Category: The Stockade

Friday the 20th at the Stockade – clever title absent

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WARMUP: Short “mozyroo” from the AO to the front of Harris Teeter.  YHC has been nursing a bum calf so no SSH were to be had.  We proceeded with  Carolina Dry Docks, Low Slow Squats, American Hammers, Mountain Climbers and Moroccan Night Clubs.
THE THANG:  Another short mozy to the side of HT.  At HT we did a group wall sit with the first Pax giving us a 10 count.  We then crossed the alley and did 5 merkins as a group.  When back to the HT wall we swapped out wall sits for planks.  Rinse and repeat with ongoing 10 counts and merkins (regular, hand release, Diamond, wide arm) alternating wall sits and planks.  After finishing these we did a lap around the oil change place with a brief stop for dips using the wall.  
 Back to HT for the same series but we swapped out merkins for 3 burpees.  Burpees included regular, Superman, Kraken and 8 count.  Repeat the lap (with dips) and back to HT.  Last series we swapped out burpees for 5 big boy sit-ups.
 Mozy to the fountain at the bottom of the hill by the fire dept.  There we did a plank clock with Carolina Dry Docks.  We started at 1:00 and did one CDD.  Plank walk to 2:00 for two CDDs.  Kept going until we did a full fountain lap and 78 total CDDs.
 Briefest mozy ever to the start of the row of arborvitae trees at the entrance to the apartment complex.  Starting with the first arborvitae we did two burpees and lunge walked the row, where at alternating trees, we did two burpees.  48 burpees later we were done.  Running a bit short on time we jogged our way back down the row and did two burpees at every third one.
  Mozy back to COT with one minute to spare.  One minute of full body destroyers ensued and we were all happy.
MARY:  she stayed home
ANNOUNCEMENTS:  D2D fund raisers
COT: Family health, marriages, 2.0s

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Wheel of Gloom

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Had a last minute cancellation so today seemed like a great day to bring back the Wheel of Gloom!

It’s a competition where each pax spins the wheel… which lands on an exercise. The spinner counts each Rep as his points.

At the end… the top two point getters square off in a 1:00 minute AMRAP to see who gets the W.

So we all got a good workout in. Minimal running but over 200 Merkins and dozens of other reps of BBS, Squats, lunges, and Freddy Mercury’s. 1F was satisfied but 2nd accelerated!

Congrats to Half She’ll for getting the championship today.

Until next time…

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Get Off My Lawn!

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Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort

this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)

circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order

1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)

hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall

Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too

back to COT

Looks like we made it,

Barry Manilow

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Fellowship at 7 – 11s

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WARMUP: Not much. Did a quick lap around the parking lot then that’s it

THE THANG:
11s for 11 Years of The Fort
This was not a typical 11s workout, more like a mini board of pain. 11 rounds of 11 reps of 11 exercises. Do all 11 reps of each of the 11 exercises in a row, then run a lap, then repeat.
Exercises were:
1. SSH 2 ct
2. Merkins
3. Mountain Climbers 2 ct
4. LSS
5. Imperial Walker 2 ct
6. CDD
7. Plank Jack
8. American Hammer 2 ct
9. Flying Squirrel
10. Ski Abs 2 ct
11. Lunge 2 ct
>> Run a lap (about 250m)
>> Repeat
>> When all 11 rounds are done, celebrate with 11 burpees!!

During the workout, when we could breathe/talk, I asked each PAX how has F3/The Fort impacted your lives. We all know it served a need. There was a void or need of some sort that after being EHd you decided to answer and try to fulfill that need. The 1st F was the magnet, the 2nd became the glue, and the 3rd F, however you define it, made things explode. But it all started with a need we all had that we felt F3 could fulfill. That need turned into motivation, that motivation drove discipline, and the PAX you bonded with helped hold you accountable. Each of us shared our need, our why – what drove us to F3, and what keeps us coming back day after day, year after year. Inspiring stories for sure, and it helped us get to know each one of us better. Then I challenged each PAX to think about that, and look for similar signs in every guy you interface with on a daily basis. Do they have a need or why that F3/The Fort could possibly fulfill? It’s not just ‘sad clown’ syndrome, that is a great way to put it for sure, but what needs are not being addressed that F3/The Fort could help with?
We spoke in depth during the entire workout. It was awesome.
BUT…..due to time constraints we were only able to get 7 rounds in (maybe 6? we lost count). GREAT efforts and fellowship by all!

NOTE: This weinke WILL show up again and be made an hour workout….

ANNOUNCEMENTS:
* 11th ANNIVERSARY OF THE FORT COMING UP!!
* Read your newsletter and GET INVOLVED!!
* D2D charities this year are The Fort Scholarships for the three Fort Mill high schools and Bethel Men’s Shelter. We may be teaming up with F3 Rock Hill this year. Now is the time to start devoting efforts to beat the drum and raise money!
COT:
* Each of us lifted up a prayer and a praise and laid them at His feet for help, guidance, strength, discipline, wisdom, courage, healing, solace, and love.

Great way to start the day! Thanks for the opportunity to lead.
SYITG and Blessings.
– NASA

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“Lord Make it Stop”

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WARMUP: Mossie, SSH,Cherrybpickers, windmills, and more
THE THANG: “simple but hard”
4 exercises (merkins, squats,CDD,Heels to heaven)10,20,30,40,50 each and a lap in between each rep -of each exercise! Achieved almost 3 miles and 150 each exercise 💪
MARY: no time
ANNOUNCEMENTS: Damn2 Damn Bar, D2D- relay, charity fundraiser are under way…
COT: prayers for kids and Family, and those un spoke.

The message was : “Conflict is not a sin but how you respond to it might be!”

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Let PETA begin!

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WARMUP: VQ for PETA. He led us in Wind Mills, Produce Pickers, Merkins, Up/Down Dog, SSH, and a mossy with toy soldiers and butt kickers. Finished with MNC at Sonic.
THE THANG: Grassy led a simple DORA which included 100 Hand Release Merkins, 200 SUMO squats and 300 LBC. Ran the gents down to the apartments and back up for a quick hand shuffle at the round about. Ran back to COT.
MARY: PETA lead the last couple minutes with Box Cutters, leg lifts, Slapshot took Flutters and PETA ended with hammers!
ANNOUNCEMENTS: Be on the look out for The Forts 11 year anniversay workout.
COT: Prayers for mental health, over all health for family and friends 🙏

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Burpees and a Late Backblast

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It was a steamy morning in the Fort and the mumble chatter was second to none.

Warmup then a quick Mosey over to Grace Church for some pain.

Cones setup for a Canadian Football style gauntlet of pain.
Round 1: 20 burpees
Round 2: 20 burpees, 40 squats
Round 3: 20 burpees, 40 squats, 60 CCDs
Round 4: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers
Round 5: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers, 50 Flutters.

We ran a lap between rounds.

Back to COT for prayers and praises.

JWow

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Slapshot Vol.1

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It’s been a long week for YHC. Multiple Q’s flag handoffs, memorial workouts, running literally around Charlotte, and last but not least a brutal Iron Pax workout.

As I contemplated what I could do for my scheduled Q at the Golden Corral I was inspired by the very name of the site Q. Yes, it was time I brought some of my own “Jams” to the gloom.

As the Pax slowly but surely assembled around the Flag they were greeted by a Punk cover of Blank Space and a rock cover of Take Me home Country Roads. These were just the B-Side Singles before the full album dropped moments later.

After my disclaimer we moseyed over towards the Walgreens parking lot were we did a brief warmup before the music started.

SSH 20 (IC)
5 Windmills (IC)

The Plan was simple I’m going to play 12 songs. Within Each song there’s one set movement/exercise you will do until you hear a key phrase or word. At that point you execute reps of another exercise.

A note about the music played….most were metal/rock covers of popular songs. A couple were WWE theme songs and one was from the Dark Knight Rises Soundtrack.

The Playlist was as follows :

Running up that Hill ( a deal with god) – Loveless

Mountain Climbers until you hear the word “Running” then you run up the hill behind the Gate and return.

Voodoo Child – Brick + Mortar

Calf Raises until you hear the word Mountain or when you hear Voodoo then it’s 3 Jump Squats

That Energy – Zayde Wolf –

Big Boy Situps until you hear “That Energy” then it’s 4 Flutter Kicks

Eye of the Tiger – MetalHawk (most embraced this song but I was horrified to learn that Change Order has never seen Rocky)

Squats with Punches until you hear where “Tiger” should be in the song. Then you do a lap around the parking lot.

Why do we Fall – Hanz Zimmer ( Dark Knight Rises Sountrack – this is the scene where he climbs out of the well)

Burpees….AMRAMP

Kingdom – Downstait

American Hammers until you hear “Kingdom” then it’s 10 Toe Touches

Phenomenal – AJ Styles WWE Theme

1st Verse – Hold Plank and do a HR Merkin when you hear the word None
2nd Verse – Wall Sit and do a Jump Squat when you hear the word None
3rd Verse Start in Superman or Banana and flip every time you hear the word None

Real American – It Lives It Breaths (Metal Cover of the Hulk Hogan Theme)

Hello Dolly’s until you hear “American” then it’s 5 Rosalita’s

God’s Country – State of Mind & Drew Jacobs ( Rock Cover)

Shoulder Taps then do 10 LBC’s every time you hear “God’s Country”

Danger Zone – No Resolve (Rock Cover)

RUN but drop and do 5 Merkins everytime you hear “Danger Zone”

Everyday I’m Hustlin – Vladss

Lunge walk until you hear the word “Hustlin” then stop and do standing lunges

Fast Car – Luke Combs (Cover)

This was our cool down song. So we stretched and tried to sing along to it……we realized. We weren’t singers.

The mumblechatter during this workout was fantastic and the 45 minutes flew by. I wish I could remember everything that was said but it was a good time. I appreciate the opportunity to Q at my “sister” site within the greater Stockbridge Commons area.

While this is Slapshot Vol.1 ……be on the lookout for Slapshot Vol. 2 Coming to an AO near you……………..BROTHER!

SYITG!

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A Knightly tale of Heroism

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On 1 September in the year of our lord 2023 seven brave souls ventured into the depths of the gloom to participate in a physical and emotional journey that tested their mettle and challenged their sacred sense of honor.

With the charisma of a popinjay and the determination of Atlas himself I provided a disclaimer that forewarned those that dared to enter into this endeavor of the dangers that lurked around every corner.

After my short oratory, inspired by my call to action, and with no fear on the danger, we were off on our quest to vanquish the scourge of the “Sad Clown” and triumph over apathy.

On our way to our first physical test we encountered a BEAST of unparrelled furor and rage. Some legends say the mere sight of this beast traveling portends bad luck and misfortune. (It was a black cat) Nevertheless, undaunted, we continued our quest.

Finally we arrived at our first destination, the church of Luther. We did not nail anything to a door but we did test our selves with the following exercises:

SSH 15 (IC)
Windmill 10 (IC)
Mnt Climbers 20 (IC)
Stretch
Plank Jack 15 (IC)
Michael Phelps 10 (IC)

With our first task complete we ventured off into the good night.(err morning I guess…it was still dark anyway)

After crossing the road of Gold Hills we descended ever so gracefully into the parking lot of “Let’s Crab”. It was there that our merry band first encountered disunion in our ranks as Sir Skipper of Ohio regaled us all with his tales of dining woe at said establishment. To the contrary, Sir Slowest of Jams of the Island that is quite Long stated that his father was quite fond of said food hall. They of course then settled their debate as gentleman often do with a duel. (not true but we should’ve done this)

While we pondered these questions the rest of our company engaged in the following physical exertion:

X 3 Sets
30 seconds Merkins
15 seconds rest
30 seconds Squats
15 seconds rest
30 seconds LBC’s
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our task we ventured back out into the darkness. Passing a poultry dispensary we crossed over the road of 160 and ended this portion of our journey at a crossroads. (literally the parking lot of the bar/restaurant crossroads…the former lake wylie brewery)

It was here where Sir Mainframe raised the important point of dental care and the cost associated with this noble pursuit. We all decided that we are in the wrong vocation and to get over our sorrow we engaged in the following physical exertion:

X 3 Sets
30 seconds HR Merkins
15 seconds rest
30 seconds Lunges
15 seconds rest
30 seconds Flutters
15 seconds rest
30 seconds Burpees
15 seconds rest.

After this trial was satisfied we again pressed on galloping down the road like stallions to our next destination and our final test of manhood and endurance. Circling up, Sir Slowest of Jams remarked on one his past battle wounds in which he is now unable to wear his undergarments of choice. We all contemplated this tragedy as we begun our last physical test before our tale of trial would conclude:

X 3 Sets

30 seconds Diamond Merkins
15 seconds rest
30 seconds BBS/Hammers
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our final test we ventured back to where our journey began. Some, wept, some bled all basked in the morning light as the trials and tribulations of the past 45 minutes washed over us. With little time left on our journey together we circled up and all shared our plans for the future, now that our honor has been restored. (Most of us are cooking out and participating in Fantasy Football drafts this weekend)

It was indeed an honor…and humbling to lead such a sturdy group of men on this adventure. Until we meet again!

Fare thee Well!

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Football!!!! (Or something like it…)

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Nice Cool(ish) morning here at the Stockade.
So typically my Q’s involve a lot of running, merkins, and of course Burpees. Today though, I was looking forward to Week 0 of College Football and wanted to do something a little different. So myself and my fellow pax did a F3 inspired football Combine.

Brief run to the parking lot of Grace church where I had some cones laid out and some plans to push the Pax but have some fun.

Warmup:

SSH: 43 IC (for Troy Polamalu)
Windmills : 7 IC (For Big Ben the QB not the Clock)
Plank Jacks: 14 IC (for the last Super bowl won by the “Super Steelers” )
LBC’s 32 IC ( For PSU and Steeler Star Franco Harris)

Round 1: 2:00 of Jump Squats
Recovery Lap
Round 2: 2:00 of Merkins (first minute was all hand-release second minute was traditional)
Recovery Lap
Round 3 : 20 Yrd Broad Jump
Recovery Lap
Round 4: 20 Yrd Shuttle Run
Recovery Lap
Round 5: “Hands Drill” We partnered up and played catch with a football while the rest of the Pax would run a lap. Switched out until everyone got a turn.

Round 6: The reason we all were here. The 40 yrd Dash!

The times were unofficial but still proud to say we have some burners here in the Fort:

Italian Job : 4.37
Slow Jams 4.57
Half Shell: 4.52
Skipper: 4.50
Grassy Knoll: 4.49
FishTix: 4.44
YHC: 3.2 (world record)   Again….I said it was unofficial.

After the dash we divided up into 2 teams with YHC as the full time QB. Team Fishtix defeated Team Slow Jams 1-0. My QB rating was sub 70 but I had 1 TD with 1 INT.  

Some takeaways:

I should get a brighter ball
Italian Job is as quick as a hiccup.
Half Shell is an offensive genius. (just didn’t have a QB who could execute)
Skipper has really good hands (especially considering that no one could really see the ball)
Being QB is hard.

Fishtix was the MVP with the game sealing INT.  His trophy and the team championship rings are pending.

Today’s workout was not a traditional workout. There were no coupons (well other than the football), no miles and no pearls on a string. That said, the fellowship was outstanding, we did get some exercise in and the best part nobody tore a hamstring.

Thanks to all that came out. Appreciate any opportunity to lead.

All the best!

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