Category: The Fort

The Planking Bears

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  • QIC: Maximus
  • When: 11/25/14
  • Pax: Chicken Wing, DD, Trucker, MacGuyver, Red Banjo, Opie, Cake Boss, Sharknado, Lug Nut, Spitz, Twister, Bird Cage, Anchorman, Green Wave, Pusher, Tatanka, Chicken Hawk, Deacon, Zima, Old Bay, Longshanks, CSPAN, Chaser
  • Posted In: Block Party, The Fort

A large group of 24 PAX posted at this mornings Block Party to continue to push each other every way possible this Thanksgiving week. I tried to keep us out of the soggy grass but some things are just better in the grass…just ask Jack Webb. We didn’t do a lot of running but hopefully ya’ll felt the pain as much as I did.

The Thang:
Jog to the playground
SSH x 25
Burpees OYO x 5
Jump Squat OYO x 10
Slow Windmill x 12
SSH x 20

The Senator’s Plank w/o getting back up to your feet:
Mountain Climbers x 15
Grave Diggers right x 12
Ground Dips x 15
Grave Diggers left x 12
CDD x 10
Merkins x 5
REPEAT

Count ’em off in 2’s
1’s: Run around the playground then do 20 Dips
2’s: Pull-ups until the 1’s finish
Flap Jack then REPEAT

Mosey to the hill:
Line up for Bear Crawl 1/2 way up the hill and hold in position until the 6 arrives
Flip it around for a reverse Bear Crawl the rest of the way up to the top
Wait for the 6 then jog down then 25 LBCs

Modified Jacobs Ladder:
Burpees at the top (2, 6, 10)
3-Way Jumping Lunges at the bottom (4, 8)
Crab Walk back to the bottom of the hill

Circle Up:
50 LBCs in honor of Anchorman – that’s a full 50 of the 4ct variety (Your welcome for not doing 55)
Super Belly’s / Pepper Mill x 15
Jack Webb 1:4 for a total of 9:36

COT:
This crowd never disappoints and it’s always an honor to Q. The bear crawls and humidity even got the PAX sweating a little which hasn’t been seen in a few weeks. I was looking forward to this Q as it’ll be a good test for next Tuesday’s Black Diamond which will be at 5am at the same location.

Announcements: Thursday Double Down with the Ranch Convergence (0600) and Baxter Turkey Trot (0930). 12/2 Black Diamond (0500 WEP), 12/6 Camping with Twister, 12/12 Christmas Party (evite exists), F3 Dads 12/13 at Runde (0930), Chicken Hawk is leading an Angel Tree for CAH, CHECK THE WEEKLY EMAIL. Praises for an adoption getting finalized, traveling and injured PAX, Ferguson, MO the families, job searches/challenges, family in Springfield dealing with the loss of a child.

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Indian Land Retains The Title

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  • QIC: Bounty Hunter
  • When: 11/18/14
  • Pax: Anchorman, First Pump, Deacon, Bolt, Old Bay, Twister, Chicken Wing, Red Banjo, Crabcakes, Stang, Opie, Sharknado, CSPAN, Bay Hyme??, Macgyver
  • Posted In: The Fort, The Reservation, The Snake Pit

Sixteen PAX braved the brisk morning for a little downPAINMENT at WEP. Some chatter how some PAX were impressed of those still wearing shorts (all two of us – myself and chicken wing). That decision to wear shorts on this fine 30 degree morning was contributed to one of two things; we’re that hard core or that stupid. You decide!

Warm up:
Mosey to the parking Lot on Massey St.
High Knees: 15 yds (down & back)
Butt Kicks: 15 yds (down & back)
Forward Lunge: 15 yds (down)
Backward Lunge: 15 yds (back)
Shuffle: 15 yds (down & back)
karaoke: 15 yds (down & back)
Shuffle 15 yds, turn and sprint 15 yds (down & back)
Back Peddle 15 yds, turn and sprint 15 yds (down & back)
Jog/Sprint/Job: 15/15/15yds (down & back)
SSH: 30
Mountain climbers: 20
SSH: 20

The Thang
PAX divided into 4 groups. Each group had a station with an exercise, once reps were completed for one station, plank until all 4 groups were done. Completed 2 cycles with following exercises:
Cycle 1:

  • Squats: 50
  • Tuck Jumps: 50
  • Jump Lunges: 25 each leg
  • LBC’s

Cycle 2:

  • Merkins: 50
  • Freddy Mercury
  • Carolina Dry Docks: 50
  • Moroccan Nightclub

Oh, did I forget to mention SUDDEN CHANGE? Every time I felt like it, sudden change was called… All PAX stopped what where they were and ran to the middle of the parking lot and had to do burpees on my count every time I said “down”. There was a total of 7 “Sudden Changes” called with a total of 75 burpees completed. (kudos to Twister for best form)

Mosey back to WEP with a small detour of bear crawls.

THE N-DRILL: Simple football drill where 4 cones are setup in the shape of an “N”. We had 2 “N-Drills” setup for a little fun and friendly competition. Teams 1&3 vs Teams 2&4. Each PAX went head to head with another from the opposite team. Finding the winner was simple, “who can complete the N-Drill the fastest”. After several rounds and each PAX getting use to the drill, we did “Winner stay on” and “loser plank up or do an exercise” until we had one champion!

To everyone’s surprise CSPAN showed his “Old Man Speed & Tenacity” to make it in the final round with, well myself. In the end, old man speed wasn’t enough to take home the gold, but was respected!

Mosey to COT

Moleskin
As it stands, Indian Land still prevails as most athletic, hardcore, handsome, awesome group in the Fort Region… pulling yet another winner from our friendly competitions (Even though, some might call a little home field advantage with the drill selected coming from a tribesman in Indian Land). All joking aside, it’s always an honor to come back to WEP and lead a bunch of great men. As we go through our week remember this, “God’s Grace Defies Reason and Logic” and no matter what we do, He’s already paid the price for us!

Bounty Hunter over and out!

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Cold enough to cut glass

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  • QIC: Pusher and Jekyll
  • When: 11/15/2014
  • Pax: Red Banjo, Cross Check(FNG), Acme, Old Bay, Crab Cakes, Mustang, Rooney, Chicken Wing, Flat Tire, The Package, Magnum( FNG), Dark Helmet(FNG), +3 I cant remember- sound off in comments!
  • Posted In: The Fort

17 men ventured into the gloom knowing full well that to survive the cold- you’d have to be strong mentally, work hard, and keep the body moving.  Pusher lead us off with just the right combo…

Mosey to COP

SSH x 40

Merkins x 15

Carolina Dry docks x 15

Windmills x 15

Squats x 20

Drill Bits- there was no easing in.  Deconstructed burpees are the #hate

20 Mtn Climbers

15 Merkins

10 Jump Squats

5 Burpees

Seal Team Sit Ups x 20

Lunge Walk/Bunny Hop Suicides

Discuss Spiritual Gift- Excellent words here from Pusher.  What do YOU bring to the table spiritually.  How are you bettering yourself and those around you?

Mosey to bottom of the hill

P up- Size matters, someone to push you.  YHC discussed the need for partners.  This theme is often discussed in F3 small groups or Chicken N Wisdom.  Find a mentor or someone to hold you accountable.  Physically, spiritually and mentally.

 Hill-
  • Wheelbarrow    Flapjack

  • Elbow Crawl/LBC

  • Sumo walk/Dying Cockroach

  • Reverse Bear Crawl/XO

Fireman Carry: other side 100 yards

P1 Plank.  P2 use P1 as Bench

10 each- flapjack

  • Merkins

  • Derkins

  • Dips

  • Ski Moguls

3 legged race- 200 yards
10 “3 Merkin” Burpees OYO
COT
NMM- 17 PAX with 3 FNGs  It was a great day to be outside and be in the company of our brothers.  Check emails for upcoming events.
Jekyll
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The Fort – F3 Dads – Reindeer Games/Frostbite 5K

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When: Saturday, December 13th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl.  There is not an age requirement.  The majority of kids will be between ages 4 and 14.  This is also a great opportunity to “headlock” men and introduce them to F3!

What: F3 Dads is an opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout!

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships.  This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

  • The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
  • The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

  • This is open to all PAX, kids or not, and is a great double-down opportunity.
  • We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
  • We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts.  Please IM White Lighting on Twitter @WeaThree if you able to assist.
  • The Reindeer Games workout for younger 2.0s will be similar to F3 workouts, but lighter and with kid-friendly exercises/activities. After warming up there will be more fun exercises/activities such as Relay Races, 2.0 Carries, etc.
  • Each F3 Dad workout will end in a COT and prayer.
  • In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
  • The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

 

 

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10 Days of Christmas

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  • QIC: Burgundy
  • When: 11/5/2014
  • Pax: Anchorman, Cake Boss, Bogey, Padre, Posh
  • Posted In: The Fort

COP
15 – Windmill
15 – Wide arm merkin
15 – Hand / leg swings (Hitler walk)
15 – Grasshopper
15 – Lunges
One lap around the church
Do exercise #1
One lap around the church
Do exercise #1 and #2
One lap around the church
Do exercise #1 and #2 and #3 & so on

1 REP – Burpee

2 REPS- Merkins

3 REPS – Side straddle hop

4 REPS – Mountain climber

5 REPS – Imperial walker

6 REPS – Jump squat

7 REPS – Peter parker

8 REPS – Moroccan Nightclub

9 REPS – LBC’s

10 REPS – Plank jacks

30 second plank

Rest 30 seconds

1:00 plank

Rest 30 seconds

1:30 plank

Rest 30 seconds

2:00 plank

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Black Diamond in the Rough

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  • QIC: Red Banjo
  • When: 11/12/14
  • Pax: Bounty Hunter, Senator T., Pebbles, Chicken Wing, Backdraft, Macgyver, Decibel, Bolt, 1 9er, Ringer, Red Banjo
  • Posted In: The Fort

11 Pax showed up for a Black Diamond workout at WEP – decent crowd and nice to see some old faces

The Thang:

Warm up jog around WEP
SSH 60x
Squats 25x
Imperial Walker 15x
Merkins 20x
Peter Parker 20x
Mosy to parking lot next to Springs
Partner up
Wheel barrel down and back switching partners/Partner carry down and back switch partners 3x
Mosy to parking lot behind Synergetics
Same partner
Shuttle Run 4 point while other Abs – switch
Circle up for Flutter Kicks 49x
Same partner
Shuttle Run 2 point while other squats – switch
Mosy to Confederate Park
Balls to the Wall – 110 sec count
Wall sit – 110 sec count
Mosy to parking lot at Founders
Circle up
LBC 10x
Rosalita 10x
Dolly 10x
Peter Parker 10x
Same Partner
Bunny Hop down, crab walk back 3x
Lunge walk down, reverse lunge walk back
Face partner for “High Five Push-ups” 3 sets of 5
Mosy to Playground
10/10 pull ups/dips
15/15 pull ups/dips
5/5 pull ups/ dips
Circle up for Thanksgiving circle
Each Pax names 1 thing they are thankful for – then all do 5 push-ups (11 sets)
COT

Great group and great turn out for a Black Diamond workout. I believe the PAXs were happy with the difficulty level – Ringer is up for the next round within T+9 days (or 12 if Banjo)

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Grace Defies Reason And Logic

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  • QIC: Bounty Hunter
  • When: 11/10/2014
  • Pax: Opie, Sharknado, Pebbles, Beast, Ringer, Iron Pony
  • Posted In: The Fort, The Snake Pit

Seven tribesmen made their presence known on this moderately cold morning at the Tomahawk. High 30’s, no wind, good company… what more could you ask for!

Warm Up:
SSH: 30
Mountain Climbers: 15
SSH: 20
Squats: 15
SSH: 10
Merkins: 10

Mosey to the street.
Bear-crawl
Forward Lunge
Backward Lunge

Mosey around the school.
Bear-Crawl
Forward Lunge
Backward Lunge

Mosey around parking loop COP stations at every light.
Tuck Jumps: 12
Jump Lunges: 10
Curb-Side River Dance: 25 each leg (50 total)
Duck Walk: 20 yards
Partner Lateral Jumps: 2 sets X 15
Calf Jumps: 20

Mosey to the trail that leads to nowhere.

The Thang:
Each member of the PAX choose an exercise (before they know what they are going to do). Exercises were as followed:
Moroccan Night Club
Grave Diggers
Merkins
Mountain Climbers
Turkish Getup
LBC/Russian Twist

Split into 2 teams. Team 1 would run to the bottom of the train and back while Team 2 would perform the exercises above. Finish when each team rotates through all exercises.

Two minutes left after all said in done so finished with a little abs.
Freddy Mercuries: 10
Hello Dolley: 10
Rosalita: 10
6 inches hold for 30 seconds.

Mosey to COT.

Moleskin:
Couple announcements: Convergence Thanksgiving at the Ranch, Black Diamond 0455 @ WEP on Wednesday, Joe Davis Run 1/15/15, Pebbles buddy (certified trainer) will have a kettle bell session date will soon be announced, lastly bring your shoes!

Food for thought: As men, what do we do to improve in life? Whether that improvement is physically, to excel in our careers, being a better father or husband, spiritually etc… In my reflection, it all led down a path that “you put in what you get out”. For example, if you want to increase your strength, you must put forth effort to get stronger or if you want to pursue in your career, maybe that’s putting in more hours at the office or taking a certification class, getting your MBA. For many of us (including me), we take this same approach when it comes to our relationship with God, maybe if I pray more, give more, volunteer more I will be “good enough” for God. We tend to forget that we’ll NEVER be “good enough” for God, but by His Grace we are! Grace defies reason and logic!

Call it coincidence or God knowing I needed to hear this message, we spoke about that very thing in Church Sunday morning. Our Pastor read an interview by Bono that depicts what I was searching for perfectly.

Interview: (Bono Speaking)
“It’s a mind-blowing concept that the God who created the Universe might be looking for company, a real relationship with people, but the thing that keeps me on my knees is the difference between Grace and Karma…

You see, at the centre of all religions is the idea of Karma. You know, what you put out comes back to you; an eye for an eye, a tooth for a tooth, or in physics – in physical laws – every action is met by an equal or opposite one.  Its clear to me that Karma is at the very heart of the universe.  I’m absolutely sure of it.

And yet, along comes this idea called Grace to upend all that “As you reap, so will you sow” stuff.  Grace defies reason and logic. Love interrupts, if you like, the consequences of your actions, which in my case is very good news indeed, because I’ve done a lot of stupid stuff.

That’s between me and God. But I’d be in big trouble if Karma was going to finally be my judge. I’d be in deep S@!#. It doesn’t excuse my mistakes, but I’m holding out for Grace. I’m holding out that Jesus took my sins onto the Cross because I know who I am, and I hope I don’t have to depend on my own religiosity.”

The rest of the interview can be read here.

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F3 Dads – Never to old for a Parachute…

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  • QIC: Rooney
  • When: 11/08/14
  • Pax: Homer, Hasselhoff, Icky Woods, Atticus, H, Bolt, Mega Bob, Dry Bones, Crab Cakes, Diddy Kong, Scrapper, Change Order, Lightning, Semi-Truck, Old Bay, Keeper, Picaso, Lioness, Acorn, Cyote, Deacon, Free Bird, Ranger, Sugar Cube, Sweet Sweet, Gears, Brick Master, Chicken Wing, Little Wing, Ralphy, Bayheim, Jeter, Picaso, Beacon, Early Bird, Solid State, Impala, Rooney, Jelly Fish, T-Rex
  • Posted In: Alcatraz, F3 Dads, Flight Plan, Golden Corral, Ring of Fire, Slow Burn, The Armory, The Fort

41 Dads and 2.0’s came out for a beautiful morning at WEP!  Although most Pax had been up early to post at there respective locations…they doubled down and came back for more (money back guarantee)!  In my case…my 2.0s are up before 6 A.M. every Saturday, so they were ready to roll when I posted in the #gloom.

While waiting to begin, the 2.0s made the most of the pre-workout mumble chatter by playing tag, running towards the playground and uniting with other 2.0s that were there!  I could not be more proud that two of the PAX were students at my school!  What an example they are for these younger 2.0s…#F3Counts.

-We began with a prayer and then moseyed out to an open field.  Of course my 2.1 and 2.2 were running around behind me while everyone else listened…but this is why we do it (and it did not surprise me)!

-Circled up with 2.0s in tow for our warm up in cadence:
-SSH – 10
-Merkins – 10
-Low, Slow, Squat – 10
-Windmill – 10

Tunnel of Love:
-Dads planked while kids crawled through the tunnel

Red Light, Green Light – 3 Rounds:
-Line up on a tree line
-2.0s run, Dads Bear Crawl

Races – 2.0s vs Dad:
-1st Race – 2.0 runs down to marker (cone) and back while dad starts with a burpee, runs to marker, does a burpee, runs back
-2nd Race – 2.0 runs down to marker and back while dad does 2 burpees, runs to marker, does 2 more burpees, runs back

Water Break (These are very popular among the 2.0s and many of the PAX (myself included)…not something common in an F3 post)

Mosey to Parachute:
-Make a mushroom
-Fist Bump – Fist bump your 2.0 partners and your father before getting caught by the parachute (8 rounds)
-Fruit basket mix up – Apples, Bananas, Oranges, and Pears (8 rounds)

Many of the 2.0s discovered that there was an opeing in the center of the parachute.  They enjoyed popping their heads through the middle while fellow 2.0s generated a parachute wave.  The conclusion of the parachute activity endend in a pig pile of 2.0s.  The pig pile was under the parachute…hilarious!

Mosey to Cones for Tag:
-Family Partner Tag
-Family vs. Family Partner Tag
-Blob Tag

Water Break

Mosey for some Mary in cadence:
-Flutter kicks
-LBCs
-Russian Twist
-Superman
-Pull Rip Cord
-Recover

Mosey

COT

I was inspired by the F3 workouts White Lightning Q’d this summer #ISI.  My 2.1 (Jellyfish),  was my inspiration for this Q.  Jellyfish continually asked me, “when can I come workout with you again?”  After repeatedly asking to post I decided there must be something significant that happened for him.  Who better to step up for than our 2.0s…right!

I don’t think that it was the workout that Jellyfish really wanted (although the parachute was pretty fun).  It is the same thing we get from the PAX…the fellowship and deepening of our faith.  It doesn’t really have anything to do with the workout, but the significance of our children’s time with us…their dads.

I don’t know what a good relationship with a father looks like.  I don’t know if my relationship was bad, mediocre or great. I do know that I wish it were more than it was and will be.  I am hard on myself as a professional and husband.  However, I am the hardest on myself as a father.  What a responsibility…not just to raise your children, but in my case…raise two little boys to be men!

As a man…sometimes you need to do burpees, sometimes you need to fellowship at lunch, but sometimes you need to pull out the parachute!

Aye!

 

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The Emerald Mile – Meeting your brother where it began…#ISI

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  • QIC: Rooney
  • When: 11/08/14
  • Pax: Chicken Hawk, Man of War, Old Bay, McGuyver, Crab Cakes, Flat Tire, Hipper, Hasselhoff, Bolt, Chicken Wing, Long Shanks, Rooney
  • Posted In: The Fort

12 Pax met at WEP on a frosty cool morning at The Fort.

Over a year ago Chicken Wing and I recieved the EH from Pusher and Red Eye at a youth soccer game in Tega Cay.  After some mumble chatter through text messaging we both posted that Saturday on the Big Ball at The Fort.  We have been committed F3 Brothers since.  This was my VQ.  As fate would have it…Chicken Wing was my “Wing” man for the 2nd half of our post.  Ironically, Saturdays Q was put together by McGuyver, the man I EH’d into his first post.  #ISI

The Thang:
Mosey from the parking lot on the running path to the right, past the play ground and into the grass.  Circle up!

Warm – up in cadence:
-SSH – 30
-WM – 15
-IW – 15
-Merkin – 10
-SSH – 30
-IW – 15
-LSS – 20
-SSH – 30
-Merkin – 10
-Mosey around the play ground

Partner Progression – The Emerald Mile

Since joining F3 my fitness has spiked.  I am 38 and in the best shape of my life, so far (#ISI).  After BRR I got the running bug.  Many of my runs take me to WEP to tack on more mileage.  I spoke breifly about my recent runs to WEP during off workout days.  I am inspired while passing this space at The Fort where F3 brothers shed a lot of sweat together on this ground.  Let’s remember, its the time with our brothers where #ISI and we become better men, husbands and fathers!

-Line up on 1st tree facing path towards the mill homes
-Partner up (size doesn’t matter…insert…Long Shanks provided additional mumble chatter)
-Partner progression – one partner ran to the running path and back while the other partner did merkins then squats and finally, LBCs
-For a total of 100 merkins, 200 squats, 300 LBCs combined between partners
-Plank when done

10 count McGuyver
10 count Hasselhoff

-Mosey to the playground
-OYO – 20 MNC, 20 dips, 20 MNC, 20 dips

Half way point…

Chicken Wing took over the Q

Drill Bits:
-As a group – 10 Merkins, 15 CDD, 20 PP
-Squats at each drill bit until the 6 arrived
-Rinse and repeat at each drill bit until we arrived back at original location

Long Shanks went down to injury on the way to drill bit #2.  After sharing images on Twitter…the PAX have concluded a Dr. may be necessary!  Get better soon brother, but don’t rush it.  We need you for the long haul!!!!

-Bear crawl and lunge walk across field to hill

Hill Work:
-OYO – Jacobs Ladder
-Burpees 7 to 1 (at top)
-Bomb jacks 1 – 7 – (at bottom)
-Plank when done

Mosey to field to wrap up with some Mary:
-LBCs
-Hello Dolly
-Russian Twist
-X & O
-Freddie Merc

COT

Announcements:
-F3 Dads on 12/13 with two options for younger and older 2.0s.  Pre-Blast to come.
-Continue bringing in shoes for #SoleRedemption at any Fort workout.
-Join Flat Tire for the Wednesday evening workout – “Run and Gun”.  6:15 P.M., YMCA back parking lot in Baxter.

Praises & Prayer Requests:
-Cancer Treatment going well for Crab Cakes’ Uncle
-Pray for the unspoken prayers.

It took me over a year to commit to my first Q.  Why…scared, worried, thoughts of failure, trying to be a perfectionist, not willing to take on the leadership role I needed too, not wanting to embarrass myself?  With several EHs from Pusher, I was always a Soft Commit.  However, it was McGuyver (now The Fort site Q) that Headlocked me into it!  This was the same guy that I EH’d to post with F3.  I could go on with plenty of excuses, but none are good.  It was time for me to step up and I had put it off long enough.  #ISI

Finally, I needed a F3 Brother to talk with this week!  Taking DREDD’s advice (which is always scary) from the invergence, I reached out to an F3 brother for support.  I needed a F3 Brother and Package was there in a heartbeat.  No questions…just there!  Thank you Package!  #ISI

To the men of The Fort…and those I have yet to meet as members of F3 Nation.  It is humbling and an honor to be a part of this this group.  #ISI

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No Fartsackers under the Spotlights of Alcatraz

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  • QIC: Gears and Maximus
  • When: 11/08/14
  • Pax: Change Order, Spider Man, Pick Six, Audit, Sen Tressel, Cornhole, Decibel, Pink Slip, Minute Man, Maximus, Gears
  • Posted In: Alcatraz, The Fort

The wardens of Alcatraz knew we were coming this morning and had the spotlights on to lockdown potential fartsackers. Fortunately 11 Strong Men decided it was time for a prison break and thawed out to take up the challenge for the VQ of YHC followed by Maximus for the 2nd half.

The Thang

Mosey around Windward to warm up the body temps.

COP (SSH, Imperial Walkers, Windmills, Mountain Climbers)

Mosey to baseball field.

Count off into 2 groups.

Group 1:
Karaoke down 1st base line to warning track.
5 Lateral Squats per leg
Shuffle to Center Field on warning track
Switch direction and shuffle to 3rd base line
5 Lateral Squats per leg
Karaoke back down 3rd base line.
10 Low slow squats to finish.

Group 2:
Wall Sits w/ 25 lb KB mason twist and 3x overhead press (aka “the wave”).  Repeat till Group 1 is finished.

Switch.

Line up at home plate
From HP to 1st, Indian Run: lunge walk/chair squat
From 1st -> 2nd -> 3rd, Indian Run: Plank/Bunny Hop over legs
3rd to HP, Indian Run: lunge walk/chair squat

Mosey to Playground
Group 1 does box jumps
Group 2 does pull ups
swap, rinse and repeat x3

Hand Off to Maximus

Line up arms width apart

Walking gator merkin to the trash can, sprint to the gate opening for 20 CDD, sprint to the finish and plank

Bring it back by sprinting to the gate opening, 20 CDD, sprint to the finish for 10 merkins and flutter kick while you wait

Circle up for:

25 Moroccan Night Clubs
16 Mak Tar Jah
10 Burpees
Diamond Merkins
Boats & Canoes
X & O’s
Hello Dolly
Grave Diggers

Line up along the fence line:
Sprint to the infield dirt, 10 burpees, 10 CDD
Sprint back 10 wide-arm merkins, 20 LBC
Seal Sit Ups
Peter Parker
Parker Peter

Mosey back to the playground:
½ Group 10 Pull Ups while the other half dips till the last man finishes the Pull Ups

Repeat

COT:

Announcements: F3 Dads today at WEP (good showing), Joe Davis Run in January, Baxter trail run 10k in November, Sole Redemption.

Prayers for Babies new (Audit) and upcoming (Decibel), Speedy recovery for those on DL.

Fantastic opportunity for my VQ, thankful for the guys for showing up in below freezing temps and working out frozen limbs.  Looking forward to the next one.

Gears

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