Category: The Fort

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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Pre-Blast: F3 @ The Fort Introduces “SPARK” Children’s Attention Home events

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firework pic

The Fort is launching our inaugural community service event where we will be locking shields with the Children’s Attention Home (CAH) of Rock Hill to help have a positive impact on children that have been rescued from abusive or homes of neglect (http://attentionhome.org/).  The men of The Fort have an opportunity to create a SPARK in the lives of these children to help them break a cycle of abuse and neglect.  SPARK events will be organized periodically throughout the year to allow the men of F3 to give back to the community as a collective group through organized events that engage the children in fun athletic types of activities.  First, what is SPARK?

S – Serving

P – Partnering with

A – And

R – Rebuilding

K – Kids

Event details – 

When: Saturday June 14, 2014, 9:30 launch

Where: F3 The Fort (WEP) Walter Elijah Park

What is it: Organized “field day” type events to engage the children in fun and fellowship together with the children of CAH, Ms and 2.0s.

Estimated completion time: approx. 2 hrs (by 0930 – 1130)

Logistics: Pax will meet at WEP (aka The Fort) at 0900 to be briefed on the events and special considerations when working with the kids

More info: Beverages and light snacks will be organized by Cake Boss for the Pax to provide.  CAH has 42 kids ages 2 – 17 so activities will be organized based on age. The day will wrap up with a devotional for the children. WEAR your F3 shirts if you have them.  If you don’t have them then buy one!

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Make that 3 laps and a side of Flap Jacks…

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12 Pax gathered in the land of cheap gas and plenty o Police @ Alcatraz to get a beatdown delivered by Cable Guy and Funhouse.

The Thang
Cable Guy QIC

2 Laps around the infield
20 SSH
20 Merkins
20 IW
20 Carolina dry Docks
20 SSH
20 Peter Parker
20 SSH
20 Mountain Climber
20 SSH
20 Parker Peter
20 SSH

Mosey to parking lot break into three 4 man teams each team grab a rock (paver)
Mosey back to infield
Relay race 2 times around infield
Audible to 3 laps!
Mosey back return rock!

Burpesides galore (Suicide with Burpees)
2 Burpees
4 Burpees
6 Burpees
Last trip back 10 Burpees at starting point

Finish half with run to end 10 Burpees
Run back 5 Burpees and hand off to Funhouse

FunHouse QIC
Mosey to infield for Flap Jack (all excercises X30)
Leg Up/Downs
Plank Punches
Leg In/Outs
Hands up Merkins
Protractor
Marc-tar-jai (sp?)
Hello Dolly
Mountain Climbers
Russian (Ukrainian) Twists
Plank Jacks
Freddy Mercury
Quick Scissors
Up/Down/In/Out/Protractor Finale…. Did I miss anything? Seemed like we did more!

COT: YHC brought up the fact we need each other and that we should and do encourage each other in both working out and doing the right things. Although we have all chosen to do the wrong things in the past, we can now look to each other for accountability and encouragement! Let’s all make an effort to EH a Sad Clown to encourage them and in turn they will encourage us! Iron sharpens Iron!
If you get the opportunity to read Freed to Lead by Dredd and OBT, do it!

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Cage Match

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22 pax (including 1 FNG) entered the Cage at WEP for 60 minutes of inescapable pain.

The Thang

Santini kicks off in lead

Warm up sequence at parking lot — mountain climbers, peter parkers, merkins, parker peters

Run to open field along 160 near WEP sign

COP (in rapid fire sequence with odd-number reps) — SSH, merkins, CCD, imperial walkers, slow squats, single leg lunges, sumo squats

Form two lines facing each other and partner w/man in opposite line

5 min continuous round of burpees/bomb jacks/merkins in sync w/partner

Multiple Seal Team sit up sequences interspersed with flutter kicks

SSH

Hand off to DD

Run to far corner of WEP and drop into Freddie Mercurys

Run to bottom of hill and reconnect w/partner
Partner 1: Bear crawl up hill/run down
Partner 2: Continuous bomb jacks
(flapjack + 3 cycles)

Run to soccer field and drop into peter parkers

Mosey to bleachers for more partner pain
Partner 1: Continuous derkins
Partner 2: run across field and back
(Flapjack)
Partner 1: Continuous dips
Partner 2: run across field and back
(Flapjack + repeat both cycles)

Line up on sideline

Side lunge walk left/side lunge walk right, karaoke left/karaoke right, sprint backward

Two lines facing each other in plank position

Partner handshake planks R/L, Merkins, Diamond merkins, Wide arm merkins

Run to end of field and line up on end line for suicides to end of soccer field and back

COP — plank jacks, plank, grave digger left, rock hoppers, plank, grave digger right

Run home

COT

Naked Man Moleskin

Welcome to FNG/One-Niner — solid first outing!

Happy Birthday to Rooney!

Invasion of Rock Hill takes place next weekend — see you there!

 

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Pre-Blast: F3 The Fort Introduces “The Hog” Part 1

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The Fort is proud to announce the launch of its inaugural CSAUP event, “The Hog and the Coyote” a multi-legged CSAUP event. Leg 1 named The Hog is outlined below, leg two named The Coyote, take roots after a recent SC bill passed into law that allows night hunting of wild hogs, coyotes and armadillos (yes armadillos). Thus the first two legs are named and armed, the third leg (aka The Armadillo), has potential to be created to consist of post CSAUP event ACRT beverages and food.

This will be the inaugural launch consisting of leg 1, The Hog

Event details – 

When: Saturday May 31, 2014, 0630 launch

Where: F3 The Fort AO- Alcatraz (Runde Park, Tega Cay, SC)

What is it: An ~8 mile course, launching at Alcatraz, 15 min bootcamp workout, mosey to Golden Corral, 15 min bootcamp workout, mosey to The Fort, 15 min bootcamp workout.

Estimated completion time: approx. 2 hrs

Logistics: Pax will meet at WEP (aka The Fort) at 0600 to leave half the cars there, pax will consolidate into remains cars to drive over to Alcatraz, the cars that remain at WEP will be used as return vehicles at completion of event.

More info: Hydration packs are recommended, there will be a couple water stops to refill them along the course.

Bring your own fuel, Stinger Waffles, goo, etc. We will have coffeteria post event if there is interest.

Note this is leg 1 only of this CSAUP event, leg 2 (The Coyote) and post event leg 3 (The Armadillo) will be added in the near future.

Sound off in the comments section to HC.

Got questions, we got smart a$$ answers – TheFortF3@gmail.com

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And then there were 2…

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Golden Corral had a large group this soggy Tuesday morning compared to the Block Party at W.E.P.  I walked out the door at 0455 to be greeted by a pretty strong rain only to have it turn to a few drops by 0515.  So when I embarked on W.E.P. to see CSPAN as the only other member of the PAX this AM, it had me even more amped to beat the rain.

The Thang:
3/4 lap around W.E.P.
SSH x 40
Dead Lift x 20
Squat x 25
Moroccan Night Club x 25
Drill Bits with 10 Jump Squats, 20 Merkins, 30 Hello Dolley’s at each
Bear Crawl from park sign to first tree (20yds)
Reverse Lunge Back to sign
Bear Crawl back to first tree (20yds)
Side Lunch Back to Sign
Jack Webb 1×4 for a total of 10×40
X’s & O’s x 15
Slow Freddy’s x 15
V-Up x 12
Slow Russian Twist x 20
Mak Tar Jah x 20
Super Belly x 20 then pull the cord and hold it for a 15 count
SSH x 20

COT:
It was my honor to lead a Marine in an early morning workout. Had I not been Q’ing this morning, I might’ve sad-clowned or even fart-sacked. God had other plans. Keep the PAX in prayers, especially those going through challenging times and life transitions. They may not always speak them but they’re there.

See you next time.
Maximus

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