Category: The Fort

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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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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