Category: The Fort

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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#HIM = #NOFATPANTS

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  • QIC: CSPAN
  • When: 12/27/14
  • Pax: Audit, Back Draft, Beacon, Chaser, Chicken Hawk, Chicken Wing, Dark Helmet, Flat Tire, Flipper, Green Wave, Java, Magnum, Mile High, Rooney, Seacrest, Tatanka, Twister, & WWL.
  • Posted In: The Fort

 

It was an honor to close out 2014 with a Q at The Fort, I had a bunch #stuff on my mind, so 18 strong men , on a balmy 33 degree day, got a Saturday morning #downpainment to the best of my Q abilities.

Flipper, Chaser, and Beacon played LILO…Chaser said something about the alarm does not work below 40 degrees…

Warmed up in the parking lot, old & slow, and Mickey Mantle would have been proud.

Jog to corner of park, 18 gentlemen that could not close the deal on an EH challenge this week, so we did 18 sidewinder burpees…get your EH deals done, Saturday is the best day to bring somebody out…

We crossed the street, bear crawled a city block, lunge walked a city block, backwards bear and backwards lunge each for a half a city block (crowd pleaser)

The remainder of the workout revolved around:

5 rotations of 20 burps, 20 Americans, 20 Squats, 20 SSH, and a brisk run to the Peach Stand light and back. Chicken Wing, Back Draft, Rooney, Mile High, and Flat Tire took off at a really quick pace.

WWL & Audit are still discussing why my burps have such poor form…

Hawk, Magnum, Seacrest (really nice hair), Dark Helmet (Star Wars reference? Because that was Space Balls?), and Green Wave are still wondering when I decided every workout needed this many exercises.

Twister wanted more bombjacks…which I did zero of.

Tatanka complained about an injury during every exercise…sorry buddy…you are just old…

We then had a discussion on #HIM = with a discussion on being a High Impact Man example of Chicken Wing being #HIM both at The Fort F3 and Charleston F3

During one of the breaks we began the discussion about not having your 1st F right creates a man unable to get his 2nd F or his 3rd F correct, conversation quickly transitioned to adjustable waist trousers, which transitioned into no more fat boy britches, and we then settled on #NOFATPANTS & #alignyour1stF, outstanding #mumblechatter, and high quality hashtag discussions.

Run back to park, last round of above rotation, Java showed up to pass on some Christmas cheer ,and the news that his M is pregnant…big congratulations brother!

Long ABLAB…maybe too long on a couple of the exercises…

Prayer & Praise, BOM, and pat your brother on the back for a job well done (or wipe the grass off his back)

Moleskin:

Always an honor for me to be your Q, here is everything in my notes:

  • Sign Up for Joe Davis Run
  • 2ndF with Beacon for “Let me run”
  • Baxter Trail Race – 5K & 15K + Ruck option
  • Unbroken 2nd F on Tuesday

 

 

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

 

 

 

 

 

 

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2014 – A Year End Review

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As we close out another year on the Big Ball, thoughts turn to next year and all of the possibilities that a new year can bring. Similar to the start of any sports season, teams begin the season undefeated with visions of success and championships in their future. Using that same metaphor, you (as a team) start the year undefeated, untied and definitely untested in all that you can accomplish in 2015. Visions of success in your workplace, in your home and in your personal life abound. Thoughts of being a better Christian, a better father, a better husband, completing some type of physical challenge, losing weight, etc. fill your mind with endless possibilities for next year. You are going to take on the world!

With all of the wondrous ideas for next year, a man does not typically review the previous year for wins/losses in his personal life over the past year. Why not? In most businesses across the country, year end performance reviews are a not so welcome rite of passage that occurs at the end of the year. You have that distinct opportunity to sit down with your boss and get their perspective on your year. This can be good (we hope), bad or indifferent depending on his/her perspective. It doesn’t get any better than this!

Back in January 2014, Santini challenged the men of the Fort to identify one word that would define our year. Mine was “accountable”. It is a popular theme and certainly cliché considering all that I wanted to accomplish this year. Little did I know how this word would define my year in good ways and bad. Certainly, it is easy to highlight those successes that I had in 2014 but I cower at the thought of all the losses that I endured this year. Unfortunately, in retrospect it is easy to see how my team fumbled the ball this year!

As I reflect back this year on the word “accountable”, one thing strikes me…what would others perspective be of my year? How would my boss (wife, family, friends…and most importantly, God) review my performance? What is their perception of my year? I have a simple way to determine what that review might look like.

While we often speak of the ills and downfalls of participating in things such as Facebook, Twitter, Instagram, Snapchat, etc. there is a clear advantage to these if you want to evaluate your perception in cyberspace…unlimited server space.

A simple way to determine your persona …review all of your tweets and posts from the last year. Don’t have social media? Randomly select 25 personal emails that you sent this year especially those that were group emails. Then simply ask yourself…am I proud of my effort? How would God, my wife or my friends interpret my messages over the last year? Is there an underlying tone or innuendo? Do the messages match what my heart says? Even worse, what would my children think of the messages? Would I be proud to show my children these messages?

As the year comes to a close, before you put together those New Years Resolutions for 2015, I challenge you to conduct your own performance review. Is this the perception you want others to have of you?

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F3Dads of #Impact

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  • QIC: Rooney & White Lightning
  • When: 12/13/14
  • Pax: Bayheim, Abu, Jeter, Darth Vader, Hard Drive, Mr. Clean, Mrs. Clean, McGuyver, Red, Chaser, Flash, Shocker, Change Order, Cartwheel, Maximus, Hasselhoff, Icky Woods, Man of Steal, Senator Tressel, Martin Kratt, Mongoose, Sprinkles, Flat Tire, Princess Peach, Sniper, Gears, Sweet Sweet, Brick Master, Jeckyl, Luigi, Jeckyl Jr., Chip Shot, Trucker, Low Boy, Semi-Truck, Rooney, Jellyfish, T-Rex, Zima, Hot Wheels, ACME, Catfish, Turbo, Magnum, Hardrive, Ivan Drago, Cornhole, Roadrunner, Cakeboss, Flipper, Cocky, Crawdad (FNG), Jack Rabbit, Little Lightning, Keeper, Solid State, Impala, Twister, White Lightning
  • Posted In: Alcatraz, F3 Dads, The Fort

I dedicate this post to Jellyfish and T-Rex…the two greatest gifts God could have ever given me!

And so it is…that on December 13, 2014, after over 100 men and women attended The Fort/FiA Christmas party, 59 Dads and 2.0s posted for a #F3Dads workout on a beautiful December morning.

The Thang:

White Lightning on warm-up Q…

Line up
– jog to the fence and back
– butt kickers to the fence and back
– high knees to the fence and back
– Circle up
– SSH / IW / windmill / merkins / Mtn climbers x 10
– Circle Plank – tap person to your left and pass it around

Split up…Runners with White Lightning for 5k — Rooney on Q at Alcatraz with younger 2.0s

Runners:
– 2 miles to Trailhead park
– dads bear crawl up / 2.0’s merkins – flip flop
– dads bear crawl / 2.0’s lbc’s – flip flop
– plank o Rama
– mosey to the flag at veterans parks – pledge of allegiance
– Run to the YMCA
– COT

Bootcamp:
-Parachute – squat waves, merry go round, color swap
-Tunnel of Love – Dads plank & 2.0s go through
-Over Under – Dads plank and lay flat (2.0s go over under)
-Line Up bear crawl, lunge, jog (rinse and repeat back)
-Water break
-Everybodys it tag
-Sharks and minnows
-Windmill
-LBC
-LSF
-Superman
-Pull Rip Cord
-Merkin
-Russian Twist
-Windmill
-Mosey to baseball netting
-5 Burpees OYO
-Dads carry 2.O’s across field
-COT

PAX and 2.0s met at the Gold Hill YMCA after their split workouts for a 2ndF event on the soccer field. Hot Chocolate, coffee, Krispy Kremes and Dunkin Donuts filled the bellies of Dads and 2.0s. I would like to provide a special thank you to the M’s of White Lightning, Cake Boss, Mr. Clean, Zima and @wareaglesara (my M) for setting up the coffeteria! F3 would not exist without the sacrifices made by the M’s of F3 Nation.

I posted at The Fort on Saturday morning before the #F3Dads event. Aside from a great beatdown by Santini…he spoke of #Impact (Becoming men of #Impact). At the COT I watched Santini and Double D hand the Shovel Flag to CSPAN as the torch was passed to a new keeper of The Fort.

When I joined F3 in September 2013 there were no workouts in Rock Hill or Indian Land. There was no Coop, Ranch, Slow Burn, Golden Corral, or Flight Plan. These three men (Santini, DD, and CSPAN) of #Impact have inspired me to be a better man for the last year and a half.

Fatherhood is not easy, but it is one of the most important jobs I will ever have. Fatherhood is what made me realize the meaning of true sacrifice and the importance of being a man of #Impact. There is no greater #Impact I can have than on the lives of my two boys.

It was an honor to spend an hour with other men and their 2.0s Saturday morning. What a powerful image it is to see so many dads with their 2.0s. This is the America I know and love. This is the #Impact of F3. Men of The Fort…Thank you for the #Impact you have had on me and my boys!

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Be careful or you’ll poke your eye out on frozen grass

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21 PAX took to a frigid gloom for WWL’s last hora in his mid-twenties.

The Thang:

Warm up jog around school

COP under lights

“so i can see you ugly mogs”-WWL

SSH, squat, IW, merkin, mountain climber

Mosey to start of tree line:

Karyake down and back

Side shuffle down and back

Butt kicks half way jog half

High knees half way jog half

Lunge walk

 

Alligator push ups to first tree, frog jump to second, bear crawl to third, frog jump/bear crawl to end of tree line.

Jog back to start line

Repeat, replace alligator push ups with inch worm

Mosey to school drop off area, partner up

Partner 1 lap around parking lot

Partner 2 merkins, 100 as team flap-jacking

 

Repeat with LBC

Repeat with burpees (crowd favorite)

Ab lab- flutter kicks, hello dolly, russian twists

Mosey to COT

Moleskin

T-claps to any pax diligent enough to workout in sub 30 degree temps! it was COLD, but plenty of movement and little mubble chatter. and yes i about lost and eye today during alligator push ups when I my eye was impaled by a blade of frozen grass.

Welcome Puppy Chow, McGruff’s 19 yr son, a kinesiology major at the College of Charleston!!

Remind of F3 holiday party tomorrow night, 6pm.

With the passing of several friends and loved ones, the pax reminded us today of how fragile life can be and to stay focused on what’s truly important, caring for others….. not worrying about the next powerpoint presentation or the next raise or the next car you want to buy…. be intentional with the years/months/days/minutes/seconds we have on this earth.

WWL

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Early F3 Christmas Present

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  • QIC: Cable Guy and Senator Tressel
  • When: 12/06/14
  • Pax: Rooney, MacGuyver, Hipper, Mr. Clean, FNG/Tesla, Ivan Drago, Flat Tire, Lugnut, , Reboot, Acme, Magnum, Mile High
  • Posted In: The Fort

14 men didn’t let the threat of cold rain deter them from another beatdown at Walter Elisha Park.   Here is what they did:

The Thang:

Cable Guy at Q:

Full lap around WEP to COP:

SSH x 25, IW x 25, CCD x 20, Peter Parker x 25/Mountain Climber x 20, Squat x 20, Parker Peter x 25

Mosey to the base of the hill.

Jacob’s ladder:  bear crawl forward up hill, 5 bomb jacks at top,  run down, 5 burpees,

Bear crawl backward up hill, 5 bomb jacks at top, run down, 5 burpees

Do that cycle 5 times for a total of 10 trips up and down the hill (crowd pleaser)

Hand off to Senator Tressel:

Mosey to the soccer  field for the 12 days of F3 Christmas

All exercises in cadence (double counts),  except 6th day and 12th

1st day:  1 merkin in cadence, run 100 yards

2nd day, 2 diamond merkins in cadence, 1 merkin, run 100 yards

3rd day, 3 wide arm merkins, 2 diamonds, 1 merkin, run 100 yards

4th day, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

5th day, Plank – right arm/left arm high and hold, drop to 6” and hold, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

6th day, 6 bomb jacks, plank-RA/LA high/6” hold, 4 military merkins, etc… run 100 yards

7th day, 7 LBC, 6 bomb jacks, RA/LA high/6” hold, 4 military merkins, etc… run 100 yards.

8th day, 8 Hello Dolly, 7 LBC, RA/LA high/6” hold, 4 military merkins, etc…run 100 yards.

9th day, 9 Rosalita, 8 Hello Dolly, 7 LBC, etc… run 100 yards

10th day, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc… run 100 yards

11 day, 11 sumo squats, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc…run 100 yards

12th day, 12 burpees, 11 sumo squats, 10 Freddie Mercury, 9  Rosalita, etc…run 100 yards

COT

YHC and Cable Guy were on loan from Alcatraz to Q the workout this morning.  . It’s great to see so many new faces, especially those who have earned the title RESPECT – there were three today.  The rain held off and the fields were surprisingly dry.   You can’t ask for more than that.      The bear crawl backward five times up the hill was absolutely brutal – heard lots of moaning and groaning on that one,  and YHC only made it the full distance up the hill once or twice.  Damn you, Cable Guy!    The group ran about 8 minutes over today so we could finish all 12 days of F3 Christmas, but no one complained.    Everyone hit it hard, pushed each other,  and left the park better than when they started.  That’s why we love F3 and that’s why it’s always a privilege to lead such a fine group.

Announcements:  F3 The Fort Christmas Party this Friday, Dec 12 at the Spratt Bldg downtime Ft. Mill.  Check the F3 site link or contact Crab Cakes on twitter.

Joe Davis Run, Saturday, Jan 10 at the Baxter YMCA.  Check the F3 site

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2014 F3 The Fort Christmas/Holiday Party

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  • QIC: Crab Cakes
  • When: 12/12/14
  • Pax: All Fort Mill, Rock Hill, Indianland, and Tega Cay Pax!
  • Posted In: The Fort

Date: Friday December 12th, 2014

Location: The Spratt Building

Address: 215 Main Street,  Fort Mill, SC

Time: 6:00pm – 10:00pm

Price: $10.00 per couple donation

Details: Calling all Pax from The Fort, Rock Hill, Indianland, and Tega Cay to come together for some holiday cheer!  Join us on Friday December 12th at the Spratt Building in Down Town Fort Mill.  It will be a potluck of heavy apps and desserts with BYOB.  Festivities will start at 6 p.m. and wrap up by 10 p.m.  Please use this link (http://www.signupgenius.com/go/70a0e4ca4ab2daa8-f3fia) to RSVP and note what food you plan to bring.  We are asking for a $10 donation per couple to cover cost of the building rental with any additional funds being donated to the Children’s Attention Home in Rock Hill on behalf of The Fort and FiA Fort Mill.  Please bring cash or check to any workout and give it to Crab Cakes.  You may also go through Pay Pal (send money to family or friends option) to karaemmerling@hotmail.com.

To make this night have more #IMPACT for our community we are asking you to support a child of CAH by participating in an Angel Tree.  See this link for more information on how to make a difference: http://f3nation.com/2014/11/19/childrens-attention-home-angel-tree/

So call the sitter – grab your best Christmas sweater – and let’s gather together for a great night of #Fellowship!

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