Category: The Fort

Pre-Blast- The Gladiator

Leave a comment
  • 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

TClap |
0

Patriot Convergence – Make sure they get your good side!

Leave a comment
  • 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.

 

TClap |
0

Push Through the Smoke

Leave a comment
  • 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.

TClap |
0

Running with the Bulls

Leave a comment
  • 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

TClap |
0

PRE-BLAST – The Fort 2nd Annual Anniversary Invergence

Leave a comment

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….

TClap |
0

The Fort – PT Test #2

Leave a comment
  • 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!

TClap |
0

Fleetball

Leave a comment
  • 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).

TClap |
0

Sally’s Ground Hog Day

Leave a comment
  • 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!

 

 

 

TClap |
0

#All3Fs at #SlowBurnF3 & #ChickenandWisdomF3

Leave a comment
  • 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

 

TClap |
0

Retire, nah!

Leave a comment
  • 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.

TClap |
0