Category: The Fort

Lace Up Those Skates and Watch Out for Machetes

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The Thang:

Decibel at Q

Skate to the Tennis Courts

Partner up

Partner 1:

Diamond Merkins

Imperial Walkers

Wide Arm Merkins

Partner 2:

Suicides on Tennis Court

Switch

 

Partner 1:

Staggered Merkins

Imperial Walkers

Staggered Merkins

Partner 2:

Suicides

Switch

All together

Suicides x2

 

Lunge Walk around tennis court with reverse lunge walk at baseline

Rockette Squats

50 yard sprints x14

Lunge Walk around tennis court with reverse lunge walk at baseline

Military Merkins x15

 

Hand off to Trucker:

7 burpees
10 Merkins
10 squats
5 rounds

LBC 30
Hi low 25
X o 7
Butterfly 5
Lunge squat walk
Sprint 2xs
Firemans carry

10 Merkinou
10 squats

3 rounds

Skate back to Park

Moleskin:

Despite Senator Tressels worry of the ice getting in the way we were able to skate out of trouble and into a great beat down.  We have to credit Truckers 24 hour car ride odyssey in the snow for some new and imaginative beat down material.  Several abandoned cars brought out concern from cable guy for a machete bearing murder lurking behind a tree. Fortunately we all returned to COT with all our limbs intact.

 

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Cock Pit @ NAFO – Stairway to Heaven

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Stairs

The snow held out for great work out in the blustery cold (by Charlotte standards).   Okay so I’ll admit that workouts always look easier and quicker on paper than they do in the Gloom.  Bear Crawl sprints on the basketball court seemed like a good change of pace but for those that attended Crabcakes beat down yesterday they may have been a little much.  Needless to say we didn’t have DNF in the group… Men I tell you MEN!

The THANG:

40 Side Strattle hops

30 Wind Mills

25 Monkey Humpers

Planks (regular, 6 inches, left arm / right arm high)

20 Imperial Walkers

20 Mountain Climbers

20 Peter Parkers

 

Warm up Part 2:  Quick mosey to the playground at Sugar Creek.  Let’s line them up on the base line and do some old school wind sprints

 

Running Sprint style + 5 burpees

Rinse and Repeat

Bear Crawl sprints (editorial note… you can’t imitate the speed of a bear when you only have two legs) + 5 burpees

Crab Crawl sprints (Wow, what a knot this one created in the triicepts) + 5 burpees

Backward running sprints + 5 burpees

Whoever said getting to heaven was easy!  The stairway to heaven routine is just a reminder that there are always bigger hurdles that follow the previous trials of life.  The road is narrow…. But the prize is eternal!

10 – Burpees

20 – Pull ups

30 – Mule Kicks

40 – Bomb Jacks

50 – Maq tar Jai (?)

60 – Dips

70 – Air Squats

80 – Merkins

90 – seconds of rest

100 – LBC

COT

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Joe Davis Run: A Special Thank You

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Dear F3Nation,  specifically the PAX of Area 51 and The Fort,
    Please accept my apology for  the belatedness of this post, but I was awaiting some final numbers to share  with you as I did not want to chance  understating the impact you made on January 4th,  2014.
On behalf of the  Davis family, the Boyd family and Keystone Substance Abuse Services, I want to thank you for your participation in  the January 4th Convergence and 2nd Annual Joe Davis Memorial Resolution Run  5K!
Together, with your  help, over $22,500.00 was raised that Keystone will be able to use for programs  to help those suffering with substance abuse and addiction! This is up from  $18,000.00 last year.
This year’s race  drew  650 registrations which netted 507 finishers. Last year, in  comparison,  543 registered and 397 finished!
When I initially  mentioned the race during announcements at a Foxhole post several months ago, I had no idea how the race  would be impacted by the group of men called F3 Nation that I proudly call my brothers. I simply  wanted to invite everyone.
So, when Honey Bee told me that a Convergence had been proposed in conjunction with the race,  I was honestly overwhelmed, but very  excited!
The morning of the  race was really something to behold as the  community witnessed almost 80 men from Area 51 and The Fort post to  workout at Walter Elisha Park, many of whom did not even know me or my family personally, but were simply there  to support a cause they believed in.
I watched  teamwork and camaraderie at its best as everyone set up tents, heaters, and  coffee. As the Shovel Flags were  planted at the race Finish Line, my immediate thought was, “This is how  we, as men, make a difference.  This ‘I Am Third’ in its truest  form.”
I smiled as I recalled The Starfish Story  below- 

The Starfish Story

Guest Author – Deanna  Josephadapted from The Star Thrower
by  Loren Eiseley
1907 – 1977Once upon a time, there was a wise man  who used to go to the ocean to do his writing. He had a habit of walking on the  beach before he began his work.One day, as he was walking along the  shore, he looked down the beach and saw a human figure moving like a dancer. He  smiled to himself at the thought of someone who would dance to the day, and so,  he walked faster to catch up.

As he got closer, he noticed that the  figure was that of a young man, and that what he was doing was not dancing at  all. The young man was reaching down to the shore, picking up small objects, and  throwing them into the ocean.

He came closer still and called out “Good  morning! May I ask what it is that you are doing?”

The young man paused,  looked up, and replied “Throwing starfish into the ocean.”

“I must ask,  then, why are you throwing starfish into the ocean?” asked the somewhat startled  wise man.

To this, the young man replied, “The sun is up and the tide is  going out. If I don’t throw them in, they’ll die.”

Upon hearing this, the  wise man commented, “But, young man, do you not realize that there are miles and  miles of beach and there are starfish all along every mile? You can’t possibly  make a difference!”

At this, the young man bent down, picked up yet  another starfish, and threw it into the ocean. As it met the water, he said, “I  made a difference to that one!”

    Romans 8:28 says,  “And we know that for those who love God all things work together for good, for  those who are called according to his  purpose.”
This is a verse that Melissa and I were raised to cling  to in all things, good and bad.
When God decided he needed Joe back 4 years ago  and our family lost  a man, a son, and a brother, it was no different. Nevertheless, it was and  is tough. We wondered when we would see the  “good.”
On January 4th, at  Walter Elisha Park, we saw it .
Often, we do things and  we never really know if it makes a difference or  not.
But, I can tell you that  we made a difference that day. Numerous people approached me, my sister and my  mother and thanked us for our efforts to bring awareness to substance abuse and  addiction, many sharing similar stories of struggles and even  loss. 
We feel that if even ONE  person was impacted positively by the race and can be freed from the chains  of addiction, then Joe’s death counted for good and in that, we  rejoice!
Addiction is an awful  disease and its reach is hard to comprehend it is so large, but we feel like it  is our call and purpose to do  whatever we can to help so that others may be spared of the loss we  endured.
It is truth that none of us is as strong as all of  us.
Each of  you made a difference on January 4th and we are eternally grateful for your  efforts. In fact, it has come to my attention that Senator Tressel and Cake Boss  took it upon themselves to follow up with Keystone and volunteer in the weeks  after the race!
T Claps to them for  that!
I am so proud to be affiliated in the community with  each of you and with F3 Nation and hope we can do it again next  year!
See you in the gloom.
Rock Thrill 
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Block Party 2: Electric Boogaloo

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It was a seasonable morning in the Gloom with temperatures hovering just above freezing.

3 of the PAX opted for the Laces Out loop to Baxter in the darkness.

On this cool morning, 13 Laces In PAX started to lay a foundation for a hard Core by slinging some block… the only thing missing was some mortar even though Cable Guy tried.

Warm Up:   COP

25 –  Started with Side Straddle Hops

25 – Wind Mills

25 – Low-Slow squats

25 – Monkey Humpers

15 – Ski Jumps

Main Course:  Time to start slinging the Cinder Blocks; here fore called the Block .  Weighing in at a respectable 365 ounces (22.8 lbs) the blocks weighted slight more than an eight ball (22 oz) but the side effects are much more palatable in the long term.

The PAX completed two rounds of Block slinging, toting, lifting and dragging… FUN!

Phase I: Run 1/3 mile with the Block

  • Overhead carry
  • Farmer Carry
  • Free carry (any way you can get it across the line… on your head, shoulder, back, chest

Phase II: COP exercises with the Block

  • 25 Dips
  • 25 Thrusters
  • 25 Situps
  • 25 Bicep curls
  • 20  jump overs

Finish with the Ab Lab:

  • 25 LBC
  • 25 Hello Dolly
  • 15 Merkins (non ab… special request from Cable Guy)
  • 40 seconds of superman
  • 25 Rosalitas

COT

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Salute to Ryan from Audit & CSPAN

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What is turning into a normal routine Audit / CSPAN challenge you to push beyond normal comfort zone.

The Thang Round 1:

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

The “Ryan” x 5 cycles:

7 Pull-ups

7 Dips

21 Burpees

25 minutes worth of “fun”

The Thang Round 2:

Jack Webb to 6 on (1 to 10 ratio) –“crowd pleaser”

Line up along tree line:

Series of bear crawl and walking lunches

Series of duck walk and walking lunges

Circle up “Peter Brady voice at Q”

Ab Lab and Planks way to long and held too long, still recovering from my voice giving out and an ugly Bronco game.

COT:
Audit reminded us about the Firefighters like Ryan who was killed in the line of duty by the person he thought he was helping. Extremely sad story.

Many thanks to DD for “passing the torch” on Tuesday, we appreciate his commitment and to keeping us involved

COCK PIT launch tommorrow be there 0515 NAFO High School

Naked Man Moleskin = Check weekly email for updates and details

Blue Ridge Relay = See DD

Paint Ball =See Crab Cakes

2/7/14 first meeting for Bible Challenge group = See Pusher

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

CSPAN-over & out

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Baker’s Dozen Beatdown

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13 PAX welcomed the warmer weather (it’s all relative) at Alcatraz in Tega Cay. Sweat Shirts, hats, pants (Aticus) were all shed during the 2nd half. “No Pants February” will continue to infiltrate the rest of the PAX slowly but surely….Funhouse and Senator will make sure of it.

FunHouse at the Q:

Run around Runde into COP
SSH X 40
Imperial Walkers X 20
Mountain Climbers X 20
Something else X 20

Mosey to the “Hill Down the Road” (catchy name huh?)
Run to top (1 trip) then 10 Burpees
Run to Bottom then top (2 trips) then 1 minute of plank punches\
3 trips the 30 squats
4 trips then 20 merkins
5 trips then 15 Carolina Dry Docks
6 trips then 10 Bomb Jacks

Hand off to Maximus:

Split the Group in Two:
Group 1 – Continuous Ballz to the Wall

Group 2 – Facing right for a low shuffle to the fence and sprint back. Facing left for a low shuffle to the fence and spring back.

Rotate

Beginning of the grounding entertainment

Mtn Climbers x 20

Up/Downs

Grave Diggers x 15

Up/Downs

Super Belly/Mak Tar Jah/Super Belly/Carolina Dry Dock x 20ea

Indian Bear Crawl (Crowd Pleaser)

Over Unders (another Crowd Pleaser)

Jack Web 1×4 for a total of 8×32

Form 2 lines facing each other for:

Mountain Rollers (Mountain climber followed by seated rolls) x 5 left then right…REPEAT

Seal Situps

COT

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Preblast – Abundance of Pain transforms to the Cockpit #TheFort

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Launch of the #Cockpit, Wednesday, February 5th at 5:15AM.

This Wednesday begins The Cockpit at Nation Ford High School in Fort Mill.  The Cockpit will be an intense bootcamp workout but will be sure to have plenty of variety.  Tell your friends, neighbors, and anyone who is interested in the core values of F3 to come on out and enjoy the beat downs. Let the Site Qs know if you have any interest in leading a workout and will be sure to build a steady rotation to vary the workouts.

We will meet in the parking lot near the football stadium at a new start time of 5:15 AM in hopes that an earlier time will be more conducive to the PAX’s morning routine.  The lights go on around 5:30, so if you would like, bring a Pretzl light.

We are looking forward to building this workout and to grow F3 on this side of town.

AYE.

Chicken Hawk and Chicken Wing

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The Fort: Superbowl Party

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25 Strong posted at The Fort this morning.  2 FNGs one from Rock Hill, showing promise for our expansion plans in the spring.  DD and Santini in the lead.  DD kicked off with a word of truth around “HARD”.  We sometimes have to make hard choices in our life that while seemingly difficult in today’s context, actually save us from Harder choices in the future.  Said differently, Life is always hard, its just how and when you want to deal with those hard choices.  Being at F3 on a cold morning proves that point with making the hard choice.

We then proceeded to have a hard workout.

DD on Q:

Warm up run out of the park.  Mosey to springs parking lot.  Went into 2 lines for SSH.  Groups of 4 for sprints around the lot.  Each corner with stations.  1:  20 Carolina Dry Dock, Bear Crawl, then 10 Bomb Jacks, sprint to corner 10 Burpees.  bear Crawl, then 20 Squats.  Rinse and repeat.

Mosey to upper lot for 10 merkins, 10 Freddy Mercury, 10 Sumo Squats.  Rinse repeat slower, and then Rinse repeat even slower.  SCREAM!

Santini on Q:

4 Big hill sprints.  Up and down.  Football Drills for the Superbowl.  Wide receiver drills – jam partner while they run 40 yards, switch and run back.  Rinse repeat times.  Off the line drills where partner locks up as other partner drives legs off the line for 10 yards.  Bomb Jacks in between each set of football drills.

Carolina Dry Dock, Wall Push ups, and Moroccan night clubs – Mosey to Flag for pledge of allegiance.  Take it in for COT.

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Game Plan – Proberbs 29 – Cooler Heads Prevail!

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9 men seeking wisdom gathered at Chickfilet to see if the Cow could explain humility! The Cow had nothing to add, but Proverbs 29 had plenty to feed us.

 

As we circled around to discuss “The Word” this week, we found in Proverbs 29 kicked up some of the language a notch, by using works like havoc, hate, rage and ruin. Throughout Proverbs we have been told, it is not God’s plan that leads us to bad places, but our own decisions. We need to seek the Lord, surround ourselves with good councilors, and make decisions wisely….not in haste!

Some Key verses this week:

1 He who is often reproved, yet stiffens his neck,

will suddenly be broken beyond healing.

When we refuse to change our ways or repent, which means turn away from, we endanger ourselves beyond any bounds.

11 A fool gives full vent to his spirit,
but a wise man quietly holds it back.

How many time do you hear, Think before you speak? Let’s slow down and use our minds before our words get us in trouble.

20 Do you see a man who is hasty in his words?

There is more hope for a fool than for him.

More of verse 11, don’t let words fill you with regret or guilt. Be wise with the tongue.

23 One’s pride will bring him low,

but he who is lowly in spirit will obtain honor.

Pride will lead to humility eventually because our pride will bring us to our knees…. ”I can do it!” Go in with Humility first and you will be honored and respected by all.

Great group discussion today. Guys are really helping one another and sharing insights and views. The Word is coming alive at Game Plan for sure.

Prayers for the Millen Family who lost their husband and father to liver disease.

Prayers for those whose marriages are under attack and that they can get on the road to recovery.

Prayers for unemployed or underemployed that they find peace and comfort in that God will provide alongside their diligent search for work.

Next week is 3rd F convergence with Bible Study Challenge Crew. Please try to attend…this is exciting to see men sharpening men with the word!

 

Two Chapters of Proverbs left…..31 total in 33 weeks….Impressive PAX!

 

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A Punishing Stiffarm was Delivered to Leon this Morning

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stiff arm

13 men gathered on the frozen tundra of Walter Elisha Park and went Toe to Toe with the remnants of Leon.  Pax 13 – Leon 12.

The Thang:

1/2 Lap around WEP

COP

SSH x 20

CDD x 20

IW x 20

Mtn. Climbers x 20

Low Slow Squat x 20

Peter Parker x 20

Run Remaining Half Lap around WEP

Running the Posts:

Post 1:  10 Merkins

Post 2:  10 Merkins / 10 CDD’s

Post 3:  10 Merkins / 10 CDD’s / 10 Dips

Post 4:  10 Merkins / 10 CDD’s / 10 Mountain Climbers

Mosey to the Bottom of the Hill:

10 Derkins / Bear Crawl Up / Run Down x 3

Back to the Posts:

Post 5:  10 Merkins

Post 6:  10 Merkins / 10 CDD’s

Post 7:  10 Merkins / 10 CDD’s / 10 Dips

Post 8:  10 Merkins / 10 CDD’s

Handoff to Decibal to help us get a jump start on our bathing suit abs:

Mosey to Playground and Partner Up

Hanging Ab Crunches / LBC’s – Rinse and Repeat x3

Circle Up

Winshield Wiper

Freddie Mercury

Rowboat and Canoe – (Crowd Favorite)

Heel Touches

 

Moleskin:

It was an honor for YHC to lead a group of men that dared to get out of the fartsack and attack the frigid temps this morning.   Great to see Deacon back in the saddle this morning.  Praises go out to Noah and Evan, as their health continues to improve.  Prayers for continued wisdom and guidance as the PAX plans initiatives for 2014.

The men of The Fort have motivated, pushed, and challenged me in many different ways over the past several months.  Thank you, I am very grateful,

 

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