Category: The Fort

Abundance of Pain – Back to School

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rodney-back-to-school

First Post at Nation Ford High School. Arrive and scope the terrain with no lights….at all! Pitch Black out there.

5:30am – Let there be light! NAFO lights popped on and the pain was delivered.

Lil Mike gave some words of encouragement and advice to take that time in the mornings to be like Jesus and prepare our hearts, minds and souls for the day ahead.

Take off on warm up lap to front of NAFO high school

COP on Band Field

  • SSH x 25
  • CCD x 15
  • Imperial Walkers x 20
  • Mountain Climbers x 15
  • Squats x 20
  • Peter Parker x 10
  • Parker Peter X 10

Mosey To Hill and Partner Up

  • Exercise 1
    • #1-Run up hill and back x2
    • #2-Burpees
    • Switch
    • Plank at end
  • Exercise 2
    • #1-Bear Crawl  up hill and run back x2
    • #2-Burpees
    • Switch
    • Plank at end
  • Exercise 3
    • #1-Run up hill do 10 squats run back x2
    • #2-Bomb Jacks
    • Switch
    • Plank at end

Mosey To Band Parking Lot for COP

  • Freddy Mercury x 20
  • Hello Dolly X 20
  • Merkins X 15
  • Flutter Kick X 20
  • Wide Arm Merkins X 15
  • Rosiltas X 20

Line up at end of Parking Lot and Partner up

  • #1 – Sprint to 50 yrd line and back X 2
  • #2 – Merkins
  • Switch
  •  #1 – Suicide Sprint to 30 yd line and then 50yd line X 2
  • #2 – Squat Kicks
  • Switch

Mosey To Main Parking Lot COP

  • SSH X 40
  • LBC X 20
  • Hi Slow Flutter Kick X 20

COT

  • 18 PAX
  • Announcements
    • Thur – Laces In/Out WEP
    • Friday – Third F Baxter Chick filet 6am
    • Sat – Alcatraz Tega Cay 6:30am / The Fort WEP 7:00am
    • Prayers
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Game Plan – Combo # 5

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Evel Knievel

16 PAX attended an  encore presentation by Evel Knievel at Game Plan this morning.

EK ordered up a Combo #5 for Proverbs Chapter 14 and split the group up into 5 small groups in order to consume all the wisdom from the chapter in our 45 min workout.

Some of the key verses are below. Triple claps to Evel Knievel for excellent leadership and insight into the word.

Proverbs 14:

4 Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox.

  • We need to invest in the “dirty work” in order to harvest the fruit in our lives. Marriage, Kids, Career….do the tough work and the crops will be abundant.

17 A man of quick temper acts foolishly, and a man of evil devices is hated.

  • Teenagers…..enough said!! Seriously, let’s be slow to anger and wise with our words when things get sideways.

26 In the fear of the Lord one has strong confidence, and his children will have a refuge.

  • Just as our children look to us for refuge (food, money, shelter etc.) and have confidence in our abilities to provide, we too need to “Fear or Respect” our God knowing he is providing our every need with confidence.

Thanks for all the participation this morning. Hope more PAX post to Game Plan and give it a chance and be inspired by wisdom.

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Game Plan – Proverbs 13

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EK

Evel Knievel took us through Proverbs 13 this morning and we explored how our words have power to bring others up and/or bring them down.

How are we using our words and conversations?? Do we shy away from opportunities to encourage or lift others up or do we step up and put ourselves out there for others.

Also, we learned we can be financially comfortable but spiritually poor and vice versa. Where are you? What are you doing with the resources God has given you?

Is it ok to be Rich Financially and Rich Spiritually? How to we tend to those that are Poor both financially and spiritually??

Here are some key verses that stood out this week:

13:7 One pretends to be rich, yet has nothing: another pretends to be poor, yet has great wealth. – Rich/Rich or Poor/Poor or Rich/Poor or Poor/Rich…where are you??

13:22 A good man leaves an inheritance to his children’s children, but the sinner’s wealth is laid up for the righteous. – Real wealth is what we pass on from our hearts not our wallets!!

Chick filet was a great change of scenery and comfortable setting.

It will be home for Game Plan going forward and the staff there was very accommodating.

Have a great week and see you all at The Fort!

FYI on the Real Evel Knievel: Best jump he ever made!!!

Sunday, April 01, 2007 Crystal Cathedral Born again/baptized by Dr. Robert S. Schuller on “The Hour of Power”
Friday, November 30, 2007 Clearwater, FL Died of complications from Idiopathic Pulmonary Fibrosis –
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Game Plan – lottery winners

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15 men gathered to discuss Proverbs chapter 12 this morning.

We took a lesson from Coach Gibbs, that in the game of life there is no better game plan than the Bible.

Some of Solomon’s key verses from this week:

4 An excellent wife is the crown of her husband,
but she who brings shame is like rottenness in his bones. Thank your wives for keeping you on the path.

9 Better to be lowly and have a servant
than to play the great man and lack bread (sense). Don’t be that guy!!

28 In the path of righteousness is life,
and in its pathway there is no death. Making wise choices has its benefits!!

Join us next Friday at Baxter Chickfilet 6:00am!

 

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Government is shutdown… but C-SPAN is on.

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31 Pax posted at a foggy Fort looking for a motivating start to Thursday.

The Thang:

Both Laces Out and Laces In took out at full speed across WEP.

Laces IN COP:
CSPAN inspired workout of Marine Corps –high intensity training

Quote of the day from Trucker “amazing how ten can feel like such a large number”

Workout involved about 40 minutes of straight cadence- “pain is just weakness leaving your body”

  • SSH
  • Imperial Walker
  • Squat
  • Slow Merkin
  • Mountain Climber – crowd favorite
  • Peter Parker
  • Parker Peter
  • Carolina Dry Dock
  • Bomb Jacks – to give our shoulders a break
  • Hello Dollies
  • Slow Flutter Kicks
  • LBC

Run home

COT

Naked Man Moleskin

Thursday WEP is still the best show in town offering something for everyone.  Runners came back in exhausted and Laces In returned unable to give high fives.

We got a whiff of a name change … and the new name was eloquently presented by Red Banjo= Welcome to Genesis (nothing to do with Phil Collins and everything to do with the first book of the B-I-B-L-E)…

Today was the first time that I got requests for bomb jacks to give the PAX shoulders a much needed break. I enjoyed the morning and appreciate the effort as many PAX pushed beyond their comfort level. Drink plenty of water and remember to be a better man today than you were yesterday.

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Game Plan – Proverbs 11

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11 PAX gathered in the first cold morning at Gameplan. It was a great discussion on values, standards, workethic and character.

Two of our favorite verses today:

21 Be assured, an evil person will not go unpunished,
but the offspring of the righteous will be delivered.
22 Like a gold ring in a pig’s snout
is a beautiful woman without discretion.

21 tells us that we live under a just God and our decisions effect more than just us. 22 tells us that not everything is as attractive as it may look at first, look a little closer!

Prayers for the Fort 1yr Anniversary gathering tonight. Bring a firend and give thanks for your band of brothers!

pig

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Jack Webb meets Jacobs Ladder

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18 PAX enjoyed a soggy Laces In as the PAX jogged to the bottom of the Jacob’s Ladder hill. 10 PAX took advantage of a cool morning to run like Forest Gump

COP consisted of:

20 Merkins

20 SSH

20 slow deep squats

12 Wide Arm Merkins

20 LBC

 

Then the fun began!

PAX was introduced to the Webb Ladder

2 Derkins, run up hill, 2 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

10 Derkins, run up hill, 10 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

2 Derkins, run up hill, 2 Jack Webbs, run down hill

Mosey to the tree line:

Walking lunges to second tree

Reverse walking lunges to fourth tree

Sprint back

Rinse and repeat twice more

 

Mosey to playground:

Double up, one runs the playground loop

Other PAX 10 pull-ups, switch, 20 dips, switch, 10 merkins

20 Russian Twists

20 high-low flutter

Hold em up

20 Freddie Mercury

Mosey back to tree line:

High step run to second tree

Sprint to fifth tree

Karaoke to walking path

COT

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The circus comes to town

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12 pax started their week off right with a little more cardio than usual at The Armory this morning.

The Thang:

Lap around parking lot

COP:

SSH, Squat, Merkins, Mountain climber

Break out the bells (20 reps each exercise, 10 per arm where appropriate)

Juggler

Tricep extensions

Figure eights

Squat

Lawn mower row

2 arm BK swing

Freddy murcery

Chest press

Lap around parking lot

Line up facing lot:

Lunge walk w/ figure eight

Russian twists

Lunge back

Alligator push ups (heard some hate hate on this one)

Schyco bunny hops back

4 Sprints length of parking lot

Repeat series another 2.5 times until the clock strikes 0600.

COT

Moleskin:

WWL mixed it up a little today and got the heart rate going pretty early this AM. Introduced a new exercise #theJuggler, Package seemed to approve.

Relatively quite this AM, partly do to a change in diet by Cable Guy (but no one is complaining) and Package only DJs his own workouts…..

Set the tone for your week men.

WWL

 

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The Showcase Showdown

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17 contestants heard the call to “come on down” to WEP for a cool morning workout. 5 pax posted at Laces Out for a 5+ mile cruise to the Land of Parting Gifts.  11 others stayed close to home base for Bob Barker’s first run at the Q. Sadly… he didn’t bring along any of Barker’s Beauties, but he did bring a showcase of fabulous workouts.

The Thang:

Warmup:

  • Half lap around WEP

COP:

  • SSH  30x
  • Merkins  15x
  • IW  25x
  • Mountain climbers  20x
  • Squats  25x
  • LBC’S  20x

Mosey  to tree line

  • Karaoke to the 4th tree, run back.
  • Side shuffle to the 4th tree, run back.
  • High knees to the 4th tree, run back.
  • Suicides to 4th tree.
  • Rinse and repeat.

Mosey to playground

Partner up. First partner does lap as other partner does an exercise.

  • Squats
  • Merkins
  • Mountain Climbers
  • LBC’S

Mosey to center of the park

  • SSH  25x
  • Merkins  10x
  • IW  25x
  • Freddy Mercury  20x
  • Russian Twists  15x

COT

Moleskin:

 

 

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Cool Runnings

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The weather was perfect and the feedback on Decibel’s Tuesday beat down had the group off to great start. 25 Pax’s enjoy a late September morning in August, cutting down the sweat and increasing the intensity.

The Thang: Laces In: Q – CSPAN
Extremely slow walk to circle up.
A few minutes of stretching, low speed calisthenics, and some side-Santini-hops for good measure.

Slow mosey to playground.
5 sets OYO = 10 pull-ups, 10 merkins, 20 dips with a lap around playground.
Very little chatter

Slow mosey to WEP hill without a statue and many wonderful trees with leaves.
Several series of lounges, bunny hops and duck walk with rifle straight out in front of you with a 50% run back down
Crowd woke up
Split into partners with races uphill over a series of different events and speeds all with a 50% rest on the downhill.
Plenty of calisthenics and boxing moves to offset the heavy breathing or so called rest period

Trucker got us for 10 bomb jacks – “That’s what….”

Crab Cakes was willing to knock Fun House out to win final sprint up the hill, unsure who won that fight.

Clydesdale: Q – Menthol

5.5 mile run at ~ 9 min pace.

Gazelles: Q – Red Banjo

5.5 mile run ~7:30 pace with 4 hill repeats at the end –
10 merkins
10 squats
10 side-Santini-hops
between each hill repeat.

Cake Boss reminder for F3 on Friday morning at Starbucks

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