Category: The Fort

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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#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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