Category: The Fort

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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Next Exercise…SSH. Deja Vu All Over Again

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  • QIC: Free Bird & Maximus
  • When: 08/30/14
  • Pax: Cable Guy, Funhouse, Decibel, Mr. Clean, Cornhole, Brick, Tattoo, Pick-6, Lil' E, FNG (Drago), FNG (Fly-By)
  • Posted In: Alcatraz, The Fort

I found myself wondering after 125-150 SSHs if the PAX would have posted if they knew we’d be doing SSHs all morning long. Sometimes a pre-blast could be detrimental and in this case, Free Bird would’ve been solo had he “pre-blasted.” So, footloose and blister-free, 13 PAX found themselves at Alcatraz for a 6:30 woopin’.

The Thang:
Free Bird on the Q:
2 laps around the fields
SSH (20-30) between each of the following exercises:
IW x 20
Merkins x 15
Windmill x 25
Jumping Lunges x 22
CDD x 20
Crab Grab (think of a backup dancer break-dancing) x 20
Sumo Squat x 25
LBC Toe Touches x 20
Merkins x 15
Mtn Climbers x 20
Somewhere between 250-350 SSH in total. So much for footloose and blister free.

Hand off to Maximus:
Mosey to the playground & partner up
Partner 1: 10 pull ups/20 Dips Partner 2: Mak Tar Jah til Partner 1 finishes
FLAPJACK
Partner 1: 10 pull ups/20 Dips Partner 2: Decline plank til Partner 1 finishes
FLAPJACK

Mosey back to the field for 4 corners of Merkins
Run to each of the 4 corners of the field for 7 Wide-arm, 7 Regular, 7 Diamond
Mtn Climbers
Gator Merkins
Jack Webb 1:4 Ratio for a total of 7:28
Heel Touches
Low Russian Twist
Seal Team sit ups
Low Slow Flutter

As hard as Maximus tried to push the PAX, let’s not kid ourselves. The mass quantity of SSH had our feet smokin’ so nothing else really matter. Thanks to Free Bird, I’ll spend my time running the BRR on my heels. Yet, I’d sign up to do it all over again.
Announcements: 9/26 Invergence, Camp Care 5K this weekend, Premature Oktoberfest, Check the weekly email for all the others.
Prayers/Praises: Friends deploying to the Middle East, All of us men struggle with the hard conversation w/ our kids and must be willing to have our own barriers broken down as we work to become more humble.

Aye,
Free Bird & Maximus

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Choose not to Cheat Part II

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  • QIC: Twister (VQ), Mayhem, Pusher
  • When: 8/30/14
  • Pax: Fusion, Robin Hood (FNG), Posh, Iron Horse, Iron Pony, Kobra Kai, Peach, Padre, Burgundy, Italian Job, Cspan, Cake Boss, Package, Boeheim, Brick (FNG), Slim Jim, Bogey, Pinwheel, Flat Tire
  • Posted In: The Fort

No Cheating

Had a big group of eager beavers this morning!  YHC thought I had just made it just in time, but the PAX ran before I could park.  It was an act of Providence from the SkyQ, because the FNG I’d been EH’ing drove up right after I did.

Mosey to Soccer Field – Twister at Q

SSHs x 25

Windmills x 15

SSHs x 25 (By request)

(2) laps around soccer field

Handoff to Mayhem

Picking up the Q from Twister, YHC needed a breather and asked Cake Boss for a little wisdom.  Good reminder that there are many things we need to teach our 2.0’s but the most important thing is to know their Father aka SkyQ.

Slow mosey from the large field back to the parking lot…Disappointed a few of the PAX who thought we were heading out for Chickateria early.  So sorry… Planked until we got our six and then formed two lines for an Indian Run to The Hill.  The Indian Run turned into an Indian Cloud due to poor planning and cramped quarters, but fun was had by all.

COP for some more SSH, IW, and MNC.

In honor of CSPAN we lined up at the base of the hill for some duck walk/rifle carries with burpees at the top, laddering down 5…4…3…2…1

Formed two lines for a bit more orderly (but only a bit more) 100yd plankorama bunny hop (need a better name for this).  Not sure what it was about this one, but based on the smell there were quite a few Sharts mixed in.

Mosey back to the Hill for more pain. This time it was Lunge Walk up and Bear Crawl or Crab Walk down with Merkins at the bottom.  Once again laddering down from 5 to 1.  As Package pointed out: the choice of Bear Crawl or Crab Walk wasn’t much of a choice.

Winded again, YHC asked for a couple 10 counts before handing off to Pusher.

Pusher at the Q – Reminder of Choosing not to cheat and assignment of accountability partner

SSHs x 25

Partner 1 – Plank

Partner 2 – 20 Derkins

Flapjack

SSHs x 20

Partner Plank Derkins (see above)

Partner Picabo Streets x 20

Flapjack

SSHs x 15

Partner Plank Derkins

Partner Picabo Streets

Partner Carry to the end of the football field

SSHs x 10

Partner Plank Derkins

Partner Picabo Street

Partner Carry

Partner Ab Push (cant think of a better name!)

SSHs x 5

Mosey Home

Moleskin

Upcoming Labor Day Double Down on 9/2 – 5:15 at Armory (Package Q) or Flight Plan followed by 6:30 Murph at NaFo High School

Invergence on 9/26 – Make sure you RSVP and bring a friend for this event. It will be worth it.

T claps to Peach for stepping up as Site Q – Lots of great leadership from the Pax at the Patriot. Weekday workout coming soon!

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I’ll see your triceps and raise you a Bear Crawl

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  • QIC: Maximus
  • When: 08/26/14
  • Pax: Chicken Wing, Crab Cakes, 1-Niner, MacGuyver, Audit, CSPAN, Private Ryan, Red Banjo, Roadie, FNG (Chumlee), Pebbles, Frage, Opie, Sharknado, Flipper, Java, Man-o-war, Birdcage, Twister, Airborne, Green Wave, Cake Boss, Tin Man
  • Posted In: Block Party, The Fort

24 PAX were eager to sweat in the cool W.E.P. air. Joining Block Party on a Tuesday morning brings back great memories so thank you for the opportunity to Q. The motivation to provide a harder down-painment is only growing as the PAX grows in both size and fitness level. Seeing so many guys tackle the bear crawls for what seemed like forever is a testament to the dedication to post morning after gloomy morning.

The Thang:
Warm up jog around WEP to the playground
SSH / CDD / Diamond Merkins / Peter Parker / Mountain Climbers / Windmills

Grab a partner and enjoy some playground fun
Partner 1 Partner 2
15 Pull Ups 30 Dips FLAP-JACK
15 Wide-Arm Merkins 30 CDD FLAP-JACK
15 Pull-Ups 20 Derkins FLAP-JACK

Mosey to the hill and target the deciduous pine (thanks Twister) as our goal
Bear Crawl up – 7 Burpees – Jog Down – 7 Jump Squats
Bear Crawl up – 6 Burpees – Jog Down – 6 Jump Squats
Repeat down to 1

Line up on the other side of the path
Walking lunges with ab twist to 2nd tree
Reverse lunge back to 1st tree and walk back to start
Diamond Merkins

Ab Lab:
Oblique V-Ups
Low Russian Twist
Low Flutter
Russian Twist
Toe Touches

COT
Labor Day Double Down with normal Monday workouts followed by the Murph at NAFO High School with the ROTC program. 2nd F Lunch this Friday. 9/26 Fort Invergence at the Greenway. Launch of the new Monday workout in Indian Land. Launch of the Saturday Black Diamond Workout (definitely not for the faint of heart or body) on Saturday at 7am. Prayers/Praises – Both spoken and unspoken.

Always an honor,
Maximus

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Watering the Flowers

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  • QIC: Cornhole and Decibel
  • When: August 23, 2014
  • Pax: Red Eye, Long Finx, Double D, Red Banjo, McGyver, Private Ryan, Castle, High Life, Little E, Anchorman, Who Dat, Iron Horse, Menthol
  • Posted In: Block Party, The Fort

Mosey down path to Harris St Park with a couple pain stations thrown in

1st Cone – Lunge walk – 10 Bomb Jacks
2nd Cone – Bear crawl right w/ Merkins – 20 Sumo Squats
3rd Cone – Bear crawl – 10 Burpees
4th Cone – Bear Crawl backwards – 10 Windmills
5th Cone – Bear Crawl left w/ merkins – 20 SSH
6th Cone – Seal crawl – 20 Mountain Climbers
7th Cone – Crab walk – Freddy Mercury’s – till everyone arrives

Reductions
15 Merkins, 15 LBC’s, down to 10

2nd cone pass
1st cone – Sprint – 20 Plank Punches
2nd cone – karaoke right – 20 LBC’s
3rd cone – lunge walk – 20 SSH
4th cone – Karaoke left – 20 Merkins
5th cone -Bunny hops –  20 Mtn Climbers
6th cone – Sprint – 10 Burpees
7th cone – Lunge walk – Supermans

Hand off to Decibel

10 Burpees

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to left field

25 LBC OYO

Mosey to Gazebo for 3:15 of Bring Sally Merkins

Mosey back to right field

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field 10 Burpees OYO

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field

15 X’s & O’s OYO

10 windshield wipers in cadence
Mosey to Gazebo for 3:15 of Bring Sally Dips Mosey back to COT (.6 miles)

20 Hello Dolly’s in Cadence 20 Russian Twist in Cadence on the way back

It was a pleasure for us to be back at WEP.  We were able to catch up with some old connections and make some new ones! Great work was done by all even in the humidity.
Announcements – Invergence Sept 26th, 5pm,  BYOB, Bring Covered Dish, look for Evite, Can Drive, Sept 6th Camp Care 5k, PrematureOktober Fest “Beer!”Sept 13th, Children Attention home work, Labor Day double down,
Prayers – Jim Foley’s family sept 6th sister wedding.  Decibel’s family pregnancy.

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A Page Out of Mens Fitness

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  • QIC: Red Banjo
  • When: 08/19/14
  • Pax: Anchorman, Audit, Aztec, Backdraft, Beast, Bird Cage, Bob Barker, Bounty Hunter, Chicken Wing, Crab Cakes, CSPAN, Flipper, Frag, Green wave, Java, MacGyver, Maximus, Menthol, Mr. Wilson, Opie, Pebbles, Private Ryan, Red Banjo, Roadie, Sharknado, Twister
  • Posted In: Block Party, The Fort

26 PAX gathered in the gloom this morning for some fun at the Block Party.

The Thang:

Warm up jog around WEP, circle up in the middle of the field
Peter Parker 10x
SSH 25x
Imperial Walkers 25x
SSH 25x
Squats 15x – hold in down position on 5 and 10
SSH 25x
Merkins 15x – hold in down position on 5 and 10
Parker Peter 15x

Mozy to walking path for Ditch Diggers – split into two groups running opposite directions
At each mile marker – 4 total
25 Push-ups
25 Squats

Jack Web 1/2 ratio to 5

Circle up in center of field
Rosalita 10x
Hello Dolly 10x
High Slow Flutter 10x
Partner Boxer sit-ups 3 sets of 10 each

Mozy to playground – Modified Fran

21 Burpees
21 Pull-ups
15 Burpees
15 Pull-ups
9 Burpees
9 Pull-ups

COT

Moleskin:

It was a hot and humid morning – evidence by Bounty Hunter dripping sweet on my head during boxer sit-ups (#refreshing). Pretty sure school starting back up this week has increased the attendance. Saw a couple PAXs show up with some extra credit in the form of a GO RUCK pack and a weight vest – didn’t slow them down a bit (well done Private Ryan and Pebbles). Mens Fitness did a recent write up on HIIT workouts – one that was spotlighted was the Fran, with a goal of finishing under 10 min. Tuesday block parter did the Fran as a cool down and we have several finished sub 10 min. – Well done men. We lifted up those that are injured and prayed for a speedy recovery – see you all soon.

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