Category: The Fort

Saturday tour de Fort / Longest warmup ever part duex

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  • QIC: CSPAN
  • When: 10/04/14
  • Pax: Airborne, Back Draft, Beacon, Chicken Hawk, Chicken Wing, Crab Cakes, Hasselhoff, Longshanks, MacGyver, Mile High-(FNG), Rooney, & Stang.
  • Posted In: The Fort

Last week I was the Q for myself +3 in Indian Land, so I just used the same Q card from last week as I had no repeat takers travel with me at The Fort. Last week was an attempt to “slowdown” 1-Niner, and Beast and Bounty Hunter just got pulled into the chaos of what was either the “world’s longest warm-up” or “the parking lot special”…so I used the same Q card but ran it around Fort Mill.

Still in the parking lot- Thang:

SSH x25

IW x20

Squats x20

Moroccan Night Club x20

Windmills x20

Full Disclaimer and Mosey OYO to Veterans Park:

(Crab Cakes 1st Victory to a destination, speed, + excellent navigation)

Excellent rendition of The Pledge lead by Back Draft

SSH x25

IW x20

Squats x20

Moroccan Night Club x20

Windmills x20

“Really, really, really” Long plank series with stretching, and short speech about thinking what you could have done better this week.

More planks + Peter Parkers, Parker Peters, & Mountain Climbers x20

About this time I got the first verse of “Are we ever going to stop planking?”

Long ABLAB to 100 count + long back series

Mosey to Bank-Thang:

Bear crawls & lunge walks over the parking spaces –rinse & repeat

Backwards Bear crawls & lunge walks over the parking spaces –rinse & repeat

Short mosey to larger Bank parking lot

Serpentine/sidewinder Burpee fest begins down and back

Hands up push up fest begins down and back

More chatter about Baxter Yard sale and the amazing ATM usage

Mosey back to Veterans Park

Longer plank series – longer back series

Long ABLAB to 100 count

About this time I got the second verse of “how about stopping the planks and doing wall sits?”

Mosey to half wall-Thang:

Before each sequence we would put up our visor and admire a perfect fall morning in South Carolina

Long wall sits, followed by squats and calf raises, extremely long series

About this time I got the third verse of “how about some planks?”

Mosey back to COT

Long ABLAB to 100 count

Moleskin:

Focus this week is to be a better man on a very specific area where you fell short this week.

Welcome FNG = Mile High = a fine Colorado State grad, who grew up about 30 minutes from me.

Always an honor for me to be your Q, perfect weather, fun morning, great chatter, good discussion, and I had fun.

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

 

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Those Pavers are only 4lbs…that’s easy

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  • QIC: Aquaman & Maximus
  • When: 10/04/14
  • Pax: Badger, Smuggler, Change Order, Cornhold, Beaker (welcome back), Minute Man, FNG (Stacker), Gears, Jeckyl, DD, Senator Tressel
  • Posted In: Alcatraz, The Fort

13 of the Tega Cay PAX rallied at the Rock we call Alcatraz for Aquaman’s VQ. With the creativity and pain, this shall not be his last. It began as so many of the Fort workouts began this week. It was a lesson from Trucker and Cable Guy….and so it began with:

The Thang:
10 BURPEES OYO
Grab pavers for a warm-up run of the circuit
Static stretch across parking lot had everyone confused. This is his VQ and we’re stretching?
COP- “burn the body”
Calf raises on the pavers x 40
Slow sumo twerk (Maximus was embarrassed that he brought an FNG to this show)x 20 w/ 10 single ct bursts
Single leg lunge x 20 w/ 10 single ct burst switch legs
Mountain climbers x 40 Mosey to stage 2 without pavers
15 yards squat jump burpee
15 yards bear crawl
15 yards leg lunge
50 SSH
Repeat, mosey back to COP, elbow plank until everyone returns
Merkins with hands on the pavers x 15 hold w/ 10 single ct burst
CDD x10 w/ 10 single ct burst
SSH with pavers extended in front x 50
Mosey to stage 2 repeat above:
15 yards squat jump burpees
15 yards Bear crawl
15 yards leg lunge
50 SSH
Repeat, Mosey to COP, elbow plank until everyone returns.
Triceps extensions, bend over to a 45 degree with arms extended backwards with pavers x 20 w/ 10 ct bursts
Bicep curls x 20 w/ 10 ct bursts with pavers
Arnold press x 20 w/ 10 ct bursts with pavers
Moroccan night club x 20 with pavers Mosey to stage 2
15 yards jump squat burpees
15 yards bear crawl
15 yards lunges
25 SSH repeat
Mosey back to COP and elbow plank until everyone returns

Hand off to Maximus:
I must admit, I had a Weinke but after Aquaman’s shenanigans, my head was spinning so basically decided to wing it. I think we started with Ab Lab:
LBCs w/ pavers, Toe Touches w/ pavers, Grave Diggers, Modified Protractor, Low Flutter, Seal Sit Ups
Grab your favorite pavers and mosey to the wall:
1/2 the group does the wall sit with paver out front while other 1/2 does merkins w/ 1 hand on 2 pavers (switch)
Flap Jack
1/2 the group does the wall sit with paver overhead while other 1/2 does sumo squats
Flap Jack
Pax shoulder to shoulder wall sits while passing 2 pavers down and back…repeat
Mosey to the playground for partner work with pull ups, step ups w/ pavers, dips and merkins

COT:
We welcomed back Beaker and an FNG on this cool morning.
Announcements: Congrats to the mud-runners, well done guys. Fall De-Tox, 10/7 PUMC outreach opportunities.
Prayer Requests: Thankful for the accountability but need to be mindful of life’s pavers (the small weights in our lives that tend to drag us down), family friend battling advanced cancer…prayers for the family, Santini’s brother-in-law and family.

Thanks for a full 60mins of all 3 F’s. Great job by the PAX and congrats again to Aquaman for one of the best VQ’s ever.
Aye.

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Guinea Pigs

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  • QIC: Bounty Hunter
  • When: 10/04/2014
  • Pax: Red Banjo, Ringer, Pebbles, Sharknado, Opie, Deacon, Cash, FNG: Gustavo
  • Posted In: The Fort, The Reservation

Eight men decided fart sacking wasn’t an option this morning at the Reservation, nine if you include Sharknado posting at 0740 (which to his credit was a double down since he just finished up a bike ride before).

Warm Up:
Walking Toe Touch
Hitler Kicks
Forward Lunge
Backward Lunge
Side Lunge
Mosey a ways
SSH – 20
Mosey a ways
IW – 10
Mosey a ways
Squats – 10
Mosey a ways
Merkins – 10

The Thang:
Point Drills (have to come to convergence to find out!) – We’ll just say it was a good time!

Gaser’s X2 (gaser = from sideline to sideline all out sprint there and back)

Dragons Back
5 Bomb Jacks, Run up Hill 1 Burpee
4 Bomb Jacks, Run up Hill 2 Burpees
3 Bomb Jacks, Run up Hill 3 Burpees
2 Bomb Jacks, Run up Hill 4 Burpees
1 Bomb Jacks, Run up Hill 5 Burpees

Mosey to playground
3 sets of 10 – Back sit ups
2 sets of 10 – pull ups (1 set wide grip / 1 set regular grip)

Mosey a ways towards COT
LBC
Mosey a ways towards COT
V-Ups
Mosey a ways towards COT
10 Burpees
Russian Twist (Putin)
Rosalita
Mosey a ways towards COT
Scissor kicks
Mosey a ways towards COT
15 Muscle Ups
6 inches to in and up 90 degrees (abs)

Mosey to COT

Moleskin:
The Reservation continues to prosper as it gains new tribesmen… welcoming back second timer Ringer and FNG Gustavo. Not the easiest of days to post especially since today was testing some new drills that some will soon discover on the Reservations official Flag Plant/Sausage Fest on October 18, 2014 (Thanks for being my Guinea Pigs)!!!

Bounty Hunter over and out!

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Accountability… Challenge Accepted

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  • QIC: Bounty Hunter
  • When: 10/02/2014
  • Pax: Senator Tressel, Maximus, MacGyver, Cable Guy, Pusher, Decibel, Twister, Mr. Clean, Deacon, Repeat, Freebird, Bogey, Corn Hole, Byrd Cage, Minute Man, AIr Borne, Greenwave, White Lightning, Pick Six
  • Posted In: The Fort, The Reservation

20 Men appeared through the fog for another Thursday of pain for Laces-In and Laces-Out.

Warm Up:
Walking Toe Touch
Hitler Kicks
Forward Lunge
Back Lunge
Side Lunge
Slow Jog .10/ml
Fast Jog .10/ml
Mosey to the bottom of the hill
Finish warm up with 20 SSH & 10 IW

The Thang:
Line up on the bottom of the hill in groups of 3. The exercise was Jacobs later with a twist. One member from each group would run up the hill and do one burpee while the other two members would do one exercise. One cycle was completed when all 3 members completed 1 burpee at the top of the hill.
Merkins – 1 burpee
Merkins – 2 burpees
Squats – 3 burpees
Squats – 4 burpees
LBCs – 5 burpees
LBCs – 6 burpees
On the 7th cycle the PAX lined up in plank position on the bottom of the hill while one member of the PAX would run up and complete one burpee. Rinse and repeat until all PAX completed the 7th run up the hill followed by their burpee.

Mosey across the field to the run path for an Indian run… with a twist! Last man had to complete 2 burpees before he could run to the front. Rinse and repeat for 1 lap.

Mosey yet again to the center of the field for the “Circle of Pain – Bounty Hunter Rendition”. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
Merkins – 2 Revolutions
Carolina Dry Docks – 2 Revolutions
Elbow Plank V Ups – 2 Revolutions
Russian Twist – 3 Revolutions each side
Legs Ups – 4 Revolutions

Mosey back to COT

Moleskin:
A simple challenge thrown out to the PAX this week is to find someone that can keep you accountable. Take action and reach out… Remember “I’m here for me, to I’m here for you, to I’m here for them”.

Bounty Hunter over and out!

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The Clock Struck 5:15

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  • QIC: Chicken Wing
  • When: 10/01/14
  • Pax: One Niner, Chicken Hawk, Cash, Stingray, Speedo, Boy Band, Opie, Beast, Assassin, Destiny, Sharknado, Mr Wilson, Aztec, Magic Mike, Iron Pony, Trucker, Jekyll, Change Order, MacGyver, Gears, Pebbles,
  • Posted In: Ring of Fire, The Fort

At the pre-dawn gathering of 22 PAX, YHC gave the “I am not a paid instructor” speech. That is very evident and probably goes without saying. Brief intro of Tabata and the excitement was contagious and it could not be bottled. The PAX did not disappoint.

Mosey to Band Lot with karaoke right and karaoke left mixed in.

Warm Up
SSH x 20 IC
Windmill x 20 IC

Tabata Time (8 reps, 20s on, 10s off)

Merkins (Regular, Widearm, Diamond, Military) repeat
Carolina Drydocks
Mountain Climber
Jump Squats
Smurf Jacks
Speed Skaters
Burpees
Mary (LBCs, Russian Twist, Freddie Mercury, Hello Dolly)

Mosey to end line for some sprints

100m full out, bombjacks as rest
200m full out, bombjacks as rest
300m full out

Back to COT via mosey with karaoke right and karaoke left mixed in.

COT

Prayers to Destiny’s co-worker. Aging parent, sister with stage 4 cancer and son who is stuggling with addiction.

Prayers to over 600 mud runners to stay safe
Victory sports golf tourney 10/3
10/18 – Convergence at Indian Land – Sausage Festival
11/1 – WEP gladiator course #2. Post after regular workouts.
Chicken and Wisdom – Bible study on Friday’s. Call to action to post!

Finish with Lords Prayer.

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F3 The FORT Invergence Trivia

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What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

  1. Who slept in on the morning of their Q? CSPAN
  2. What was the original F3 group called? CAMPOS
  3. What was the original name of the Coop? Abundance of Pain
  4. “If your _KNEES_ aren’t dirty, you are not doing it right”
  5. Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
  6. Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
  7. LIFO stands for: Last one in first one out
  8. What song and band translates into the premise of F3: Rush, Tom Sawyer
  9. Has anyone splashed merlot during a workout? Yes
  10. What Metro pax led the first workout at the Fort?  Swamp Fox and Boone
  11. How many times has Dredd Qd at The Fort? 1x
  12. What does CSPAN stand for? Can’t seem to pick a name
  13. What was CSPAN’s second F3 name? Apple Jacks
  14. Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13?  Santini, DD, Senator Tressel, Peach, Red Banjo
  15. I2 stands for: Individual Initiative
  16. Who received the first “pom pom” trophy? Aquaman
  17. How many pax from Fort have completed a goruck?  6
  18. Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
  19. Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
  20. Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
  21. What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
  22. Part 2: Who is responsible for this exercise? Maximus
  23. Who coined the term “chicken and wisdom” Cake Boss
  24. Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
  25. Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
  26. Which member of the Fort Mill pax is lactose intolerant? Cable Guy
  27. Which Fort member Q’d his own workout of one? Crab Cakes
  28. Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked?   DD and Santini
  29. Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
  30. Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
  31. Who wrote the pre-blast for the very first Saturday workout at WEP? DD
  32. Who likes to do Mak Tar Jai with his legs? Trucker
  33. Where was the original location for Game Plan? Baxter Starbucks
  34. Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
  35. How many F3 workouts are there in the Fort Region? 16
  36. Who has the best hair? Still up in the air
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Pre-Invergence DownPainment

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  • QIC: High Life
  • When: 09/26/2014
  • Pax: Trucker, Package, WWL, One-Niner, Boy Band, Assassin, Sharknado, Solid State, Gears, Gecko, +1 more whose name I missed on the recording (sorry!!)
  • Posted In: Slow Burn, The Fort

12 PAX rustled out of bed for a pre-invergence downpainment at Slowburn.

The Thang:

Mosey from Chik Fil A to parking lot beside Baxter’s Bunch

SSH x20
Low Slow Squat x20
Windmill x20
Merkins x15
Walking Imperial Walkers from one end of lot to other
Karaoke to end of lot and back
Side Shuffle to end of lot and back
Bear crawl to end of lot

Mosey to Empire Pizza

Partner up for Crazy 8’s.  Partner 1 runs in parking lot in a figure-8 shaped patten while Partner 2 performs a series of exercises.  Exercises are 8 reps each of Merkins, Squats, LBC’s, and running partners choice.  Each partner runs and does the exercise set 8 times.

Mosey to Lowe’s parking lot

Break into groups of 4 for 4 Corners.  Corners are various waypoints in the parking lot such as light poles spaced approximately 100 yards apart.  Corner 1 does 10 Carolina Drydocks and 20 LBCs. Corner 2 does 10 Burpees and 20 Morccan Nightclubs.  Corner 3, 10 Merkins and 20 Hello Dollies. Corner 4, 10 Diamond Merkins and 20 SSH’s. Rinse and Repeat x2.

Mosey to Empire Pizza for Wall Sits and Balls to the Wall x2.

Mosey back to Chik Fil A.

COT – Reminder that tonight is The Fort’s Invergence at 5:30 at the ASC Greenway.

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The Fort/Coop: Keepers of the why

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  • QIC: Santini
  • When: 9/24/14
  • Pax: Cake Boss, spackler, Senator Tressel, WWL, Chicken Hawk, McGruff, Cable Guy, Chicken Wing, Aqua Man, Decibel, Opey, Package, Assassin, Aztec, Rock Thrill, Sharnado, Trucker, Gears, Change Order
  • Posted In: Ring of Fire, The Fort

20 Pax found the well lit gloom at The Coop this morning for a a light sprinkle, cool morning, and some smack.

The Thang:

Santini on Q.  Mosey to School.  Found some dark and COP.  hold plank, 6 inch, up downs.  Debated if these were merkins, but opted for just stretches.  SSH, Imperial Walkers, Mountain climbers, squats, merkins.

Mosey to wall.  Partner does balls to wall while other runs to hill 5 pullups at ROTC center, switch.  Repeat with lap around park, repeat with squats versus bttw, repeat with merkins.  LBCs, 5 OYO burpees, mosey to parade deck.

10 yard sideways bear crawls, run the line ot other side, 10 yard sidways, down the field the entire field.  Shoulder smoker to say the least.

Line up for 5 burpees, mountain climbers, low slow flutters, merkins.

Moleskin:

Talked to PAX about being a keeper of the why.  No new PAX today.  Over half the PAX have been Q’s before.  The idea is that as a leader you don’t just own the What.  You have to own the why.  Why do we do what we do?  That has to be lead with everything you say, do, act.  Also discussd IATA again from Saturday.  Individual Initiative, Accountability, Teamwork, and Attention to detail.

In order to grow, and grow this thing big and with depth in the community, all of us have to own the why.  We need to see beyond the workout, into the lives we touch, and see the greater purpose and meaning behind this movement. – Santini

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BlackDiamond-Internet & Jokes

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  • QIC: WorldWide Leader
  • When: 09/22/14
  • Pax: CSPAN, Chaser, Aquaman, Back Draft, Funhouse
  • Posted In: The Fort

6 pax came to the call for the latest Black Diamond.

The Thang:

Short jog around River Gate Elementary over to open field next play ground, COP:

SSH, Wind Mill, Squat, Mountain Climbers

Move on out, decent paced jog down Hamilton Rd (1/2 mile)

Stop at the NC/SC boarder to honor the cross with a set of Jack-Webbs (1 push up / 2 overhead presses) to 6

Move out, 1/2 mile to the First Tree

This was the First Tree, of many, 56 trees to be exact (and there were move, just ran out of time).

Pax lined up on this First tree to begin the tree trial to the Internet, the interval was as follows

  • Burpee mile first tree (frog jump, burpee, frog jump, burpee, etc)
  • Lunge walk
  • Bear crawl

Repeat until final destination, the Internet.

For those pax that did not show, the Internet was invented by Al Gore and is hosted on Altura Rd, South Carolina, and is guarded by over 70 trees.

Whence the distination was reached, pax did another Jack Wedd to commorate (set to 5).

Return trip back to River Gate:

  • Interval speed work, run to first tree, jog to next, repeat all 56 trees
  • Jog back to River Gate Elementary
  • 1/2 mile out Funhouse calls pax to jail break it home, aye!

Moleskin:

Those concludes another successful Black Diamond. T-CLAPS to the pax for starting off their monday with a strong down painment.

Pax was thankfull QIC had a headlamp to spot Charlotte’s Web in several of the 56 trees (although it looked more like a Black Widow), Funhouse almost turned this into a FiA workout with his screams.

Funhouse and Chaser broke up the burpee mile rotation with a few pirate jokes, be sure to ask him for a few at the next workout.

Jekyll and Funhouse were late light texting and I guess Jekyll stayed up a little too late waiting for the reply text (that never came) cuz Jekyll was a no-show….

CSPAN has the next Black Diamond.

WWL

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The Fort: Results of a home invasion headlock

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  • QIC: Santini
  • Pax: MacGyver, Flat Tire, Hasselhoff, Crab Cakes, Java, Longshanks, Rooney, Private Ryan, FNG...Panic Room
  • Posted In: The Fort

11 PAX posted on a cool, damp grass morning at the site of Walter Elisha Park in Fort Mill.  Exactly 2 years ago, this was the last weekend that WEP did NOT have a F3 workout going on there on a Saturday.  On the 27th of September that changed in 2012 when Dredd, Swamp Fox, OBT, and a few others helped launch The Fort.

My FNG posted today.  1 of my 2 definite maybe’s for the week.  A neighbor who has been commuting literally from Columbus Ohio to Fort Mill every week for 2 years while he helped transition his wife into a successful business.  Tclaps for that brother.  I did not have his cell phone, but stopped by his house on the way home last night for the official headlock.  Knocking on the door, his wife answered.  I said is “Call him FNG nameless” here?  She said yes, he was sitting on the couch playing with his daughter.

The pure beauty men of this tactic is they have no time for excuses.  It is a full on bumrush, home invasion headlock.  I do not recommend this; however, sometimes you have to just go old school and do a little outside your comfort zone cold calling headlocking.  Again, enter all homes with permission and hopefully at least some working knowledge of said FNG.

After a few stutters, stammer, and an attempt to use the sister in law’s cousins, aunt visiting something IKEA, he said, yes, I’ll be there.   Low and behold he posted this morning and seemed downright eager to be there.  Rocked the workout, and I think might actually come back.

During the pre work and telling this story to everyone there, we already had settled on the name for the FNG.  Simple, Elegant, with respect to the process by which he was inducted into F3.  If he would have had one, I think he would have used it………….

“Panic Room”

We then did a workout with 4 stations each one bearing the focus and direction around I.A.T.A.

We broke down the Individual Initiative, Accountability, Teamwork, and Attention to detail.  Inspired by a great story this week on F3Nation about accountability.  Shadowman reappeared with an ode to burpees, dry docks, and some flutter kicks.  I was blacking out.

Men, this is a simple process.  Reach out, bring them in, grow, develop, repeat.

Tclaps to the PAX for a hard workout today.

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