Category: The Fort

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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Reservation 9/18 BB

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Warm up

15 SSH

15 Seal Jacks

15 Pole Jacks

15 Squat Thrusters

15 merkins

Mosey to 6ft Brick Wall

Muscle ups x15 three sets

Wall Sits 10 sec three sets

Calf Raises x20

The Thang

Mosey to Dragons Back aka B.A.S.H. aka Big Ass Steep Hill

Jacobs latter up Dragons Back:

5 burpees on top, 1 squat thrust on bottom. Decrease by 1 burpee and increase by 1 squat thrust each lap. Complete for 5 laps.

Mosey to Football field

20yd sprint to agility ladder

navigate agility ladder via bunny hop

20 yd sprint out

Reverse.

Complete entire Evolution 3 times

Rest: (aka Listen to Santini talk about how “cool” he was in high school)

Mosey to Jungle Gym

Complete 10 pull ups as unit. 3 sets

PAX unable to complete p/u are to remain on bar until set is complete or unit suffers penalty (5 merkins per pax coming of bar during set)

Full body weight dips till failure x2

body weight overhead press 10 reps x2

Navigate the Monkey Bars

20 alternating turbo leg ups

Navigate the Monkey Bars

Cool Down Lap

15 Arnies

15 Fredrick Hg’s (periodic table…look it up!)

Mosey COT

Another Great workout at the reservation. nuff said.

 

 

 

 

 

 

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Q by Committee…(Jeckyll)

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  • QIC: Jeckyll & Decibel
  • When: 08/16/14
  • Pax: Gecko, Cable Guy, Decibel, McGruff, WWL, AquaMan, Cornhole, Pick-6, Skiiers, Nirvana, Lil E, Slow Pitch, Change Order, Maximus, Senator Tressel
  • Posted In: Golden Corral, The Fort

16 PAX rallied at the Golden Corral for the not-so-normal Tuesday shenanigans. It would’ve been 17 but the scheduled Q pulled a CSPAN so Jeckyll stepped up and led the mosey out.

Mosey to the bank parking lot for a warm up of SSH, Squats and a few other things.
Mosey to the Teeter to lunge walk the infamous never-ending wall
Mosey to the stomping grounds on the back side of Teeter for partner work:
Partner 1 in the Plank Partner 2 10 Derkins / 10 Hop-overs Flap Jack
Repeat 2 more times

Maximus with the idea of 2-tiered suicides (25/40yds) with 10 burpees at the finish
Repeat

3-Merkin burpees x 5 then toe lunge walk to the island and run (limp) back
3-Merkin burpees x 5 then reverse lunge walk to the island and run (limp) back
Squat Jacks and something else

Mosey to the “flag” for a Decibel-led round of Ab-Lab consisting of:
Boats/Canoes, X & O’s, Hello Dolly, Russian Twist, Protractor, LBC, etc.

Even when there’s no official Q, the PAX always steps up to see what they can come up with to lessen the mumble chatter. A lot of us were gassed but when you’re with a partner, you somehow manage to dig deep and pull through. Interesting how we let ourselves down before we let our partner down.

Announcements:
Childrens Attn Home, Invergence, Continue to read the details of the weekly email.

Prayers:
A softball teammate of Slow Pitch had a heart attack after walking off the field last night and praise God they were there to administer CPR. Thank you for stepping up and not just being one in a crowd. The young man is doing well this morning. Continued prayers for Sparkplug. New job for WWL’s brother. Bojangles mom’s surgery and recovery. Decibel’s son, Noah has surgery later this week to close up the hole vacated by the feeding tube. Maximus’ daughter, Olivia’s appointments yesterday. Praise God for great doctors. Safe travels as I drive up to MD for cousin’s funeral.

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The Fort – “Breaking the Glass”

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  • QIC: Iron Pony/Cake Boss
  • When: 09/13/14
  • Pax: Red banjo, WWL, Airborne, Anchorman, Java, Lil E, MacGuvyer, Chicken Wing, Dozer, Iron Pony, Cake Boss, Highlife, Rooney, Longshanks
  • Posted In: The Fort

fire

14 Men rolled into WEP for another Saturday at The Fort.

Iron Pony and Cake Boss waited patiently for the PAX to arrive to begin an hour of pure pleasure and enjoyment….F3 style. Iron Pony at the Q for his Virgin Q

Two Lines formed for Indian run around WEP, one to the right and one to the left.

Meet back for COP

SSHs x 25

IWs x 20

Squats x 20

IP hand off to Cake Boss

CDDs x 20

Sumo Squats X 20

Merkins x 10

Wind Mills x 15

Mosey to grass next to path, count of in 3’s

1’s to base of Stairway to Heaven

*10 Merkins

*Run Stairway

*1 burpee at each light pole

2’s to top of Stairway

*10 diamond merkins

*run to grass next to path

3’s in grass next to path

*10 Wide arm merkins

Each group does 4 rounds at each locations, running to each.

Last 2 rounds merkins cut to 5 reps

Meet at Woman Statue when everyone was complete

CB – Talked about “Breaking the Glass” for emergencies. How when we have small fires in our lives, we think we do not need help, especially Sky Q’s help.

Small fires can turn into big blazes….BREAK THE GLASS and reach out to Sky Q or your F3 brothers. AYE!!

Mosey to play ground

In your groups of 1’s 2’s and 3’s, complete at units (3 rounds)

5 Pullups

10 squats

1 lap around playground

Mosey to tree line facing parking lot

Lunge walk to first tree, bear crawl to second

Then back, Lunge walk and bear crawl

2 rounds

COP

Plank 10 count

Apollo Onos x 10

Plank Jacks x 10

Lunge jumps x 10

Plank arm ext x 10

Squat Jumps x 10

Side Plank x 10

Lateral hurdle jumpsx10

Mak Tar Shy x 10

Squats x 10

Plank push-ups x 10

In and Outs x 10

LBCs x 10

Plank 10 count

Flutter kick x 10

T claps to Iron Pony for Virgin Q, but also for hitting 4 workouts and working Scarowinds Friday night.

16 years old and pretty disciplined.

Praise reports for Airborne’s new opportunity, Cake Boss completing first week of new gig, and many other of Sky Q’s blessings.

Review weekly email for Invergence and 5k’s and workouts popping up everywhere.

Peace to all and to all a good week!!

CB

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Who Needs To Leave The Parking Lot

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  • QIC: Bounty Hunter
  • When: 09/11/2014
  • Pax: Opie, Pebbles, Snow Bird, Beast, Flipper, One-Niner
  • Posted In: The Fort

7 PAX made the early morning drive to post at the sacred ground known as The Reservation. Even though it’s one of the best AO’s to venture, little did the PAX know I had no intention of exploring the great terrain The Reservation has to offer.

Warm Up:
Walking Toe Touch – 20 yds (there & back)
Hitler Kicks – 20 yds (there & back)
Side Lunge – 20 yds (there & back)
Lunge – 20 yds (there & back)
Back Lunge – 20 yds (there & back)
Hurdlers Karaoke – 20 yds (there & back)
Shuffle – 20 yds (there & back)
Shuffle – 20 yds to Stride 20 yds (there & back)
Stride – 40 yds (there & back)

Mosey to the lower parking lot.

The Thang:

Suicides with burpees – length 50 yards
10 yds – 1 burpee
20 yds – 2 burpees
30 yds – 3 burpees
40 yds – 4 burpees
50 yds – 5 burpees

Rinse & Repeat in reverse
10 yds – 5 burpee
20 yds – 4 burpees
30 yds – 3 burpees
40 yds – 2 burpees
50 yds – 1 burpees

7 – 50 yard build ups (1 for each PAX member present)

Mosey to the top parking lot. Break into groups (one of 3 / one of 4). One PAX from each group runs around through the bottom parking lot back to the top. Other groups do squats and LBCs. Cycle ends when all PAX run. Rinse & Repeat and replace squats and LBCs with Merkins and Lunges.

Last 12 minutes was a series of exercises named the “Circle of Pain”. Get in a tight circle in exercise starting position until your turn exercise. Exercise as followed:
Merkins – 4 revolutions
Carolina Dry Docks – 4 revolutions
Lunges – 3 revolutions each leg
Russian Twist – 10 revolutions each side

Mosey back to COT (or in this case – stand up from the circle of pain).

Moleskin

In remembrance of 9/11 and all who has sacrificed, I can’t say enough how grateful we are to have the ability and the freedom to sweat with our F3 brothers as we push each other to be better both physically and mentally! I leave you with a quote from one of my favorite Generals who served our great Nation.

God of our fathers, who by land and sea have ever led us to victory, please continue your inspiring guidance in this the greatest of all conflicts. Strengthen my soul so that the weakening instinct of self-preservation, which besets all of us in battle, shall not blind me of my duty to my own manhood, to the glory of my calling, and to my responsibility to my fellow soldiers. Grant to our armed forces that disciplined valor and mutual confidence which insures success in war. Let me not mourn for the men who have died fighting, but rather let me be glad that such heroes have lived. If it be my lot to die, let me do so with courage and honor in a manner which will bring the greatest harm to the enemy, and please, oh Lord, protect and guide those I shall leave behind. Give us the victory, Lord.

~ General George S. Patton

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1000 exercises in an hour?

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  • QIC: CSPAN
  • When: 09/06/14
  • Pax: Deacon, Java (LILO), Lil E, Longshanks, MacGyver, Stang (FNG).
  • Posted In: The Fort

6 strong men showed up for a hot and humid workout at WEP. Java gets the LILO badge.

Started off with a very high quality rendition of the disclaimer, and some mention of our BRR brothers, all nonsense…go at your own risk…#redpill.

THE THANG:

Today was a simple challenge, we are going to do 1000 exercises in an hour, only caveat is we only can do 10 reps at a time of any given exercise, I explained it again, 1000 exercises, at 10 reps per chunk, and there is no way I am calling all the cadence, get ready to “grab” your chance to Q.

And off we went…

We got after it, and we got very close to our challenge…nobody asked for more…FNG “Stang” walked in to a “buzz saw” this morning, lucky for him most other workouts will seem easy…T-claps for all of Qs and their willingness to apply the pain, that was a fit group. FEBA, Fun, and fellowship throughout.

COT:

Around the horn with “prayers & Praise”, prayers for BRR Teams, and a safe weekend for all.

Stay strong,

CSPAN-out

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