I can’t see… You’ve been Thunderstruck!

  • QIC: Apache
  • When: 07/11/16
  • Pax: Skate-Or-Die, Apache, Java, Ringer, Riddler
  • Posted In: The Snake Pit

The #SpitzArmy rolls on an I arrived at the darkest AO I have ever seen. I started pulling all my lights so I could see every one. Knowing Apache was on Q made me feel better because I can hear his voice.

5 #HIM made the call to take on Tomahawk with Apache on Q

Ringer told us the lights come on at 5:30… They never did. I eventually gained my night vision powers.

Warm Up
SSH
Merkins
Moroccan night clubs
Squats

The Thang

Relay the full parking lot while remaining Pax do merkins.

Apache played Sally with technical difficulty. The Bluetooth speaker just would not work. We completed a partial workout to this, one team does squats other merkins then switch to the song cadence.

Apache gave up on Sally and asked me to play another song…

So I pulled out a Dark Helmut beating with: Thunderstruck with High knees and BURPEES when it said thunderstruck

I did not realize how many times that man says thunderstruck! Ouch!!

Apache took over the reigns again:
Active Mosey up the hill

Ring of Fire merkins 5 rounds

Ring of Fire double merkins 5 rounds

Mosey to frontage road 10 burpees OYO

Mosey around frontage road and back up to school

Picked up a large pvc pipe out of apaches truck filled with water

One man Relay with pipe to the end of the parking lot and back

Remaining pax performed rotating work

SSH
Freddie Mercuries

We finished it out with:
American Hammers
Hello Dolly

NMS
Skate Or Die – Not sure how you got that name but it looked like you were skating on land! Super fast guy

Ringer – Perfect Form All Star I aspire to be like you one day

Java – You are truly a leader leading leaders, thanks for your encouragement through the workout

Apache – pleasure as always thanks for being a #HIM and Nomad for the The Fort Region

Announcements
Check out that news letter!

July 22nd Convergence Slow Burn Fort Mill – Spud will be speaking and giving an amazing testimony

July 23rd – Padre Star Command Convergence, Clown Cars leaving the Patriot

July 23rd – The Fort Picnic

Prayers
Pastor Perry and Newspring church
Our Country
Our Families
Those traveling missions and leisure
Parents getting ready for school
F3 PAX to continue to be #HIM in our homes then let that overflow outside in our daily lives.

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The Fort Logo Redesign

Pax

On September 30th, we will be celebrating the 4th Anniversary of the F3 the Fort with the Invergence held at Anne Springs Close Greenway (more details to follow). Since the inception of F3 in York County back in 2012, our region has seen tremendous growth and now hosts over 750 Pax across Fort Mill, Tega Cay, Rock Hill, York, Lake Wylie and soon Lancaster.

The original design of the Fort logo completed by Bounty Hunter has been a stalwart throughout this growth. However, it is time to update the logo to further represent all of the Pax across the region.

Beginning immediately, YHC is asking for all of our creative Pax to submit a new logo design to represent our region. All submissions should be sent to thefortf3@gmail.com. Submissions must be completed by July 31st. This will allow for an F3 Mudgear t-shirt order to be completed by the Invergence.

Entries will be shared below. The winning submission will receive a free t-shirt courtesy of the Fort region.

Thanks in advance for your help! See you in the gloom.

Current Entries:

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Memorial Day Murph at The Fort

Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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Tomahawk – 13 PAX for Kettle Bell American Hammers

  • QIC: MP
  • When: 05/09/16
  • Pax: Rocky Top, So-Crates, Opie, Bloody Knuckles, Clark Kent, Leg Breaker, Matlock, Skate or Die, FNG - Sonic, Cowboy, Birdcage, MP
  • Posted In: The Snake Pit

Disclaimer – not a professional…. modify as needed

Mosey w/kettle bell 100 yards

Drop kettle bell at the corner of Doby’s Bridge Middle School

Mosey up road

SSH x 25 in Candace, Windmills x 12, Low slow squats x 15, Moroccan night club x 15

Mosey back to kettle bell

Kettle bell 10 routine in cadence

Full body – Kettle bell squat / upright row / press in cadence x 10

Merkins x 10

Kettle Bell overhead Tricep x 10

Kettle Bell swing squat x 10

Kettle Bell Curls x 10 each arm

LBCs x 20 in Cadence.

Slow Indian run w/heavy focus on sprint, 100 yards and back

Repeat sequence 2 more times but with Freddie Mercury’s and Kettle Bell American Hammers

Partner up 

1 – Sprint w/ kettle bell 50 yards down and back

2 – LBCs

1 – Sprint w/ kettle bell

2 – Freddie Mercury’s

1- Sprint w/ kettle bell

2 – American Hammer

COT – 3 more Ab routines, Prayers, Praises, Closing Prayer – Rocky Top

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MAY 16 Convergence Pre-Blast

Calling all PAX. One of F3’s younger members is stepping to the plate for an HC May 16 at #Tomahawk. Patton, 14, will lead a guaranteed to be brutal beat down. Patton, Socrates son, has been coming to workouts for many months and is ready to take the plunge. Let us gather and encourage this young man as he reminds us all what it was like when we were 14. The time 5:15 the place Doby’s Bridge Elementary School.

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If you can’t be a good example…

  • QIC: Dark Helmet
  • When: 02/29/16
  • Pax: Geronimo, Plan B (FNG), Gepetto, MP, Rocky Top, Birdcage, Skate or Die, Dark Helmet (YHC)
  • Posted In: The Snake Pit

At least be a hideous warning…
More on that…

Warm up: Run the loop in front of the school with some dynamic stretching mixed in (frankensteins, knee to chest, etc)
SSH x 30
Moroccan Nightclubs x 20
SSH x 30
Merkins x 20
Mountain climbers x 30
All Pax mosey with bells to small parking lot next to road with the retaining wall next to it. The key to this is constant movement and high-intensity. The timer for all exercises is the Pax with the 50lb sandbag. He runs from the parking lot up the hill to the top of the retaining wall and back. When he gets back next Pax is up to be the timer. Repeato until the time is up.
The rounds go like this:
1. KB Swings
2. Goblet Squats
3. Isolated Curls (L arm or both arms)
4. Isolated Curls (R arm or both arms)
5. Triceps Extension (2 arm)
6. Staggered Merkins on the bell (switch halfway)
7. Pass through lunges
8. Clean and Press (L arm)
9. Clean and Press (R arm)
10. Dead lifts
11. Bent Over Rows (L arm)
12. Bent Over Rows (R arm)
13. Chest Press
ALL PAX TOGETHER
14. LBCs with bell
15. Flutters with bell
16. Other ab exercises with bell

NMM:
After carrying the sandbag to the small lot, I thought it might be advisable to just carry the sandbag on the flat ground instead of up the hill. Geronimo had a different idea, and took the bag up the hill. By his bad example, everyone else followed suit, including the FNG… Terrible stuff.

Always a pleasure to be with my brothers.

Helmet, out.

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Running with a Kettle Bell Thomahawk

  • QIC: CSPAN
  • When: 02/22/16
  • Pax: Geronimo, Skate or Die, Rocky Top, Bird Cage, & SoCrates
  • Posted In: The Snake Pit

Perfect morning clear and 42 degrees

6 strong men assembled

Disclaimer

Warmup

Today was all about kettle bells and running, running had 2 forms, 40 yard sprints down and back or the ¼ mile loop the school buses use.

We would circle up, each man would call an exercise x 10 and we would do one of the two running options, this was post Yeti so running was a little extra challenging.

We made it through 8 cycles

ABLAB

COT

Prayer & Praise

BOM

NMM

Great fellowship this morning and appreciate the invite to Q

Be a better man today than you were yesterday,

AYE!

CSPAN

 

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Tomahawk – Post SB50 recovery

  • QIC: Cake Boss
  • When: 02/08/2016
  • Pax: Rebel, Birdcage, Skate-or-Die, Cake Boss
  • Posted In: The Snake Pit

So at about 2pm on Superbowl Sunday I get the reminder that I have the Q at Tomahawk. At first I was like, “Crap!”…..but then I was like…..I’m going to be up all night anyway so why not just Q and have a blast. Well….as we all know, SB50 did not go as expected, at least for me, (screw you CSPAN (in Jesus’ name)) and so after all the food and drinks and disappointment I had to gather my thoughts and psych myself up for a 4:30 wake up call for the PAX.

All 4 of us were ready to Rock. It was a little chilly and I knew we were all worn out. Regardless, I had to work off the dips, chips, wings, beer, cupcakes and whatever else my M had out they I tried to consume. Yes Fuel Challenge in full effect!!

Mosey around Parking Lot to back corner of school in the dark. I figured if I messed myself or threw up, I could just run into the woods and not be seen.

All reps were some mix of 24, 10 or 34 for the scores of the SB50

COP – 34 SSHs, 24 merkins, 34 squats, 10 wide arm merkins, did some other stuff in there……

Mosey around school for some Wall sits, Ball$ to the Wall and jumping lunges….3 sets of that fun mix

Mosey to wall in front of school for 34 dips, 24, derkins, 10 step ups each leg, 2 sets of those puppies

Kettlebell time

24 KB Swings, run, 10 curls each arm, run, 10, presses each arm, run, couple other moves and runs inbetween…..you got the message. We repeated this sequence, but added 5 merkins onto each run……Fun Fun!!

2 mins of Mary…….Russian Twists, Supermans, Parashutes, FLutters, Freddys, outta here!!!!

It was good to be out in the fresh air and moving around. I was crazy exhausted by Monday night and I still say its all worth it. I love F3, the PAX and opportunities to lead. Thanks Birdcage for the opportunity!

Till next time…..See you in da Gloom!

Cake Boss

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Shredding to the Oldies at the Tomahawk

  • QIC: Geronimo
  • When: 01/25/16
  • Pax: Bird Cage, Bounty Hunter, Geronimo, MP, Skate or Die
  • Posted In: The Snake Pit

Five of Indianland area’s finest arrived to test their mettle and the mettle of the Q. The parking lot was pretty dry considering the ice and snow that had everything covered only days before. Such is the life in Beautiful South Carolina. Snow blowers need not apply…

Disclaimer was disclaimed.

Warm-up

Mosey to a nice wide spot on the bus loop.

In Cadence

20 SSH-15 Windmills-20 MC- 10 Merkins- 15 IW

Mosey back to the lot and pick up the bells. Slow mosey back to the school where the light was better, particularly for winke reading.

OYO

10 KB Good Mornings- 5 each side Turkish Get-ups

Now that everyone was sufficiently warmed up, which should have been a warning to everyone including YHC, we could begin the real workout.

The Thang

Since this was such a highly motivated group of men, it was clear that there wouldn’t be any standing ten counts needed today. It was also clear that the Q may have liked a few 10 counts but when he looked around at the PAX and saw the effort that everyone else was putting forth he pushed a bit harder. That said:

All of the activities today were done in pairs, mostly as a core or lower body exercise followed by an upper body focused exercise. These alternated in a 2 step ladder, 6-8-10 reps.

KB Cleans – KB Press : focusing on form over speed

KB Swings – 2 hand Triceps Extensions

KB Reverse Lunge to a Press – Curls : These lunges sucked so much YHC called an audible after the 8 reps

Goblet Squats – 1 Handed Chest Press : YHC tested that you can adjust the intensity of goblet squats by how extended the arms are holding the bell.

Intermission: Moroccan Nightclubs x 20 IC – Magilla Gorillas (arm raises) x20 IC

Lateral Goblet Lunge – High Pull : These Lunges also sucked but everyone pushed through them

Side bend – Negative Curls : Those negatives really shred, everyone agreed they would lay off them for the rest of the week

Wow! Time’s up and it felt like we just got here.

Mosey back across the lot for COT.

Moleskin

I appreciated the opportunity to lead. This was my first opportunity to lead a KB workout and I had some fun with it. Today I realized that one thing I really need to work on during my workouts is my interacting during the workout. One of the reasons I come out every day instead of just workin’ out with ol’ Billy Blanks in the Garage, is the face time with real guys, guys that kid with you and poke fun at your form or lack of it, make comments about how short your shorts are, or just yack about the football games from last night. I think everyone probably did get a good workout today, but did I connect in personal way with anyone? Maybe a bit. That’s another reason I keep coming out though, next time I’ll open my mouth more, encourage a bit more, maybe yack a bit more.

Otherwise, I may lose out to ol’ Billy Blanks…

Geronimo! Out

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The Ultra-vergence… Man, that’s a lot of vergence…

(Poorly paraphrased from Dredd that AM): “Well, we [he and OBT] said, we’ll show up and if it’s just us two, then we’ll go do something else, but if they [the other invited Pax] show up, then we might have something and we’ll see where it goes…” (emphasis added)

That was 5 years ago. Now, we’re celebrating a new year, and we’re celebrating the 5 year anniversary (birthday?) of F3. Clearly, they had something…

As approximately one Pax for every day of the year crawled out of their clowncars and onto what may have been the wettest field I’ve ever been on, the energy was palpable. Friends from all over F3 Nation were reconnecting and new ones were being made, including an FNG from The Fort who apparently EH’ed himself (welcome Speaker)… There were smiling faces and shovel flags everywhere. The fun had started, but before long, it was time for the workout to begin…

As you can imagine, attempting to lead a group of 365 Pax is… well… ridiculous. It’s a little amusing to me that part of the whole reason Dredd and OBT broke off from the other workout group to create F3 was because the size of the group had become problematic and unwieldy. So, how should we celebrate 5 years of F3? Well, let’s see if we can’t have the most problematically-sized group come together and let’s try and make them follow instructions. (*COUGH* *GASP* *COUGH* You’ll have to excuse me, I’m choking a little on the irony…) Regardless, though, we warmed up, Dredd split us up into groups, and off we went. The workout, the “thang”? It was in there… We rotated through stations… there was some running, some ladders, some dips, some derkins, hills, burpees (of course), some other stuff… Was it the best workout I ever had? Well, it wasn’t the worst one for sure. But if you came for the workout, you may have overlooked what was happening.
As always, there were a couple of guys who were definitely there to prove they were fitter than the rest of us. That’s cool, you’re welcome here. There were a couple of guys who were clearly struggling to keep up at all. That’s cool, you’re welcome here. There were guys who wear blue collars all week long. That’s cool, you’re welcome here. There were guys whose net worth is that of a small country in certain parts of the world. That’s cool, you’re welcome here, too. Black, white, fast, slow, tall, short, rich, poor, fat, thin… all irrelevant. Welcome is what you are when you are here. It is this way because for that one hour, we all look basically the same (you know the uniform…) so you don’t know who is rich or poor or otherwise. For that one hour, we all basically act the same (unless you are Apache), we’re here to workout and fellowship a little. No one is elected, there is no hierarchy, no one is grading your performance… You know what it is? It’s because for that one hour, I believe, we are about as free as we can be in our modern, over-technologized, overcommitted, over-everythinged lives. We’re free from roles that weigh us down, free from the constraints that life and the world put on us… We’re just free to BE. That’s why we plant a flag, hustle, then take a knee at the end to give thanks to the SkyQ. That’s why we are proud to call ourselves a part of the Brotherhood of Minivan Centurions.

So, we converged, because I think somewhere deep inside we wanted to show our gratitude for this thing that has meant so much to us. Partly to God for leading us to it (or it to us, whichever), partly to the Redwood Originals for starting and sticking with it until it got to us, and partly to each other for continuing to push us to make ourselves more of what we were put here to do. I think that we came because there is strength in knowing and then physically seeing the fact that we are clearly not alone in this battle we fight. That at every turn, there is a man in a black shirt and running shoes that will help if needed.

Again, paraphrased very poorly from Dredd (right before the Ball of Man): “So now our job is to give it away. To share what has meant something to us. Because there are guys out there right now that you know who are crappy fathers, guys who are crappy husbands about to lose their marriages. There are guys who are crappy employees, or are otherwise just dissatisfied with their lives… and YOU CAN SAVE THEM.” (again, emphasis added)

To quote the immortal Forrest Gump: That’s all I have to say about that…

Until the next one…
Helmet, out.

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