Category: The Fort

If You Name It They Will Come

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  • QIC: Posh
  • When: 1/26/15
  • Pax: Pusher, Package, DD, CSPAN, Duck Hunt, Mayhem, Burgundy, Boeheim, Cake Boss, Red Eye
  • Posted In: The Fort

Even though the AO is still without a name 11 posted for a Monday morning workout throughout downtown Rock Hill….image the potential if this AO gets a name!

The Thang:

Warm Up Run – Headed out for a 3/4 Mile loop with a brief stop for pull ups and SSH’s. Pax was on its way to several hundred SSHs when Pusher thankfully called an audible and switched up to the Windmill while pax completed pull ups. Continued around the loop to the parking deck for a series of wide/narrow bunny hops up the stairwell and continued the run down the parking deck to Fountain Park.

COP

– 20 SSH

– 15 Merkins

– 20 Squats

– 15 Diamond Merkins

– 15 Mountain Climbers

– 20 SSH

Grab a Wall

– 12 Derkins

– 12 Dips

– 12 Box Jumps

– Rinse/Repeat (Reps of 8)

Fountain Park Fun Run

– 8/4/2 Burpees with a lap around Fountain Park between sets

– 40/20 LBC with lap around Fountain Park between sets

Stairwell Time

– Short run to to a 6 Story Stairwell

Main St Abs

– Short run to Main St

– 25 LBC

– 25 Freddie Mercury

– 30/1/1:30 Plank

COT

Announcements: Reminder of event at Eternal Church 1/30 6am

Prayer Request: Prayers for all those injured or sick during this time of the year.

 

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Time to Sharpen….and be Sharpened

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  • QIC: Beacon, Seantor Tressel
  • When: 01/15/15
  • Pax: Boheim, Mr. Clean, Bubba Gump, Menthol, Cake Boss, Santini, Esso, Chowda, White Lightning, Pusher, Repeat, Pig Pen, Cyclops, Senator Tressel, Java, Beacon.
  • Posted In: Laces In, Laces Out, The Fort

16 Faithful fought the urge to sleep in and came out to sharpen themselves, as well as their fellow PAX.

The Laces Out crew hit the hills of Fort Mill for a little speed work (3-5 miles), led by Seantor Tressel.

The Thang

Laces In Warm-Up

Jog up and down hill in parking lot of WEP

SSH x 20

Imperial Walker x 20

Windmill x 20

Partner Up for Dora 1-2-3

Partner 1 runs to top of parking lot hill and back down. Partner 2 starts the following exercises and they flapjack until complete.

100 Hand Release (aka CSPAN) Merkins – Because we all want to make sure we are doing true, good form merkins

200 LBC

300 Squats

Mosey to bottom of “The Hill” @ WEP

1 Merkin @ top / 5 Bombjacks @ bottom. Repeat 2/4, 3/3, 4/2, 5/1.

Still with partner, Partner Chase around the track. First partner does 10 merkins, second partner takes off, at a mosey pace. (The Q nearly bit off more than he could chew on this one…T Claps to Boeheim and Java for pushing me through. And to Chowda and Esso for letting me join their team near the end).

Mosey to COT for SSH, MErkin party and finish with Laces Out crew.

Naked Moleskin

Before, during and after the workout, we talked about #ISI and what it means. YHC challenged the PAX to seek out that man (or men) that need to be “sharpened”. We are leaders. It is what we are called to do. The PAX was also challenged to look inward, at themselves, and think about where in their lives they need to be “sharpened”. Everyone was encouraged to work on those areas and seek out someone, within the PAX or outside the PAX, to help in the process.

Prayers for Bubba Gump’s brother, as well as a speedy recovery for Package….mumble chatter was that he had surgery as an excuse to wear tank tops for the next 6 months. Unspoken prayers, as well.

As always, I am humbled and honored. Thank you, PAX.
Check the weekly email for updates on:

Indian Land Convergence 1/24/15- All Fort workouts will converge in IL for a guest Q lead by Dredd and OBT, see pre-blast
F3 Rock Hill/Patriot Shirt Order- 5 styles to choose from ranging from $20-$34. Buy one or 12, shirts delivered to Italian Job at Patriot mid-Feb, http://f3.mudgear.com/collections/sc-rock-hill (good looking logo too!)
Banks Trail Middle Schoolis hosting our annual 5K on February 28th at 9am to raise money for middle school sports.  To sign up, go to http://go-greenevents.com/event/id/3207.   We would love to see a strong F3 showing! Family sponsorships are also needed and can be tax deductible.

 2nd F (issues/ideas contact Crab Cakes- tysoncampbell@gmail.com):

Truckr is heading up a viewing of American Sniper on 1/23

Cake Boss is heading up coat, hoodie, glove drive for Operation Rapid Fire. http://f3nation.com/2015/01/08/operation-rapid-fire-hats-gloves-hoodies/
Monthly 2ndF Lunch

Uptown- last Friday of each month, 12-1pm, Mellow Mushroom (S. Church St & MLK Blvd)

Rock Hill- Every 3rd Tuesday – McHales – (1800)

 3rd F (issues/ideas contact Cake Boss- bjmullen60@yahoo.com)
Thursday’s @ 0645 Jumpin Java- Cobra Kai Q

Friday’s @ 0600 Chick-fil-a

2015 Bible Challenge- Twister is taking a lead on a new challenge! Start the New Year right with the 100 day New Testament Challenge, the following link will give you a 90 day plan – 10 flex days!!  http://victoryoutreachsanjose.org/Read%20NT%20in%2090%20days.pdf

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Pebbles @ WEP, let’s go to GC

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After a brisk run with Jekyl, Gears and Cornhole, YHC was greeted by a mass of PAX. Maybe it had something to do with Peebles on the Q @ WEP that drove these guys north, but never the less they came. The mummble chatter started early as I attempted to give the PAX a preview of what was on the Weinke, but either due to lack of coffee or impressed that I actually remebered that it was my time to Q, the PAX had an attention span of a gnat…. So we took off.

Quick run to back of Hairy Peter:

COP warm up = SSH, Imperial Walkers, Merkins – let’s go

The Beat Down
1 – Run some distance to a perfect,painful spot
2 – Diamond Merkins
3 – Tuck Jumps
4 – 4 count Carolina Dry Docks
5 – Roll Ups (full sit up and stand up with no hand assist)
6 – Wall Merkins (180 degrees of pain)
7 – Round the world squat jumps
8 – Merkins
9 – A$$ to Gra$$ Squats
10 – Burpees (crowd favorite)

We got through 6 rounds and then mosey back for final ab work with the slowest Freddy Mercury cadence imaginable. Didn’t really start hurting until 13. We went to 20.

Final excercise of Protractor was interupted by comments, Trucker, that called for a Bomb Jack retribution. Then someone, Maximus(?), continued with the conversation and we ended up with the final excercise as 20 Bomb Jacks. Fine with me.

COT

As YHC observed the mass of PAX standing around me as we counted off, I was amazed that 28 guys would roll out of the Fartsack in the rain, not knowing what was waiting for them and still push through with 100% effort.

Prayers go to Gears’ sister that just found out about cancer, Bubba Gump’s brother with operatin Part Deux, and Grace as she is coming closer to going to be with her Lord, give peace to her Family.

FunHouse out

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Patriot Shirts Now Available

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Gentlemen,

We’ve worked hard to get an awesome design for our shirt. Pre-orders will be taken until end of day 01/24/2015 and will be delivered to me in mid-February. Once received, I’ll get the shirts to you (saves you shipping charges). Get one http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order

American Apparel Tri-Blend $22

MudGear Fitted Race Short Sleeve $32

MudGear Loose Short Sleeve $33

MudGear Fitted Race Long Sleeve $34

MudGear Loose Tee Long Sleeve $35

 

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Winter Is Here

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  • QIC: Twister
  • When: 1/8/15
  • Pax: Tatanka, Santini, SO, Mayhem, Deacon, Pusher, C-SPAN, Red Eye, Package, White Lighting, Twister + one more
  • Posted In: Laces In, The Fort

The Thang:

12 “Kennys” showed up for a pre-Joe Davis warm up.

Warm Up – literally

– 20 LSS, 10 WM, 25 SSH

The Main Event

– Run to WEP corner
– 20 LSS, 10 BJs, 20 Merkins 2X
– Run to Orchard
– 25 LBC, 50 CR, 25 LBC, 25 FK
– Run to 21 with 50 SSHs & 25 LSS at light
– Run back to Orchard
– IATA discussion
– 25 LBC, 25 FK
– Run back to COT “area”
– :10 Dealer’s Choice

What did we learn: Mumble Chatter should be a XM station; the Q can NOT participate in said mumble chatter.

#IATA #NOFATPANTS

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North Augusta welcomes The Fort 1/3/15

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  • QIC: CSPAN
  • When: 01/03/15
  • Pax: Beaker, Boeheim, Bondo, Cake Boss, Change Order, Crab Legs, Daffy, Dark Helmet, Destiny, Envirude, Fletch, Jeter, Joe Pa, Lego, McGruff, Minute Man, Noonan, Old Bay, Pale Rider, Photo Shop, Pontiff, Ponzi (FNG -friend of Smurf in Charlotte), Shovel, Smalls, Tater Tread, & Waldo.
  • Posted In: Alcatraz, The Fort, The Reservation

F3 started in Fort Mill because #HIM were willing to travel and show us what F3 was all about, and that is why we wanted to go North Augusta and support their launch.

Bang!-0445 Destiny’s Black Suburban and The Black Passat speed our way to North Augusta with 10 Strong from The Fort to go catch up with our North Augusta brothers.

Conditions were overcast, light rain, 50 degrees, and an absolutely beautiful morning for a #downpainment to start 2015 off correctly.

CSPAN on Q

Disclaimer (needed it – read below) and discussion on keeping up, modify as needed, one FNG Ponzi.

Long fast sprint looping our way around the parking lot, felt like about 3/4 a mile – too fast, McGruff’s fitbit said I got 2.2 miles in during the workout #F3efficentQ.

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series. Photobomb got way too close to me while I was calling cadence, North Augusta guys seemed to really enjoy the planking…(not a crowd pleaser)

Off again for a ½ mile run.

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. (Evinrude, Noonan, Ponzi, Pontiff, and Pale Rider might have thought it was too many trips across)

Off again for a ½ mile run.

COP at Flag Pole

Pledge of Allegiance

Off again for a ½ mile run when Boehiem missteps off curb and “twisted” his ankle badly. I was going to attach the photos, but it is too close to lunch…picture an oversized grapefruit with toes…

Audible to 6 minutes of Mary while we address the causality of Boehiem (nothing broken, but very swollen and sore) refused help, and fought through the damaged ankle, and continued on through the workout.

Soccer field series

Jog to hill

Jacobs ladder= 7 burps on the bottom and 1 squat on the top.

Modified Michigan

5 running down and back

4 backwards down and backs

3 running down and back

2 lunges down and back (crowd pleaser)

Ran out of time…

Cake Boss on Q

20 Derkins and 20 Dips

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

  • 2nd F is the glue, and North Augusta has a great group to build from already
  • AO is first class, need to come back so I can run you to the River
  • I still miss all the good restaurants in Augusta especially French Market, the Gary’s burger at 0830 was outstanding…really no fat pants?
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Come visit Indian Land on 1/24/15 with Dredd/OBT on Q here is the pre-blast: http://f3nation.com/2014/12/31/pre-blast-dreddobt-q-the-reservation/
  • Appreciate the Fort crew making the ride down, especially Destiny for driving the Black Suburban “school bus”.
  • Special thanks to Cake Boss, Sway, and Pale Rider in supporting my “crazy” adventures
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership, I made more friends in North Augusta in 2 hours than when I lived there for 3 years…AYE!

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3

Sound off in the comments with grammer errors, missed exercises, and incorrect name postings #stillneedascribe

CSPAN – over & out

 

 

 

 

 

 

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Leg day?

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  • QIC: Tatanka & Red Eye
  • When: 1/3/2014
  • Pax: Peach, Pusher, Italian Job, Posh, Esso, Cheeto, Winchester, Burgandy, Javert, Tatanka and Red Eye
  • Posted In: The Fort

YHCs provided an early warning of a leg day and commitment to make our holiday softening bodies stronger.  11 pax including Qs were challenged and left the Patriot with far fewer calories than when we arrived.

The Thang:

Red Eye on COP: Mosey to field

  • 15 – Diamond Merkins
  • 15 – Carolina Wet Docks
  • 60 sec Plank
  • 49 SSH
  • 15 Makhtar N’Diayes
  • 60 Sec Plank
  • 27 Imperial Walkers
  • 15 Merkins
  • 25 LBCs
  • Jack Webb 6 merkin max  up/down (1 merkin to 5 claps)
  • 20 Moroccan Night Clubs

Mosey to another field – Four Corners

  • 25 Bomb Jacks
  • Sprint
  • 25 Squats
  • Lunge
  • 25 Bomb Jacks
  • Sprint
  • 25 Monkey Humpers
  • Lunge
  • 25 Bomb Jacks
  • Sprint
  • 25 Squats

COP of Maximus

  • Low and very slow squats (hold at bottom)
  • 10 Ass-kickers w/flip
  • 10 Leg lifts w/flip
  • 10 unicycles w/flip

Release to Tatanka

Mosey to playground and partner up.
  • Partner 1 runs parking lot loop while Partner 2 does exercise
  • Exercise rotation:
  • Step-Ups
  • Dips
  • Squats
  • Flutter Kick
Rinse and repeat until each PAX has done all four exercises
Around the Park:
Run 1 mile loop of the large park with 1/4 marker pain stations x3
Squats as group 10, 15 and 20
Finale:  – Complete the glorious morning with 7 Minutes of Mary… dealer’s choice which included 11 deals:
  • Protractor (crowd pleaser)
  • LBCs
  • Eddie Mercury
  • Flutters
  • Rosalitas
  • Grave diggers
  • Burpees
  • Russian Twists
  • … and a few others for fun.
Reminders – read the weekly email.  LMR event Tuesday night at Town Tavern, Joe Davis Run next week, IL on the 24th led by Dredd and OBT
Prayers for health, Brian Shah, Javert’s travels to Germany
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PRE-BLAST: Alcatraz Open on January 10

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The Joe Davis Memorial Resolution Run is this Saturday, Jan 10.  If you can’t make the run, but  still want a Saturday F3 workout, Alcatraz will be open for business.  We start at 6:30 sharp.   For those CSAUP-minded individuals, you can do the workout AND the 10K/5K.  The 10K starts at 8am (skip the COT and have a brother pick up your race number) and the 5K at 9:15.

If you are too smoked after the workout to run, come out anyway for fellowship with your F3 brothers, or make a donation (link below).  Support a great cause and an F3 brother, Rock Thrill.

https://joedavisrun.racesonline.com/home

 

 

 

 

 

 

 

 

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Get your 1st F in order

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  • QIC: Rooney and McGuyver
  • When: 01/03/15
  • Pax: Hasselhoff, Package, Skinner, Mr. Clean, Santini, Flat Tire, Sugar Daddy, Crab Cakes, Seacrest, Car Bomb, WWL, Java, Tessla, Lil - E, Magnum, Acme, Beacon, McGuyver
  • Posted In: The Fort

My inspiration for this workout began last Saturday when CSPAN dropped some knowledge on the PAX at WEP while on Q!

…get your first F in alignment…you can’t get your 2nd and 3rd F together if your not accountable to the First F in your life….

To that I said…AYE!

Bottom line…get out of the fartsack and join your brothers!

So after a number of tweets and mumble chatter…19 PAX climbed out of the fartsack for a misty beatdown…

The Thang:
-Mosey to field
-50 SSH
-25 Windmill
-25 Squats
-15 Windmill
-15 Squats
-15 Merkins

-Mosey to brick wall where there is a covered walkway
-Wall sit – 2 – 10 counts
-Wall sit – 1 – 10 count

-Mosey to parking lot behind Springs

-Progressive partner workout:
-200 Merkins
-300 Squats
-400 LBCs

McGuyver on Q:

Mosey to park where the upper soccer field parking lot and running path meet.

Partner Drill Bits with a coupon:
-Grab a coupon
-Partner up
-10 squats with coupon then 10 overhead presses with a coupon
-Hand coupon to partner and they repeat above exercises
-Partner does squats while person with coupon completes exercises
-Run to next drill bit – Rinse and repeat

COT

Until I joined F3 I ran three miles at least four days a week. Nothing more and nothing less. I was in ok shape…no bad…not great…

I went to the gym, ran on the treadmill and watched a lot of TV to keep me focused.

Last fall I joined F3…Since then…
-Ran first and second 5K
-Ran BRR with a 12 man team
-Increased my running pace from close to a 10 min. mile to about 8.4 right now.
-I’m keeping up with the guys in the front of the pack
-Running the Palmetto 200 with a 9 man team in the spring
-Still get #smoked after every bootcamp

I am in the best shape I have ever been…

My first F is in alignment…because of The Fort Pax (#ISI). F3 men have inspired me to be a better Man. The accountability of the Pax get me out of the fartsack and into the gloom! To that I say….thank you to my F3 Brothers!

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Pre-Blast: Dredd/OBT Q – The Reservation

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Calling all THE FORT, ROCK HILL, INDIAN LAND and AREA 51 PAX

Location: Indian Land Elementary, Middle and High School, 4137 Dobys Bridge Rd, Indian Land, SC 29707

Parking: Turn right onto Dobys Bridge Rd off of Hwy 521. Then make your first left into the IL Elementary School Parking Lot.

Coffeeteria (directly after the WO): Dunkin Donuts – across the Street in front of Publix

Dredd and OBT will be hosting The Reservation on Saturday, January 24 and will be bringing copies of Freed to Lead to both sell and sign. If you already have a copy, bring it if you would like it to be signed. I am also assured that they will be echoing some “choice words” from Freed to Lead that you will be interested to hear.

The Reservation has emerged from the continuous growth within The Fort in Fort Mill, SC, which now has four Saturday AO’s: The Fort (Fort Mill), Alcatraz, (Tega Cay), The Patriot (Rock Hill) and now The Reservation (Indian Land).

Indian Land’s growth in the last 6 months has been tremendous with us now hosting workouts four days a week: Monday (The Tomahawk), Wednesday (Normandy), Thursday (The Arsenal) and Saturday (The Reservation).

So please join us as we both celebrate and resonate the continuous growth within F3 nation and F3 South Carolina. Be prepared to be challenged, both physically and mentally! EH as many F3 and non-F3 brothers as you know to join us for this workout. It will not be one you will want to miss!

 

Any questions, please reach out to CSPAN @CSPANf3 or One-Niner @trey_kiker

 

 

 

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