Category: The Fort

And the Q is…..

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  • QIC: FreeBird and Funhouse
  • When: 05/20/2014
  • Pax: CakeBoss, Repeat, Ledger - FNG, Decibel, Atticus, Senator Tressel, Cash, Carl - FNG, McGruff, Cornhole, Nirvana, White Lightnin, Maximus
  • Posted In: Golden Corral, The Fort

16 Pax showed up to Golden Corral to a confused Site Q (YHC) trying to remember who the QIC for the morning was. When the site Q was the QIC all the time…. Freebird took over for the first half and YHC took over to finish them off…. Just as QIC planned…..

Freebird on the impromptu Q

Run to warm up behind Harris Teeter for COP
Circle up for some odd number counts of pain
SSH, Merkins, Sumo Squats, SSH, diamond Mekins, jumping lunges, SSH

Run to benches for team break out bench work
4 moves X 15 @ each bench
Derkins
LBC
Carolina Drydocks
Dips

YHC takes over the Q

Line up for some Suicides
Every 3 parking spaces for 12 spaces and come back for a Burpee plus 1
4 suicides and 10 burpees total

Again with Bombjacks X2
4 suicides and 20 BombJacks

Curb It
40 step ups
25 jump ups

Line it up again
4 suicides and 10 dirty Burpees (burpee with 4 mountain climbers and 4 plank jacks and extra merkin)

Curb It
25 calf raises each leg

One last time, line it up
Sprint the length and jog back, the six to call go for next one
do this like 5 times….

Mary
8 minutes of in/outs, ups/downs, protractor and Freddy Mercury

COT

Naked Moleskin
T-claps to Freebird stepping up to help the (easily) confused Site Q, who on every calander he owns had Q in bold, get the buffet started today. Great to see Nirvana back for the 3rd time! Great EH by Atticus for wrangling 2 FNG’s for a run around a parking lot. Maximus returns with a huge smile on his face due to the new addition 2.0 from China, Olivia! What a blessing for the Blocks to have an opportunity to love a child of God with such freedom and intention. Continued growth at GC is awesome to see, be sure to EH those who have been light on the posting/heavy on the fartsacking….

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Letting the ‘Led’ Out

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  • QIC: Red Banjo
  • When: 05/13/14
  • Pax: FNG-Airborne, Backdraft, Audit, Deacon, Bounty Hunter, One-Niner, Cake Boss, DD, CSPAN, MacGyver, Greenwave, Pusher, Crab Cakes, Red Banjo
  • Posted In: The Fort

As the Pax’s gathered this morning, 15 strong, as the tunes of Led Zeppelin played loudly in the car of a Mr. CSPAN. He set the tone – Let the Led Out.

The Thang:

Jog around park for warm up
40 SSH
25 Imperial Walkers
20 Merkins
20 Squats
20 Mountain Climbers
Mozy to the Hill
Partner wheel barrels up the hill jog down – Rinse and repeat for several minutes
Plank downward on hill – 10 Derkins
Mozy to the Playground
25 SSH
20 Flutters
10 Burpees
20 Parker Peters
10 Squats
Run around park – finish at Playgroun
SSH til all Pax’s finish lap
20 Peter Parkers
10 Pull-ups/20 Disp – Rinse and Repeat for 3 cycles
Mozy to center of field
30 SSH
10 Burpees
20 Freddie Mercury’s
10 Parker Peters
20 LBC’s
Mozy to Stair Way To Heaven (Fitting)
Alternate lunges/bear crawl at each light doing 5 Merkins
Mozie to COT

Moleskin:

The idea today was to never stop. We didn’t do a single 10 count rest. The Pax’s motored through and finished strong

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Not so Posh anymore

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  • QIC: Posh, Pusher, DD
  • When: 5/10/14
  • Pax: Italian Job, Button Hook, Badlands, Mayhem, Belding, Sweeper, Audit, Menthol, CSPAN, Cobra Kai, FNG Quando, Jekyll, Smuggler, Red Eye, Anchorman, Peach, FNG Boeheim, FNG Jeter, Pulp, Package
  • Posted In: The Fort

spice

24 Pax returned for a Week 2 beatdown beginning with Posh, who demonstrated his enjoyment of his new nickname with a serious smackdown to start the workout. It was a great week to see some 2.0s join the workout and Rock Hill continues to grow via the Starfish model.

 

The Thang:

 

Mosey to soccer field – Posh in the lead

 

COP

•Merkins

•SSHs (couple of different times)

•Mountain Climbers

•Carolina Dry Docks

•Squats

•Moroccan Night Clubs – a crowd pleaser

•Jumping Lunges

 

Mosey to change of scenery – Pusher in the lead

Audible

•Step Ups x 25

•Dips x 25

•Rinse and Repeat 3 times

 

Mosey to another change of scenery

Lunge walk/bear crawl the length of the field

 

Rinse and Repeat then partner up

Partner 1 sprints length of field while partner 2 does merkins – team goal of 75

 

Partner 1 sprints length of field while partner 2 does bomb jacks – team goal of 100

 

Handoff to DD

 

Six mins o Mary – Freddie Mercury x15, Makhtar NDaye x15, dollies x15, high sow flutter X 10, gravedigger R/L x10

Mosey to parking lot

Bear crawl to first tree, sprint to next tree…continue across parking lot alternating bear crawls and sprints.

Mosey to wall near softball field

Jump ups x10 + derkins x20 (rinse and repeat)

Run hard back to opening field.

COP – slow sumo squat x25, slow merlin x1

Run home

Moleskin:

Rock Hill continues to grow and we asked each member of the Pax to step up the emotional headlocking (EHing). Send names and email addresses to thefortf3@gmail.com.Look forward to seeing everyone next Saturday for a triple your money back guaranteed beatdown by CSPAN and Menthol.

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The Fort: Starfish success – 16 Strong at Walter Elisha Park Post Rock Hill Split

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  • QIC: MacGyver, Santini
  • When: 5/10/14
  • Pax: Cash, highlife, Sioux, Greenwave, One-Niner, FNG - Sinkhoe, Red Banjo, Chicken Wing, Rooney, Pebbles, Man-o-war, FNG - Sting Ray, Beast, Flacco,
  • Posted In: Alcatraz, The Fort

It never ceases to amaze how dividing the group accelerates growth with F3.  This week marked the first week where 3 workouts were running on Saturday at The Fort at the same time.  I know, not a big deal for the metro regions; however, we tend to do things a little slower (and often better) than the guys up in Lexus land.

MacGyver took over formally as site lead for Saturday The Fort at WEP.  A great kickoff workout complete with a Cardio kick in the pants – mostly because a few guys went to Muthaship and came back saying everyone up there does cardio, yadie yah, and so we ran a bunch more.  (NOTE – We do not have a 12 story deck anywhere in Fort Mill.   Aside from an off limits water tower, we are left with steep inclines and ungraded hills in the area to improvise.

The Thang:  MacGyver leading with a COP warm up for 10 mins.  Then on to a 3 set 30 minute Cardio blast.  2 Groups, Pilgrim Run in opposite directions.  .6 miles.  Then Drill bits for stations with 5 Burps, 10 Squats, and 20 LBCs.  Complimentary Stairway to heaven climb.  COP for a quick run down before handing off to Santini.

Santini took the lead with a tour de fort mill where the PAX ran Pearls on a string with several COP stops along the way.  Mostly for squats, dips, merkins, wall sits, and some other stuff.  Then followed by the big hill where we sprinted up and down then bear crawl up and down.  Back to WEP.  Seal Team sit ups before mosey to COT.

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What the hill is going on?

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  • QIC: Lil’ E
  • Pax: Cake Boss, Deacon, Beast, C-Span, Package, Funhouse, Mr. Clean, Menthol, Trucker, Beacon, Hard Drive, Freebird, Sparkplug, Senator Tressel, Pebbles, MacGyver, Green Wave, Twister, White Lightning, One-Niner, High Life, Repeat, Cash, Chicken Wing, Maytag (FNG), Gridlock (FNG), missing one more.
  • Posted In: Laces In, Laces Out, The Fort

28 PAX got stronger at another edition of Laces In/Laces Out. The Laces Out crew ventured out onto the streets of Fort Mill, while the Laces In crew stayed put at WEP. Good job by all today as everyone pushed themselves hard.

The Thang

COP – SSH X 30, IW X 25, Windmills X 20, Mountain Climbers X 15, Peter Parkers X 15

Mosey to tree line

 

Karoke Left

Karoke Right

High Knees

Butt Kickers

Sprints X3

 

Mosey to Hill

 

Merkins X 10

Squats X 20

LBCs X 30

Sprint to top of hill and jog back down

 

Diamond Merkins X 10

Sumo Squats X 20

Hello Dollies X 30

Sprint to top of hill and jog back down

 

Wide Arm Merkins X 10

Alternating Lunges X 20

Rosalitas X 30

Sprint to top of hill and jog back down

 

Stagger Arm Merkins Right X 10

Slow Squats X 20

Freddy Mercury X 30

Sprint to top of hill and jog back down

Stagger Arm Merkins Left X 10

Slow Sumo Squats X 20

Scissors X 30

Sprint to top of hill and jog back down

 

Burpees X 10

Sprint to top of hill and jog back down

 

COP – SSH, IW, Grave digger R/L, LBCs, Freddy Mercury

 

Back to COT

 

Announcements

 

F3 Dads starting 6/7 and continuing each Saturday in June

Children’s Home SPARK Event on 6/14 at WEP.

Brew Dash 6K at the Whitewater center. This is in June, I believe.

Spartan Beast – October, Winnsboro SC

Fall Mud Run

Be on the lookout for a Monday running workout/group

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Golden Corral- Moving with a purpose & inverted tunnel of love

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  • QIC: WorldWide Leader
  • When: 05/06/14
  • Pax: Cash, free bird, decibel, package, cable guy, jekyll, funhouse, white lighting, senator tressel, repeat, dorie, mcgruff, cornhole, sparkplug, trucker, abacus, bob barker
  • Posted In: Golden Corral, The Fort

18 pax showed up in the Golden Corral gloom to move with a purpose and being intentional with how they spend their day.

The Thang:

  • Start warm up jog, detour back to parking lot to pick up Abacus (LIFO), continue jog to hill
  • Line-up in 4 lines
  • Butt kicks, High knees, Side shuffle, Karaoke
  • COP- SSH, IM, wind mills, mountain climber, peter parker, parker peter, low squat, merkins, x-squat
  • Spilt into 2 groups, group 1 on the hill inverted jacob’s ladder with burpees at the top, bomb jacks at the bottom. Group 2 COP dealers choice, flap jack.
  • Mosey to open field, two lines facing each other, squat punch sequence to 20
  • Split the lines in half, inverted tunnel of love, partners are back to back in squat position, pax low crawls through the tunnel of love built on man’s back (or six)

COT

Moleskin

Great workout at the Corral this morning, lots of mumble chatter and reminiscing of the Muthaship beatdown that occurred the day before. I would like to point out that HYC did post at the gym with Trucker and Pebbles at lunch yesterday post Muthaship….. it might have been a pathetic attempt at a workout, but A for effort!

Jekyll shared words of “moving with a purpose”, which is spot on, we are all busy guys and we could easily use this time from 0515 to 0600 to be resting, prepping for the day, recovering from the exhausting day before and the list goes on, but we decide to use that time to help our brothers grow and be better men. This reminds me to be intentional, with our actions, decisions, use of time, resources and capabilities, how we interact with others and loved ones.

The challenge was given, move with a purpose this week.

Aye.

WWL

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Wheel O’Pain with a side of bricks….

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  • QIC: Cable Guy and Funhouse
  • When: 05/03/14
  • Pax: Atticus, Senator Tressel, Mr Clean, Red Banjo, MacGyver, Bojangles, Trucker, Lil'E, Bob Barker, Chicken Wing, Tighty Whitey FNG, White Lightnin, Cable Guy, CornHole, Badger, Funhouse
  • Posted In: Alcatraz, The Fort

As PAX from The Fort planted the Shovel flag deep and true at the new AO, The Rock, 16 PAX gathered for sun and fun with Funhouse and Cable guy at Q. YHC wanted to make sure that if any WEP PAX moseyed to Alcatraz, that a lasting impression would be made…Mission Accomplished!

Cable guy with the warm up
Run around the Park
COP

25SSH
25IW
25Peter Parker
25SSH
25Slow Squat
25Parker Peter
25SSH
25 Mountain Climber
25 SSH
25 Plank Jack
25 Squat with Calf Raise

Count off by 4

4 corners O Pain
Run to 1st corner do 1 Merkin
Continue to 8
Then decrease down to 1

Circle up for 50SSH
Hand off to Funhouse

Get yer Cones and Bricks here!!
Wheel O’Pain – 15 stations
Hit a station with your bricks, run to the middle Bomb Jack and add one after each station – That’s 120 Bomb Jacks with Bricks!!!
Plank Punches X 30
Burpees X 15
LBC X 30
Freddy Mercury X 30
Lunges X 30
Skull Crushers X 30
Merkins X 20
Burpees X 10
SSH X 30
Parker Peter X 30
Peter Parker X 30
Mountain Climbers X 30
Russian-Ukranian Twists X 30
Imperial Walker X 30
Something Else X 30….

Circle up for 8 minutes of Mary
Ins/Outs, Ups/Downs, Protractor, Scissors

COT

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The Fort: Rock Hill Expansion launch – we are live

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  • QIC: Audit, Santini
  • When: 5/3/14
  • Pax: FNGs: Belding, Flo, Posh, Badlands, Button Hook, Gomez PAX: WWL, Audit, Pusher, Package, Tatanka, Sweeper Boy, Man-O-War, Sweeper, Cake Boss, Iron Horse, 10 Squared, Cobra Kai, Beast, Oscar, Anchor Man, OBT, and a few others that we will promise to put in here when we find the email that has the names.
  • Posted In: Alcatraz, The Fort

It was not a tough day to pull new FNGs to a workout.  Amidst the perfect tempatures, great AO, and planning from the launch team, 34 PAX braved the elements to begin the journey in Rock Hill.  We are confident we pulled equally from baptist, presby, and perhaps one or two other denominations of faith for the launch.  (Strong showing from Furman, SC, and Clemson as well along with oddly a North Dakota alum – what?).  OBT and Sweeper Boy traded off speeding tickets on 77 (state troopers do not forgive 83 in a 60) for a cheap fill up of gas that nearly offset the expense.

Wide eyed and eager, Pax launched into Cherry Park for the introductory workout lead by Audit and Santini.

The Thang:  Audit lead with a series of exercises within the COP that I still struggle to remember.  Merkins, SSH, Mountain Climbers, SSH, Merkins, Carolina Dry Docks, Imperial Walkers, Squats, repeat, Merkins.  Rapid fashion.  Broke into 4 stations of 10 Burps, 10 Squats, 10 Merkins, 10 Jumping lunges.  Then Audit’s governor broke and he did all the same exercies above in 2x the speed.  Warm up complete.

Santini took a tour of the park with Pearls on a string.  Almost near a 1 mile run cut short by being lost and improvising with a trail run up a berm that is still classified.  We picked up a FNG for nearly 5 minutes on the trail where he went back for his walk.  (good idea).

Wrapped up the workout with a Pain Platoon, complete with Squats, lunges, and Seal Team Situps with flapjack Merkins and Flutters.  Shadowman came out and we discussed moving out of the shadows and into the life of purpose we are intended to lead.

OBT, Audit, and Santini helped wrap up with the explanation of F3 – Core Principles, etc.

A good thing began yesterday in Rock Hill.  Welcome to all of those new men, leaders, and future Pax that are yet to find out how great this is.

Shovel flag planted with name of the workout TBD by the Pax leadership emerging in Rock Hill.

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I Kind of Miss the Sub-Zero Temps

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  • QIC: White Lightning and Decibel
  • When: 05-01-2014
  • Pax: Cable Guy, One Niner, McGyver, Green Wave, DD, Cash, Pusher, C-Span, Deacon, Funhouse, McGruff, Spark Plug, Mr. Clean, Freebird, Repeat, and Senator Tressel. My apologies, I believe I'm missing one.
  • Posted In: Laces In, Laces Out, The Fort

19 PAX gathered in the gloom for a Laces In / Out beat down.  The Laces Out crowd attacked the streets of Fort Mill. while the Laces In ventured off and found a new park to drop some sweat on.

The Thang:

Jog to the Springs Building for COP:  SSH x 20 – IW x 20 – Mtn. Climber x 15 – Slow Squat x 15 – Peter Parker x 20 – CDD x 15 – Monkey Humpers x 15

Jog to the Steps of Millstone Park – Calf Raises Left, Right, and Both x 20

Jog to Millstone Park:  Irkins and Derkins around the mounds x 15, x 10,  x5

Jog back to the Steps – Calf Raises Left, Right, and Both x 20

Jog to Springs Lot – People’s Chair / CDD – 1 minute each x 2

Handoff to Decibel to punish our Abs:

Jog to Playground at WEP:

Hanging Knee Lifts / LBC 15 & 20 x 2

Alternate Left and Right Plank

Heel Touches x 20

Windshield Wipers x 15

X’s and O’s x 15

Freddie Mercury x 20

COT

It is refreshing to be a part of a group of men that push each other physically, mentally, and spiritually each day.  As I look and think about the PAX, it is amazing to think of the difference that we are making in each other’s live’s and our community.  Thank You!

Announcements:

* Rock Hill Launch – 5/2

* No workout at Walter Elisha this Saturday, 5/3.  Rock Hill and Alcatraz are open for business.

* F3 Dads – starting 6/7 and continuing each Saturday in June.

 

 

 

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What’s All Of This Commotion?

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  • QIC: Chicken Wing
  • When: 04/30/2014
  • Pax: Macgyver, Cash, Chicken Hawk
  • Posted In: Ring of Fire, The Fort

th (1)

 

As the thunder and lightning boomed and cracked throughout the night, the skies parted for some perfect conditions this AM.  The workout was a varied mixed bag that keep the PAX guessing.

The Thang:

Mosey to Sugar Creek parking lot.

SSH x 30

Merkins x 30

Peter Parker x 30

Planks – 6 inches, 10 counts, regular x 3

Windmill x 20

Mosey to backside retaining wall with some grapevine around the playground loop, left and right.

Step ups x 12 on each leg

Derkins x 15

Dips x 25

Mosey to playground

Pull ups x 15

Merkins x 20

Rinse and repeat

While at the playground, the school alarms went off and the response time was less than stellar, erasing any thoughts of PAX in handcuffs and mug shots.

I didn't do it!

I didn’t do it!

Mosey to hill and sprint to the top.  Continue onto band lot.  Police and fire response finally showed up at the school.  No questioning of the PAX and the workout continued.

Single leg hop – 50 yards on right leg, switch, 50 yards on left leg

Bombjacks x 20

Single leg hop – 50 yards on right leg, switch, 50 yards on left leg

Carolina Drydocks x 25

Parker Peters x 25

Burpees x 15

Mosey to parking lot, checked time, still on the clock.

Ab work

LBCs x25

Long, slow, flutters x 25

Freddie Mercury x 25

Hello Dolly x 25

Mosied to parking lot spaces

Slalom 2 legs over line x 20

Single right leg x 20

Single left leg x 20

Squat Jumps x 25

Mosey to 3 light post

Merkins x 20

Russian Twist x 25

Lap around parking lot to COT

TClaps to the PAX who made the cereal challenge a success and Chicken Hawk for Qing.

Rock Hill expansion this weekend.

6/14 CAH day with the kids at WEP.  More details to follow in weekly newsletter

Lord’s Prayer.

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