The Great Frontier: Horses, sleds and “Mountains”

2014-10-10Leave a comment

QIC: Chicken Hawk
When: 10/09/2014
Pax: White Lightening, Stang, Anchorman, IV (FNG), Fun House, Cakeboss, Spiderman, Sorano, Chicken Wing, Senator Tressel, Decible, 'Lil e, Cash, Free Bird, McGruff, Cornhole, Minute Man, Gecco, Lug Nut
Posted In: The Ranch

sledpull

19 PAX and 1 FNG enjoyed 45 minutes of hill climbing, sled pulling, air gasping fun on a nice fall morning. News flash…. Winter is coming so the mornings are going to be getting cooler. I challenged the PAX that are only engaged in the 1^st F to get engaged in 2^nd and 3^rd F otherwise we will likely bid farewell for the winter. If we aren’t engaging with other PAX and creating fellowship and locking shields then the 1^st F alone will not sustain a long term commitment to F3. Even better step up and Lead to contribute to your growth and the growth of F3.

THE Thang:

Started with a mosey that included high knees, butt kickers, shuffle to the left, shuffle to the right, karoke to the left, karaoke to the right and finished with a stretch of lunges.

COP:

SSH
Imperial Walkers
Mountain Climbers
Wind Mills
Squats

Mosey to Mount Happy for some Hill repeats, time to partner up.

Partner 1: Run up hill

Partner 2: Begin 75 jump squats

Switch, repeat

Partner 1: Run up hill

Partner 2: Begin 75 Mule kicks

Switch, repeat

Partner 1: Bear crawl up and down the hill

Partner 2: 100 Merkins

Switch, repeat

Partner 1 Bear crawl up and down the hill

Partner 2: 75 plank jacks

Mosey to the Futbol fields for some old fashion colt sled pulling fun. Create two lines and rotate through the line pulling the 40lbs sled down and back the field while the PAX rotates through a series of exercises including.

Morracon Night club with a kick
Carolina dry docks
Mountain climbers
SSH
Squats with calf raises

Something about Mary….

LBC
HiLo flutter
Rosalita
Planks
Grave diggers
LBC
Russian Twist
Merkins
Burpees

Excellent job by the PAX. Tclaps to all! Next Q for the Chicken Hawk at 11/1 Gladiator games!

TClap |

All Colts, No Mustangs

2014-10-02Leave a comment

Posted In: The Ranch

13 men broke the morning gloom at the Ranch for what they thought was going to be a simple bootcamp workout.

Chicken Wing polled the pax to see who would take the bait for running…… nothing but crickets, so the entire pax turned to HYC for a beatdown.

The Thang:

Warm-up lap around the elementary school, COP on soccer fields:

SSH, squats, moroccan night clubs, imperial walkers, merkins, mountain climbers, squat/merkin

Mosey to other end of soccer field

Sprint 10 yards, 10 grinders (plank position, jump feet to the outside of your hands and back), backwards run 10 yards, 10 merkins.

Repeat for a total of 4 sets.

Mosey to back wall of school, wall sits, 10 burpees OYO, wall sits, 10 bombjacks OYO.

Mosey to hill, sprint up touch the fence, back down 10 merkins, 10 squats, repeat 5 times.

Bear crawl up, sprint down, 10 LBCs, repeat 5 times

Mosey to drop off circle, partner up, partner one- lap around drop off circle, partner two does exercise until returns, flapjack.

Exercises were: calf raises, calf raises, hello dolly, flutter kicks, rosalita, LBCs.

Mosey back to soccer field, 4 sets of sprints as the finisher.

COT

Moleskin:

Think the pax enjoyed a little more running than usual today, pax due to no Mustangs, part because that’s what the QIC mustered up.

Prayers go out to the Tega Cay family who lost their husband/father/leader this week in a mountain bike accident.

Stay focused on the things that matter, be strong.

WWL

TClap |

F3 The FORT Invergence Trivia

2014-09-28Leave a comment

QIC: Santini and the Fort PAX
When: 09/26/14
Pax: About 55 FORT PAX who were able to make it....
Posted In: Alcatraz, Block Party, Flight Plan, Golden Corral, Laces In, Laces Out, Ring of Fire, Slow Burn, The Armory, The Fort, The Ranch

What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

Who slept in on the morning of their Q? CSPAN
What was the original F3 group called? CAMPOS
What was the original name of the Coop? Abundance of Pain
“If your _KNEES_ aren’t dirty, you are not doing it right”
Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
LIFO stands for: Last one in first one out
What song and band translates into the premise of F3: Rush, Tom Sawyer
Has anyone splashed merlot during a workout? Yes
What Metro pax led the first workout at the Fort? Swamp Fox and Boone
How many times has Dredd Qd at The Fort? 1x
What does CSPAN stand for? Can’t seem to pick a name
What was CSPAN’s second F3 name? Apple Jacks
Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13? Santini, DD, Senator Tressel, Peach, Red Banjo
I2 stands for: Individual Initiative
Who received the first “pom pom” trophy? Aquaman
How many pax from Fort have completed a goruck? 6
Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
Part 2: Who is responsible for this exercise? Maximus
Who coined the term “chicken and wisdom” Cake Boss
Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
Which member of the Fort Mill pax is lactose intolerant? Cable Guy
Which Fort member Q’d his own workout of one? Crab Cakes
Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked? DD and Santini
Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
Who wrote the pre-blast for the very first Saturday workout at WEP? DD
Who likes to do Mak Tar Jai with his legs? Trucker
Where was the original location for Game Plan? Baxter Starbucks
Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
How many F3 workouts are there in the Fort Region? 16
Who has the best hair? Still up in the air

TClap |

Head Shoulders Knees and Toes… and running

2014-09-25Leave a comment

QIC: Jekyll
When: 9/25/2014
Pax: Lug nut, anchor man, beacon, chicken hawk, cornhole, mcgruff, Lily, el presidente, change order, tattoo, cake boss, chicken wing, Senator Tressel, Tan Line, Fly By
Posted In: The Ranch

Look up the definition of “Gloom” and you will find a picture of this morning at The Ranch and no doubt at our ever expanding AOs in the greater Fort Mill, Rock Hill, and Indian Land areas. 5:15, drizzle, and 16 men ready to step up for a beat down.

Mosey to SMS

SSH, Merkin, Squat warm up

Crazy 8’s (audibled to Crazy 4 or 5’s…)

8 laps(1/4 mile) Top: 8 jump squats, 8 dips; Bottom: 8 burpees, 8 LBCs

Mosey to upper lot

Partner Derkins/Merkins .

Partner 1: Plank; Partner 2: Derkins 10 each. x2 flapjack

WIndmill, Monkey Humpers

Cake Boss requests to get closer to the music. Request granted. Cant work out a the Ranch and not get down to some country fried country music

Series of lung walks, backward lung walks, sumo walks, squat jacks, Peter Parkers, Parker Peters, and maybe even Mountain climbers, 3-Merkin Burpees… Not sure- I blacked out

Sprint O Rama

50%, 75%, 50%, 100%, 100%

Anchor Man was dying to go to the night club- so we went, Moroccan Style. For 2 minutes straight until the All American Track Team returned.

YHC VQ at The Ranch. So many options, so little time…Great job by the PAX. Pushed a little hard today. Everyone responded well. I look forward to the next time!

TClap |

Hoisting a Ball of Fury around the Ranch!

2014-09-11Leave a comment

QIC: McGruff
When: 09/11/2014
Pax: Chicken hawk, Who Dat, Double D, Beacon, Photo Bomb, Stang!!!
Posted In: The Ranch

7 Pax paid our respects and gave honors to all the victims of 911 and our soldiers fighting for our freedom throughout the world. We saddled up this morning in the gloom to sharpen our minds and bodies. A cool and must less humid morning and we all gave thanks for that.

The Thang

Mosey to the bottom of the hill where we took turns in hoisting an exercise ball above our shoulders wherever we ran.

circled up and did

20 imperial walkers

15 merkins

20 windmills

20 rosalettas

Bare crawled up the hill where we did a little bit of Jacobs ladder

started with 6 burpees at the top and 1 merkin at the bottom. Kept going until we were completely warmed up. Mosey to the wall where we did wall sits. One minute on 20 second break. Rinse and repeat 2 times.

Mosey to the back of the ranch where the cardio really began. Broke up in two groups. First group ran a lap while the other did LBC’S while they were gone and then switched. Next rotation was hello dollies.

Mosey to the benches where we completed three rounds of 20 dips and 10 derkins. And if that was not enough we added a little Jack Webbs. 1 wide merkins to 5 Webbs up to 25.

Mosey to the parking lot and circled up for some Ab Lab!!!!!

COT

What a great morning as we remember what happened on this day 13 years ago that touched all of our lives. The seven men who came pushed really hard and did a great job. We did have one Fartsacker (Cake-Boss) who owes us twenty burpees at the next Ranch. A few things coming up are the invergence! CAH BUILD event and all this can be found on F3nation.com.

TClap |

The Ranch – Lights are on and the Rodeo begins…..

2014-09-04Leave a comment

QIC: Cake Boss
When: 09/04/14
Pax: Cash, Decibel, Gecko, Who Dat, Beacon, Corn Hole, Change Order
Posted In: The Ranch

Lights on at the Ranch and the rodeo began

Mosey to back of school for nice warm up run

COP

Carolina Dry Docks X20

Low Slow Squats x20

Insanity Heismansx30

Side Straddle HopsX20

Imperial WalkersX20

Mosey to school wall

People’s Chair 60sec

Balls to Wall w/ 6 count merkins

People’s Chair 60sec

Mosey to soccer field

Crazy 8 routine with partner