16 of The Fort’s Finest (Mustangs and Clydesdales) descended on the Ranch to wish Dark Helmet a Happy 40th Birthday.  Little did they know that the word Birthday would be replaced by Burpee.

The Thang

Warmup lap around the parking lot before COP.  Then, 40 SSH (IC), 40 Mountain Climbers (IC), 20 IW (IC), 20 Windmills (IC), and 20 Monkey Humpers (IC) (cuz everyone should hump on their birthday). Mumble chatter about letting all M’s know that.

Head to the first corner of the parking lot to explain today’s Four Corners.  Explain to PAX that in honor of Dark Helmet’s birthday, the exercise most closely sounding to birthday is burpee.  First corner is the first part of the burpee, the leg thrust.  Hands on the ground. legs back, then forward, 40 times.  Run to corner 2.  Second part of the burpee is a merkin, so 40 merkins at corner 2.  Run to corner 3.  Third part is a squat and jump, so 40 of those.  Run to corner 4 and put it all together for 40 burpees.  Rinse and repeat the entire lap.  Plank when done.  After planking and waiting for the 6, early finishers were rewarded with 10 more burpees.

Mosey to the wall.  People’s chair for 40 count, then 40 dips OYO.  Rinse and Repeat.  Rinse and repeat again, but instead of counting to 40 while on the wall, we sang happy birthday to Dark Helmet.  After 3rd round then 40 LBC (IC), 20 Peter Parker (IC), 20 Parker Peter (IC), 40 SSH (IC).  Jailbreak to COT and BOM.

Announcements – CAH this Saturday at 4:00, Clown car to Gastionia (contact Package), 3rd F Convergence May 15th, Nun Run May 30th.

Prayers – continue to pray for Flattire’s M as she goes through Cancer treatments, Prayers for Area 51 brother who collapsed during workout yesterday.

Moleskin – Lots of Mumblechatter this week on the twiiter machine as there have been lots of great Q’s and amazing workouts this week.  Lots of great options as the Fort continues to grow.  Double D was making fun of me seeming that I’m Q’ing several times a week.  Seems like it some days, but it’s what makes F3 work.  So when it’s your turn, or someone needs a fill-in, step up and do it.  Just remember, none of us are professionals (even those of us that are now sponsored athletes). (Shameless plug for my sponsor www.athletics8.com use code Ryan to get 15% off your order).  As far as today’s workout goes, I’m not sure if people were more mad at me for coming up with this crazy burpee workout or Dark Helmet for being born.  I honestly think they were more upset with Dark Helmet.  Which is kind of sad.  All he did was show up.  Those that fartsacked missed out.

15 of The Fort’s finest showed up this morning as we explored nearly the whole Ranch campus on a misty morning. This AO is huge.

THE THANG

Quick Indian Run to the cul-de-sac by the baseball field.

COP – All IC, SSH 20, IW 30, Monkey Humpers 20

Ran onto baseball field, YHC called an audible (to many of the Pax delight) as it has rained off and on for the last 3 days. We moseyed from the outfield to home plate to the Middle School trail in the woods. We stopped on the bridge where some wanted to continue the Mud Run by jumping into the creek. Instead we did (ALL IC):

Slow Squats 20, WM 20

Moseyed to Pickup line at the Middle School and proceeded to Bear Crawl up the hill, lunge walk on flat part in front of the school and bear crawl back down the hill. YHC initially mistakenly said Crab Walk but quickly changed to Bear Crawls (YHC is not a fan of Crab Walks).

Moseyed to front of the school for Dirty McDeuce instructions. The DM is 3 exercises/run a lap/3 exercises/run a lap/3 exercises/run a lap/3 exercises/run a lap. All exercises are done for 12 reps and all of these were done IC. The lap was around the long (with slight hills) middle school parking circle. I explained since it was bathing suit season we would work on our upper body (mainly crest) and abs.

Round 1 – Merkins/LBC/Flutter Kicks

Round 2 – Wide Arm Merkins/Holly Dollies/Rosoletta’s

Round 3 – Diamond Merkins/Freddie/Dying Cockroach

Round 4 – CDD/Peter Parker/Parker Peter

15 step up’s each leg

Mosey to the wall at the back of the middle school for Peoples Chair/Moroccan Night Club 20(IC) and Balls to the Wall, Rinse and Repeat.

Run long way back for COT.

ANNOUNCEMENTS-

Check out the newsletter. Also there is a clown car going to Ashville on May 30. See CSPAN.

Thank you McGruff for letting me Q. It was an honor.

Opened with a brief discussion of book entitled “Choosing Not To Cheat” that I recently read. The book discusses in life there are plenty of opportunities to cheat whether it is at work, at home or even at F3. Leadership and accountability are two virtues that lessen the opportunity to cheat. Having a strong partner (F3 brother) hold you accountable makes it even better.

The Thang

Mosey to side of school

SSHs x 40

Merkins x 12

Dry Docks x 12

Mtn Climbers x 15

Night Clubs x 20

Windmills x 10

Partner Up

Partner 1 – Balls to the wall

Partner 2 – 25 Merkins

Switch

Same Partner drills with Burpees x 20 (Crowd pleaser) and another exercise I can’t remember.

Needless to say the mumble chatter took a hit at this point!

10 count just for Gears

Mosey to track (Yeah, it is open! Some mumble chatter at this point)

Partner Aggregate drills

Partner 1 – Sprint across the football field

Partner 2 – 100 Sit Ups, 200 Flutters, 300 Dollies

Rinse and Repeat until complete

Time for some speed work. Noticed at P200 that several of the Pax have gotten really fast. While my speed range may be small, I plan to work on this for BRR so why not join me!

Complete track x 2 – Mosey on the turns, all you got (AYG) on the straightaways

Mumble chatter stops again…

Mosey back to side of school

Wall sits

Jumping lunges x 20

Rinse and Repeat

Mosey to COT

Announcements

Good luck to the Pax headed to the Mud Run this weekend. As Trucker says, real men do the mud run and not the BRR

4/18 and 4/25 – Clown car to Gastonia to launch the new AO

5/2 – Rock Hill Convergence with Dredd and OBT. Goal is to get 100 guys. More to come on this.

5/25 – Memorial Day Murph at NAFO

Remember Flat Tire and his family in your prayers as they take the journey through cancer treatment. Don’t forget that religious persecution is occuring across the globe and continue to be the best Fathers, Husbands and Leaders that you can be!

Always a pleasure to lead the Pax of the Fort. Thanks to McGruff for the opportunity!.

15 brave men posted at The Ranch this morning for a solid dose of fellowship and agony.  The PAX started off with a mosey from the parking lot to the traffic light on Springfield Parkway and back, then circled up for COP.

COP:

• SSH X 25
• Imperial Walkers X15
• Windmills X 15
• Diamond Merkins X 10
• Merkins X 10

The Thang:

Following the warm up, we didn’t do the normal mosey to the next spot for the next round.  Instead we stayed in the circle where YHC explained what was about to happen.  The PAX was about to take on 15 Minutes of Agony (thanks for Zima for the Spreadsheet of Pain containing the idea, a little gem we will continue to populate….).  The 15 Minutes of Agony consists of 15 exercises for a minute each consecutively with a focus on upper body, lower body, core, and of course cardio.  Afterall, why run all the way to the track when you can give yourself a solid punishment just a few yards from your car.  It was explained that just like in everything F3 we were accountable to each other.  If the guy next to you hear mumble chatter then he was to push you harder  If he saw you struggling to complete the minute then it was also his job to encourage you.

The exercises were completed in this order:

1. Spiderman Merkins – Kind of a stationary Gator Merkin where you alternate bringing your knee to the shoulder while doing a normal merkin.
2. Bomb Jacks
3. Monkey Humpers
4. High Knees
5. Flutter Kicks
6. Bomb Jacks – Starting to hurt a little…
7. Carolina Dry Docks
8. Butt Kicks
9. Squats – Pax started asking “Um, what number are we on?”
10. Mountain Climbers
11. Elbow Plank – Following the Mountain Climbers, this one felt really good….
12. Side Straddle Hops
13. Merkins
14. Tuck Jumps
15. Walking Lungs – Toward the school

What distance remained to the school wall from the Walking Lungs was closed with a very short mosey.  The PAX assumed the People’s Chair where everyone seemed to catch up on the mumble that chatter that was missing during the prior 15 minutes.  It is interesting that after timing each exercise and moving to an untimed one, you lose the need to time anything.  Needless to say we sat there for a while.  Thank you Serrano for the slowest 10 count I have ever heard.

Following the People’s Chair we returned to the parking lot and hit the cardio again with a Jacob’s Labber.  It consisted of Merkins on one end and Bomb Jacks on the other separated by a run from one end of the parking lot to the first bump out.  Upon completing and a couple of 10 counts later the PAX moseyed back to the cars to circle up for some Mary.

The PAX took turns calling out some of the favorite core exercises that lasted a solid 9 minutes.

Thanks to all those that made it out this morning!  YHC has paid my fair of gym dues in the past, but never have never found the fullfillment of fellowship and support of in any set of four walls that I find with my F3 brothers.  Thank you!

Announcements:

• Last call for donations to the CAH.  Cakeboss will leave to make the delivery 3:00 Saturday.
• Volunteers needed to spend some time playing kickball with the kids at the CAH.
• Indian Land Saturday for final Mud Run Prep
• Q School in Rock Hill on Saturday at 6:30

Prayer Requests:

• Today (Thursday) represents the day of the Last Supper and the day Christ was taken into custody.  Remember over the next three days the sacrifice Jesus made for us as he sacrificed Himself for our sins.
• Prayers for Spider-Man’s family.
• Prayers for Stang’s Dad as he recovers from his surgery and his family as he work to support him.

16 Mustangs embarked on a wild journey around the Ranch.

Mosey around the campus

Circle up

Windmill x20

Merkinsx20

Cherry Pickers x20

Mosey to back lot

CU

IWx20

Mountain Climbers x20

Mosey to Playground

Swing Derkinsx20

Pull-upx15

Dipsx20

Rinse and Repeat

Rinse and Repeat

Hanging Knee Lifts x20

Swing Knee Ups x20

X’s and O’s x15

Rinse and Repeat

Rinse and Repeat

Mosey to parking lot

Partner up

Alternating partner running and exercise

lap/CDD

lap/squat

lap/Merkins

lap/Alternating Lunge

Mosey to wall

#1 wall sit #2run to main road and back (200 yards)/switch

#1 balls to the wall/#2 run to light pole (100 yards)/switch

Mosey to COT

Great work to all the Clydesdales and Mustangs.  Plenty of work for both.

16 PAX took advantage of a perfect gloom to sharpen one another.

The Thang:

Warm up lap around complex, sounded like the first tour of the entire perimeter in a long time, end at soccer field out front.

Line up at the end for some dynamic warm-up: karaoke, side shuffle, high knees, butt kicks, toy solders, power skips

COP- SSH, IW, squat, merkin, squat-merkin

Line up at the end for Luck 11’s, first round merkins/squats, that is 10 merkins, run to other end, 1 squat, run back, 9 merkins, run, 2 squats, so on and so forth until 10 squats, 1 merkin.

Repeat with macktarjyve/LBS

Jack Webb (1 merkin/2 should press)

Game of WWL says, kinda like Simon says, but only better, “I win” a series of:

• on your stomach
• on your right side
• on your left side
• on your feet

which the PAX just started calling them burpees at the end…… I didn’t get it.

Quick ab lab.

Full out 50 yard sprint.

COT

Moleskin:

This was the last workout before the pax takes on P200 tomorrow morning, we have 3 teams (12 man, 9 man, 9 man, over 30 pax). Great encouragement throughout the workout.

We were reminded of God’s influence and asked for safe travels for the pax, M’s and loved ones.

REMINDER- BRR2015 teams forming now, you do not want to miss this, even CSPAN is on a team!

Until next time.

WWL

10 Faithful brothers chose horse jokes over diamonds this fine morning.

The Thang:

McGruff moseyed the pax around the school where it was time to warm up and count off in ones and twos.

Relays were the name of the game.

50 yard relays –

50 yard relays ones and twos – the pax took turns with bear crawls, lunges, (forward and backward) while the other half of the relay did exercises in place, trading places as they returned.

(Why are backwards exercises so popular?)

Solid State on deck

We lined up and ground down while one lucky brother ran a burpee lap.

First up, shoulders:
Merkins and dry docks, followed by a sequence of ‘merkin Moroccan NC, ‘merkin,  Moroccan NC (good feelings all around)

The next up, legs – Lunges, squats and calf raises before wrapping up with a round of pax choice mary

Mosey back to the COT with a dip/derkin detour.

Announcements:

CAH this weekend, Mudrun, EarthShaker 5k and 40 Day Challenge hot news right now. Check your newsletter for more announcements…

Praise for recovery of parents and children. Especially Ms. White and Spiderman’s Nephew who are recently released from hospital care. Prayers for continued recovery and guided care as important health decisions are made. All the best for those recently displaced from work and for those who serve and those who share the burden especially when the ultimate price is paid.

T-claps to the pax for the sweat and support.

The shovel flag was planted and 10 cowboys took off for another Thursday morning at the Ranch.  Here is what they did:

The Thang:

Short mosey around the lot and circle up in the slightly soggy field for COP

SSH x 40, Windmill x 20, Merkin x 10, Squat x 25, Mountain Climber x 25, hold/6”/right and left arm and leg high/6”/recover, IW x 25

Line up in two lines and face each other along the soccer sideline for the ST400.

Round  1:  Merkin x 20, Dying Cockroach  x20, Squat x 20, Burpee x 20, run a full lap around field

Round  2:  Diamond x 20, LBC x 20 , Jumping Lunge x 20, Burpee x 20, run a full lap

Round  3:  CDD x 20, Rosalita x 20, MC x 20, Burpee x 20, run a full lap

Round  4:  Staggered Merk L/R, Hello Dolly x 20, Monkey Hump x 20, Burpee x 20, run a full lap

Round  5:  Wide Arm Merk, Freddie Merc x 20, Sumo Squat x 20, Burpee x 20, round a full lap

400 exercise reps and five full laps around the soccer field.

The Pax finished early so we jogged to the school and did some wall sits and BTW to finish up

COT

Moleskin

The ST400 is a crowd pleaser.  Going into the run right after the 20 burps really gets your heart moving.   We packed a lot of exercise in a short amount of time by staying on the soccer field most of the morning.  The Pax did a great job today – never giving up,  and still managing some mumble chatter  in the later rounds.    Funhouse made a surprise entrance at the school at the tail end of the workout – logging about 6 miles from his house in TC.  Good work and nice to see you, brother!

It was a pleasure to Q the Ranch today a (thank you, McGruff) and always a  privilege to lead such a fine group.

Announcements

Second CAH workout/game day on Sat, March 14.   Check the F3 site or twitter for details.

Bring your pre-packaged snacks and/drinks to all workouts for CAH.  – we are off to a slow start, need to step it up.

Prayers for our Pax with illness and injury