Category: The Fort

What’s All Of This Commotion?

Leave a comment
  • 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.

TClap |
0

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

Leave a comment

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!

TClap |
0

Make that 3 laps and a side of Flap Jacks…

Leave a comment

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!

TClap |
0

Cage Match

Leave a comment

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!

 

TClap |
0

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

Leave a comment

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

TClap |
0

And then there were 2…

Leave a comment

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

TClap |
0

A train, pain and cereal falling like rain

Leave a comment

A beautiful morning at The Fort brought out 13 Pax to make their downpainment before setting off on spring break adventures.

The Thang

Partner up at the start

Dynamic warm-up:  Imaginary jump rope, SSH x20, lunge walk up parking lot hill to Ardrey St , run to Springs parking lot, backwards run, karaoke left, karaoke right Merkins x10 OYO

Mosey to Wall o Pain

Partner 1: Wall pull ups x10 / Partner 2: Donkey kicks x10 (flap jack)

Backward lunge walk across parking lot / side lunge back (repeat w/opposite side lunge on return)

Repeat wall pull ups & donkey kicks

Run to far Springs building

People’s chair / Balls to the wall (three cycles w/ CCDs x10 prior to the final BTW round)

Mosey to walkway rails

Partner 1: Continuous rows + pull ups / Partner 2: Step ups x20 (repeat w/10x count on second round)

Run to playground at Memorial Park….chooooooo choooooo…. WAIT…train’s a  comin’…time for an audible…OMAHA! OMAHA!

Detour to field beside train track, line up and wait for train, GO!!! (all out sprint as train passes)

Pax are gassed…time for another audible…COP for core work

Hi slow flutter x15, scissor kicks x 15, Superman (acapella skills need work!)

Back on track…run to playground at Memorial Park and start LBCs

Bear crawl around playground over mounds (now known as “The Double Ds” thanks to mumblechatter!)

Line up along retaining wall

Partner 1: Derkins x10 / Partner 2: run down hill, Bomb jacks x10, run back up (flap jack)
Partner 1: Dips x20 / Partner 2: run down hill, Jumping lunge x20, run back up (flap jack)
Rinse and repeat whole sequence

Run back to Springs parking lot on 160

Burpees 10x OYO

Run to playground at WEP and start Freddie Mercurys

Partner 1: Pull-ups x10 / Partner 2: sumo squats (rinse and repeat)

Mahktar N’dyae x15

Run to Fort Mill History Days exhibits (by request from Twister….IMHO, the HL Hunley looked more like a nice BBQ pit than a submarine)

Run home

COT

Moleskin

It was a great day for The Fort!  Brothers conquering the Mud Run in COLA, the Cereal Challenge harvesting 338 boxes for Children’s Attention Home (crushing the goal of 250!) and a small group of Pax (those not doing the mudder thing and not yet headed for R&R) sucking in some gloom and pushing the limits in an inspiring effort.

There was no room for slackers today and that became apparent early when WWL repositioned Chicken Wing on the wall pull ups….no, if you are 6’+, you don’t get to do pull-ups on the 7′ end of the wall!

The pressure continued to be applied by Twister on the final round of People’s chair where his 20 count moved in 1/2 increments — atta boy!

The impromptu sprints against the train brought out a real test for the Pax, and Chicken Wing, WWL, and MacGyver rose the highest in that challenge — good BRR training!

Rumor has it that The Fort pax might be a little soft when it comes to pull ups.  With the Fitness Challenge coming to Block Party on April 22, YHC felt the need to give the pax some needed work in that area….thus, the three different rounds of pull up related work today.  Will have to see if the Alcatraz boys can measure up to those from The Fort.

Terrific banter today about generosity and the importance of giving TIME as well as treasure, especially to family & children.  Great words from Deacon and Cake Boss — “Children spell Love
T-I-M-E”.   Great stuff!

Finally, T-claps to all Pax for the awesome support of the Cereal Challenge!  Wonderful leadership from Cake Boss, Chicken Hawk, Sen Tressel and CSPAN!   And a special shout out to Cobra Kai who knocked something on the order of 100 or more — well done, Shihan!

Proud to lead you all today!  Have a safe and relaxing spring break!

 

 

 

 

 

 

TClap |
0

Getting Down To Business

Leave a comment

8 fine PAX showed up for a heavy beat down on a fine Carolina morning at The Coop.  Cake Boss collected a large haul for The Cereal Challenge for The Children’s Attention Home, but we still have some major work to do to reach our 250 box goal.  Let’s finish out strong this Saturday! After some fine camaraderie and the disclaimer that the PAX would be in for a fine workout, the PAX got right to work.

The Thang

Mosey to NW corner parking lot for warmup.

SSH x 20

Windmill x 20

Merkin x 20

Mosey to LAX practice field for Tabata Time! 8 reps, 20s per rep, 10 sec betweens reps.

  1. Burpees
  2. Jump Squats
  3. Merkins
  4. Mountain Climbers
  5. Carolina Dry Docks
  6. Smurf Jacks
  7. Abs (LBC, Freddie Mercury, Long Slow Flutter, Russian Twist) 50s each

We had a surprise fly bye from Lederhosen with a cereal drop off as he was running around Fort Mill at speeds that would make The Flash envious.  After some pain, Cable Guy references, plenty of grunting, and encouragement, the PAX moseyed to the band lot to finish out strong

Partner Up.

Partner 1 to run 200 yard sprint, Partner 2 does Merkins.  Switch.

Partner 2 to run 200 yard sprint, Partner 2 does Bombjacks.

We hit our time limit and moseyed back to COT.

Prayers out to our brother Bill in South Charlotte who is battling brain cancer and to Carter to overcome the repeated earaches he has been experiencing.  Finished out with The Lord’s prayer.

 

 

TClap |
0

It’s a Block Party, not a Pity Party

Leave a comment

12 pax posted at Block Party to expand their lungs and stretch their legs on a pain-filled dash around downtown Fort Mill.

The Thang

Short jog to center of WEP

Warm up routine across park toward Springs buildings — lunge walk, backward lunge walk, walking Imperial walker, karaoke left, karaoke right, squats

Run along 160 to parking lot between Springs buildings —  plank sequence, 15x burpees OYO, Freddie Mercurys

Run to flags at Memorial Park – Sumo squats, Pledge of Allegiance (thanks, CSPAN!)

Run to Confederate Park downtown — People’s chair, 10x wall donkey kicks (rinse and repeat), 15x Hello Dolly

Run to Main Street — curb step ups, backward curb step ups, 10x staggered curb merkins (R/L)

Run to church parking lot on Tom Hall — 10x CCDs, 10x Jumping lunge, 25x Flutter

Run to church steps — Partner up for Sweet Baby Jesus

Run to parking lot near police station — 10x Monkey Humpers (aka The Miley)

Run to playground at Memorial Park — 15x Parker Peters, bear crawl sequence over hills and around playground interspersed w/lunge walk

Run home and follow RB’s lead of burpees OYO until all pax return

COT

Moleskin

The theme today was “No excuses.”  While sitting in the chiropractor’s office late Mon talking through my fitness activity of recent weeks I became disgusted at the long list of excuses — bad weather, work travel, late nights of work, family conflicts, family travel, nagging leg injury, unending sinus issues.  Pathetic!  The cure was locked in already — the chance to Q at Block Party.  Though the Excuse Monster was roaring in my ear at the point my alarm sounded, the opportunity to lead the pax today rallied me.

We sucked in plenty of gloom today and turned up the sweat!  Great job by all — keeping the pace, staying on the move, chattering away the pain and swampy weather.  Better than ground work in the mud at WEP after Monday’s rain!

Don’t forget the cereal challenge — more fiber, less burpees!

 

TClap |
0

F3 Dads of The Fort – Pre-Blast

Leave a comment

F3 Dads is coming to WEP starting in June.

What is F3 Dads?  An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?  WEP, starting June 7th,  from 9:30 – 10:30, and continuing each Saturday in June.  This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.

Who can attend?  This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 7th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?  The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities.  After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, Scavenger Hunts, etc.  Each F3 Dad workout will end in a COT and prayer.

Looking for Q’s:  If you are interested in helping me Q these workouts please let me know.  Depending on the size and age diversity of the group we might need several Q’s  at each workout.  You can DM on Twitter or email me at WoodyAxton@gmail.com

 

 

 

 

TClap |
0