Category: Varsity

Not by the Original Artist

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As with most things in life, we learn from copying others. Workout routines are frequently copied and improved upon. Music (cover songs) fall into the same category as the PAX learned about this AM.

No FNG’s, disclaimer promptly delivered.
Warm up:
Mosey to elementary school
SSH (IC 15x)
Windmill (IC 15x)
Imperial Walker (IC 15x)
Moroccan Nightclub (IC 15x)
Merkin (IC 15x)
Peter Parker (IC 15x)
Plank stretches

Throughout Thang 1 and 2 (detailed below) the tunes are playing, but they are all songs made more popular by the “cover band” rather than the original artist. If a PAX correctly names the original artist, they receive a clothes pin award. The significance of the clothes pin is revealed way down below.

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.

Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
Run back to cone 1 and pick up a clothes pin, then rinse and repeat until time is called.

Thang 3: Clothes Pin Tag
PAX attach the earned pins to their sleeves
PAX are confined to defined area
PAX try to remove and keep other PAX pins.
At end of time, PAX with most clothes pins wins! (Tie amongst Tube Sock, Youts, and Punchlist)

Mosey to COT
Prayers for: Healing for Youts father
Praise for: Punchlist’s wife and bun in the oven doing fine

The not-by-the-original-artist tunes: (original artist in parentheses)
I fought the law “the clash” (The Crickets)
I love rock in roll “Joan Jett” (the Arrows)
All along the watch tower “Hendrix” (Dylan)
Higher ground “Red Hot Chili peppers” (Stevie Wonder)
Hang on to your ego “Frank Black” (Beach Boys)
Hard to handle “the Black Crowes” (Otis Redding)
Come on feel the noise “Quiet riot” (Slade)
Respect “Aretha Franklin” (Otis Redding)
Route 66 “Depeche Mode” (Nat King Cole)

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PRE BLAST F3 The Fort 6th Annual Invergence

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Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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Varsity: Some HIIT for cool Friday Morning

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Varsity 8/24
9 PAX including YHC arrived on this cool Friday morning for a taste of High Intensity interval training. Basically get the heart rate up and down for 45mins.
I choose to do a “9round” type approach and fill in with some pull ups for Haggis. Special requests are encouraged.
Disclaimer given and welcome to FNG – Joe—–aka Dirty Myrtle.
Mosey down to Sugar Creek for mini warm up
  • Squats
  • Merkins
  • LBCs
  • Windmills
  • Moracan Night Clubs
Jump into the Thang:
3 mins of each set of 2 exercises. After 3 mins, run up hill and grab 10 Pull-ups run back down hill.
Here are the sets:
SSHs-10
Burpees-5
Merkins-10
Jump Rope-20
Mtn Climbers-10
Dips-20
Squats-15
Curls-10
Lunges -10/leg
Calf raises -20
LBCs-10
Donkey Kicks-5
Big boys-5
Plank Cinder Block pull -10
Ran out of time but last two sets will be used for future beat down.
Freddys-10
Partner Wheelbarrow-curb2curb
Hanging knee raise-5
Side crunches -10
COT:
We had FNG naming for Joe to Dirty Myrtle since he was from Myrtle Beach of course. Nice EH Punchlist!!
Prayers for Rebels wife procedure, Dilberts friend on kidney surgery  and Dirty Myrtle’s friend on liver cancer and my friend facing auto-immune disease.
PAX praying over schools Sunday at 6pm…..show up at a school and pray over them and the administration and students. Nice work Beacon!
Cake Boss out!
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Small Groups

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3 PAX joined YHC to start the day.

Disclaimer. Disclaimed.

The Thang:

Mosey to pull up bars:

Set#1:

10 pull ups / 25 merkins

Set#2:

8 chin ups / 20 merkins

Set#3:

8 baseball grip pull ups / 15 derkins

Set#4:

8 baseball grip pull ups (opposite side) / 15 wide arm merkins

30 seconds recovery time between sets

Mosey; dynamic stretches. Karaoke L/R, Knees to Chest, Ankles to Hip

COP (all in cadence):

  • 10 Windmills
  • 10 Hill Billy Walkers
  • 10 Moroccan night clubs
  • 10 Peter Parkers; Honeymooners, Downward Dog
  • 10 Parker Peters; Honeymooners; Downward Dog
  • 10 Shoulder Taps

 

Mosey to pull up bars:

Set#1:

8 pull ups / 20 merkins

Set#2:

6 chin ups / 15 diamond merkins

Set#3:

6 baseball grip pull ups / 10 derkins

Set#4:

6 baseball grip pull ups (opposite side) / 10 wide arm merkins

30 seconds recovery time between sets

Mosey – side shuffle between posts

COP#2 – Due to the small number of PAX, I called an Omaha and let the PAX decide their workout:

  • +20 LBCs; single count
  • +Climate Change PAX hold Al Gore position while each PAX does 10 monkey humpers
  • +12 SSH; in cadence
  • +15 bicycles; in cadence
  • +10 flutters; in cadence
  • +5 burpees
  • +10 bomb jacks
  • +8 Boats and Canoes; in cadence

 

Mosey to The Wall

  • BTTW 40 seconds
  • 25 Donkey Kicks
  • BTTW 20 seconds
  • 10 Chinooks; in cadence
  • 10 Overhead claps; in cadence
  • 10 Moroccan night clubs; in cadence

 

Mosey to COT

10 Merkins; single count

COT

Announcements

Prayers/Praises

 

NMM:

Small groups are a big part of what F3 is about. Thank you to the PAX for posting. Shout out to Tube Socks and Youts (Respect!) on a standout first 3 weeks! You both fit right in and it’s awesome to have you both posting with the PAX in the gloom.

Always a pleasure to Q. Thank you  Kielbasa for the opportunity.

 

#CoopStrong

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Table for Two at Ad(Varsity)

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With the On again off again, cancelled, not cancelled morning at the Ad (varsity) the number of pax were limited which was fine as Shinguard is in training for his future Q (OYO).

The Thang:

Mosey to band parking lot for a little COP

  • Merkins (20)
  • SSH (20)
  • Squats (20)
  • LBC (20)
  • Mountain Climbers (20)

Mosey to the triangle at the top of the student parking lot for the “Triangle of Death”

3 rounds:

Round 1: 30 Merkins, 30 Squats, 30 LBCs and bear crawl to each station

Round  2: 20 Wide Armed Merkins, 20 Jumping Lunges, 20 big boy setups with Crab walk between stations

Round 3: 10 Diamond Merkins, 10 Jump Squats, 10 Ski jumps with lunges between stations

Short mosey to the wall of the annex/Gym.

Plate push the wall sit for 1 Min, Plate push then balls to the wall, Plate push

Mosey toward COT

End with some Mary and stretching

This morning was memorable, thank you to F3 for helping make it happen.

 

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Ask and ye shall receive

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After the disclaimer, we started with a quick mosey around the parking lot to get the legs moving.  We then circled up for some stretching and warm-ups which included: SSH (x20), windmill (x10), merkins (x20), Superman overhead claps (x10), hillbilly walker (x10), downward dog and honeymooner, mountain climber (x10), Moroccan night club (x20).

Next we got right to it and headed over to the pull up bars per the “requirement” of 2 of the 3 Murph exercises incorporated into the workout.  We went with chin ups and squats.  The exercises went something like this:

  • 10 chin ups followed by 30 squats, then 10 burpees (we had to get some pushups in!)
  • 10 chin ups followed by 30 squats, then 9 burpees….
  • Repeat counting down to 6 burpees, then we got a quick break so we could run down the hill and then back up where we did LBCs while we waited for the six

Then we continued our fun with the following:

  • 10 Australian chin ups (partner up where partner holds the “chin-upper’s” legs horizontal while person doing chin-up is more doing a row to the bar) – swap partners, then do 10 one legged squats each leg, followed up with 10 calve raises (total of 30 “leg” exercises), then 5 burpees
  • Repeat counting down to 3 burpees
  • Last 2 reps were OYO on the bar with either knee to chest or chin ups, 30 squats or 10 one legged squat with calve raises, then 2 burpees
  • Repeat for last rep with 1 burpee at the end

Last was around the world Mary for 2 min, then back to COT for the usual wrap up.  Appreciated the opportunity for the “Ad”varsity leadership and had a fun time getting creative with the new format!

Aye – Shady

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The Varsity: Kielbasa and Cake….sweet and salty mix!

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9 Pax and YHC came ready to get after it at The Varsity.

Thanks to Kielbasa for the Q and opportunity to lead. Never pass on opportunity to lead as it provides a so many life skill and is so worth they little bit of effort for wealth of payoff.

High Intensity Interval Training is what Varsity is all about. I tried to keep the heart rate up during our 45 mins and we got a little sweat going as well.

The Thang:

Little warm up mosy

Some shuffles, karaoke, lunges, high knees, butt kickers couple of squats and moracan night clubs and away we went

1st Set

  • Pull ups = 30 seconds
  • Side Straddle Hops = 60 Seconds
  • Burpees = 90 seconds
  • 1min rest
  • repeat 4 times
  • Sprint up hill to 4th tree
  • Squatr jumps = 10
  • Lunges = 20 1st round each leg, then 15, 12, 10
  • Calf Raises = 30
  • 1min rest
  • repeat 4 times

Fun had by all!

Impact is theme of the next 2 months. Ready newsletter for 60 day challenge!

Cake Boss out!

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My Varsity VQ

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I’m afraid of Varsity…not gonna sugar coat it.  Hardcore Boot Camps scare me, especially AO’s that have pull-up bars on site.  I stay as far away from them as possible.  So, to get me to one of these crazy AO’s, you’ll have to ask me to Q.  I tried my best to make this not moderate.  I probably only hurt myself though.

We started by running around the NAFO parking lot.  25 SSH here, 25 SSH there, 25 more here and then 25 more there.  SSH are my favorite warmup exercise because…science says it’s the best. Our last stop in the lot was for a few Merkins.

Next we moseyed towards Sugar Creek Elementary.  I head faked a pitstop at the pull-up bars but kept going.  At the bottom of the hill I decided it would be good to run back up the hill and then back down.  I hate running.

Next obstacle was the Basketball Court.  We ran Suicides, Bear Crawled, Crab Walked, and Lunged. This is why I #Slowburn on Fridays.

I had my speaker box setup in the bus loop to entertain us while we worked it.  We split into 2 teams.  1 team worked out while the other team ran a lap.  Exercises included: Balls to the Wall, Merkins, LBC’s, Big Boy Situps, Planks of sorts, Makhtar N’Diayes…I tried to get a good mix in.

When I decided I couldn’t take anymore running, I put Chumbawamba’s Tubthumping on the speaker and we did 28 burpees in 3m32s. I hear they’ve done more burpees in less time at Varsity.  Beasts!

It was time for COT.  I tried to walk a bit but Ginsu said he felt like running so we ran back.  A couple Ruckers met us there and we closed it out with a Big Ball of Man.  Happy Birthday to Dark Helmet! Thank you Kielbasa for the opportunity.  I’ll trade you Q’s again in a couple months!

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It’s 5 O’Clock Somewhere

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5 HIMs showed up at the NaFo “bar” this morning, and by bar I mean the pull up bars.

We started off with a mosey around the parking lot, with some buttkickers and high knees mixed in for good measure.  At the top of the bus loop we circled up for some warm-ups and completed SSH, windmills, imperial walkers, cherry pickers, hillbilly walkers, and seal jacks.

From there, we continued the mosey down to the pull-up bars, behind the JROTC building.

The thang:

Pyramids consisting of 1 pull-up, 2 chin-ups, 3 merkins, 4 alt lunges, 5 squats, 4 alt lunges, 3 carolina dry docks, 2 chin-ups, 1 pull-up, followed by either jog to the bottom of the hill near Sugar Creek Elementary School or sprint to the stop sign in front of the JROTC building and back, on your 6 for Mary (led by the PAX – protractor, dying cockroach, front and side LBCs, hello dolly, plank jacks, v-ups) and then back to the bar.  Rinse and repeat until COT.  Completed a plank waterfall with 1 min left before COT.

We spoke of the importance of good form, challenging yourself (UvU), and encouraging one another other (ISI).

Count-o-Rama, Name-o-Rama, Announcments, Prayers/Praises,

Prayed for teachers and unspoken prayers.

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Abs/Arms/Shoulder Work at Varsity – 3/30/18

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8 Good Men joined YHC at the Varsity on this Good Friday.

Mosey around the parking lot to the black top.

Warmup

  • 20 side straddle hops
  • 10 count count Moroccan night clubs
  • 10 4 count windmills
  • 15 4 count merkins
  • 20 mountain climbers
  • 10 4 count pickle pounders (not sure if that is the actual name…but it is now…thanks Jekyll)
  • 10 4 count high steps

The Thang

  • line up on the black top goal line
  • 10 Carolina dry docs every 10 yards
  • sprint back to start
  • 20 4 count flutter
  • 5 pickle pounders every 10 yards
  • sprint back to start
  • 20 4 count flutters w/ holds

Mosey across the parking lot, down the hill to the wall

  • 10 4 count wall sit toe touches
  • 5 4 count hand stand merkins
  • rinse repeat x3

Mosey to the pull up bars

  • 10 pull up/toes to bar combos (1 pull up, 1 toes to bar, x 10)
  • Captain Thors 5×20
  • 10 pull up/toes to bar combos (1 pull up, 1 toes to bar, x 10)
  • 10 Xs and Os
  • 10 chin up/knees to chest combos (1 chin up, 1 knees to chest, x10)
  • 10 4 count heels to heaven
  • 10 chin up/knees to chest combos (1 chin up, 1 knees to chest, x10)
  • 10 4 count freddie mercury
  • 5 combo ups (1 hand in pull up position, 1 hand in chin up position)
  • switch hands, 5 more

Mosey to COT

– Ginsu

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