Category: The Fort

The Fort: Sandbag Sleds to a Stairway to Heaven

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17 PAX posted after a carb loading Thanksgiving day weekend.  In lieu of IKEA, Wal-Mart, Carolina Place Mall, and/or early tailgating at the Cocks/Tigers game, the Pax posted for an early morning down painment.

Shamus decided to do his first ever double down solo by posting an hour early to ensure adequate calorie burn in his shorts and t-shirt only.  (with gloves).  Only to join the Pax on-time for a cool down in his second hour.   FNG to 3 weeks later a double down!  AYE!

The Thang:

Lay out 8 50LB sandbags.

Mosey to warm up – SSH, Windmills, Merkins, SSH, Monkey Humpers, Carolina Dry Docks

Then to 3 Squad formation:  Multiple stations of Low Crawl with sandbag 25 yards, 20 Seal Team situps, up the big hill Bear Crawl, down stairway to heaven and then back up at each lightpole do ascending burpees 1 – 5, then to Devils Pass for a down the camelback and up 20 merkins, back to first station.  Rinse and Repeat (a crowdpleaser)  Squad leaders organized choice exercises until PAX completed.

Sequence through bear crawl, bomb jack, and low crawl with Sandbags.  2 times.

Alternate LBC, Merkin, LBC, Merkin, Flutter, Merkin quickly

Repeat Sandbag sequence.  Then teams alternate with sandbag crawl, one team on Dips/Pull ups (10 each), and the other running sprints around playground.

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Game Plan – Black Friday Style

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4 PAX braved the cold, traffic and brutality of the Black Friday crowds to get some Chicken and Wisdom at Game Plan.

Proverbs 20 was full of advice and God’s word on many subject including wealth, character, laziness, virtues and separating good from evil.

Key verse:

9 Who can say, “I have made my heart pure;
I am clean from my sin”?

Basically, who can admit they are a mess and need Christ to come into their heart?

Cobra Kai is on Q and will be training us through Proverbs 21. Come to the Chickfilet dojo for some wisdom next Friday.

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Line Dancing in the Gloom

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26 Pax posted on a balmy fall morning for a pre-Thanksgiving feast of pain.

The Thang

WWL in lead

Warm up lap around WEP

COP – Mtn climbers, Spiderman climbers (YHC still feeling them on Mon!), SSH, Squats, Burpees

Line up along tree line
+ High knees/butt kicks down and back
+ Karaoke down and back
+ Side shuffle down and back
+ Bear crawl half/lunge walk half (down and back)
+ Crab walk half/lunge walk half (down and back)
+ 5 frog jumps, sprint down / 10 alligator merkins/sprint back (repeato)
+ Sprint down and back (repeato)

Merkins x12, Freddie Mercury x20, Wide arm merkins x12, Flutter x15, Partner decline merkins x12, Russian twist x20, Diamond merkins x14

Handoff to Double D

Four lines, 2 doing Makhtar N’dyae and 2 doing Railroad hops (rinse and repeat)

Run across park

10 Burpees OYO

Run to Springs lot

20 Sumo squats

20 SSH

Run to Springs courtyard and line up along brick flower bed

Pushorama — Carolina dry dock x15, Dips x 20, Decline merkins x12, Jumping lunge x12 (rinse and repeat)

Run to Springs wall and split into 2 groups
+ Group 1 60 Sec People’s Chair
+ Group 2 Continuous LBCs (Flapjack)
+ Group 1 Wall pull ups x10
+ Group 2 Burpees x10 (Flapjack)

Run back to parking lot

Plank sequence

COT

Naked Man Moleskin

It was post when you want day as Cash emerged in the gloom wearing neon for a rest break after 5 miles of a 10 mile run.  WWL dropped midstream to take care of family biz.  And finally, Package posted at end of run just in time for COT and Chickateria!

Lots of mumble chatter throughout as the Pax relished the pain.  Everyone took it in stride with a smile on their face just like Santini’s Bulldogs took that Clemson beat down all the way to the bank.

“On the line”…WWL sounded like a craps table captain in Vegas!

You know the beatings are serious when CSPAN begs for more running…2x on this day, first with a second helping of sprints w/WWL and then again during Pushorama.

As if old isn’t old enough, the Pax put CSPAN and YHC in our place during COT with the “Saved by the Bell” references for our FNG/Belding.   Welcome!

 

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Wa-Wa or Kum & Go? It ain’t that cold…

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6 Pax posted at The Armory Monday morning making a down payment on planned overindulgence in Turkey & Dressing.

The Thang:

Full speed across Church parking lot and then kettle bell up walking balance

Armory COP:

  • Imperial Walker
  • Squat
  •  USMC Push up / Slow Merkin
  • Parker Peters
  • Peter Parker
  • SSH
  • Carolina Dry Dock
  • Windmills

Kettle Bell = Discussion included favorite convenience store chain = Deacon was extremely uncomfortable with the Kum & Go. Wa-Wa and QT seem to be the highest quality.

  • Figure 8
  • Around waist
  • Halo
  • Triceps
  • Curl
  • Cross curl
  • Squat

Apply, rinse, & repeat.

Onto AB Lab

  • Dollies
  • LBC
  • Slow      flutter
  • USMC      push-up
  • Freddie
  • SSH

COT

Naked Man Moleskin

Boy Band was the only true born and raised southern gentlemen with a coat that got out of bed today, enough said about that.

Thursday is at 0700 followed by Baxter Fun Run.

3rd F Friday morning Chicken and Wisdom with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

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Game Plan – EAT MORR CHICKIN AND WIZDOM!!

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SurprisedCow

EAT MORR CHICKIN AND WIZDOM!!

9 Knowledge seeking PAX Attended Game Plan this morning as we covered Proverbs 19.

We broke into 3 groups to get a little more participation and perspective on the word.

For verses 1-9, some key points included:

5 A false witness will not go unpunished,
and he who breathes out lies will not escape. – Telling lies will catch up to you!!

verses 10-19

17 Whoever is generous to the poor lends to the Lord,
and he will repay him for his deed. – What are you doing with God’s resources and are you serving his people??

verses 20-29

23 The fear of the Lord leads to life,
and whoever has it rests satisfied;
he will not be visited by harm. – Knowing the Lord gives us peace when all around us is chaos.

Game Plan will be open for Business on Black Friday. Proverbs 20!!

 

 

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The Push and Pull Method

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32 Pax posted at The Fort looking for a motivating start to Thursday.

The Thang:

Laces out took out at full speed across WEP

Laces IN COP:
Slow walking warm-up SSH  to first drill bit

  • Imperial Walker
  • Squat
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parker
  • SSH

Faster walking warm-up to second drill bit

  • SSH
  • Carolina Dry Dock
  • Windmills
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parkers

Partner up = Partner Push & Partner Pulls to four drill bit (crowd favorite)

Mosey to bottom of hill

Jacob’s ladder = Merkin top and bottom (Comedians and Math Majors = 1 on bottom & 7 on top)

Mosey to playground

Partner up = Pull-ups / lap / pushup / lap / pull-up / lap / pull-up / lap

On to AB Lab

  • Dollies
  • LBC
  • Slow flutter
  • USMC push-up
  • Slow dead cockroach

Run home

COT

Naked Man Moleskin

Happy Birthday Boy Band & SAW.

Next week Thursday is at 0700.

Thursday WEP is still the best show in town offering something for everyone.  Runners came back in exhausted and Laces In returned energized.

Continue prayers for Noah, answered prayers for Boy Bands daughter’s surgery, and many prayers for Fun House’s wife & kids during her trip.

3rd F Friday morning Chicken and biscuits with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

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The Fort: Sandbags and limp bizkits

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22 PAX at The Fort on a damp, cool morning.  Santini and CSPAN at the helm.  After a tough day of sandbags, squats, and a chicken biscuit at the chickateria that did not work out for Package (after 3 failures to launch), the PAX fought through with a great workout for all.

The Thang:

Santini in lead:  Superman flys to warm up, Windmills, Merkins, SSH, Carolina Dry docks, Peter Parkers, Parker Peters.  Line up on trees – 50% run 50 yards, 10 LBC, repeat at 60% with 15 LBC up to 100% sprint with Freddy Mercury.   Platoon formation for Squatarama.  Squad leaders then take PAX on Stairway to heaven, Merkin, Burpee, LBC, Squat Sequence.

CSPAN in lead:  Duck walks, Lunge walks, and then found our little friends of Sandbags left over from Marine Corps Birthday.  8 waiting for us at top of Jacobs hill.  After a disaster of mathmatics, PAX formed into 8 teams each carrying sandbag for 5 steps, press above head, hand off to partner, do a burpee, and proceed to alternate in that sequence around the deck.  At the drill bit markers we did some form of burpee, squat, merkin (blacked out).  As Time Warp proceeded, we concluded with a tribute to our brothers and sisters in the Phillipines with sandbags around the clock in a circle for fire drill.  Then handed off above the head.

COT

Moleskin:  2 new FNGs posted strong today with great attitude from the PAX.  Some nervous tension about the SC/Florida game today resulting in hostilities at the chickateria.

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Baryshnikov 22

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More PAX than degrees this morning at The Fort; 23 Posted for a TBQ Laces In and Laces Out instead of staying in the FartSack, 22 degrees at launch. TClaps to the PAX for supporting me on my VQ on a very cold morning. Sets of 22 or a derivative of it (or our best) this morning in honor of the chill, good thing it was colder than initially forecasted as the first segment of lower body would have made Mikhail very proud of the PAX this morning. Thanks to F3 Metro for some fresh inspiration.

Time for the Thang…

Mosey to the upper deck lot behind Close Development Center

COP

Seal Jacks x 22

Low Slow Squat x 11

Baryshnikov x 11 each side

SSH x 22

Jumping Lunge x 11

Monkey Humper x 11 (Crowd Favorite)

 

Lap around the lot

 

Seal Jacks x 11

Low Slow Squat x 11

Baryshnikov x 11 total

SSH x 11

Jumping Lunge x 8

Monkey Humper x 11

 

Jack Webs (1:2) x 6

Diamond Merkin x 11

Peter Parker x 11

Carolina Dry Dock x 11

 

Mosey over to Development Center walk with hand rails.

Partner up

1st partner pull ups under hand rail x 10

2nd partner People’s Chair against wall while partner 1 completes set

1 & 2 Switch

Rinse and Repeat once

Plank while PAX finish

 

Mosey to Ft. Mill Hill

Backwards Bear Crawl up the hill to the ridge

Run to top of hill

Run down to ridge

Forward Crab Crawl down from ridge

Plank while PAX finish

 

Mosey back to launchpad.

 

Plankorama

LBC x 22

Plankorama

6″ Plank x 30 seconds

NakedMan Moleskin

Checking the forecast the night before indicated a balmy 28 degrees to start the morning off. The plan for the Thang was sets of derivatives of the morning low (ex. 28, 14, 7). Well upon waking at 4 AM and checking the temp it was only 22 degrees which in turn, turned out to be a blessing for the PAX as I called an audible on The Thang and we were working with derivatives of 22 degrees (22, 11). As the PAX rolled in, some were well layered and some maybe hardened by prior years in northern snows were sporting shorts and light long sleeves. To each his own. The mood was relatively chipper despite the brisk weather, thankfully no wind. About 4-6 PAX rolled out for Laces Out while the balance of us did a mosey to the upper deck lot.

What started out as an innocent warm up soon became a good ole lower body beat down. Thanks to Sundancer @F3Metro for some inspiration at my cube the day before, I decided to layer in a few specialties from F3Metro. Insert the Baryshnikov compliments and honors to Lee at F3Metro for trademarking the maneuver. I decided to keep the Baryshnikov simple and omit the jump at the end of the front lunge then back lunge since it was the first time for the The Fort PAX with the new exercise. Maybe next time! After my favorite, the Jumping Lunge, we inserted another F3Metro favorite, the Monkey Humper. After the lap around the lot and Rinse and Repeat, by the time we got around to the second session of Monkey Humper’s the true honor came as our expose was witnessed by an early morning driver by. Surely they were thinking “What are 20 dudes doing bent over in a parking light in the dark bouncing up and down?” Sounds like a simple exercise but a real pain after honoring Baryshnikov with five other lower body exercises before it. The grunting and Mumble Chatter was in full effect.

After some partner up fun we headed over to the hill. Another crowd favorite as we did a Backwards Bear Crawl up the hill. The ridge which initially seemed close, felt like it was not to be found once we started the crawl. More grunting and Mumble chatter.

As we headed back to Walter Elisha park the Laces Out PAX were arriving with icicles hanging from their bare legs. COP for a little core work to finish off a genuine TBQ.

Announcements

PAX bring your canned goods Saturday morning to the The Fort workouts. Collection through the end of the year.

3rd F Friday’s, Chicken and Wisdom.

Prayer Requests & Praise Reports

Mission team from Forest Hill headed to Columbia on Saturday, as well as Chino Grande’s wedding coming up in Columbia. Also consider supporting Chino Grande’s family and their mission work, follow and track here: http://chinitogrande.wordpress.com/

Triple Claps to the Fort Mill Boy Scouts for collecting and donating over 10,000 lbs of food and providing it to a local church food pantry.

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Grab your Saturday morning treats….

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15 Pax braved the frozen Tundra of Alcatraz. 3 FNG’s posted, showing the PAX how effective EH’s are applied. Trucker the take Helm for first half.

COP

Merkins x10

Squats x20

Imperial Walker x20

SSH x20

Sumo Squats x20

LBC x20

Mac-tar-jai x15

Mossie to baseball filed and split into 2 groups

1st group walking lunge to outfield fence and sprint back; 2nd group wall sit until all PAX return

Switch

Rinse and repeat 2xs

Mossie back to other baseball field

LBC x20

Hello dolly x20

Russian twist x20

Freddy Mercury x20

Line up along edge of field, sprint to other side of field, 10 merkins, sprint back

Rinse and repeat 3xs

Grab the Saturday morning treats (bricks) and keep arms up to sky with the bricks as you do leg raises x15

Hand off to Funhouse

pavers

FWB (Fun with Bricks) – HIIT (High Intensity Interval Training)

30 secs work, 15 secs rest X 4 sets each exercise

Plank Punches, Herpies, Moving Merkins, Freddy Mercury, Switch Kicks, Russian Twists, Superman/Airplane

Finish with Plank-O-Rama

COT

Moleskin – A great effort from the Pax during a very cold and brick-filled morning.  A dozen regulars with 3 FNG’s using bricks to warm up Runde field was very inspiring.  No Glove Novemeber was brought to a scretching halt this morning.  PAX are encouraged to continue to bring FNG’s but also bust some bones on the fartsackers…. you know who you are… ryhmes with Bojangles and Free Bird…..

Funhouse

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The Fort – Isn’t “Laces In” the Non-running Thursday Group

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32 faithful made it out to a crisp, South Carolina morning.

Laces Out: 5.25 miles to Baxter and Back (@ a swift pace, I’m sure)

Laces In: Pre-workout thoughts about what is important to each of us. Loss often allows us to re-calibrate our priorities. The PAX was asked to think about what matters most to them in life.

The Thang

Jog into downtown Ft Mill, setting up camp in the grassy area just short of the train. Gazelles (Funhouse) plank until everyone arrives.

SSH x 20

Jumping Lunges x 10

Squat x 10

Mountain Climbers x 10

Peter Parkers x 10

Parker Peters x 10

Mosey to parking lot at top of “big hill”.

30 seconds- Burpees, 30 seconds- recovery, Sprint to other end of parking lot, 30 seconds of recovery. Rinse & Repeat x 6 (crowd pleaser)

Mosey to other end of parking lot

Merkins x 10

Mosey to WEP for Mary (Listener’s Choice) – Plank Sequence while we wait on PAX

LBC x 10

Hello Dolly x 10

Rosalita x 10

Bicycle x 20

Superman, Airplane, Parachute, Sea Turtle sequence for 10 count. Rinse & Repeat

Maktar Jai x 10 (or maybe 5)

Russian Twists x 15

Run around second light on Stairway to Heaven

Head to COT

Moleskin

YHC was a little unsure about making his maiden Q after taking a couple of weeks off, but that quickly subsided once he breathed the fresh air of the Fort Mill Gloom and was greeted by the PAX.

Rumor has it that some of the PAX were glad a “non-runner” was leading; meaning surely we wouldn’t go off campus. Some of the PAX questioned the length of the recovery built in to the Burpee sequence, but that subsided after the first or second rep. That was taken directly from a Spartan Workout of the Day email (Rating: 1-5 scale, Strength 4, Endurance 4, Speed 5).

Pretty sure it was the first workout I’ve attended with Cable Guy where he didn’t dust us with the previous night’s dinner….or maybe he did and I was breathing too heavy to hear it. Special thanks to my boy Rock Thrill for making the trip over to The Fort. I appreciate the support. Special thanks, as well, for sharing your brother’s story and for taking the lead on the Joe Davis Memorial Run.

Good to see regulars and some newer guys that I haven’t seen before. By allowing for audibles on the burpee/sprint sequence (keep doing burpees if you don’t need recovery / do planks if you can’t do burpees), I was trying to make sure all PAX got in a good morning’s work. Hopefully, I didn’t disappoint. I laughed tonight as I tried to listen (through my heavy breathing) to me saying names into the recorder. I appreciate the opportunity to lead and am thankful for the opportunity to know & be among you.

Good work today, brothers. Aye!

Beacon

Reminders:

* First Double Down Opportunity of 2014: Jan 4, 2014 @ WEP. click the link. Use the promo code.   http://f3nation.com/2013/10/20/convergence-and-5k-run/

* Third F Friday @ 6:00AM. Chick-fil-a Baxter. Deacon leading  Proverbs 18

* USMC Convergence @ MYERS PARK HIGH SCHOOL, NOT WEP.  11/10/13 @ 7:00AM-8:00AM Click the link    http://f3nation.com/2013/11/02/usmc-convergence-all-pax-welcome-1110/

 

 

 

 

 

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