The Coop: Ramp up…Ramp down

2014-05-28Leave a comment

QIC: Santini
When: 5/28/14
Pax: Chicken wing, chicken hawk, cakeboss, crab cakes, package, car bomb, macgyver, boy band, menthol, some guy from caddyshack name that I forgot, cash, assassin, and 2 others (regrets)
Posted In: Alcatraz, Ring of Fire, The Fort

Nothing helps the mid week slump like 45 minutes of wind sprints sprinkled in with merkins, squats, burps, and LBCs. In fact, after 12 hours I’ve done what I can to forget the session; however, I’ll do my best to recap. Essentially we ran our six’s off.

The thang:

COP: Warm up 50 SSH, 19 squats, 19 windmills, 30 Squats, 30 Imperial Walkers.

Head to the line: start with 50% runs, then progress to ramp up runs that start off slow and progress at 5% intervals every 5 yards till you reach full sprint. Rinse repeat. I forgot how many we did but as we progressed we did squat sequences, followed by sprints, then 10 OYO merkins, ramp up sprint, then Carolina Dry docks alternating. Squat sequence was 5 yards of side lateral jumps with 5 squats. 100 yards worth. Then shift to LBC and CBL series followed by Ramp Down sprints. Essentially the same but sprint then wind it down to slow run at the end.

Moleskin: COT concluded with some very heart felt prayer requests and a challenge to bring back the “man in the mirror” more to come on that. When you are shaving in the morning, and staring in the mirror, what is that one thing that is inside that you’d say if you took it away in your life, it would be better? What thing could you add that would make it better? Try asking that question for 7 days while you are shaving.

TClap |

Your Doing it to Fast

2014-05-25Leave a comment

QIC: Corn Hole and White Lightning
When: 05/24/14
Pax: Trucker, Sparkplug, McGruff, Funhouse, Matlock, Rydell/FNG, Freebird, Photobomb, Heisman, Cable Guy, Mr Clean
Posted In: Alcatraz, The Fort

13 men enjoyed perfect conditions at Alcatraz as they pushed their bodies and each other through this weekends “downpainment”.

Mosey around the grounds

COP: SSH, Peter Parker, IW, Parker Peter, Mountain Climbers, Low Slow Squat, and the Windmill x 20 each –

Karaoke across the outfield and back. Lunge Walk halfway across the outfield and jog second 1/2.

Mosey to the Hill for the cardio portion of the workout:

Jacob’s Ladder: 5 Burpees at the top of the hill, 4 at the bottom, 3 at the top, etc. Planked up and waited for the PAX to finish.

Mosey back to the baseball fields and split up. Group 1: 4 down and backs, (jog down/sprint back), Group 2: People’s Chair on the dugout x 4

Handoff to Cornhole

Mosey to Cones
Cornhole Special
Foul Line – lunge walks 1st Cone
1st Cone – 10 Bomb Jacks
1st to 2nd – Bear Crawl right with merkins
2nd Cone – 20 Sumo Squats
2nd to 3rd – Bear Crawl forward
3rd Cone – 10 Burpees
3rd to 4th – Bear Crawl backwards
4th Cone – 20 Supermans
4th to 5th – Bear Crawl left with merkins
5th Cone – 20 SSH
5th to 6th – Seal crawl
6th Cone – 20 Mountain Climbers
6th to 7th – Crab walk
7th Cone – Wall sit – till everyone arrives

2nd cone pass – sprint between cones
1st cone – 20 Plank Punches
2nd cone – 20 LBC’s
3rd cone – 20 SSH
4th cone – 20 Merkins
5th cone – 20 Mtn Climbers
6th cone – 10 Burpees
7th cone – Wall Sits

Pyramid

15 Merkins, 15 LBC, 14, 13, etc

Repeat 2nd Cone pass

Pyramid
15 Dips, 15 hello Dolly’s, 14, 13, etc

COP

This group of men continues to grown stronger in so many ways. Continue to headlock new guys and get them to join us. The physical workouts are great, but that is not what keeps us coming back. This world will try to tear us down, and we must continue to build each other up and support each other. YHC is extremely grateful to be associated with a group of men that encourage and sharpen each others bodies and minds

Please keep the PAX’s prayer requests in your thoughts and minds this week. Prayer is powerful!

On this Memorial Day weekend, don’t forget those that paid the ultimate sacrifice for our freedom.

TClap |

The Patriot – Rock Hill’s new AO has a name!

2014-05-24Leave a comment

QIC: Peach, Jekyll, Cake Boss
When: 05/24/14
Pax: Carl, Pulp, FNG-Megatron, Tatonka, Deacon, Pusher, FNG-Jamz, Posh, FNG-Frolic, Red Eye, Mayhem, Itailan Job, Airborne, Chicken Hawk, FNG-Nugent, Cake Boss, Peach, Jekyll, one missing...sorry!
Posted In: The Fort

19 PAX came to Rock Hill on this gorgeous Saturday morning and left filled with pride and accomplishment.

The PAX also named this AO “The PATRIOT”, a reference to the movie being filmed in Rock Hill, but also the fact that on this Memorial Day weekend the PAX of Rock Hill AO will remember their fallen brothers and sisters, who give us the freedom to have Fitness, Fellowship and Faith each day of our lives. The true PATRIOTS of our nation honored with an AO! AYE!!

Peach on the Q, his virgin Q, and it was very impressive!

Mosey

25 – Moroccan Night Club

15 – Wind Mills

25 – Mick Jaggers

15 – Hopping Lunges

20 – Imperial Walkers

10 – Diamond Push-ups

10 – Knuckle Push-ups

10 – Hello Dolly

10 – Freddie Mercury

Mosey

10 – Wide Arm Push-ups

10 – Standard Merkins

10 – Flutter Kicks

10 – LBCs

20 – Slow Squats

Mosey

5-4-3-2-1 Burpee Ladder with short sprints between

Cake Boss on the Q:

CB discussed the 3 F’s and the 1^st and 2^nd F’s have been in full swing during Rock Hill’s first 3 weeks, however the 3^rd F is the “dynamite” of F3. It’s what makes this whole thing explode into multiple workouts and 2^nd F events.

CB went on to introduce Maximus and his adoption of his daughter. Before going to China, she did not have access to Maximus, did not really know him other than pictures and Skype. Maximus and his M knew their daughter and are willing to do anything for her. After going to China and bringing their daughter home, she now has direct access to Maximus and is his daughter….not adopted daughter, HIS DAUGHTER! She has all rights and LOVE of Maximus and his M as any of their kids.

This is true of God our father and us as adopted children in his family. As believers we have direct access to God and rights to his riches and blessings and we can never lose that, unless we turn our backs on him. He will always be there for us, like Maximus to his daughter.

AYE!!!

Mosey to Parking Lot:

CB explains the counting and why it’s important.

Side Straddle turn and sprint

Line up in groups of 4

First group lunge walk, then sprint

Pax Squats, next group follows

Plank at end.

Mosey to grass

SSHx20

MerkinsX10

Mosey to Playground

Groups 1&2 Step upsx20

Groups 3&4 SwingAbs

Flap Jack

Plank series

Mtn ClimberX15

Jekyll on Q:

Mosey to Field

Rock throws army crawl length of field.

Partner up with medicine ball (rock).

20 left 20 rt

20 under 20 over.

Tunnel of love. X2.

Jump relay to end of field.

Squat jacks.

30 earned bomb jacks.

TClap |

And the Q is…..

2014-05-20Leave a comment

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

2014-05-13Leave a comment

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

TClap |

Not so Posh anymore

2014-05-11Leave a comment

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

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

2014-05-11Leave a comment

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?

2014-05-09Leave a comment

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