Category: The Fort

300…..Plus Some

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  • QIC: Red Banjo
  • When: 08/16/14
  • Pax: 1-Niner, Anchorman, Beast, Bounty Hunter, Bubba Gump, Castle(FNG), Cobra Kai, CSPAN, DD, Deacon, Ditka(FNG), Frag, High Life, Lil E, MacGyver, Man-O-War, Red Banjo, Remix, Roadie, Rooney, Sweeper, WWL
  • Posted In: Block Party, The Fort

22 Pax’s joined the block party on a hot humid southern morning. The surprise Q started the workout off quickly, saving the disclaimers once all had committed to half of the workout.

The Thang

Warm up jog to soccer field
SSH 25x
Imperial Walker 25x
Squats 15x
Merkins 15x
Windmills 15x

Line up on the base line for – 300
Partner up, one stays and works out the other runs to the opposite end of field and back, partners switch. Workout is cumulative reps between partners 100 push-ups, 100 squats, 100 LBC – rinse and repeat 3x when complete each round – SSH and sit-ups til all are down.

Quick set of Mary
Rosalita 15x
Hello Dolly 15x

Mozy to the playground

10 pull-ups and 25 sit-ups – rinse and repeat 5x
Surprise set of 5 burpees and 10 mt climbers in the middle
Plank up when finished in two lines

Tunnel of love (crowd favorite in the wood chips)

Mozy to center of park and partner up
Partner wheel barrels switching for ~100 yards

COT

Moleskin

WWL gave us a good reminder to slow down and be intentional in and with our lives. When we move too fast, things are forgotten and mistakes occur. Red Banjo encouraged the men to remember to not let the little things in life become the big things-wasting energy on things that don’t really matter and are not part of the big picture.

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09/1/14- Labor Day MURPH Challenge

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Labor Day MURPH Challenge

NAFO USMC JROTC and F3

murph

WHO: members of NAFO USMC JROTC and F3

WHAT: the workout coined by US Navy Seal officer Michael Patrick Murphy;

  • One-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time

WHEN: Labor Day (Monday September 1st, 2014)

WHERE: Nation’s Ford High School (1400 A O Jones Boulevard Fort Mill, SC 29715)

WHY: The Murph workout honors Michael Patrick  Murphy a US  Navy SEAL officer who was killed during Operation Red Wings, a counter-insurgent mission in Afghanistan.

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Rugby Practice in the Rain plus some FreeBallin’

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  • QIC: Crab Cakes
  • When: 08/09/14
  • Pax: Red Banjo, Bounty Hunter, High Life, Package, Santini, Audit, The Beast (LIFO), Rooney, Chicken Wing, CSPAN, OneNiner (LIFO - was he even wet?), and I apologize - six more pax that I can't recall - Please Sound Off In The Comments!
  • Posted In: The Fort

 

With an eye to the 2015 Rugby World Cup, 17 pax of The Fort set out in the rain to work on some ball handling and heavy cardio.  We saved the scrums, rucks, and mauls for next time!  Pax were informed that possession is key and any dropped balls would be punished.

The Thang:

Balls up for an Indian Run with Rugby Passes up to the soccer fields – disaster!  It’s early so we’ll let that one go.

Balls Down for Dynamic Warm Up:

–  High Knees

–  Butt Kickers

–  Shuffle Left/Right

–  Karaoke’s Left/Right

–  Toe Touches/Lunges

–  Long Strides

–  50%/75% Sprint

Balls Up for Rugby Drills

–  Ball Down & Pick Up

–  To Ground, Pick Up & Over

–  Ball Down, Pick Up & Drive

Balls Down for Rugby Sprints

– Merkins, Mountain Climbers, LBCs, Freedom Twists, Merkins

Balls Up for Four Corners

–  Passes in the Middle Left/Right with punishment for dropped balls

Balls Down for Partner Push/Sprints

–  Push Partner for 30 yds then Sprint for 50 yds down and back then Push Partner for 30 yds.

–  Flap Jack

Repeat Rugby Drills

Repeat Rugby Sprints

Repeat 4 Corners

Repeat Partner Push/Sprints

Mosey to Lower Field

–  Divide into two teams for FREEBALL!

–  Team Shirts pull it out on a last second score!  CLUTCH!!!!

 

COT

Great job by the Pax this morning!  Everyone actually listened and followed the brief instruction very well.  We may not make the US Eagles for 2015 but we are one step closer.  Thanks for having an open mind to something different and new.  Hope all the sprints and punishment for dropped balls provided enough for the pax this morning.  Actually pretty impressed with the ball handling skills of the men of The Fort…….should I even be surprised?  Shout out to all the men of Team Shirts for never giving up and coming through when it actually counted for the huge win!  Team Skins needs to do more crunches or something.  Watch out for that Tiger Trap down the right sideline – it’ll sneak up on you.

Some Pax were double downing on the First Annual (?) F3FortMill Obstacle Course.  Strong work, brothers!

Praise for Bounty Hunter and his growing family.  Your commitment to fatherhood shows and is a great example for all the pax.

It was an honor to lead such a great group of men.

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Call to Action – We need more EHing!

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  • QIC: Chicken Wing
  • When: 08/06/2014
  • Pax: Chaser, CSPAN, Santini, Pebbles, Boy Band, Senator Tressel, Cornhole, Trucker
  • Posted In: Ring of Fire, The Fort

After some mulling around in the pre-dawn COT, Santini calls out, “who is Q’ing today?” YHC responds with an affirmative. Not sure quite what Santini was then calling out that he had prior commitments, doctors, appt, etc.

The Thang

Mosey to Sugar Creek parking lot. Circuit up.

SSH x 30 IC
Windmills x 25 IC
Mountain Climbers x 30 IC
Planks to
Carolin Drydocks x 25 IC

Mosey to wall

Wall Squat with a few PAX 10 counts. Hiatus for some bombjacks.
Back to the wall for squats with PAX 10 counts
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey to hill
Lunge Walks halfway up, switch to bunny hops to the top
Repeat on the way down

Mosey to front of the school and grabbed some wall

Tricep Dips x 25 IC
Derkins x 20
Tricep Dips x 20 IC
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey back to playground

Partnered up, partner #1 lap around, partner #2 doing Merkins, switch partners. x2

Mosied to the final round back to the paved hill.

Partner #1 sprint to the top and back. Partner #2 Bombjacks. Switch.
then Squats, then mountain climbers.

Sprint to COT.

Naked Moleskin.

Prayers to work wonders. They are heard everyday and are a source of healing and guidance.

Call to action. Each PAX to EH atleast 2 FNGs or PAX that have fallen out posting.

Lords Prayer.

Great job men, what a great peer led workout!

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Tell your sister, THANKS!!

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  • QIC: Maximus
  • When: 08/05/14
  • Pax: Cornhole, Catfish, Nirvana, Funhouse, Trucker, Backhoe, Atticus, Decibel, Dufrain, McGruff, Package
  • Posted In: Golden Corral, The Fort

12 PAX rolled out of the sack to the Tega Cay gloom to play a little 52 card pickup. Having had a trial run of this workout over the weekend, I was aware of the pain and borderline Merlot splashing that would await. Fortunately, the Merlot stayed in the bottle but the sweat did not. I enjoy muscle-confusion workouts where you’re not sure what’s next so thanks to the PAX for letting me play a little card game in the gloom.

Here’s the game; every suit represents a different exercise with 4 ab-focused wild cards thrown in for good mumble-chatter. You do the number of reps on the card and the suit determines the exercise. The key to this…quick tempo with minimal rest. Just enough to complain about the next card selection. We’ll do this in 2 rounds. Round 1 is the cardio round and round 2 is the strength round. So after a brief jog around the Teeter parking lot, we circled up to begin:

Round 1: Cardio
Hearts = Run in place (4ct = 1)
Spades = High Knees
Clubs = SSH (single ct)
Diamonds = Jump Squats
Wild Card = LBC x 15

Round 2: Strength
Hearts = Merkin (single ct)
Spades = Burpees
Clubs = Carolina Dry Docks
Diamonds = Jumping Lunge (Jumping Lunge w/ rt foot forward, then left, then squat = 1)
Wide Card = Russian Twist x 15

We didn’t make it all the way through the strength round but nevertheless, the PAX made it through all the clock would allow. Great work on accepting a different challenge. As we closed the COT, Decibel throws out the, “Tell your sister, thanks for the workout” comment. In a different setting and said by someone other than an F3 brother, my reaction could’ve been different. But knowing what Decibel’s getting at, I chose to reply with an “AYE.”

Announcements: Camp Care 5K, Premature Oktoberfest with OMB, The Fort Invergence, Labor Day double-down, Check the weekly email for all those not mentioned.

Prayer/Praises: White Lightning’s upcoming knee surgery, Trucker’s friend (and friend’s family), Decibel’s family and continued praises. Those unspoken.

Until next time….

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The Fort BB: Positive Thinking

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  • QIC: Pebbles & Deacon
  • When: 8/2/14
  • Pax: Bubba Gump, Rooney, Pebbles, Flat Tire, WWL, Private Ryan, Crab Cakes, One Niner, High Life, Airborne , Deacon
  • Posted In: The Fort

Pebbles at Q

* Indian run

* Tabata warm up. 20 second work 10 second rest 8 rounds. Burpees, Bomb Jacks, Mountains Climbers, LBCs, SSHs, Body Builders.

* Four corner drill, Sprint, Walking pushup Squat pyramid drill 1 to 10 and 10 to 1.

* Stairway to heaven partner shuttle run

* Partner push/partner pull 50 yards (2x)

Deacon at Q

Mosey to the soccer field.

Pyramid Drill 1: At each station, do Diamond Merkins, LBCs, Parker Peters, Squats in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Pyramid Drill 2: At each station, do Wide Arm Merkins, Flutters, Plank Jacks, Jumping Lunges in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Mosey to the hill.

* One person does Mack Tar Jeyes while the other runs up the hill and back (each partner runs 2x)

* One person does High Slow Flutters while the other runs up the hill and back (each partner runs 2x)

* One person does V-Ups while the other runs up the hill and back (each partner runs 2x)

Mosey to the field near the cars.

COP: Peter Parker Push-Ups (10x), Dying roaches (10x), Oblique Ups (10x)

Moleskin:

We discussed the power of positive thinking in today’s workout. Each day tends to shape up into how we view it. Be encouraged to feed your day with positivity. Enjoy your days in P.E.A.C.E. (which, in this case, stands for Positive Energy Activates Constant Elevation).

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Ft Mill Care Center Food Drive – Critical Need – CALL TO ACTION

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Ft Mill Care Center is in critical need of items for their shelves.

Just like we did last November, let’s talk up food drive at each of the workouts.

Beginning 8/2

Ending 8/23

Goal 300lbs

Q’s collect and give to Cake Boss or Anchorman when posting at AOs. Consolidation will be at WEP on 8/23, and we will turn it in that week.

High level needs include, canned vegetables, beans, fruit, meats, soups as well as dried beans and rice and bars of soap.

Any questions contact Cake Boss or Anchorman.

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Pre-Blast- The Gladiator

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  • QIC: Pebbles
  • When: 08/09/14
  • Pax: All pax
  • Posted In: The Fort

The Gladiator course a 5 to 7 minute all out sprint over obstacles that are designed to test your ability to push, pull, carry, drag, throw and scramble.

Speed alone will not carry you through the gladiator course. Instead, a balance of power, speed, strength, agility, cunning, and heart is a pax’s best chance at conquering the course.

All fitness and experience levels are encouraged to attend. Anticipated start time 8:15 am End Time 9:15 am. Competitors will be running individually on a staggered start.

Location: Walter Elisha Park

Pebbles on Q

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Patriot Convergence – Make sure they get your good side!

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  • QIC: McGuyver, Buttonhook, Pusher and Santini
  • When: 7/26/14
  • Pax: Beast, FNG Dreamhouse (Spencer Arnold), FNG Johnny 5 (Chris Cassidy), FNG Burgandy (Lucas McFadden), Anchorman, DD, Crab Cakes, Posh, Peach, Italian Job, Mayhem, Fusion, Oprah, Rooney, Pebbles, Blackout, Flat Tire, Assassin, Decibel, Deacon, Hard Drive, Lil E, Catfish, Twister, Cake Boss, Repeat, Maximus, Red Banjo, Airborne, Nugent, Tesh, Pvt. Ryan, Deacon, Danielson, Rock Thrill, Chicken Hawk and a couple others I cant remember
  • Posted In: The Fort

lca

43 men including 3 FNGs converged on the Patriot to celebrate a successful launch of this AO and the great leadership of the men of Rock Hill. CN2 News was there to record the entire event and highlight the work of F3 in the area. Good news they also brought an FNG, Burgandy!

The Thang:

McGuyver on Q – COP

SSHs x 2

Merkins

Mtn Climbers

Carolina Dry Docks

Plank Jacks

Hand off to Buttonhook

Partner up for the Green Mile – Aggregate #

100 Merkins

200 Squats

300 LBCs

Handoff to Pusher

No original ideas here – Partner up for the Green Mile

200 Merkins

300 Squats

400 LBCs

Handoff to Santini

5 Burpees OYO

Mtn Climbers

SSHs

Mtn Climbers

SSHs

Grab some bench

20 Dips

20 Derkins

5 Burpees

Rinse and Repeat

Reminder of the F3 Mission and Purpose

Mosey home

COT

Moleskin:

Thanks to CN2 News (Allison Rauch and Lucas McFadden) for the coverage today. Look for the video later in the week.

Thanks to both the Pax from the Fort and Rock Hill for a great turnout.

Lots of activities coming up so pay attention to the weekly email.

 

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Push Through the Smoke

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  • QIC: Red Banjo
  • When: 07/22/14
  • Pax: Deacon, Audit, CSPAN, Boegy, Backdraft, Maximus, McGuyver, Birdcage, Twister, 1 9ner, Crab Cakes, Java, Airborne, Greenwave, Escape, Red Banjo, 2 missing (sorry)
  • Posted In: Block Party, The Fort

18 Pax’s joined together in the gloom to put a serious down ‘pain’ment on the day. Here is how it all went down;

The Thang:

Warm Up:

Jog 1/2 way around WEP
SSH 25x
Imperial Walker 25x
Squat 25x
Merkins 2 sets of 10
MacTar10x

Work Out:

Mozy to the Hill
Partner up – wheel barrel to top, 10 push-ups, switch, rinse and repeat 3x
Mozy to Playground
Partner up – 10 pull-ups 15 dips, rinse and repeat 3x
Circle up
HSF 10x
Rosalita 10x
Hello Dolly 10x
Modify Ditch Digger – run between post doing 10 squats, 10 push-ups, 10 LBC’s (2 markers)
Run full lap around WEP
LBC 10x
Rosalita 10x
Partner Carry back to COT

Moleskin:

Deacon had a great word to encourage us to push through the smoke – when we see distraction or obstacles in front of us – we need to pick a lane, path, route and drive through the mess to get to the other side.

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