Category: The Fort

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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Preblast: Rock Hill Expansion on 5/3/14

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A new boot camp style workout in the F3 the Fort family will launch on 5/3/14 at Cherry Park in Rock Hill, SC.  We will launch from the parking lot of Sullivan Middle School located on Caswell Street. The workout will begin promptly at 7 AM and end at 8 AM with an F3 traditional “Circle of Trust”. All participants are invited for a coffeeteria after at Chick Fil A at 2415 Cherry Road.

This expansion will be consistent with the mission of F3 which is to plant, grow and serve small workout groups for the invigoration of male community leadership.

In addition, we will operate with the Core Principles which are:
F3 workouts …
◾Are free of charge
◾Are open to all men
◾Are held outdoors, rain or shine, heat or cold
◾Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
◾End with a Circle of Trust

F3 — our three Fs stand for Fitness, Fellowship and Faith — traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

For more information about this workout, please contact thefortF3@gmail.com, @F3TheFort on Twitter or to learn about existing workouts at The Fort visit http://f3nation.com/schedules/fort-mill-sc/.

For more information on F3, please visit http://f3nation.com/.

Grab a friend and tell a neighbor and come join us on 5/3/14. We guarantee it will be worth it!

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Welcome to Golden Corral – Enjoy the Buffet o’ Pain

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17 PAX posted for the first Tega Cay Tuesday beat down. It was promised that it would be warmer than 9 degrees and that was provided (by about 11 degrees). The impromptu obstacle course was brought to you by Black Ice, when you really want to bust your a$$.

The Thang

Run to Church lot for COP
SSH X 25
Merkins X 12
Imperial Walkers X 20
Mountain Climbers X 20
Squats X 20

Mosey to karate curb
Double Leg curb jumps X 40
Right leg curb jump X 20
Left leg curb jump X 20
Fast step up/down X 1 min
Double Leg curb jumps X 20
Right leg curb jump X 10
Left leg curb jump X 10
Fast step up/down X 30 sec

Mosey to Bank wall
Derkins X 20
Modified bridge with heels on top of wall X 45 sec with 20 arm pulses
Derkins X 20
Modified bridge with heels on top of wall X 45 sec

Mosey to Driving Range Hill
2 groups, first person run to top of hill with 10 burpees
Rest of group does call out excercise from next in line

Mosey back to Parking Lot for last COP
SSH X 25
Ukranian Twists X 25
Leg Raises X 25
Squats X 25
Mountain Climbers X 25
Plank Punches X 25

COT

Naked Moleskin
What a great start to the Tega Cay expansion for Tuesdays. We completed the task of naming the work out: Golden Corral – The Buffet o’ Pain. The Q’s will make sure the name fits. The location is great with lots of ad lib pain stations to make a great workout and something new everytime. Shout out to Smuggler for having nothing else better to do.

Please keep Maggie and her family in your prayers as this 17 year old struggles with cancer. Please pray for healing, peace and hope for her and her family.

To PAX – Thanks for posting and making the first beat down at Golden Corral a memorable one!

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This is not the MacGyver from the TV show – our MacGyver is fit

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21 PAX posted at The Fort for a Saturday morning beat down with MacGyver and CSPAN.

The Thang:

This was MacGyver’s inaugural Q and he did not disappoint.

Double file “Indian-Run” through the metropolis that is downtown Fort Mill.

Circle up and MacGyver lead us through a solid workout in cadence in the upper deck parking lot.

Rosalita and the FMPD did not pay us a visit.

Mosey to curb

Sprints down the hill, sprint up the hill, perform exercise, sprint across lot and sprint back to curb. Rinse and repeat times 5 (crowd favorite, many unhappy mumbles).

Mosey to lower lot, more pain, more silent counts, and good clean fun.

Hand off to CSPAN

Mosey back to WEP and line up along trees.

Arkloader sequence = Bear crawl, lunge walk, bunny hops, and a few other animals for fun.

Line up again, sprinting Jacobs Ladder with increasing Burpees and Americans on either end, group was exhausted. We had not done this much running in a while.

Circle up for AB Lab Pro

10 of each exercise, everyone called their own cadence. Kobra Kia and Santini both tossed in some new and very interesting exercises. High level of happy chatter, group definitely feeling better.

Props to our Backpack / Go Ruck Platoon for keeping up in a run heavy workout.

Slow short mosey to COT:

Naked Man Moleskin

Tuesday Tega Cay work out to launch THIS week

Stay in tune with the weekly email from THE FORT

Cockpit Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

 

 

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Fort Mill Twilight 5K

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As mentioned across many of the past few weeks, the Anne Springs Close Greenway will be hosting a 5K Twilight Trail Run in our back yard.  It is an event for all ages and all abilities.  There will be the hard core trail runner and families with kids and many walkers bringing up the rear.

Who will join me?

Several of our brothers and I with our Ms ran this last year and had a great time.  After the race, there will be awards, a band, dinner and, yes, a beer truck.  Plan to bring some cash for beers and a lawn chair.

See the link below for information and registration.

http://sportoften.com/events/eventDetails.cfm?pEventId=12414

Who is in?

Hard Commits:

Menthol, Santini, Kobra Kai, ???????????

The Shovel Flag will be posted………..

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