Category: The Fort

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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LOG UP!

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Last week Santini asked The Fort’s resident Rucktards (YHC and Package) to put on a SPEARHEAD type workout for the local Fort Mill Pax.

Despite multiple Twitter warnings to not show up due to the level of suck that would take place – 17 hardened men set out into the windy gloom for a workout that would make the leaders at SPEARHEAD proud.  (Note:  Red Banjo the only badass to grab the extra ruck!)

The Thang:

Ranger Run – 10 Spartan Burpees

Ranger Run – COP

Windmills x 10

Mountain Climbers x 10

IW x 10

Warmup Over

Exercise #1 –  80 yard Bear Crawls

Exercise #2 –  80 yard Bear Crawls (crowd pleaser – early!)

Exercise #3 –  40 yard Army Crawls (get your junk in the dirt)

Exercise #4 –  40 yard Crab Walks

Exercise #5 –  40 yard Inch Worm

Exercise #6 –  The Wiggler (you have no arms or legs now MOVE!) as far as you can go

Exercise #7 –  100 yard Sniper Drill (I’m down!)

Exercise #8 –  100 yard Sniper Drill (I’m up! – another crowd pleaser)

Exercise #9 –  80 yard Over/Under

Hand it over to Package – Rally point Crab Cakes Truck – pick out your favorite log.

LOG UP!  Find a partner.

Stairway to Heaven with increasing burpees and switching log with partner

Squats Rinse/Repeat switching log with partner x 20

Merkins x 15

Squats Rinse/Repeat switching log with partner x 20

Merkins x 15

LOG UP!  Ranger Run to bottom of the hill

Log Carries up and down hill while partner planks x 5 for each

LOG UP!  Ranger Run to playground

Partner runs around playground while parter max out on dips

LOG UP!  Ranger Run to lower park for 6MM

LBCs, FM, Dolly, Superman, LBCs, Rosalita, Merkins, Superman, Flutter Kicks.

COT

From the Mumble Chatter it sounded like the Pax got an adequate taste of some good livin’.  It was  great to be leading such a great group of men who powered through an intense SPEARHEAD level workout.  Goes to show you that anyone of you can do a GRC – the hardest part will be having the guts to sign up.  Challenge yourself and each other in 2014.  Let’s not forget that F3 Custom GORUCK Challenge is March 14th.  Read the back blasts of previous one’s – no one regrets doing one and most mark it as a crowning achievement in their life (except WWL and 10^2).

Leadership Meeting for 2014 F3 Activities in Fort Mill is Thursday Jan. 30th at Santini’s house – bring a chair.

Paintball has 20 HC’s and we’ll be picking a date soon.  More to come.

Bible Challenge is set to meet next Friday Feb. 7th. at Chick Fil A 0600 to discuss the first 4 assigned chapters.  Get reading!

Let’s learn to appreciate everything that we are capable of in our lives, gentlemen!

Crab Cakes

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“It’s a balmy 26 degrees.”

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19 men ventured out of their warm fartsacks for a chilly beat down by Cornhole on his inaugural Q. Unlike his name… this was no tailgate game.

The thang:

Warm up on the path

High knees to the post – SSH x 20

Butt kickers to the turn – SSH x 20

Lung walk to the playground – SSH x 20

Jog to the post – SSH x 20

COP

30 SSH

30 Imperial Walker

30 Slow Squats

10 Merkins

20 Mountain Climbers

20 Windmills

20 LBC

Mosey to Hill

Reverse Jacobs ladder

Burpees at top 7,6,5,4,3,2,1

Squats at bottom 1,2,3,4,5,6,7
Mosey to Playground

Line up facing path

PAX choice from left to right

Person calls exercise for pack while he runs to path and back.

(Trucker calling for Burpees was a crowd pleaser)
Mosey to Tree Line

Bear Crawl sideways, karaoke

Partner up P1-Suicides, P2-bomb jacks
Marys

20 LBC’s

20 Flutter Kicks

COT

– Praise for Decibel’s 2.0, Noah, with his feeding treatments.

– Reminder for Chicken & Wisdom tomorrow at 6am at Chick-Fil-A.

– Great to see the return of Cable Guy. Not so great to hear and smell the return of Cable Guy (although he claims, “Whoever smelt it… dealt it.”)

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I Hear Banjo’s, Paddle Faster

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Good turn out on what is expected to be the warmest day of the week. PAX’s were ready, Q was ready, Great workout – 28 strong

The Thang:

Warm up job around park, circle up in center

50 SSH
20 Imperial Walkers
20 Standing Lunges
20 Squats
20 Peter Parkers – elbow plank when finish
20 Parker Peters – elbow plank when finish
10 Spider Man Push-Ups

Mosey to Hill

2 sets of 10 decline Merkins
20 High Slow Flutters
20 LBC’s

Modified Jacob’s Ladder to 5
Run to top of hill, burpee’s, bear crawl down

Mosey to Playground – partner up en route

Partner 1 sprint 40 yards to path and back
Partner 2 10 pull-ups – switch, then 10 dips, switch

20 Mountain Climbers
20 Rosalita’s
20 Hello Dolly’s

COT

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I Hear Banjo’s, Paddle Faster

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Good turn out on what is expected to be the warmest day of the week. PAX’s were ready, Q was ready, Great workout – 28 strong

The Thang:

Warm up job around park, circle up in center

50 SSH
20 Imperial Walkers
20 Standing Lunges
20 Squats
20 Peter Parkers – elbow plank when finish
20 Parker Peters – elbow plank when finish
10 Spider Man Push-Ups

Mosey to Hill

2 sets of 10 decline Merkins
20 High Slow Flutters
20 LBC’s

Modified Jacob’s Ladder to 5
Run to top of hill, burpee’s, bear crawl down

Mosey to Playground – partner up en route

Partner 1 sprint 40 yards to path and back
Partner 2 10 pull-ups – switch, then 10 dips, switch

20 Mountain Climbers
20 Rosalita’s
20 Hello Dolly’s

COT

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