Category: The Fort

A train, pain and cereal falling like rain

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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!

 

 

 

 

 

 

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Getting Down To Business

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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.

 

 

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It’s a Block Party, not a Pity Party

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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!

 

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F3 Dads of The Fort – Pre-Blast

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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

 

 

 

 

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Groundwork and Partner Carries

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21 strong men from The Fort decided it was time for more Good Livin’ in their lives.

Before we started it was time to remind ourselves before we run through this CSAUP SPEARHEAD  workout that we need to APPRECIATE the blessings and opportunity we have in our lives.  A lot of men and women of our military have sacrificed their lives or bodies and would give ANYTHING to have the chance to do what we do just one more time.

The Thang:

10 Spartan Burpees (Little Baby Jog up the trail)

10 Spartan Burpees (Partner Carries to the triangle – figure it out!)

COP

IW x 10

Merkins x 10

Windmills x 10

Mountain Climbers x 10

Squats x 10

(Partner Carries to the front field)

Warm-up Over.

80 yard Bear Crawls

80 yard Bear Crawls (Crowd Pleaser!)

40 yard Army Crawls

40 yard Army Crawls (Crowd Pleaser!)

Line-up for Over Under

Run it back with Tunnel of Love

Shimmy Shim-Shim

(Partner Carries to other side of the park)

Rugby Sprints x 5

–  LBCs

–  Merkins

–  Freddy Mercury’s

–  Mountain Climbers

–  LBCs

(Mosey to the bottom of the hill)

Jacob’s Ladder x 7 with bear crawls up and 8-count body builders at the top (YHC did not make it)

(Line up facing the park with objective the tree-line on the other side)

Bear Crawl/Army Crawl/Up to the tree-line

(Almost done but a long way from home)

Partner Carries around the trail with 10 Spartan Burpees at the mile markers

Finish at COT

 

Naked Man Moleskin:

That was an intense SPEARHEAD workout and the Pax answered the call every step of the way. YHC viewed most of this workout from the 6 and saw some impressive performances.  T-Claps to Red Banjo who is a freaking machine.  There is nothing that can stop him or even slow him down although he’s never gone up against Sarah Connor so we’ll see.  Big T-Claps to Cobra Kai as the only other man to endure this beatdown with a fully loaded ruck.  T-Claps to CK for also committing himself to a future GORUCK Challenge.  This hopefully gave you a taste of your Welcome Party to come.  T-Claps to WWL for not checking his Twitter feed for the long sleeves and long pants heads up.  That one had to hurt the knees and elbows.  T-Claps to all the Pax for crushing that one.  You guys are stronger than you realize and are an inspiration to YHC!

Finally thanks to Beast for reminding us all to identify our passion and have the courage to follow it!  Aye!

 

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Because That Was So Easy

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19 men made the decision to push their bodies and each other on an absolute perfect morning at Alcatraz.

The Thang:

Jog around the Runde ballfields, avoiding the freshly chalked baselines.  Stopped for an occasional dose of Side Straddle Hops, Imperial Walkers, Carolina Dry Docks, and Slow Squats.

Mosey to the dugout for the People’s Chair.  Group 1 Light jog to the fence and back.  Group 2 enjoyed the chair.  Continued flap jacking with Karaokes, and Backwards runs.  Did 2 sets picking up the pace on the second.

Mosey to the other field and lined up.  Lunge Walk half the field and Bear Crawl for the other half.

Ab Lab:  45 seconds on and 15 seconds off – LBC’s, Freddy’s, Russian Twists, and Dolly’s.  Rinse and Repeat for 30 seconds on and 15 seconds off.

Hand off to Cornhole and everyone grabbed 2 bricks and didn’t let go until the following was complete.

22 – Plank punches front
20 – Arm Twists
20 – Military Presses
20 – Plank punches sides
20 – Squats w/ overhead press
20 – Curls
20 – lunges w/ overhead press
20 – Standing Tricep extensions
1,2,3,4,5,4,3,2,1 – Jack Webs 1-2
20×2 – Roman chair – punches
20 each side – lunge & reach
10 – Push up releases
Bear crawls
Lunge, kickback, curl, military press
20 SSH

 

Moleskin:

Thanks for the opportunity to lead a great group of men.  The impact that we are making on ourselves, each other, our families, and in our community is truly outstanding.  Lots of announcements including: The Mud Run this coming Saturday, Cereal Collection continues  until next Saturday.  The Fort Mill Care Center’s Mobile Food bank will be at St Phillips on Friday April 11th from 12:30 – 4, heavy lifters needed.  If you are interested in Q’ing, see your site Q.

Keep each other and our families in your prayers this week.

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The (Green) Wave of Pain

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The warm weather brought out a crowd.  It also prompted Package to break out the sleeveless shirt.  Look at the guns baby!

There were two Laces Out groups today.

Group 1 did the Baxter Loop.

Group 2 got lost in Fort Mill on a 6.5 mile excursion lead by The Beast.

Green Wave took the Q for the first time and decided to get in some hill work to help those preparing for the BRR.

The Thang:

We started with walking Imperial walkers followed by lung walks.

Short jog to WEP sign for COP

25 Side straddle hops

25 mountain climbers

25 windmills

20 Merkins

Jog toward downtown to base of hill on back side of government building

11’s Merkins and LBC’c.  Run to church at top of hill.  10 burpees back downhill.

11’s Diamonds and Russian Twists.  Uphill 10 burpees and back.

11’s Wide arm and Freddy Mercury.  Uphill 10 Merkins and back

The hills were alive with the sound of Cable guys cheese intolerance and having to dodge the fast moving delivery trucks.  Either way you did not want to be in the line of fire.

Short jog to brick wall for wall sits and suicides.

Jog back to park for quick ab lab.  7 sets of 10.

COT

Great work out there today guys.  Good to see a look of old faces back out.

Remember Bible Challenge tomorrow at Eternal church

Bring your boxes of cereal.

Saturday for paint ball. Hit up Crab Cakes for more info.

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Cereal Drive Challenge

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The Fort PAX,

Back in the late Fall we did a Food Drive for the Ft Mill Care center. The PAX collected just over 200lbs of food to be donated to the center. Well Done!

We are now going to ask you…..no I Challenge you to step up again in this way.

It will not be a long drawn out food drive, but a precise strategic special operations maneuver just right for men to accomplish.

A CEREAL DRIVE!!

cereal

Beneficiary: The Children’s Attention Home (Home for abused and Neglected kids)

  • The home houses, feeds, clothes and educates 42 kids
  • Kids eat….a lot!
  • They love cereal and not the yucky kind. Seriously…they specifically asked for the Good Stuff we all loved as kids.

Details:

  •  What: Each man to bring 5 boxes of cereal with goal of 250 plus from the PAX (See Challenge)
  • Where: Bring to any workout and turn in to the “Who” pax members
  • When: Now through Saturday April 12, (4/2-4/12)
  • Why: First step in building relationship with Children’s Attention Home
  • Who: Chicken Hawk, Senator Tressel, Cake Boss will collect items

The Challenge:

  • PAX goal is 250 boxes collected (approximately 4 boxes per man)
  • For every box short of 250 the PAX will do 1 burpee
    • For math majors 200 boxes collected – 250 goal = 50 burpees
    • Better 251 plus collects – 250 goal = HAPPY KIDS AND HAPPY PAX!!
    • Peer Pressure is encouraged!

 

Let’s get it done!!

 

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Workout Dujour – Sponsored by Digiorno

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Twelve men avoided the temptation of fartsacking and were awarded with a heavy dose of merkins and a lower body beatdown in perfect Alcatraz conditions.

The Thang:  White Lightning on Q

Mosey to the Tennis Courts

SSH x 50 / 10 Merkins – IW x 20 / 10 Merkins – Slow Squats x 20 / 10 Merkins – CDD’s x 10 / 10 Merkins – Mtn. Climbers x 15 / 10 Merkins

Split into opposite corners of the courts:

Lunge Walk to Corner / 10 Merkins – High Knees to Corner / 10 Merkins – Lunge Walk to Corner / 10 Merkins – Butt Kickers to Corner / 10 Merkins – Windmills x 15 / 10 Merkins

Partner up: Partner 1 – Suicides – Partner 2 – Plank Punches x 3

Bear Crawl across courts / Run back / Reverse Bear Crawl / Run Back

Plank O’Rama and 50 LBC’s

Handoff to Jekyll:

Sneaky Lunge down / Run back – Ski Twists 60 seconds – Squat Walk / Run Back – Monster Truck Tire Jump / Run Back – Apollo Ohno x 20 each leg – Rinse and Repeat

Superman 30 seconds – 20 LBC – Superman 30 seconds – Hello Dolly – 100 LBC’s

40 Bomb Jacks intermingled throughout – The PAX kept finding “Wet Spots”

Moleskin:

Many excuses could have been made to fartsack this morning.  However, these men decided to push themselves as well as each other and continue to strengthen our bodies and our friendships.  As always, it is an honor to help lead a group of men that push each other to be stronger physically and spiritually.

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The Fort: The Fall of Shadowman…

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18 Pax posted in the damp gloom for a soccer field smack down amidst rain and a random 5k competing for the park.

Moleskin:

At the conclusion of the workout, Santini discussed the idea of our shadow.  Thinking about the shadows our lives cast and how we are called to not live in a shadow of who we are as men, but filled with purpose and passion, locked cocked and ready to rock for impact in our communities.  Step out of the shadow of who you are as a man and live out loud in your authentic self on task and on mission.  Death to Shadowman.

The Thang:

MacGyver on Q:  Mosey to COP, SSH, Merkin, Slow Squat sequence.  Mosey to Soccer field for Station sweat party.  5, 10, 15 sequence and then decending of the following at 3 stations.  Station 1: Burpees, Wide Arm Merkins, Carolina Dry Docks.   Station 2:  Squats, Jumping lunges, Bomb Jacks.  STation 3:  LBC, Flutter, Freddy Mercury.

Santini on Q:  SSH 25, Mountain Climber 25, Alternate and repeat.  Line up for Defensive Back Drills:  Back pedal 15 yards, run forward 15 sprint to hash mark 50 yards.  Repeat 3 Times.  Back for SSH 50 sequence.  Mosey to other side.  SSH 25.  Defensive back drills repeat other side.  Plank, alternate plank on Tetrus exercise 50 yards with bear crawl/alternate.  Respect for Hard Drive Spartan Race completion.  Low crawl 50.  AYE!  Complete with 110 SSH marathon and reminder on the extra 10% (special request by Audit).  I’m missing something like 6 inch merkins on something but you get the gist.

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