Category: The Fort

Lights On for the PAX at The Colosseum

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  • QIC: Maximus
  • When: 05/19/2015
  • Pax: Firewall, Freebird, Bubba Gump, Santini, Pusher, Backdraft, Flat Tire, Dog Pound, MacGyver, Senator Tressel, Sir Topham Hat, Seacrest, Cake Boss, Mr. Clean, White Lightning, Zima, Anchorman, Uncle Kracker, Rooney, Weezer, Chicken Hawk
  • Posted In: The Colosseum, The Fort

For the 2nd week of The Colosseum, 21 of The Fort’s finest joined YHC at GHMS for an 0515 launch of the newest AO. One big difference this week was Rooney took care of us and ensured we didn’t roll any ankles by hitting the lights for us. I know there are a lot of guys posting here that usually post at other AO’s so make sure we EH the FNGs. There is still come confusion on where to park so here it is, PARK AT THE FRONT OF THE SCHOOL.

After a 2min delay, a short disclaimer and a couple folks gettin’ their cars on two wheels coming around the corner, we were off for a short jog to one of the back parking lots.

Circle Up
SSH / Squat Jack / Squat / Moroccan Night Club / 8ct Body Builders….great warmup

Mosey to the Playground & split into 3 groups:
1: 10 Pull Ups 2: 15 Swing Crunches 3: 20 Diamond Merkins
Everyone cycle through and….REPEAT

Mosey to the football field to relive the glory days. We were all-state athletes in our day.
Line up in the end zone. Toy Soldiers for 25yds, Sprint 50yds, Toy Soldiers 25yds.
Grab a partner for some running and stuff. Size doesn’t matter.
Partner 1 runs 100yds while partner 2 does exercise. When partner 1 reaches the other end, he continues the exercise and partner 2 runs down. Continue till the you complete the required number.
Exercise 1: 50 Turkish Get-ups (audibled from 100 since time was getting away from me)
Exercise 2: 100 Merkins (Again, audibled off the wienkie)
Exercise 3: Not enough time, I’ll keep that one in the bag for now.

Line up in the end zone again and Duck Walk 30yds. We really need to bring this exercise back ’cause a few folks were deer in headlights.
Line up shoulder to shoulder for TUNNEL OF LOVE….Crowd Pleaser
Had to finish this off with a little Gator Merkin for about 15yds or so. I had to keep reminding myself that if you can’t Q it, don’t do it. I might have modified that a little.

Mosey back to the launch site for some final Russian Twists

Announcements: So much. Memorial Day Murph 0645. CAH this Saturday for a 4pm bike ride. Hog & Coyote 0600 6/20 at the Ballroom. BRC running club 0630 Sunday’s at Starbucks. F3 Dads every Saturday in June 0930-1030 for you and your 2.0s. Santini is speaking this Thursday evening 5/21 as part of a speaking series, check the email. Run n’ Gun 1815 (6:15pm) Wednesday’s and launches from the back lot of the Baxter Y. A bunch of new AO’s starting up so keep your eyes peeled for the email.

Prayer Requests: Continue praying for Flat Tire and his M as they continue their fight. Don’t bet against these two, you want them in your corner. Prayers for the PAX heading to Colombia, South America. I know you’re hearing this more now but we NEED YOUR PRAYERS AND FINANCIAL SUPPORT. You can also donate to the trip and receive a wrist band in the colors of the Colombian flag with Joshua 24:15 I AM THIRD on it.

In closing, thanks for coming out to this new AO. Rooney has a great spot here and I’m honored to Q it. This is full of opportunity, both with exercise options and EHing. Sir Topham Hat has the Q next week, 5/26.

As You Were.
AYE!

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On The Fly

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  • QIC: Bounty Hunter
  • When: 05/18/2015
  • Pax: Ringer, Spitz, Pebbles, C3PO, Rebel, Cake-Boss, Barry Banilow, FNG "Lucy"
  • Posted In: The Fort, The Snake Pit

Nine faithful posted on this semi-cool muggy morning ready to sweat the week off right! Unbeknownst to YHC as is waited for the Q I asked what time it was and who was leading the show, Ringer stated it’s time to start and you’re Q. Needless to say I was prepared…. Sort of!

Warm-Up:
Warmup was a little different in which we mosey’d some ways in between each exercise.
SSH – 20
Mountain Climbers – 15
Tuck Jumps – 10 OYO
Burpees – 10 OYO
Front Lunge
Back Lunge
Side Lunge
Bear Crawl
Power Skips
Imperial squat walkers – 15

The Thang:
Nine light poles, 3 exercises, one at each light pole. Exercises as follows: 5 Burpees, 20 sit ups, 10 merkins. Total of 15 Burpees, 60 sit-ups and 30 merkins. Once complete go back and pick out the 6.

Mosey a ways.

Inch worm 20 yards (20 yards sounded easier before we started.

Mosey to the courtyard area. 20 dips, 10 box jumps (rinse and repeat 2x)

Mosey to the kettle bells.
Clean, press, squat – 10 each arm
Kettle bell swing – 10 each arm
Chest press – 15 each arm
Bent over rows – 10 each arm

Mosey to the parking lot with the kettle bells.
Next exercise is the clean and press Suicide. Kettle bell stays at start line while everyone runs suicide with the parking lines as their guide. Once you get back to the start line perform 1 clean and press with each arm. Total of 20 lines.

Get on your 6:
LBC – 10
Freddie mercury -10
Protractor
Mine Sweeper
COT

Moleskin:
First welcome the 20 year old FNG “Lucy”, always good to see young guys post in the gloom. Plenty going on in the fort region so be sure to check twitter and the plethora of pre-blast with those events. Wanted to call out a praise to C3P0 as he’s lost 5lbs since he started with F3 3ish or so weeks ago. Only thing to add to that now is the time to keep pushing forward, never let complacency set in. Continue to grow and better yourself. If you get stuck, your F3 brothers will be there!

Bounty Hunter over and out!

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There’s always a little more…

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  • QIC: Red Banjo and Dark Helmet
  • When: 05/16/15
  • Pax: MacGyver, Utah, Catfish, Solid State, Sugar Daddy, Jeter (2.0), Flat Tire, Corruption, Bubba Gump, Lad, Hasselhoff, Boeheim, Stang, Assassin, Blackjack, Barry Manilow, Mainframe, High Life, Seacrest, Anchorman, Dogpound, Red Banjo, Dark Helmet
  • Posted In: The Fort

So, this morning we had a case of what I am now fond of calling an “ImpromptQ”, meaning that the scheduled Q didn’t show (for whatever reason), and so someone had to jump in last minute. (Red Banjo called it c-spanning…) As the time ticked down, 23 men showed up, but still no Q, Red Banjo and YHC shared a couple of sideways glances and decided on the spot that we could probably handle things, so off we went… (I won’t remember everything, but I’ll give it a go)

Red Banjo took us for a quick lap around the park and then we circled up for a little warming up which included several rounds of 5 burpees OYO.
There were 20 each of SSH, Mountain Climbers, IW, and a few other things I can’t remember, all broken up by 5 burpees OYO. Then we moseyed to the playground where we partnered up and did three rounds of Partner 1 doing dips and pullups while Partner 2 ran to the path and back. (I feel like there is something else that happened here, but probable lack of oxygen then and passage of time makes me not recall)
Mosey to the soccer goals that were set up for some sprints and (shocker) burpees OYO… Then walk back. Sprint to the other side and do something else horrible, walk back. Then it was some sort of skipping/jumping exercise over and back. Then we bear crawled and did something else awful… There were some flying squirrels in there… It’s all blurring together now. Let’s just agree that it was sucking, fair?

Hand off the Q to YHC, and we pulled in close to ask the question, “Why did we come here today?” Jeter (Boeheim’s 2.0) had the best answer, “Because my dad made me.” We all agreed we are here to get better. Partner up (size matters). Partner carry to the top of the hill, run down, flapjack. Wheelbarrow to the top of the hill, run down, flapjack. Partner 1 planks on hands, Partner 2 holds feet and does 15 curls, flapjack. Loved that? Do it again. Then Partner 1 planks while Partner 2 does derkins off of his back, flapjack. Loved that too? Great! Do it again. Bearcrawl up the hill, run down. Sprint up, run down. Who thinks they have a little left in the tank?
Mosey to the playground, Partner 1 does dips while Partner 2 does a lap around the playground, flapjack to 100. Partner 1 does Incline Merkins while Partner 2 runs a lap, flapjack to 100. Got any left? Great! Mosey to do a little Mary and finish where we started with 5 burpees in cadence, because there is almost always a little left in the tank…

I know I left some things out, but we were making it up on the fly and I didn’t write it down immediately… Meh… What’s a girl to do…?

Moleskine:
Red Banjo is fast. And fit. He can’t weigh more than about 165, the dude wears a hat and sweatshirt and ski gloves in the summer, outruns most all of us, and he carried my 205 up that hill like I was barely there. Mad respect… Which brings me to a thought that lots of PAX have said lots of times. You want to get faster? Run with faster guys. Same applies across the board. You want to be a better husband? Hang out with guys who have good marriages. You want to be a better dad? Hang out with guys that are great dads. Don’t know who those guys are? Start having some 2nd F interaction. It will be obvious in no time if these are the guys to push you and help you get where you want to be.

As always, an honor to serve.

Helmet, out…

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The New FORT AO…THE COLOSSEUM

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  • QIC: Maximus, Cake Boss, DD
  • When: 05/12/15
  • Pax: Chaser, White Lightning, Cake Boss, Zima, Zoro, Funhouse, Axle, Double Check, Package, Jeckyl, Dark Helmet, Full Count, McGyver, DD, Cerrano, Spider Man, CSPAN
  • Posted In: Block Party, Golden Corral, The Fort

Several years ago, THE FORT started with only 1 workout on a Tuesday, and as of 0514 today, there were 3. These 3 have consistently entered the problematic stage which only means one thing, it is time to recon. So a recon team led by Cake Boss and DD decided to explore Gold Hill Middle School as a potential AO. And they needed a Q that lives close by. That’s where YHC comes into the conversation. When you are called to step up by the likes of these guys, one doesn’t turn it down.

So at 0515 today, May 12, 2015 the recon began and we quickly learned this AO has nothing but potential. Whether it be hills, playgrounds, walls, long straightaways, base-paths, soccer fields or curbs, they can be found. It also helps that we have an “in.” THANKS ROONEY. I did start off by breaking one of the rules, I forgot the disclaimer. Off we go with Maximus on the warm up Q:

Disjointed jog through some of the parking lots and circle up for the warm up
SSH
Wide-Arm Merkin
Slow Windmill – hopefully CSPAN did these right and realized the benefit
Low Slow Squat
Carolina Dry Docks (CDD)

Hand off to Cake Boss for a mosey to one of the several playgrounds
Split up in threes: 1’s=10 Pull Ups 2’s=10 CDDs 3’s=Swing Merkin-Crunches (Rotate through 3x’s)
Mosey to the baseball diamond and remember your number
1’s on first 2’s on second 3’s on third (Bear crawl to the next base and run to the next for two laps around)
Mosey to the hill and remember your number
1’s Run up the stairs and around the sidewalk back down to the starting location. 2’s Bear Crawl up the hill and jog down until the 1’s come in. 3’s Freddie Mercury until the 1’s come in. Everyone does this once.

Hand off to DD for the cardio portion (still a little foggy from this one so the details are spotty)
Suicides with a twist: Starting on the sideline, run across the field and up the hill then back down to the light post then back up the hill and back to the upright then back up the hill and back to the starting line. Plank for the six for a mix of sloooooow and fast counts.
Run to midfield for 10 Burpees OYO
Run to one corner for 20 Bomb Jacks
Run to another corner for something…can’t remember
Run back to midfield for something else…can’t remember that either
Run to the snack stand for a nice relaxing wall sit

Hand off to Maximus for a little ab work
Chop Sticks & Flutters and one more round of 10 Bomb Jacks

COT
I was a little uneasy about taking this on after having 12hrs to think about it. Between impending work travel and wanting to keep my nomadic lifestyle of checking out the various Fort AO’s on Tuesdays, I liked my comfortable life. On the flip side, how could anyone but me be the site Q here; I live right here. We’re not called to be comfortable, we’re called to serve and lead. With that said, there really was no option, I’m in.

Some of us forgot how quick-witted our own Funhouse can be but he showed up this morning. Usually there are a few conversations, tweets and emails when deciding on the name for a new AO. We were maybe 10 seconds in and Funhouse throws out THE COLOSSEUM for obvious reasons. There were no second guesses, the AO has been launched.

So from now on, you can add The Colosseum to the list of Tuesday AO’s at The Fort. If you’re interested in Qing, let me know.

Announcements: 3rd F Convergence on Friday at the Eternal Church offices, Cannoli Run Saturday 0900, Winnsboro launch 5/23, MURPH at COOP 5/25 following normal workout – $10 donation, 6/20 CSAUP-read the email, F3 Dads on Saturdays in June 9:30-10:30

Prayer Requests: Jeckyl will be helping to launch F3 in Wilson, NC back in his hometown, Flat Tire’s M, Chicken Hawk’s leadership, Maximus’ conversations with men of his neighborhood with the launch of this new AO.

Honored and Humbled.
AYE!

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What’s the purpose of F3?

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5 men answered the call for an Assassin led workout service project…(?)

No disclaimers needed here. These seasoned veterans knew the implications of their attendance at this post… The call was to show up and get to work, so we did…

The Thang:
– Partner up – Partner 1 grabs a lawn mower and mows half the back lot / Partner 2 grabs a weed eater and attacks the back fence lines and edges of the lots around the building
– Rinse and repeat with the front lot – continue for 45 minutes
– Next, 2 men grab round up and spray the parking lot weeds (excellent grip strengthening workout) while 1 man grabs the backpack blower and goes to town clearing the parking lot and driveway
– The other two men, um… supervise for this part… I won’t say whom, but it was Dark Helmet and Catfish…

End with some solid 2nd F and a sense of gratitude for men who have it in them to serve, and for the incredible abundance we all enjoy in our lives…

Moleskine:
So, a few days ago, the twitter machine buzzed, almost unnoticed, with a call by Assassin to come and help clean up the lot around where the new Fort Mill Care Center will be re-locating.

To me, this is one of the absolutely beautiful things about F3. A guy tweets, some guys respond. Lives are made better. It’s simple. The workouts aren’t a lot different. A guy tweets, some guys respond, we workout hard, and individuals are made better. What Assassin did, in my mind, was plant the Virtual Shovel Flag where betterment was needed and we were able to respond. To me, that’s what the shovel flag is. It’s a man solidly planting his intention to make lives better for that hour for those men who answer the call.

In fact, the whole point of the workouts is to “invigorate male community leadership”. And that’s what Assassin did. He heard a need, he rallied the troops, and made lives better. The people from the Fort Mill Care Center, certainly. But even more so, me. Opportunities to look outside ourselves abound. In our marriages, our families, our workplaces, and in our communities. Answer the call… Leave your mark… Be a HIM.

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No Excuses, Good Judgement, & One Chance…..Football Style

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  • QIC: Bubba Gump & Audit
  • When: 05/09/15
  • Pax: Boehiem, Longshanks, Tatanka, Tesla, FNG - Dawg Pound, Flat Tire, Mile High, Stang, Mangum, Man O War, Crab Cakes, Seacrest, Wink, Calamari, Warcraft, Juan Valdez, Barry Manilow, Blackout, FNG - Mainframe, Hasselhoff, High Life, Hibber, Pusher, Bubba Gump, Menthol, Audit, Rooney, Twister, Gigawatt, McGyver, Green Wave. (Hope I didn't miss anyone else).
  • Posted In: The Fort

YHC and Bubba Gump had the pleasure to our own Fort Mill combine at the friendly confines of Walter Elisha Park. Gump led the pack out onto the field.

The Thang:

1/2 lap around the park then COP: 20SSH, 10 Merkins, 20 Imperial Walkers, 10 Merkins, 20 squats, 10 Merkins, 20 Windmill, 10 Merkins, then off to the first set of drills

1/2 of the PAX started a set of cone drills while the other 1/2 stayed in COP, then we flip flopped.

Cone Drill 1: Bear Crawl in and out of cones, forward and backwards run in and out of cones, lateral slides in and out of cones, & sprint through cones touching the top of the cone on each turn.  Each one of these exercises were followed with 10 dips and 10 lbc’s.  Off to 2nd set of cone drills

Cone Drill 2: 3 rows of cones, at 1st cone we football chopped and then rolled to right and left, 2nd cone was football chop and then up downs, 3rd cone was mountain climber chops and then roll left and right.  We moved through each option 3 times. Off to 3rd set of cone drills.

Cone Drill 3: 4 rows of cones about 20 yards apart. Cone 1 10 Merkins, sprint to cone 2, 20 lbcs, sprint to cone 3, 30 Freddy Mercury’s, sprint to cone 4, 40 SSH.  Rinse and Repeat.

Gump then Barry Switzer’ed us for a few words of encouragement.  He mentioned that today was the 5th anniversary of his Father’s (Big Al) passing.  He told us that his father was a simple man and he always had 3 things he told each of his 5 boys, which has stuck with them for their lives.

1) No Excuses (do your best, lay it all on the line, no matter what you are doing).

2) Use Good Judgement (follow this principle and you will always stay out of trouble).

3) Once Chance (You are never guaranteed a second chance, lay it all on the line each day)

Next was a Hand off to Audit: Mosey up to the soccer fields for some more football action.

Partner up: Drill 1) partner 1 was DE and partner 2 was OT, partner 1 would push partner 2 (who was applying resistance) to mid field then partner 1 would release and sprint the rest of the field while partner 2 would chase him. FLAPJACK on the way back

Drill 2) partner 1 was WR and partner 2 was CB.  Partner 1 would try and get past partner 2 across the whole field and partner 2 would try and keep partner 1 in front of him at all times.

Im not going to lie, I intended to keep doing these type of exercises for the majority of the second half but I was partnered up with Longshanks and he had me sucking serious wind, so I had to throw an audible in to catch my breathe.

4 Corner Drill at each corner of the soccer field: (I was still lightheaded at this point, so I cant remember the exact count of these so forgive me.

Corner 1) 20 Merkins, Corner 2) 40 SSH, Corner 3) 10 Burpees, Corner 4) 30 mountain climbers.  Rinse and Repeat.

circle up for 5 minutes of ab lab – dealers choice.  We did several different exercises here.  Ok, at this point I had finally caught my breathe and was feeling good so we then lined up on mid field for some wind sprints.  Just like at the end of football practice back in the day.  We did 5 wind sprints and then on the 6th we sprinted back to COT.

As always, it was a pleasure to team up with my fellow Clemson Tiger Bubba Gump to lead the PAX and welcome in 2 FNG’s (Dawg Pound and Mainframe).

 

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Cinco de Mayo = The Pinata

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  • QIC: FunHouse
  • When: 05/05/2015
  • Pax: Crash, Minute Man, Stang, Flatire, The Firm, Ceranno, Pusher, Santini, The Package, Maximus, Jekyl, Bolt, Spiderman, Zima, White Lightning, Cheddah, CableGuy, Royal, Private Ryan, Freebird, Aquaman, Dark Helmet, Jerry Lewis, Gecko, Waldo, Sir Topemhat, Carnival (FNG), Senator Tressel (LIFO)
  • Posted In: Golden Corral, The Fort

29 PAX with an FNG decided to celebrate Cinco de Mayo Funhouse style. It went something like this:

Big Loop around AO

Arms
Perfect Merkins X 10
Mack Tar Jai X 25
Carolina Dry Docks X 15
Dips on curb X 10
Curb Climbers X 25

Legs
Knee Tar Jai X 25
Squat Jacks X 25
Calf Raises on curb X 25
Jump Lunges X 15
Wall sit with arm raises X 25

Abs
Slow Freddy Mercury X 25
Heels to heaven X 25
Reverse plank Leg lift X 25
Roll Ups X 10 OYO
V sits with arm pumps X 25

Cardio
SSH X 50
Apollo Ono X 25
Flying Squirrel X 15 OYO
Mountain Climbers X 25
Frogger X 25

LOCO
Crab Roll X 15
Jump Tucks X 10 OYO
Balls to the Wall
Body Builders X 10
Jack Webb to 6 (1 to 4)

Praises for Flat Tire’s wife second round of Chemo going good, and Maximus celebrating 1 year with adopted daughter from China!

Lots of announcements – Read the weekly e-mail

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The Patriot Convergence – 95 Large

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  • QIC: OBT, Dredd
  • When: 5/2/15
  • Pax: Pax – Cake Boss, Hasselhoff, Change Order, Chowder, Barry Manilow, Spark, Minute Man, Beast, Catfish, Anchorman, Corruption, Senator Tressel, Cheddar, Fall Guy, Package, Blackjack, Magnum, White Lightning, Javert, Geppetto, Slug, Gears, Wheels, Assassin, Jerry Lewis, Gridlock, Dark Helmet, C3PO, Fusion, Royale, KY, Jeckyl, Crash, Free Bird, Peach, CSPAN, Bogey, Bojangles, Rebel, Fun House, Aqualung, Maximus, Boeheim, Deacon, Mayhem, Bandit, Italian Job, Rosetta, Private Ryan, Popeye, Burgundy, Rooney, Red Banjo, Backdraft, Airborn, Walker, Flat Tire, Menthol, Smuggler, Santini, Solid State, Cerrano, Spitz, Corn Hole, Posh, Padre, Old Bay, Pappy, T Square, Calipari, Greenwave, Red Eye, Trucker, Duck Boat, Stang, Chaser, DaVinci, Cheeto, Pusher, World Wide Leader, Gecko, Lug Nut, Chicken Hawk, forgive me if I left you off. FNGs – Bucket, No Man Left Behind, Bed Bug, Bottom Dweller, The Area, Saluki, Baby Conan
  • Posted In: Alcatraz, The Fort, The Reservation

This morning 95 men converged on The Patriot for an OBT and Dredd-led beatdown. OBT started with a Ball of Man thanking our Creator for another day and the strength to complete the workout safely. Always a humbling experience to share time with these strong men. We are blessed.

The Thang

Mosey to the Sullivan Middle Football Field for a COP led by OBT. Circle up for the following:

  • SSHs
  • Merkins
  • Planks to Elbow Planks

Dirty McDeuce Round One

  • 12 Plank Jacks
  • 12 Hello Dollies
  • 12 Squats
  • Lap around the track

Dirty McDeuce Round Two

  • 12 Larry Craig (Wide Arm Merkins)
  • 12 LBCs
  • 12 Mountain Climbers
  • Lap around the track
  • 20 Flutters for extra credit

Dirty McDeuce Round 3

  • Stagger Merkin (6 each side)
  • 12 Heels to Heaven
  • 12 Jumping Lunges
  • Lap around the track
  • 15 Squats for extra credit

Dirty McDeuce Round 4

  • 12 Crab Rolls
  • 12 Freddie Mercurys
  • 12 Cadence Count Burpees
  • Lap around the track
  • Planks for extra credit

OBT shared some thoughts with the Pax about how he let his workouts slip this winter. What brought him out of the funk was teaching others to lead FNGs when we leap to other locales. That day fired him up. He told us to find the thing that gets you out of the fartsack in the morning. The world says to take the blue pill. Brush it off and take the red pill.

Hand off to Dredd for a quick BOM. Jumped right into:

  • SSH
  • 10 count followed by 10 Flying Squirrels OYO
  • 9 count followed by 9 Flying Squirrels OYO
  • 8 count followed by 8 Flying Squirrels OYO
  • 7 count followed by 7 Flying Squirrels OYO
  • 6 count followed by 6 Flying Squirrels OYO
  • 5 count followed by 5 Flying Squirrels OYO
  • 4 count followed by 4 Flying Squirrels OYO
  • 3 count followed by 3 Flying Squirrels OYO
  • 2 count followed by 2 Flying Squirrels OYO
  • 1 count followed by 10 Flying Squirrels OYO

Dredd called a Switzer (half circle in front of the QB – Dredd). He explained a couple rules to us.

  • Rule 1 – there are no rules
  • Rule 2 – expect the unexpected
    • We then proceeded to jump the fence and form 2 lines

Dredd called another Switzer

  • Rule 3 – leave no man behind

Mosey to Cherry Park

  • SSHs
  • Merkins
  • Rosalitas

Another Switzer

  • Rule 4 – it’s not over until Hansbrough’s mother gets a check

Jacob’s Ladder

  • 50 yard run to the top of the stairs for a Flying Squirrel. Run 50 yards back.
  • Repeat 6 more times for 7 rounds total
  • Those that completed early had the pleasure of another round (see Rule #3)
  • Flutters for extra credit
  • LBCs
  • Bomb Jacks

Switzer

  • Rule 5 – A man must have a code
  • Another 10 Bomb Jacks

Mosey to parking lot for

  • Diamond Merkins
  • Merkins

COT

A 95 man namerama took some time. That number doesn’t count the men that bailed at the halfway mark. Great BOM closeout by Pusher.

Naked Moleskin

One year ago, The Patriot was launched with 34 men – 6 from Rock Hill. Since then, we have routinely had 100 plus men spread over 4 Rock Hill AOs. I am humbled and proud to share the pain and praises with you all. Thanks OBT and Dredd for starting this whole thing and for F3 The Fort for bringing it south of the river. Also, congrats Santini on being named CN2 Athlete of the Week. Burgundy brought the camera crew to spread the word on what F3 means and why we do it. Santini had a good impromptu word for the men in the area. We are here to plant and grow groups to increase male leadership in the community. The credit goes to everyone who gets up to workout together. Don’t use the excuse that you aren’t in good enough shape to be out here. We all got in this shape because we continued to show up for our F3 brothers.

 

 

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NEVER Stop!!!!

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  • QIC: Spider-Man
  • When: 04/30/2015
  • Pax: Cerrano, McGuyver, Chicken Hawk, Double D, Anchor Man, McGruff, Dark Helmet
  • Posted In: The Fort

Eight men descended on The Ranch to find out what a Twitter box posting of a “0.0 I don’t run” sticker meant.  Doctors orders for “no running or jumping” meant finding other ways to get the heart rate up.

Warm up:

Mosey from the parking lot to the drop off circle and circle up.

  • Peter Parkers x20
  • Parker Peters x20
  • Mountain Climbers x20
  • Imperial Squat Walkers x15
  • Windmill x20
  • Crab Cakes x10
  • Diamond Merkins x10

The Thang:

Starting at one corner of the drop off circle the Pax lined up for a four corner workout.  Different forms of travel were used for the long sides of the oval and the short sides.  At each corner an exercise was performed.  When the PAX completed each circle Freddie Mercurys or Flutter Kicks were done so there was no lapse in activity….NEVER STOP!!

Lap 1 (2 of each)

  • Long side: Bear Crawl
  • Burpees x10
  • Short side: Crab Walk
  • Carolina Dry Dock x15

Lap 2 (2 of each)

  • Long side: Partner Wheel Barrel
  • Bomb Jacks x15
  • Short side: Crawl Bear
  • Merkins x15

 

Lap 3 (2 of each)

  • Long side: Lung Walk
  • Mountain Climbers x15
  • Short side: Crab Walk
  • Wide Arm Merkins x15

Lap 4 (2 of each)

  • Long side: Bear Crawl
  • Burpees x10
  • Short side: Duck Walk
  • Merkins x15

Mosey back to the parking lot for Jack Webbs 1:4 ratio up to 8.

Ab lab – Pax choice

  • Protractor
  • Hello Dolly
  • Rosalita
  • Baby Crunch – to 50, thanks Anchor Man
  • High Slow Flutter

The theme of Never Stop was reiterated at COT.

Never stop:

    • Working on your marriage
    • Investing in your family
    • Investing in your relationship with God
    • Investing in your friendships
    • Giving all you have to your job
    • Learning

As always, it was an honor to lead a great group of men!!  Thank you for the opportunity!!

Announcements:

  • Convergence in Rock Hill Saturday.  All other AOs are closed.
  • CAH 4:00 Saturday
  • Marriage Convergence 5/15

Prayer Requests:

  • Prayers for the Jones family as they approach the one year mark of Libby’s passing
  • Prayers for Double D’s sister and brother in law as today is 16th anniversary of their daughter’s passing at 2 years old.
  • Prayers for Chicken Hawk’s daughter as she heals from an injury that is keeping her from playing soccer, something she loves very much.
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Man Up at Man U!

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I’m not sure what Tinker Toy has in mind for tomorrow, but I can guarantee it will be tough. Only I am dumb enough to schedule him for the full 45 minutes. This won’t be for the weak, so man up, get up, and show up for a beating that is worth the price of admission!

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