Category: The Fort

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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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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