Pre-Blast for The Reservation – 9/19 OCR Training

2015-09-16Leave a comment

QIC: One-Niner
When: 9/19/15
Pax: The Fort; Indian Land; Area 51
Posted In: The Fort, The Reservation

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!

TClap |

Everyday is Upper Body Day!

2015-09-10Leave a comment

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.

TClap |

3 Days Later…still feel it

2015-09-01Leave a comment

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!

TClap |

PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

2015-08-30Leave a comment

QIC: Fort Mill Pax
When: 09/18/15
Pax: All Fort MIll, Indian Land, Tega Cay, Rock Hill Pax, and Special Guests
Posted In: Alcatraz, Block Party, Golden Corral, Laces In, Laces Out, Pantheon, Quagmire, Ring of Fire, Run 'n Gun, Slow Burn, The Armory, The Ballroom, The Colosseum, The Fort, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

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.

TClap |

Rock Hill Board of Pain – Week 4

2015-08-27Leave a comment

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

TClap |

Plank Wheel at Eagle’s Nest

2015-08-25Leave a comment

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:

Prayer Request:

Injured F3 brothers (Shrute, Van Damme)

TClap |

WEP Workout

2015-08-23Leave a comment

QIC: Hasselhoff/MacGyver
When: 08/22/15
Pax: Twister, Slinghopper, Sugar Daddy, Mainframe, Javert, Mile Hile, Hans, DD, Skinner, Assassin, Repeat, Cina, Barry Manilow, Quack Attach, Doug Pound, Bubba Gump
Posted In: The Fort

18 Pax in the Gloom at WEP for MacGyver’s Money Back Guarantee Workout!

Hasselhoff start the Q with a run to the park for COP.

20 X SSH

15 X Windmills

25 X MNC

15 X Merkins

20 X Low Slow Squats

15 X Peter Parkers

20 X LBC

Moseyed to the Spring’s Building

15 Steps Ups YoYo

15 Inclined Merkins

Moseyed to the Wall at Springs

Wall Sits X 3

Moseyed to the Playground near Main Street. Broke into four groups with four stations. Station 1: 10 Buprees, Station 2: 15 Hello Dolly’s, Station 3: 20 Mountain Climbers, Station 4: 25 Squats – Rinse and Repeat

MacGyver took over from there. Over to the Veterans Park for the pledge.

Ran suicides with 5 burpees, 10 CCD, and 15 Diamond Merkins

Repeated with 5 jumpups, 10 , 15 jumping lunges, 20 Monkey Humpers

Ran to behind Springs, where the group was split into two. One group did pullups X 5 while the other group did squats. Rinsed and repeated.

Ran back to WEP where it was dealer’s choice for exercise. One person called out the exercise and ran while the rest of the group performed the exercise.

Back to parking lot for COT.

TClap |

Rock Hill Board of Pain – Week 3

2015-08-20Leave a comment

QIC: Italian Job
When: 8/20/15
Pax: Scout, Mugshot, Riddler, Mailman, Geppetto, Popeye, Mayham, Catfish, Bogey, Billboard, River Rat, Padre, Wheels, Tinker Toy, Sgt. York, Burgundy, Swamp Fox, Italian Job
Posted In: The Fort

Another improvement Thursday with the Board of Pain at ManU this morning. 18 crazy men decided to leave their fartsacks to attack the evil BoP. So proud of these guys.

Below are the outcomes this week:

Board of Pain Challenge:

(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 (River Rat)

Russian Twists – 100

Mac Tar Jai– 100 (Mailman, Mayham, Swamp Fox, Catfish – 50, Bogey – 25, Billboard – 50)

Jump Squats – 100 (Mugshot – 50, Geppetto – 20, Popeye – 15, Wheels – 50)

Mountain Climbers – 100 (Scout – 50, Riddler – 40, Padre – 40)

Shoulder Raises – 200 (Italian Job – 107)

Mary Catherines – 100 (Tinker Toy, Burgundy, Sgt. York)

Hello Dolly – 200

Wide Arm Merkins – 100

Squat Jacks – 100

Nippler– 100

Burpees – 100

Every man improved from last week. Our newcomers to the BoP were Mugshot, Scout, Mailman, Mayham, Bogey, Billboard, River Rat, Wheels, and Swamp Fox.

Riddler went up another 2 rungs to Mountain Climbers. He’s improved 6 rungs from his first week.
Catfish went up 30 Mac Tar Jais this week.
Sgt. York jumped 1 rung to Mary Catherines. That’s 4 rungs from week one.
Geppetto went up 1 rung to Jump Squats. That’s a gain of 3 rungs since the first week.
Popeye went up 2 rungs this week to Jump Squats.
Padre went up 1 rung to Mountain Climbers.
Tinker Toy and Burgundy went up 1 rung to Mary Catherines, a gain of 3 total from week one.
YHC went up 1 rung to Shoulder Raises, 2 rungs up from week one.

Our newbies made quite the showing today. A few notes of record:

River Rat had great form today. He took his time to make sure everything was done right. Great work!
Mailman, Mayham, and Swamp Fox hit it hard and completed Mac Tar Jais – no small feat.
Awesome work by Billboard in his first week with F3. The guy is drinking from a fire hose and doing great!
It was good to see Bogey resurface after a few weeks of IR.
Mugshot and Wheels both posted for the first time at BoP and got through 50 Jump Squats. To do that in week one is super impressive.
Perhaps the most astonishing is how Scout continues to CRUSH everything we throw at him. This guy made it to 50 Mountain Climbers – at age 68! You read that right. We’re starting to wonder if he’s human. Double Respect!

Remember men, we do this to get better. You are all an inspiration. Show up next week to finish out the BoP Challenge and see who made the most progress.

Announcements

8/21 (tomorrow) Food Truck Friday. Bring your families for some Fellowship with your F3 brothers. We will meet at Fountain Park at 6PM. Look for the shovel flags.

Prayer Requests

Our F3 brothers on IR (Van Damme, Schrute).

Tinker Toy and Mailman’s pastor’s wife, Wendy.

Parents, children, and teachers with their return to school.

TClap |

Leg Day

2015-08-19Leave a comment

QIC: Cornhole and White Lightning
When: 8/15/15
Pax: Jiffy, Decible, Gecco, Spitz, Rebel, Crash, Mudhen, Maximum, Royale, Senator Tressel, Change Order, Slum Lord (FNG/NGO), and Little Lightning
Posted In: Alcatraz, The Fort

With the BRR approaching Cornhole and YHC did not want to interrupt any of the PAX’s BRR training plans. Here is what you accomplished to start the weekend:

Dynamic Warmup

Jog Down / Jog Back

Toy Soldier / Jog back

High Knee / Jog back

Butt Kickers / Jog Back

Circle Up

SSH x 50 – IW x 20 – Mtn Climber x 20

Mak Tar Jai – 10 OYO – Moroccan Night Club – til it hurts

Sprint Work

Split up

Round 1 – Split Up

1’s Sprint Down and Back

2’s Merkin Work

Alternate with Regular, Diamond, and Wide Merkins

Round 2

Sprints x 3 – Plank Work

Regular Plank / On your elbows / Plank Punches

Round 3 – Mosey to Brick Wall

Run Around Field x 3

People’s Chair / Balls to the Wall / People’s Chair

Playground 3X – 10 each
Step ups/leg, Derkins, Pull ups, Dips

The Hill – 3X

Bottom – 10-Merkins, Backward run
1/3–20-Squats, Lunges
2/3–20-Monkey Hump, Run
Top–10-Jump Lunge, Run down
Mosey to short wall 20 step ups
20 loungers

NMM:

I was excited when my 2.0, Little Lightning, decided to join us this morning. Not just because of the workout, but because of the men he was surrounded by in that hour. You all are a great example for him and other 2.0’s. You are: Men that push themselves and each other, Men that encourage each other to do more than you thought you could, Men that share in each others joys and pain, and men that pray together. Thank you for being this example.

TClap |

Preblast – CAH “Deep in the Heart” Fundraiser 09/19/2015

2015-08-16Leave a comment

QIC: Chicken Hawk
When: 09/19/2015
Pax: All PAX (The Fort, Tega Cay, Indian Land, Rock Hill)
Posted In: The Fort

On Friday night, 09/18/2015 you will be enjoying fellowship with your fellow PAX sharing stories about how you smoked the PAX during your finest Q moments. The next night in nearly the same location the Children’s Attention Home will be hosting a fundraising event for the Fort Mill community. This event is a great opportunity for you and the M to lock shields with other PAX and enjoy an event with some southern hospitality. F3 has also been asked to provide support for this event to help be volunteers to help direct cars to parking spaces and be runners during the event. Pick your passion, serving through volunteering or support a great cause through a date night with your M. See the following links for more information:

Sign up for Date Night:

www.attentionhome.org/deepintheheart/

Sign up to Volunteer:

www.SignUpGenius.com/go/10C044EA8AC2FA5FF2-cahdeep

F3 at The Fort has been partnering with the Children’s Attention Home for over a year and a half now and if you volunteer in our bi-weekly events with the home or if you don’t know anything about the home this is a great opportunity about how this group home provides hope for children that otherwise have none.

F3 is already making an investment into these kids on a biweekly basis engaging with the children at CAH. Let’s continue to expand how the men of F3 can have a real impact on the lives of the 43 children that the home protects, educates and loves. Please consider coming out to support a great cause along with your fellow PAX.

YHC

Chicken Hawk

TClap |