F3 The Fort Anniversary Party

2021-08-212021-09-01Leave a comment

QIC: Backdraft
When: 09/17/2021
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Bushwood, Cannonball, Chupacabra, Clydesdales, Convergence, Crows Nest, CSAUP, Currahee, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, JOC, Laces In, Laces Out, Mettle Forger, Millllkshake, Minnow Pond, Pantheon, Pathfinder, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, RPG, Run 'n Gun, Sea Legs, Slow Burn, Soul to Sole, Spoke and Mirrors, Sweep The Leg, Tempo, The Armory, The Ballroom, The Bubble, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Uncategorized, Varsity

Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

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Escalation at The Hive

2021-06-05Leave a comment

QIC: Maximus
When: 06/04/2021
Pax: Airborn, B.O.B., Father Time, Fish Sticks, fresh prince, Hardwood, JWOW, Key Fabio, Long Duck, Maximus, Punch List, Quack Attack, Shower Curtain, Tesh, Trucker, Wegmans
Posted In: The Hive

It was Kettle Bell time at the HIve but that doesn’t hold a candle to the 2 FNGs we had this morning. That’s right. 2 FNGs!!! However, at the start, we only had 1. How’s that, you ask?

One of them, now known in the gloom as Father Time showed up 12mins late. When you see him in the gloom, you should ask him how he got his name. Regardless, here’s what we did:

Warm Up lap that would become our lap after each set of exercises. Followed that up with some basic warmup exercises before heading into the following:

10 Lunges (ea leg) – lap
20 Man Makers – lap
30 Merkins – lap
2min Plank done together

40 “Real” Squats and the quotes are a reminder that we’re not doing half squats – lap
50 Mountain Climbers – lap
60 Curls – lap
2min Plank done together

70 LBC’s – lap
80 Bent Over Rows – Lap
2min Plank done together

Flutters the way I now like to do them
Boats & Canoes

Maximus

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Carrying the Distance

2021-05-212021-05-21Leave a comment

QIC: Band Camp
When: 05/21/2021
Pax: 3D, B.O.B., Band Camp, Bobber, Hardwood, Longshanks, oscar the grouch, Peabody, Ruby Slippers, Short Sale, Spiderman, Tesh, Uhaul
Posted In: The Hive

13 PAX today in the sweet spot of the year when the gloom feels about perfect

Warmup:
SSH
1 burpee
MC
Peter Parker
Parker Peter
2 burpees
Little yoga
Monkey Humpers

We were pretty mobile today with a farmers carry between stops
5 stations

Station 1:
Swings 20
Merkins 20
2x

Station 2:
Snatch 10
Split Squat 10
2x

Station 3:
Rows 10
Overhead Squat 10
2x

Station 4:
Single Leg Deadlift 10
Manmaker 10

Station 5-rotation with 13 guys
Overhead press
Merkin
Goblet Squat
Pullup (option to be weighted 20lb)
YHC called up an down.

Then we returned hitting each station again. (modified reps for time to reach COT at 0600)
Grip was pretty shot at the end.

NMM:
Proverbs 12:24
Diligent hands will rule, but laziness ends in forced labor.

We’re not being physically lazy out in the gloom, but I KNOW there are aspects of my life where I am lazy. That laziness forces me into positions I have to work to get out of. For example, not keeping regular track of my finances, or being a lazy parent by allowing something my boys are doing to get out-of-hand. In either of these situations, I’m forced to act because my laziness pressed the situation until I had to respond. And too often, my response is poor. Better to be prepared and diligent in handling the situation.

COT
Prayer for today: Lord, I know I don’t need to constantly work hard in every aspect of my life, but embolden me to be diligent. And make me wise enough to see the difference between “working hard” and being “diligent.”
Praise for one soon-to-be less occupied (in-laws…) house
Prayers for a father-in-law’s impending passing; anxiety over legal situations

Announcements:
F3 Dads every Saturday in June. 9-9:30 WEP

An honor to lead, great to see such a crowd of high impact guys. Every single former site-q from The Hive was present today. Thanks B.O.B. for the opportunity.

Site-Qs:
BOB
Uhaul
Band Camp
Tesh
Longshanke

—
Band Camp dismissed

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The Hive 3.26.2021

2021-04-14Leave a comment

QIC: Punch List
When: 03/26/2021
Pax: BOB, Bobber, Punch List, Ruby Slippers
Posted In: The Hive

YHC has been slacking lately and hadn’t posted any backblasts for recent Q’s. So… here is # one of five.

Thunder was rolling early the morning of the 26th, which indicated we would be under cover with our bells. The humidity was high and the PAX were scared. Only four strong HIM showed up to the workout.

Call today’s workout a PT test as it was a repeat of a COVID related beatdown from Band Camp. YHC struggled last year (3/25/2020) through the WOD and wanted to see if acceleration or deceleration had happened since. Luckily, acceleration occurred and YHC felt much better on the second iteration of the Bandcamp WOD.

See below screenshots for the deets. Instead of 20 normal burpees at the end we did 10 Mountain Climber Burpees (Flying Squirrel w/4-count mountain climber) and 10 double burpees (two push ups, two squats).

Punch List out.

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shoeless fish still swim

2021-03-052021-03-05Leave a comment

QIC: Band Camp
When: 03/05/2021
Pax: Airborne, Band Camp, BOB, Dojo, Fish Sticks, Peabody, Ruby Slippers, Shady, Tesh, Uhaul
Posted In: The Hive

10 PAX present today: Fishsticks showed up with no shoes, but still stayed to workout. Uhaul had an extra pair he borrowed. Perfect examples of durability and preparedness.

Warm up
Lap
SSH
1 man maker
Merkin
2 man makers
MC
Yoga
Monkey Humper
3 man makers
IW
HW
4 man makers
SSH
Merkin
MC
5 man makers

Thang 1 – Length of the parking lot
8 Goblet Squats
Sprint
8 Merkins
Walk Back (we bear crawled the first and last time)
5 Rounds? I lost count

Loaded Carry to courtyard
Thang 2
10 swings
10 cleans
10 push press
5 burpee snatches
10 front squat
Repeat on opposite side

Some additional Yoga

Thang 3
Row
Clean
Front Squat
Push Press
Just 3 reps on each side

One muscle up on the wall Shady couldn’t quite reach but that’s why the word assist exists!

Waiter’s Carry back to COT
For some seated forward bends

NMM:
I’m considering fitness….Like what are we fit for? Am I a fit father because I have a child? Am I fit for the jobs I’m given at work? Do I let my physical fitness get in the way of my fitness as a husband?

Prayers for quiet hearts to hear God

Thanks BOB for the opportunity to lead.

—
Band Camp dismissed

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Even an IR Guy can Q

2021-02-23Leave a comment

QIC: 3D
When: 02/19/2021
Pax: 3D, BOB, Dojo, Drop Thrill, Peabody, Ruby Slippers
Posted In: The Hive

While on recovery I have found ways to still participate and push my brothers. I brought a Deck of Pain to The Hive.

Each Suit was a part of the body (Shoulders, Arms, Legs, Core). Odds was one exercise for that part, Even was another. 8 total exercise. Suit, Odd/Even and Face value determined the Exercise and Reps.

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Double Trouble At The Hive

2021-02-05Leave a comment

QIC: Drop Thrill
When: 02/05/2021
Pax: 3D, Band Camp, BOB, Drop Thrill, Geronimo, Training wheels
Posted In: The Hive

It was a dark and rainy morning… but that didn’t stop six Pax from getting up and after it at The Hive.

This workout is called Double Trouble and was named that before we lost our Metro brother of the same name, but this workout is done in his honor and memory. Great high impact man who we just lost due to Covid.

The workout goes like this. Each round of two exercises you complete 10 reps then 15 round two, 20 round three.

The exercises are:

Kettlebell swings
Shoulder shrugs

Goblet squats
Flutters

Curls
Merkins

Tricep extensions
Squats

Sumo squats (what more squats?!)
LBCs

Skull crushers
Rosalitas

Dead lift
Calf raise

Lawnmower
American hammer

Romanian dead lift
Dips

The mission of F3 is to plant, grown and serve small workout groups for the invigoration of mail community leadership.

I hope this one was a challenge and it was great to see Geronimo again, who we thought was leaving town already but has s reprieve.

Hope you have a great weekend and hopefully you enjoyed all the squats.

Thrill is gone!

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Hive 10.23.20

2020-10-23Leave a comment

QIC: Fishsticks
When: 10/23/2020
Pax: Airborne, Band Camp, BOB, Fishsticks, Punch List, Shady, Training wheels
Posted In: The Hive

7 Pax arrived at Fort Mill High School for the Kettle Bell workout this morning.

Warm-ups

1 lap around the parking lot

SSHs, Imperial Walkers, Windmills, Plank Stretches, Arm Circles

Main Event

3 rounds, 5 sets, 3 exercises, and 1 mode of transportation across the parking lot

Rd 1

20 Shoulder Presses

20 Squats

20 Around the Worlds

Lunge walk with KB to the next parking space, rinse and repeat exercises above

Rd 2

10 KB Swings

10 Halos

10 Flutters

Bear crawl with KB to the next parking space, rinse and repeat exercises above

Rd 3

10 Curls

10 LBCs

10 Chest Presses

Crab walk with KB to the next parking space, rinse and repeat exercises above

Great job everyone!

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Stationary 11s Sprint

2020-10-112020-10-11Leave a comment

QIC: Band Camp
When: 10/09/2020
Pax: Airborne, Band Camp, BOB, Bobber, Bounty Hunter, Peabody, Quack Attack, Sir Topham Hat, Tesh, Training wheels, Uhaul
Posted In: The Hive

11 PAX gather, about 8 of them on time…

Warm Up:

Lap for late comers to catch up
Side-straddle Hops
Imperial Walker
Hillbilly Walker
Moroccan Night Club
Plank
Some yoga
Mountain Climbers
Some yoga
Monkey Humpers

Move to bells
Thang:

5 rounds:
5 Manmakers
10 Goblet Squats
15 Calf raises (with bell)
20 Swings

(total 100 swings)

Move to start of parking lot paint facing cones.
Left side:
5 Power Clean
4 Front Squat
3 Push Press
2 Snatches
1 Manmaker
Sprint 50 yards to cones and sprint back
Repeat on Right side

Did some planking as active recovery. Rinse and repeat

Stationary 11s (started at 0550)
10 merkins, 1 snatch (1 right and 1 left)
9 merkins, 2 snatches (2R/2L)
etc.
Sir Topham Hat finished (but he’s a knight, so…)
Everyone got to at least 3 merkins, 8 snatches

NMM:
Stopped w/ 2 minutes left for a brief message.
The present moment calls for our best work. Our best work as parents, husbands, community members. But we’ve got to let go of expecting the same outcomes we’ve always had when doing our best work.

We finished strong with 3 manmakers

Prayers:
For moves, jobs, M’s health, and the kid that was airlifted to the hospital at a pep rally yesterday at FMHS.

—
Band Camp dismissed

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Learning your own limits

2020-10-02Leave a comment

QIC: B.O.B.
When: 10/02/2020
Pax: Airborne, Bandcamp, Peabody, ranger, Tesh, Training wheels, Uhaul
Posted In: The Hive

Warmup-

Mosey

In Cadence (SSH, Dry docks, 8 count push up)

The thang- 3 stations A,B,C. A is approx 25 yards from B, B is approx 50 yards from C

Station A- Bodyweight

10x Hand Release Push ups

10x Bobby Hurley

Transport A to B- (25 yards, Broad jumps)

Station B- 10x Lawnmowers (Left arm), 10x Curls (Left arm)

Transport B to C- (50 yards) Farmers Carry (Left Arm)

Station C- 20x Chest Press, 20x Skull Crushers

Transport: Waiters Carry Back to B (right arm)

Station B- 10x Lawnmowers (right arm), 10x Curls (right arm)

(LEAVE BELL AT B)

Transportation to A: Bear Crawl

10x superman

Repeat 6 total times. starting each repeat 6 minutes apart (6:00 interval)

Each round should be faster than the prior round, punishment for not “descending” time is 10 man makers at the end of the workout. Up to 50 man makers available

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