made it to the bathroom since both nearly Elvised during the workout. Great job York and Burgundy being our gazelles today. It wouldn’t surprise me if both of you went for an extended run or followed today’s workout with a trip to the gym (#BeastMode). Excellent leadership by Riddler taking care of our 6 today. I see River Rat and Turbine getting stronger every week. You guys are all doing the right things and I’m proud to call you brothers.

Remember that “A cord of 3 strands is not easily broken.” Continue to rely on God and stick with your brothers. Between you, Christ, and other men – you can overcome anything!

Announcements:

Crimestoppers Pancake Breakfast at Fatz Café in Rock Hill 9/19/15 from 8-10. Bring your families and support this cause. $7 for adults and $4 for children 4-8. Includes pancakes, sausage, fruit cup, coffee, tea, milk, or juice. Reach out to Popeye for additional details.

Susan G. Komen Race for the Cure – 10/3/15. Click the link to join F3 Nation Turkey Punchers . Help support this worthy cause. http://charlotte.info-komen.org/site/TR?team_id=337820&fr_id=5686&pg=team

Oct 24 (Saturday) @ Leatherneck (near Columbia) – F3 registration is open until Sept 12, so get your teams organized!  Check out this pre-blast from F3Nation, and this information specific to The Fort. Contact Old Bay with questions and/or your team info.

Prayer Request:

Injured F3 brothers (Shrute, Van Damme)

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