Category: The Fort

Running with the Bulls

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  • QIC: Cornhole
  • When: 07/22/14
  • Pax: Decibel, Nirvana, World Wide Leader, Cable Guy, Jekyl, Smuggler, Dory, Funhouse, McGruff, Dufrane, Repeat, Freebird, Aquaman, Senator Tressel, Spackler, Backhoe, Trucker, Roney
  • Posted In: Golden Corral, The Fort

19 Men came to what started off harmless enough, but never knew a little hill could dish out so much pain.

Run around HT parking lot up to Rite Aid
Circle Up
20 – SSH
20 – IW
20 – Windmills
20 – Mtn Climbers
Split up.
Grp 1 – 20 curb jumps-wall sits
Grp 2 – run around Bldg(s)
Repeat 3 times
On our backs. Everyone is well condition and couldn’t help but form a circle.
20 – Freddie Mercury’s
Mosey to Small Hill
Stopped on way, calf raises on curb 20 ea position
Running of the Bulls – I was gored, but I will run with the bulls again.
6 trips – Build by 1 each leg
Bottom – Bomb Jacks
Mid – Merkins & Derkins
Top – Burpees
Mosey to benches 20 each
Dips
Squats
Derkins
Step ups
Pelvic thrust – “The Pleaser”
Mosey to COT

Announcements
July 26th – Convergence Saturday Rock Hill – Patriot – TV Crew – Wear F3 shirts
Alcatraz is still open for non glamorized business Saturday
Sept 1st – Labor Day double down – normal Monday workout followed by The Murph @ WEP
Sept 6th – Camp Care 5k
Sept 13th – Premature Octoberfest
Sept 26th – Convergence -Details to Follow
Prayer Requests
Jekyl – Family wisdom
Repeat – Baby this week!!!!
Decibel – Continued prayers for smooth and healthy pregnancy
Praise
Jekyl – F3 brothers, trust, support
Decibel – Noah

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PRE-BLAST – The Fort 2nd Annual Anniversary Invergence

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Warning, Warning, Warning…..The Fort 2nd year anniversary is approaching! Don’t miss a night of fun, fellowship and faith at Rush Pavilion on the Springs Greenway. The night’s event will feature speakers Dredd, OBT, and Agony. We will begin with a social hour and pot luck dinner, and then have our program.  Tickets and other details of the event will be available in the coming weeks.

September 26th @ 5pm-11pm, Rush Pavilion on the Springs Greenway

More info to come….

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The Fort – PT Test #2

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  • QIC: World Wide Leader Tatanka, and FunHouse
  • When: 07/15/2014
  • Pax: See list below....Jekyll and Trucker posted elsewhere but got me their stats.
  • Posted In: Block Party, Golden Corral, The Fort

25 Men came to witness the progress from Q2 to Q3 of 2014. Strong showing and even stronger effort as Red Banjo was shoot out of a canon this morning followed closely by McGuyver. Today’s PT test was a tad different from last time as we partnered up to make sure everyone was following proper form and getting full range of the excercises.

World Wide Q’d the warm up
SSH, Squats, Windmills, Imperial Walkers, SSH

Funhouse to get PAX lined up and ready for run and explained the partner Merkins, sit ups and pull ups. (1 minute per).

Tatanka taking times and counts as he was on the DL due to a hip injury caused by something (the M) that he wouldn’t admit to….

Here are the stats:

Name 1 Mile Run Merkins Sit Ups Pull Ups
Red Banjo 5:31 57 56 33
McGuyver 5:55 45 54 9 (5)
FunHouse 6:04 45 46 6 (4)
1-Niner 6:06 44 46 21
Audit 6:11 50 43 22
WWL 6:17 40 29 26
Double D 6:20 48 28 22
AquaMan 6:34 55 41 11
Package 6:38 41 32 20
Jekyll 6:42 55 39 16
Deacon 6:43 55 48 19 (10)
CSPAN 6:47 40 42 7 (2)
Decible 6:48 45 43 25
Pebbles 6:52 25 40 20 (5)
Pete Ryan? 7:04 35 36 4
Greenwave 7:15? 45 32 12
AirBorne 7:20 49 50 15
Bounty Hunter 7:48 64 37 15 (5)
Java 7:56 31 30 3 (5)
Cable Guy 7:58 55 48 12
Crab Cakes 8:49 20 31 0 (1)
Trucker 8:57 50 60 19
Nirvana 9:30 22 22 2 (10)
Cake Boss 9:30 60 39 3 (7)
BirdCage 10:30 12 26 1 (4)
Criss Cross DNF 15 32 13

Great to see everyone this morning that I haven’t seen in a while. I will see you in 3 months to see the progress everyone has made, again!

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Fleetball

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  • QIC: Bounty Hunter and Pebbles
  • When: 07/13/14
  • Pax: World Wide Leader, Italian Job, One-Niner, Ledger, FNG’s: Cracker and Loaf
  • Posted In: The Fort

Eight men braved the blistering 90 plus degree heat for the first recreation sporting event Fleetball and Flag football.

The THANG:

After just placing the boundaries lines we immediately started believing the forecast of 90 plus was accurate, however in true F3 format we did not let that stop us!

After the numerous tweets about playing “Fleetball” that’s what we first started to play. Fleetball is a more manly version of “Ultimate Frisbee” played with a football and A LOT more running! The goal was to complete 2 fifteen minute quarters, however after just 6 minutes into the game and 4 to a team we decided to do 10 minute quarters.

In true football fashion, we audible to play flag football after the quarter so we could at least have a breather in-between plays. At the end of the day the score was Team A – 19 (Bounty Hunter, Pebbles, Cracker, One-Niner) / Team B – 20 (World Wide Leader, Italian Job, Loaf, Ledger).

Even though it was hot, I’d say it was a successful day. We will be putting these types of competitive sporting events together once a month so be on the lookout for the next one coming in August (Details soon to come).

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Sally’s Ground Hog Day

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  • QIC: Cornhole and Decibel
  • When: July 5, 2014
  • Pax: World Wide Leader, Package, Chicken Wing
  • Posted In: The Fort

Five men shook off the Independence Day Delirium and started the fifth off with a bang.

Cornhole led off with:

Work way around park – pyramid  20 each exercise
High knees – SSH
Butt Kickers  – add Mtn Climbers
Lunge Walk  – add bomb jacks
Bear Crawl – add Peter Parker’s
Crab Walk – add LBCs
Karaoke –  add Parker Peters
Karaoke – add squats

He passed off to Decibel for:

Bring Sally Back Push Up Challenge

LBCx25

Protractor

Bring Sally Back Dip Challenge

Hanging Knee Lifts x20

LBC x20

Hanging Knee Lift x20

Freddy Mercury x25

Hanging Knee Lift x15

X-O’s x20

Heel Touches x15

Mosey to Long Hill

Modified Jacob’s Ladder

Run to top of Hill

5-10 count Body Builders

Run to top of Hill

4-10 count Body Builders

Run to top of Hill

3-10 count Body Buildersx3

Body Builders at the Bottom until all are done

Windshield Wipersx20

It was a small dedicated group today.  The Introduction to the Ground Hog Day workout by Cornhole was great.  He may have his holidays confused but made for a beat down.  Sally also made her debut at Walter Elisha.  There was the comment that Sally should stay at Alcatraz. Great work today!

 

 

 

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#All3Fs at #SlowBurnF3 & #ChickenandWisdomF3

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  • QIC: CSPAN
  • When: 07/04/14
  • Pax: Assassin, Bird Cage, Boy Band, Brick House, Cake Boss, Chicken Hawk, Chuck Wagon, Corn Hole, Decibel, Flacco, Iron Horse, Maximus, Mr Clean, Pebbles, Senator, Trucker.
  • Posted In: Alcatraz, Slow Burn, The Fort

17 strong men rolled out of the rack for a July 4, 2014 celebration to include all three Fs.

We started our morning with The Pledge of Allegiance

YHC started with a high quality rendition of the disclaimer to include the fact that I had never lead a moderate workout, and for those who know me, moderation is not one of my strong attributes. Nobody ran off, and off we went into the gloom.

Did I mention the trash truck rolled through and everything smelled like Cable Guys A$$?

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs.

We started with a slow mosey tour of the AO, Flacco and Cake Boss reminded me it was starting to feel like Laces Out.

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, squats, and we started a really nice plank series to include mountain climbers, Peter Parker, & Parker Peter, when I was choked out by the weird dude smoking and watching us workout…kind of creepy, I think I know where the Baxter burglars sleep….definitely not the Marlboro man…smelled more like Camel without filters…just saying…cough…cough…cough…yuk.

Mosey back to Empire for some COP and down and back to continue the cardio portion…nothing real exciting…just sprints, hops, and repeat el’backwardo. Mosey back around the building stinky smokiest had rolled to his next location (still smells like A%%). Planks followed by 15 step-ups each sides followed by 15 curb bunny hops. Mosey to the wall along I-77 of Lowes for a squat, people’s chair, arm varied position leg smoker, nice to see how the PAX can all count equally slower to my most annoying pain fest. Mosey back to Empire.

More nonsense back and forth, partner push & pulls, a little second F, and a bit of low quality mumble chatter on how long this Burn was going to last.

COP was “ABLAB Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting. X & O kills me, I mean that almost literally

Mosey back up the hill for COT, a self-portrait (I understand that I am supposed to call it a “selfie”, selfie meant something different in the eighties…just saying). Towel off, change shirts, ordered our Chicken, opened the Bible for some Wisdom.

Chicken Hawk did top notch work taking us through Daniel 2, my favorite verse for clarity:

Daniel 2:23English Standard Version (ESV)

23 To you, O God of my fathers, I give thanks and praise, for you have given me wisdom and might, and have now made known to me what we asked of you, for you have made known to us the king’s matter.”

Hard Drive is back next week,

Have a safe 4th,

CSPAN

 

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Retire, nah!

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  • QIC: Chicken Wing
  • When: 06/25/2014
  • Pax: Santini, Beacon, MacGuyver, Cake Boss, Smuggler, Hard Drive, Back Draft, Pebbles, Chicken Hawk, Boy Band, Senator Tressel
  • Posted In: Golden Corral, Ring of Fire, The Fort

In the balmy summer morning with the steam rising from the land, 12 brave men showed up at The Coop for what turned out to be a, well I will put in bluntly, an a@* kicker of a workout.

The Thang:
Mosey to the band lot for COP.
SSH x 25
Windmill x 25
Merkins x 16

Mosey to the grass practice field for the main course.
Partnered up. Each team to hit 30 reps for each exercise between the pair.
Station #1 at corner of field, sprint 100 yards to station #2, bear crawl to #3, sprint 100 yards to #4, bear crawl to #5

Each station:
Merkins x 15
Carolina Drydocks x 15
Burpees x 15
Jump Squats x 15
Sit Ups x 15
Stump Jumpers with side laterals x 15

Mosey to mid field for 10 minutes of Mary.

Mosey to COT. Praise request to Boy Band’s. Prayers out to Tim and Boy Band’s friend in the car accident. F3 Dad’s this weekend at WEP. F3 dad’s mid August at Camp Thunderbird. New workout starting at Springfield schools on Thursday, details to follow.

Think about what ‘Retire’ means. Discussed that is does not mean that it is a goal to achieve and to not strive for better each day. How each day is a blessing and how to continue to push yourselves to become a better person under the leadership that the Lord has shown us.

End with The Lord’s Prayer.

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We’ll Call It A…Slow Jam

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  • QIC: Maximus
  • When: 06/24/14
  • Pax: McGuyver, Cake Boss, Anchorman, Airborne, Deacon, Pusher, CSPAN, One-Niner, Red Banjo
  • Posted In: Block Party, The Fort

9 men greeted YHC on this swampy June morning to focus on form and occasionally slowing it down for the Block Party Slow Jam. In an effort to speed through the pain with an eye on the finish line, we can be found guilty of sacrificing form and focus. Not so fast!!!

The Thang:
1/2 lap around W.E.P
SSH, Squat, Merkin, Mr. Jack Webb

Back to the path for the Drill Bit portion:
At each post, 20 Russian Twists, 10 Jump Squats, 10 Mountain Climbers

Partner up for the wheel barrow mosey to the playground
15 Slow Carolina Dry Docks
10 Pull Ups
20 Dips
10 Pull Ups
20 Dips
12 Slow Carolina Dry Docks (put your head in the mulch)

Ab Lab: Super Belly/Para Trooper Holds, Oblique V-Ups, Low Slow Flutter

Mosey to the nicer of the 2 hills for an abbreviated Jacobs Ladder (5 to 1):
Bear Crawl 1/2 way up with 5 Seal Jacks
Jog Down
Repeat in descending order to 1 Seal Jack

Line up for Lunge Twists to the tree and Gator Merkin to the next one (personal favorite)

Final Circle
Heels to the Heaven
SSH

COT:
Hard Drive starting the “slow burn” this Friday (6/27) prior to Game Plan
Colts & Mustangs lunching 7/17 at Springfield
Rock Hill/Patriot Convergence 7/26 (Still have Alcatraz, but no W.E.P.)

Prayers:
Colombia Mission Team leaving from Forest Hill Church (includes 2.0 of Funhouse – Offspring)
Prayers for improved communication amidst changing family dynamics.
Prayers for Maximus family as they take Olivia to Duke Children’s Hospital for a full day of appointments and evaluations.
Another adoption in the community so prayers for the process and paperwork in a “timely” manner.
CSPAN’s daughter for pre-op and surgery in the coming days.

PSA – As we are all leaders in our family and community, here is the link to the Sunday message at Forest Hill Church that touched on the way in which fathers can lead and instill wisdom in those they interact with; especially their kids.
http://www.foresthill.org/watch-and-listen/weekend-message/the-art-of-wisdom/family-life.html

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Pain – Old School style

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  • QIC: Double D
  • When: 06/21/14
  • Pax: MacGyver, Sanitini, Red Banjo, Deacon, Beacon, Chino Grande, Beast, Lil E, Flat Tire, One-Niner, Pebbles, Repeat, Package, Hard Drive, Flacco, Rooney, Chicken Hawk, High Life, FNG/Blackout, FNG/Reboot
  • Posted In: The Fort

21 Pax posted to The Fort in a Saturday gloom set up perfectly for shedding fluids… that is exactly what we did.

The Thang

Wandering warm up run through WEP and around play ground to COP

Imperial walker x20

SSH x25

Mtn climber x20

Slow squat x20

Merkins x10

Peter Parker x25

Line up along path opposite playground

Karaoke to playground + back

Lunge walk to playground, backward lunge walk back

Bear crawl to playground, backward bear crawl back

Mosey to path on other side of playground

Drill bit w/20 Merkins and 20 Russian twists at each milepost

Sequence of mixed core moves

Run to bottom of hill

Full Jacob’s ladder ( 1 to 7 burpees)

Mosey to soccer field

Line up on end line for mini-Beast

Run to 1st light pole – 10 bomb jacks
Run to 2nd light pole – 20 calf raises
Run to end of field – 30 sumo squats
Run back to start
Rinse and repeat 2x (total of 3 cycles to purge all 3 of Santini’s Fri night beers)

Six minutes o Mary — flutter x25, dollies x20, scissor x15, Rosalita x10, gravediggers x10 R/L

Run back to path opposite playgroud

Bear crawl to playground, backward lunge back

Run home

COT

Naked man moleskin

It is always an honor to lead the pax, and it is never better than on a day when the gloom itself is already causing pre-launch discomfort.  The sauna was revving up as the pax got loose, but not even YHC saw what was coming in terms of waterfalls of sweat.  With the cascade of new Qs and their innovative workouts, the objective today was to prove that the pax have not outgrown a beat down by the workout moves from the early days of The Fort.  Mission accomplished.  Great job hanging with it today, men!

Welcome to FNGs — Blackout and Reboot!

Flacco attempted to to prove that something could go down the hatch during the workout while most others were fighting back the merlot splash…it seems that Flacco won the battle with the bug given that he pushed through to the finish.

Red Banjo continues to defy the Vegas oddsmakers, posting in blue hoodie, pants and beanie once again.

Was it just me or was anyone else concerned that we might be introduce to “Little Beacon” at the end of COT?  Thankfully, the production booth quickly went to an impromptu commercial break.

Good week to all!  Thanks to MacGyver for the invite!

 

 

 

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19 Strong…Patriot Strong

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  • QIC: Posh & Maximus
  • When: 06/21/14
  • Pax: Twister, Red Eye, Jeckyl, Cobra Kai, Button-Hook, Belding, Spackler, Pulp, Assassin, Menthol, Padre, Cake Boss, Pusher, CSPAN, Peach, Airborne, Nugent
  • Posted In: The Fort

19 strong posted at the Patriot this morning to enjoy the inaugural Q by our own Posh. It did not disappoint as he had many of us gasping as we ran back and forth in the humid morning. Maximus found it necessary to take the leg portion and got his Winter Olympic athletes mixed up.

The Thang (Posh on Q):
Warm up jog with a mix of high knees, six-kickers and side shuffles
COP:
SSH x 25
Wide Merkins x 12
Mountain Climbers x 15
Diamond Merkins x 12
Mountain Climbers x 15
Jumping Lunges x 15
Low Slow Squats x 20
SSH x 25

Bleacher Pleasers for 5 sets of:
10 Derkins
15 Dips
I did hear Posh quietly say, “maybe we should stop at 4 sets” but yet, he kept on going. Insert gasping noises and remove any mumble chatter here.

Time to get friendly with the field for a long 10mins of:
10 Seal Jacks, Sprint (turned more into a fast jog), In/Outs, Back Pedal
Repeat, again, and again, and again….
Jack Webbs for an obscenely long ascent to 5 x 50

Hand over to Maximus:
Mosey to Field 1 for a round of leg stretches (also allowing Maximus to catch his breath)
Jump Squats x 12

Ab Lab
Frogger, Grave Diggers, Heel Touches

Cone Drills
Back pedal through the cones, then 5 Burpee Broad Jumps, back pedal through the next set of cones, then 5 more Burpee Broad Jumps, then side shuffle back.
Repeat the whole cycle but run back.

Lunge Walk with a twist

Ab Lab Rd 2:
Picabo Street (corrected to Apollo Ono)
Peter Parker
Parker Peter
Mountain Climber
Protractor

COT:
Shout-out to Posh for setting the tone on what hopefully left the PAX a little sore Sunday morning. It was great to nearly reach 20 this morning, keep the EH’s going as we work to establish a core group of Patriots.
July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following.
Hard Drive starting a Slow Burn work out this Friday morning prior to Game Plan.
Tatonka looking for a co-Q for the Fall Mud Run for the day of the event.
Cake Boss starting a 2nd Thursday workout, “Mustangs & Colts” at Springfield Middle…7/17
Brian Shah Classic golf tournament to benefit a fraternity brother of Pusher. Contact Pusher for details.

Prayers for the PAX, their friends, families and those we have the opportunity to interact with.

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