Category: The Fort

Bomb Jack O Rama

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  • QIC: Twister
  • When: 11/06/14
  • Pax: Minute Man, Tatanka, Deacon, Crab Cake, CSPAN, Package, Wort, Zima, Jeter, Beheim, Birdcage, Maximus, Twister & Senator Tressel
  • Posted In: The Fort

What it was:

Warm Up by miscounting: 20 IW – 20 LS Squats – 20 Windmills

Mosey to Hill – Sprint to top with 5 Bomb Jacks and back down with 10 Merkins, Back up with 4 BJ’s down with 10 Merkins until one BJ at top.

Mosey across street to Flag – Pledge by CSPAN – 10 Bomb Jacks

Mosey down 160/Main and around back to parking lot – Partner declined Merkins and Peekabo Streets 2X
10 Bomb Jacks

Mosey to wall – Sprints/Wall Sit/LBC’s by partner 3X
10 Bomb Jacks

Mosey to Flag – 10 Bomb Jacks

Mosey to WEP – COP – abs + 20 Bomb Jacks

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Get comfortable with the wall

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  • QIC: Maximus
  • When: 11/04/14
  • Pax: Stacker, Gears, Free Bird, White Lightning, Cornhole, Cake Boss, Decibel, Firm, Gecko, Dory, Trucker, Cerrano, McGruff, Change Order, Aquaman, Anchorman, Jeckyll, Hasselhoff
  • Posted In: Golden Corral, The Fort

Remember the day when we had 10 show up for a tour of the local Harris Teeter? Well those days must be behind us as we consistently post with 15-25 and today, we had 19 strong. The former FNGs are now the regular Qs so when I had the opportunity to Q this morning, I couldn’t pass it up. With the extended wall sits, I hope I’m allowed back. If not, it was still a pretty good swan song. As we learn on election day, every vote counts but you may get out-numbered.

The Thang:
Mosey to Teeter’s backside and circle up
Squats
Burpees – Anchorman’s vote didn’t count this time.
Speed Skaters
Mountain climbers
SSH
3-Way Jumping Lunges

Mosey to the long brick wall
The PAX line up arms width apart in a wall sit and the man on the end bear crawls to the other end
Repeat
The PAX line up shoulder width apart in a wall plank and the man on the end lunge walks to the other end
The PAX line up shoulder width apart in a wall sit and the man on the end reverse lunge walks to the other end

Ab Lab…WHAT? You don’t always do abs at the end? Who is this guy?
Peter Parker
Parker Peter
Mountain Climbers…again
Grave Diggers
Obscenely slow protractor
Chop Sticks…just cause Aquaman was getting bored

Mosey to the suicide station by the benches:
3-Tier Suicide with 20 Derkins on the bench or curb
Repeat with 20 CDD on the bench or curb
Repeat with 20 Dips on the bench or curb

Impromptu in the street:
Diamond Merkins
LBC
Maybe something else

COT:
I had my manhood challenged since I was wearing tights, had my Weinke temporarily stolen and told that Anchorman thinks of me when on the can. It was indeed a perfect morning and I have nobody to thank but the PAX themselves.

Announcements:
F3 Dads this Saturday at WEP 9:30-10:30, Joe Davis Run 1/10 (register as The Fort), Haywood speaking next Friday (11/14) at Chicken & Wisdom, Thanksgiving convergence 6am at The Ranch, continue the Bible Challenge, Jeckyl looking for Veterans to speak at the Pack meeting next Tuesday evening. Please read the weekly email and if you’re not on the distribution list, reach out to your most recent Q.

Prayer Requests:
Multiple job interviews in the PAX, Decible and his wife are scheduled to welcome their little girl to this world in 2wks. Praise for a safe delivery and welcoming of Audit’s little girl yesterday. Pray for Noah as more progress occurs on walking and eating development. Pray for the family of the student that took their life recently at NaFO. Be the leaders and providers of the words of encouragement that so many need and aren’t receiving.

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Whats your Plan?

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  • QIC: Chicken Hawk
  • When: 11/1/2014
  • Pax: Stang, Mile High, Longshanks, Double D, Mcgyver, Beacon, Red Banjo, Ringer, The real thing, All State, Flat tire, FNG (Giga Watt), Hipper, Rooney, Santini, Bounty Hunger
  • Posted In: The Fort

On this miserably cold, rainy morning 16+ men rotated through a series of pain between the Gladiator games and the regular Saturday fun!  Give it up for Gigawatt (FNG) for posting on the worst possible day of the year!  These 16 men had plan and it didn’t include fartsacking!  Thank you for being as stupid as me to endure the conditions and exercise the mind, body and spirit.

In the gloom we talked about having a plan.  If you have a plan and most don’t then it probably includes accomplishment of this world that will burn at the gates of eternity.  What of eternal significance do you have on your plan?  Let me encourage you to put two activities on your plan that bring you closer to God and give him an opportunity to enter your heart and influence your plan 1) More prayer 2) Being in the Word on a daily basis.  If you add these two activities to your plan then the other activities of serving our brothers and sisters that have eternal significance will take care of themselves.

THE THANG!

Warm up – 25ssh, 25imperial walkers, 20wind mills, 15 – mountain climbers, plank

Mosey to open field out of the Gladiator course

Ring of Fire

Shoulders-

Merkins

Carolina dry docks

Peter parkers

Mountain climbers

Diamond merkins

Parker peters

Wide arm merkins

Jack Webbs

Sprint around the playground

Legs

Squats

Jumping lunge

Sumo squat

Kertsy lunge

Jump squat

Sumo Squat

Sprint around the playground

Abs

Lbc

Freddie Mercury

Hi lo flutter

Hello dolly

Dying cockroach

Protractor

Sprint around the playground

Playground (pair up)-

50 pull ups/ 200 squats

100 jump overs/ 100 dips;

120 yard wheel barrel race – Wheel barrel (partner) or modify to bear crawl; every switch or pause requires 5 burpees.

 

Line up and do wind sprints across three lines

Lunge walks/ bear walks

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Where in the World is Package!

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  • QIC: Menthol
  • When: 10/30/2014
  • Pax: Package, Orange Crush, Anchorman, Man O War, McGyver, Lil E, Red Banjo, CSPAN, FNG - Skeeter, FNG - Tater, Jeckyl, Flat Tire
  • Posted In: The Fort

14 Pax joined in a Saturday morning in the Gloom at WEP.

The Thang:

Mosey around the WEP to warm the old muscles for COP.

SSHs x 25

Imperial Walkers x 25

Squats x 25

Windmills x 25

Mtn Climbers x 20

Merkins x 20

Mosey to Springs Small Lot:

SSHs x 25

Wall Sits…..10 counts…..x 1, 2, 3, 4, 5…..two more inches…..10 bomb jacks OYO.

Mosey to short wall:

Step ups x 25 on each leg.  Hand Off to Package.

Mosey back to the Springs Lot:

Bear Crawls, Partner Wheel Barrels, Lunges, Reverse Lunges, etc…………….

Mosey to Playground:

Partner off for a group effort.  One partner runs a lap while the other partner works as many as possible pull ups, squats, dips, derkins and merkins.

Mosey to COP:

Anchor Man led version of the Indian Run using the lunge walk in lieu of the run while a frog hops by to the front.  Two trips.

Seal Sit Ups twice x  20.  Crowd pleaser.

COT:

Not sure I remember,  there is a reason you do these Backblast things closer to the date than a week later.  If not, you should.  i do remember that the day was much appreciated and the Pax took advantage of the opportunity to work as a group and strive to achieve more.  Great work men!  Enjoyed the chance to lead once again.

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Walking The Plank

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  • QIC: Mayhem
  • When: 10/29/14
  • Pax: Fusion, Bogie, Dr. Phil, Padre, Posh, Boeheim, Burgundy
  • Posted In: The Fort

8 Pax beat down the gloom under the buzzing powerlines at Padre’s House of Pain this fine Wednesday.

The Thang:
‎Mosey around the House with some butt-kickers, high knees, toe touches, and lunges mixed in.
COP in the back left parking lot by the buzzing power lines:
Side Straddle Hops x 50
Smurf Jacks x 25
Rock Hoppers x 25
Windmills x 25
Plank Jacks x 25
Slo-Mo Merkins x 10
A few 10 counts mixed in above as YHC overdid it on the SSH to start

‎Mosey down the hill‎ but stayed in the lot
On the curb, quickly OYO:
Toe taps x 25
Step up (lead left) x 25
Step up (lead righ) x 25
Mini-box jumps x 25
Calf Raise x 25

Plank Series
Reaches x 25
Hip Slaps x 25
Cha-Cha’s x 25
Hi-Los

Indian Run around the House 1 1/2 times.

COP out front
Popcorn dealer’s choice (can’t remember exactly what we did but it was painful)
‎LBC x 30
Heel Touches x 15
Heels to Heaven x 15
Rosalitas x 30
Skydiver 15 count
Superman 10 count
Round 2 of dealers choice

Moleskin: Now I remember…Padre and Burgandy dealt some especially painful burpee modifications during dealer’s choice.  Great work by the PAX today. They picked up what I was laying down and the dealer’s choice rounds were harder than anything I had up my sleeve. Especially looking forward to Fusion’s upcoming Q. Also especially good to see Dr. Phil this AM. I gave him a gentle headlock a few weeks ago and I think he’s posted more than I have since.  T-Claps to Treadmill down in the Columbia-Lake Murray region from whom I borrowed much of this workout.

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F3 Dads of the Fort – Pre-Blast

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F3 Dads is coming to WEP November 8th and December 13th!

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

Where and when will this workout take place?
-WEP
-November 8th and December 13th from 9:30 – 10:30
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.
-Expect a Christmas theme at the December 13th F3 Dads workout.

Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 8th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?
The workouts 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.

What about F3 Names for the 2.0s?
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.

What about Naming new FNGs (New members of the PAX)?
We will name them in the COT!  2.0s will enjoy that.  Remember Pusher’s church rule.

Looking for Q’s:
If you are interested in helping me Q these workouts please let me know.  Depending on the size and age diversity of the group we might need several Q’s  at each workout.  You can DM on Twitter (@F3Rooney) or email me at wallacem@fort-mill.k12.sc.us.

If part of this Pre-Blast sounds familiar…thank White Lightning!

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Gotta Pay The Power Bill

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  • QIC: High Life
  • Pax: Maximus, Burgandy, Mr Clean, Pusher, Jeter, Boeheim, Twister, Red Eye, Repeat, Orange Crush, Green Wave, Minuteman, Aquaman, MacGyver, Senator Tressel, Wort
  • Posted In: Laces In, Laces Out, The Fort

18 PAX entered the dark, chilly gloom for a Laces In/Laces Out workout. As the Laces Out crew split off for their run, the Laces In crew departed on an Indian Run around WEP and up to the pitch black soccer field. We thought these field lights were motioned activated?! Make due with what you’ve got…

The rest of the thang:

-Karaoke half-way down the field (as best that you can tell since it was so dark), lunge walk the 2nd half, then reverse on the way back.
-Side shuffle half-way down the field, frog jumps the 2nd half. Reverse the way back.

COP

Squats x 20
SSH x 25
Merkins x 15

The pax endured two rounds of Burpicides. Great work by everyone for gutting it out on this.
First station – 5 burpees, Mid-field 7 bp’s, End Line 10 bps, sprint back for 15 bps
First station – 3 bps, Mid-field 5 bps, End Line 10 bps, spring back for 20 bps

Partner up.

Partner 1 runs the width of soccer field while Partner 2 does exercises. When Partner 1 gets back, switch. Exercises are LBCs, Merkins, and Squats. Rinse and repeat.

Tunnel of Love x 2 (no stopping)

Seal sit-ups

COT

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2015 Joe Davis Memorial Run- Preblast & Registration

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  • QIC: Rock Thrill
  • When: 01/10/15
  • Pax: All PAX
  • Posted In: The Fort

NOTE: The home page usually doesn’t see 5Ks, but there was overwhelming requests from multiple regions to get this up here. I now see why. All of us know someone affected by tragedy… what you do with that helps define you. So check it out, see if it fits your schedule! -AP

THE WHAT: 3rd Annual Joe Davis Memorial Resolution Run (see below for race details and cause)

Multiple run options for pax and family

Introducing the inaugural F3 competition (see details below)

THE WHEN: Saturday, January 10th 2015, 0800

THE WHERE: Fort Mill, SC (Baxter Village YMCA)

THE WHY: 

Greetings, Brothers,

With the majority of F3 Nation events in the rearview mirror for 2014, I would like to invite each of you, as well as your Ms and 2.0s to join me (Rock Thrill) and my family on January 10, 2015, for a fantastic opportunity to start the New Year off right by giving back to the community at the 3rd Annual Joe Davis Memorial Resolution Run as we lock shields once again to break the stigma associated with addiction.

For those of you who are not aware, my younger brother Joe, lost his life at 28 years old to an accidental drug overdose at a Charlotte concert on October 4, 2009, following 18 months of sobriety.

Obviously, this is something that has had a significant impact on myself, my mother and my sister’s lives. We believe firmly in Romans 8:28, “And we know that for those who love God, all things work together for good, for those who are called according to his purpose”

Often, we asked ourselves when we would see the “good.”

So, rather than be angry over the loss of Joe’s life, our family made a decision to try to give back to our community by creating awareness about help that is available for those who struggle with addiction. For the unfortunate reality is that many of us will either experience addiction or know that family member or friend who will. One of Joe’s favorite sayings was “hope…never lose this.”

Hope is never lost, but sometimes it is hard to find. We want to help those who struggle find it!

The race benefits Keystone, York County’s local authority on substance abuse and addiction.

Read more about Keystone here- http://www.keystoneyork.org

THE IMPACT: Last year close to 100 men from F3 stood with me in this battle on race day and we raised over $22,500 to fight his awful disease. It was amazing and the impact was evidenced in all of those who thanked us for holding the race and the stories of others friends and loved ones who have struggled or are struggling that now know where health, hope and healing can be found.

See last year’s post race thank you here

Can we make an even larger impact this year? THE GOAL IS 200 PAX THIS YEAR!

THE DETAILS: There are options for everyone to run or walk and the event is family friendly and a great way to start your New Year on a high note! Plus an F3 spin added this year introducing a F3 regional competition (continue reading for details).

Options include:

  • 1 mile Fun Run
  • 5k Run/Walk
  • 10k Run/Walk
  • 5k AND 10k Run/Walk (CSAUP option!)

This year we will not have a workout beforehand, but we will have an opportunity to gather, enjoy a coffeteeria and then warm up together for the race before showing York County what F3 Nation is all about!

We have a new race venue, Baxter Village YMCA, and a new race distance of 10k to offer. We are very excited about this.

So come out in force! New race awards this year include Fastest Team and Largest Team to participate (continue reading for F3 competition).

F3 REGISTRATION AND COMPETITION FORMAT:

And, of course, in true F3 fashion, we will adding a twist to this year’s event, a Cross Country style competition amongst F3 regions! Not sure how a cross country style completion works (don’t worry, either did we), but it’s simple. Each F3 region will register as a team through the RACE WEBSITE, there is no limit to the number of pax on a team and each region should have just one team. Teams earn points for the top five finishers on their team based on where they finished in the race, combine the score for the top 5 finishers, and that’s your team’s score. The team with the LOWEST score wins. Each team will use the top five finishers in both the 5k and 10k races. Here’s an example:

Team F3 Area 51

  • Top five 5k racers finish; 1st, 3rd, 8th, 10th and 15th (you get 1 point per finishing order), so the team’s 5k score is 37 (1+3+8+10+15).
  • Top five 10k racers finish; 2nd, 5th, 10th, 16th and 22nd (you get 1 point per finishing order), so the team’s 10k score is  56 (2+5+10+16+22).
  • Team’s final score is 96 (37+56)

The team with the lowest final score WINS! 

BONUS OPPORTUNITY- the regional team that brings the most FNGs out on race day, will receive a 3 point advantage to their team’s score! A big advantage in this scoring format! FNG counts will be validated with regional event Qs.

It is important that you register under your region’s team, otherwise we can’t track each team’s top finishers.

So where to register? Register on the RACE WEBSITE, find your regional team and join. Don’t see your regional team, create one and recruit! We also encourage you family and friends you recruit to join your F3 regional team (for tracking purposes).

If you are thinking, “I am not a runner,” there are ample opportunities to change that!

See the workout schedules for local running based workouts and if you are just starting, consider a Couch to 5k or Couch to 10k program app for your phone to mesh with your normal F3 routine. Who knows, it just might kickstart you in a path to the BRR or marathon next Fall!

Thank you for your consideration in advance and remember to get your family involved, too.

WE ASK PAX TO CONSIDER MAKING A DONATION  (F3 Area51 PayPal Account) TO COVER COFFETERIA EXPENSES, ALL PROCEEDS WILL BE DONATED TO THE RACE BENEFICIARY- KEYSTONE.

 

Rock Thrill

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Pre-Blast: The Fort Thanksgiving Convergence @ The Ranch

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Turkey

All PAX,

The Ranch will be hosting Thanksgiving breakfast full of pain and discomfort.

I know it sounds appealing, however the best part will be you’ll be with your F3 brothers in fellowship expressing Thanks for all the encouragement and “sharpening” our brothers have done for us this year.

Join Santini and Pusher as they lead us around The Ranch AO with some side dishes of merkins, LBCs and of course burpees. There may even be a surprise or two for attendees, especially after the 6 week detox cleans ends. Hummmmm…….interesting!

Post time will be 6am

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

Qs are Santini and Pusher

All AOs are converging this day at The Ranch.

Any questions, let Cake Boss or Pusher know.

Don’t forget the Shoe Donations for Charlotte Rescue Mission. Bring those to all workouts until 11/22.

 

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4 Corners of an Oval

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  • QIC: Maximus
  • When: 10/16/14
  • Pax: Pusher, Crab Cakes, Bird cage, WWL, Jeter, Boeheim, Audit, Knifeset, Twister, Repeat, Green Wave, Tatanka, Burgandy, Senator Tressel, Decibel, Menthol, Santini, CSPAN, Aquaman, Java
  • Posted In: Block Party, The Fort

21 in the Ft. Mill PAX posted at WEP for a Maximus-led tour de park. This included a little more running than the average Laces In but the PAX took it all in stride and once again, left the Q feeling honored to lead.

The Thang:
Warm up jog to the far corner of the park
SSH, Slow Windmill, Moroccan Night Club, Mountain Climbers

4 Corners with Russian Twists, Hello Dolly’s, Diamond Merkins, CDD
Start with 20 of each and run to the next corner of the park oval to do 19 of the same exercises. As you run to each corner, do 1 less rep. We’ll take the count down to 12 which gives us 2 laps around the park, totaling about 1.2mi.

PAX line up in a straight line on the path, shoulder to shoulder for a modified Indian run exercise. With the PAX in the squat position, the first man crab walks from the end to the front of the line. Each man goes through one time then switch to bear crawl then finally, lunge walk. Each man stays in the squat until the whole line is finished.

COT:
As with all announcements, please reference the weekly email: 2nd F Friday Fury movie, HH Millstone Rock Hill Tuesday, Indian Land flag plant 10/18, 11/1 Gladiator Games, 11/8 USMC Workout Charlotte, Collecting lightly used athletic shoes at all workouts, Palmetto 200…looking for more runners, Thanksgiving Day workout at 0600 at the Ranch

Prayers: Spark Plug, Injured, WWL neighbors son healing, WWL celebrating 2yr anniversary

AYE!

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