Category: The Fort

A lesson on endurance in more than one way

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11 PAX posted at WEP for the 0515 block party.  I promised a beatdown on Monday night so I knew we must have some heavy endurance excercises.
The Thang:
Mosey almost a full lap around WEP to Warm up and circle up by the playground by the statue:
SSH x 15
Mountain Climbers x 10 hold it
Merkins x 10 hold it
Parker Peters x 10
Low Slow Squat x 10
Fast SSH x 20
Mosey to the part of the field where the jacobs ladder hill is:

Partner up and line up facing the hill about 300yds out (Im not good with distance so it could be shorter or further)

Partner 1: Sprint to the top of the hill and back
Partner 2: Do burpees until partner 1 gets back and then rotate

When partner 2 gets back both partners bear crawl to tree #2 (270yds away from the hill)
Repeat Partner sprints and burpees then bear crawling to tree 3 (250 yds away).  Repeat sprints and burpees and then bear crawl to tree # 4 (230 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 3 (250 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 2 (270 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 1 (300 yds away).  Repeat sprints and burpees and then plank until all PAX have finished.

Mosey to the Playground keeping your same partner:

2 sets for each partner:
Partner 1 does 10 pull ups while partner 2 runs a lap around the playground.  Rotate.

2 sets for each partner:
Partner 1 does bench jumps until partner 2 runs a lap around the playground. Rotate.

Mosey back into the field for ab lab:
Each PAX was able to pick a exercise and call the cadence.  I cant remember them all but I promise our abs were burning.

Mosey to COT

Romans 5:3-5
More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

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March Madness at The Armory

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13 sporting souls showed up for some hot Kettle Ball action in the grand theme of NCAA March Madness. 64 (or 68) down to the Round of 32, Sweet 16 to the Final Four…  Needless to say our effort was notably better on the asphalt than on our paper office pool brackets.  Q had mathematical challenges… which were kept in check by the PAX.  Appreciate the “assist”.

The Thang:

Warm Up… Field of 64 (or 68)

  • 15 Imperial Walkers
  • 15 SSH
  • 15 Squats
  • 9 Merkins
  • 10 Wind Mills

Little Indian running before Survive and Advance…

  • Form two lines, one KB per line, Indian run around parking lot.
  • Pass the KB from front to back
  • Sprint on up to the front with the rock

Round of 32…

  • 10 Upward KB swings
  • 10 KB curls each arm
  • 10 KB tri extensions
  • Sprint down and back of parking lot x2

Sweet 16…

  • 16 KB figure 8’s – each direction
  • On the deck – 16 KB bench each arm
  • 16 KB LBCs
  • Lunge halfway, sprint halfway x2 – end of parking lot and back.

Elite 8…

  • 8 Merkins on the KB each arm
  • 8 KB overhead squats
  • 8 ATW high, mid and low
  • High knee sprint down and back of parking lot

COP – Final 4 Minutes of Mary…

  • An assortment of pain – Rosalitas, Merkins, Plank Ups/Plank Downs, Protractor, Flutter, Bicycle, et al.

COT:

April 5 Paintball in RH.  2:30 pm.  Crab Cakes is Q.  Contact him with your HC.

April 26 Twilight 5k Trail Run.  Sign up and enjoy the band, BBQ, and beer with F3 brothers and the family.   https://www.sportoften.com/events/eventDetails.cfm?pEventId=12414

F3 @ Rock Hill’s Cherry Park.  Starts in May.  Interested in Qing….contact CSPAN. Prelim site checks underway…. It’s ripe for punishment in The Thrill.

Big-ups for Hard Drive completing his 1st Spartan Race. Atta boys all around.

Thanks for the opportunity to Q ‘er up boys.  I will work on getting better next go around.

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The name of the game is: flexible hips

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10 strong at the third week of #GoldenCorral (even though every time I hear the name, I think of the place I will send my parents to retire and die) and we did not disappoint on the buffet of pain.

The Thang:

Warm up jog, 2 laps

COP

2 burpees

30xSSH

4 burpees

20xImperial walkers

6 burpees

20xSquats

8 burpees

15xMountain climbers

10 burpees

10xGrave diggers left

8 burpees

10xGrave diggers right

6 burpees

10xMountain climber right

4 burpees

10xMountain climbers left

2 burpees

Mosey end of parking lot, partner up

Partner one on the wall for wall sits, while partner two does:

Butt kicks half way, jog half, repeat going back

Flap jack

Partner one wall sits, partner two high knees

Flap jack

Partner one wall sits, partner two side shuffles

Flap jack

Partner one wall sits, partner two karaoke

Flap jack

Partner one, 2-10 counts of BTW (balls to the wall) followed by wall sits, partner two The Beast (full suicide with 5 8-count body builders at each line)

Flap jack

Mosey to hill of broken golf dreams (there is a now closed driving range there)

Plank-o-rama

Partner one hill sprint, partner two freddy mercury

Flap jack

Partner one hill sprint, partner two flutter kicks

Flap jack

Partner one hill sprint, partner two hello dolly

Flap jack

Partner one hill sprint, partner two mac-tar-jive

Flap jack

Mosey to COT

Moleskin

Great workout in the Corral this morning! We continue to push our limits, push each other and prepare for the day at hand. Jekyll couldn’t have said it any better when he shared words of how “busy” is a blessing and how we should be thankful and optimistic that we’re staying busy from 0515 to 2100.

I think Jekyll also gave him self the Golden Corral handle of “white chocolate fountain”…. coupled with Funhouse’s comment during karaokes “you’d like a man with 5 kids would have better hip movement”

CSPAN was a no-show… probably to embarrassed by his March Madness bracket.

Good work men.

WWL

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Fort Tournament Challenge

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PAX –
Who is up for a March Madness tournament challenge?  For all those interested, join us on the ESPN “F3 The Fort” Group and complete a bracket.  PAX are encouraged to complete one or as many as necessary to advance their chances.  
 
Each bracket will be $ 10……..Winner will have the honor of picking up the 1st round of drinks at the next 2nd F and donating his proceeds to F3 Foundation or FM Charity of his choice.  
 
I hate to say it, but I will have to pull for Florida.  Painstaking, but better than Duke.
  
The ESPN group name and password are below.      
Menthol

This message is from Jay Neal who is challenging you to play Tournament Challenge on ESPN.com.

Get in on the excitement of this year’s NCAA Men’s Basketball Tournament. Compete against other fans as you fill out a bracket and earn points for every correct pick! Come out on top and you could win a $10,000 Best Buy gift card. Get a group together and earn plenty of bragging rights among your friends by winning it all. Best of all, it’s free to play and win.

Get in the action now:
http://games.espn.go.com/tournament-challenge-bracket/en/group?groupID=439501&groupp=aWxvdmVtZXJraW5zA&invitesource=email&inviteuser=NDcwNDM1NTM3A&ex_cid=invite-email-tcmen

Group:           F3 – The Fort
Password:     ilovemerkins

Here’s what else they had to say:     “We are a strong as the strongest man when we stand together, arm to arm, locking shields”……..Dredd.

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The Fort: Not one burpee…

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32 Strong Posted at The Fort for a Spring morning beat down.  Compliments of Santini and Dredd.

Great to have EG leadership down to the upper upstate and land of cheap gas over the last few weeks.  We wait for the full audit to be published….until then we keep going.

We remembered our PAX who headed out for Go Ruck last night.  Thier courage to do something bigger than themselves.  (Crab Cakes, Package, Cable Guy, World Wide Leader)

We are always as strong as the strongest man when we stand together, arm to arm, locking shields. – Dredd

Santini on Q – COP

SSH warm up, Merkins, Imperial Walkers, Carolina Dry Docks.

Move to Pain Platoon.  Squad formation.  Squat on commands, lunges, walk, sprints.  Seal Team Sit ups with flip to Merkins.  Rinse Repeat.

Dredd on Q – COP

SSH, Ab lab, Merkins x 400 in varying formations.  (Chuck norris, Jackie Chan, and some other marshall arts stuff I forgot)

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No Place To Hide

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7 PAX ventured out to WEP to enjoy the early morning gloom.  We had a smaller group than normal today and as was mentioned a few times that with a smaller group there isn’t really anywhere to hide.   Everyone pushed themselves today and should be feeling it later.

The Thang:

Warm up ½ lap around WEP

COP – Side Straddle Hops, Imperial Walkers, Slow Squats, Merkins, Mountain Climbers, Mak tar jai, plank punches

Mosey to the hill

Jacob’s Ladder – 1 burpee at the top increasing each trip for a total of 7 burpees

Mosey to the playground

Jump Squats X 10

Merkins X 20

Dips X 30

Run a lap

Three sets of these, with incline merkins on the 2nd set and decline merkins on the 3rd set.

7s with pull-ups and 8 count bodybuilders.  Start with 1 pull-up and run to path and do 7 8-count bodybuilders.  Continue this until you reach 7 pull-ups and 1 8-count bodybuilder.

Mosey to the tree line

Bear crawl to the 1st tree – 10 merkins

Crab walk to 2nd tree – 10 merkins

Bear crawl to 3rd tree – 10 merkins

Crab walk to 4th tree – 10 merkins

 

Suicides using the same 4 trees.

3 MOM – LBCs, Freddy Mercury, Hello Dollies

COT

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Wheel o’ Pain – Part Deux

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16 PAX wandered into the gloom of Harris Tetter’s Lot to see what was being served up on the Buffet o’ Pain at the Golden Corral! When the cones come out for the Wheel, everyone knows(now) that it sucks to get stuck with the 15 Burpees right from the start (right DD?).

The Thang

Run the lot

Find way to the Hill
6 minutes of Sprinting up with a jog recovery down – about 9 trips?

Mosey back to Lot
Wheel o’ Pain – added bonus of +1 Bomb Jack when at the middle cone for every trip = Total 105 Bomb Jacks
30 Peter Parkers
30 lunges
25 LBC
10 Burpees
25 Mountain Climbers
30 SSH
15 Merkins
30 Parker Peters
30 Plank Punches
30 Freddy Mercury
25 Squats
30 Hello Dolly
15 Burpees
Missing one…….

Mosey to Suicide track
3 sets of suicides with 3 stops, plank and wait after each one
1 Big suicide with 25 yard intervals, 3 intervals

Mosey for Abs
Multiple Up and Downs, In and Outs with a healthy dose of Scissors – about 3.5 minutes

COT

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The Peter Brady experience

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23 PAX entered a sloppy and wet WEP for a beatdown of all body parts. T claps to both OBT and Sleuth for their support and attendance at the Fort. There was a question of puberty for both Qs during the workout based on the weak cadence (the Peter Brady reference).

The Thang

Pusher in the lead

Split into 2 groups, Indian run around the park

COP
35 SSHs
25 Imperial Walkers
20 Windmills
20 Mountain Climbers
20 Carolina Dry Docks

Mosey to the Hill (pick a partner)

Jacobs Ladder to 7
Partner 1 – Ladder
Partner 2 – Jumping Lunges
Switch

20 Seal Team sit ups

Handoff to WWL

Mosey to open field near playground
COP
14 merkins
30 Squats
14 wide arm merkins
30 sumo squats
14 decline merkins
20 monkey humpers
14 diamond merkins
20 single leg lunge, switch legs
Face outside the COP, 10 alligator pushups, bunny hops back to COP
10 tuck jumps

Mosey

Form 2 lines, group pax in teams of 4
2 members, wheelbarrow up hill, alternating at lamp posts, return to bottom on hill tag other team of 2

2 members at home base are alternating 20 bicycle, 10 grave diggers each side, LBCs if you need it

Plank until pax finish
20 Plank walks
14 Mountain climbers (side ways, each side)

First team back on the hill for partner carries, alternating at lamp posts, return to bottom, tag other team in

Home base is doing ab lab, dealers choice until pax complete

Line up on tree line for sprint series, 6 series, pax started cheating on the start line, penalty was 10 bombjacks

COT

Moleskin

We will host Greg Pendarvis for a 3rd F meeting on 4/4/14. He will share his testimony. More info to follow from Cake Boss.

2nd F – Paintball on 4/5/14. Two teams (loser will be mocked forever). Email Crab Cakes for more info at tysonecampbell@gmail.com.

Rock Hill Expansion – We will plant the flag in Rock Hill on 5/3/14. Preblast is here: http://f3nation.com/2014/03/04/preblast-rock-hill-expansion-on-5314/. We need your assistance with this launch including PAX and Qs.

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Cock Pit – Do Something… If nothing else help a brother out

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FalconFlight

Starting with a little reminder that hit Chicken Hawk squarely in the beak last week.  Remember that there is brokenness in the world, poverty, sickness and injustice and rather than shake your fists at God.  Remember when you ask why aren’t you doing something that he created you and YOU are on this earth to do something and to make a difference to be the salt of the earth; to be the hands and feet of Jesus.  Don’t look around for someone else, don’t wait… step up now!

A platoon of Marines had nothing on the PAX this morning.  Eleven  men posted in the gloom and released some blood, sweat and tears and though teamwork we all made it through the work out. It is safe to say that other than Pusher the PAX had their fill of pull ups for a while.

The THANG:

Started by moseying to the top of the High School in a dark, cold spot

25 Side Strattle hops

20 Seal Jacks

20 Monkey Humpers

Planks (30 count)

20 Carolina Dry Docks

20 Mountain Climbers

Warm up Part 2:  Quick mosey to the bus parking lot with a football field painted on it for some partner run sprint action

After pairing up we completed alternating sprints between partners.

Running Sprint style (5 rounds, 40 yard dash)

Shuffle Sprints (5 rounds, 40 yard dash)

Karaoke Sprint (5 rounds, 40 yard                                                                                           dash)

For the main event…. Mosey to the playground for some endurance work.  Partners worked together to complete the following reps in any way, shape, form, fashion they could.

100 pull ups  / 200 dips

50 Burpees / 150 LBC

75 Merkins / 150 Hel LO Dolly

COT

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Down, Up…..Down, Up…..Down, Up….

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20 PAX posted for a good ole fashion squat leg workout.  We will try harder next time.

The Thang:

Short jog to start.

Round 1:  Down n Up (Squats) x 10

SSH x 10

Imperial Walkers x 10

Merkins x 10

Round 2:  x 20

Round 3:  x 30

Mosey to Path

Drill Bits

One lap with Pain stations.  5 Merkins, 10 Squats and 15 Bomb Jacks at each station.

Mosey

Repeats

Line up tree line at WEP Sign.

Start to Tree 2:  High Knees

Tree 2 to Tree Sign:  Lunges

Sign to Tree 3:  Karaoke

Repeat

Repeat and sprint back

Rinse & Repeat

Rinse & Repeat

Mosey

Ab Lab

Russian Twist x 10, LBC x 10, Gravedigger L/R x 10, BBC x 10, Rosa Lita, Leg Lifts, Loooow Slooooow Fluttttters, Protractors, and much more fun……………

COT

3rd F Convergence tomorrow morning, 3/7 at Chickaterria.

Springs 5k Trail Run……..Come on.  Join in.  Let’s make a good showing and enjoy some music, BBQ n Beer as a F3 family.  Of course, all Ms and 2.0s are always welcome and encouraged.

Been doing bomb jacks all morning.  Googled “pics of squats.”  Settled for the clean version, but had to review them all to make sure there wasn’t anything more appropriate.

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