Category: Varsity

Apparently HISTs not HIITs today

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  • QIC: SkateOrDie
  • When: 07/15/16
  • Pax: Sasquatch, MP, Geronimo, Huckleberry, SkateOrDie
  • Posted In: Varsity

It was a dark a gloomy morning and the PAX arrived in droves.  Well, actually, there were 5 HIMs (but a strong showing nonetheless) that showed for the latest edition of DJ SOD “Spinning the HIITs”.  After mulling the fine print in the disclaimer, we started at the Nation Ford High School football stadium and mosey’d up through the parking lot to just past the front entrance to the school and found not only a light, but some brick walls that would go to good use in a few.  After 25 SSHs, 25 morroccan night clubs, and 25 seal jacks and with Foo Fighters on Pandora, the PAX began the 1st of 3 circuits (Upper, Lower, Abs), each consisting of 3 sets of 5 exercises – 30 seconds on and 15 seconds rest.  The menu consisted of Carolina Dry Docks, Plank Jacks, Balls to the Wall, Mountain Climber, and Hand Release Merkins. Oh, the mumblechatter!!!  “This is not High Intensity Interval Training (HIIT)…it is High Intensity Shoulder Training (HIST)” and “If this is Varsity, where is JV?”.  Upon completion of Upper Body circuit, the PAX mosey’d from the front of the school to the center of the macadam football field.  There we completed the Lower Body circuit consisting of Squat, Reach and Jumps, Monkey Humpers, Alternating Back Lunges, Bomb Jacks, and Sumo Squats.  Once done there, the PAX mosey’d to the back entrance of the school where they rounded out the morning with some light ab work: Scissor Kicks, Planks, V-ups, Rosalita, and Dying Cockroaches.  After commenting on the fact that we finished EXACTLY at 6:00 AM, the PAX mosey’d back down to the football stadium for count-a-rama, name-a-rama, and BOM.

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WhatDid HIITS Varsity

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  • QIC: WhatDid
  • When: 07/08/2016
  • Pax: Backdraft, Clampett (FNG), ChickenWing, Patton, CakeBoss, Socrates, Pusher, WhatDid (QIC)
  • Posted In: The Fort, Varsity

Today’s Q was a honor. I was able lead some of the forts elite and a FNG through my first HIIT Q.

After a slightly extended rules of engagement and disclaimer for the FNG, which was followed by the nantan making sure I didn’t miss anything, we went after it.

The thang…
Mossy down to the lower school for a quick warmup. While passing the only lighted area at the school, the pull up bars, I warned the pax that we would be visiting those shortly.

Circle up for…..no SSH
30 Moroccan night clubs
15 windmills

That was a brief warm up, we had work to do.

We then mossied up to the pull up bars but it turned to a sprint due to the Patton push. Nice!

At the pull bars we completed four sets of:
30 second pull ups
10 second break
60 SSH
10 second break
20 burpees
1 minute break and repeat

You can do the math, but I’ll give you a hint, that’s 80 burpees!!!

We then mossied over to the track. We had some work to do…

200 meter sprint
10 second break
15 squat jumps
10 second break
20 walking lunges
10 second break
30 seconds of calf raises
Repeat

We then mossied back to the main lot for some abs:
30 crunches
20 flutter kicks
20 American hammers

NMM
Patton and pusher were the “pushers” today. As always, Pusher kept the mumble chatter high. Patton kept the group moving….leading the leaders on the 200 meter sprint.

Many prayers were asked for our law enforcement and first responders. These people take a larger responsibility than most can comprehend or will ever truly appreciate. See a cop, firefighter, military person, thank them.

Prayers for Package’s Dad Knee surgery recovery.
CakeBoss’s friend Steven who is battling Hodgkin’s.

Welcome Clampett. He’s been looking for a morning group like F3 for years. We need to make sure we’re giving it away. Shout out to Chicken Wing for showing Clampett the way.

Upcoming:
7/22 – Spud Run
7/23 @ Spitz place for a second f picnic
7/29 – Third F convergence on Financial Responsibility at Eternal Church

Thanks SkateOrDie for the opportunity to lead the workout.
WhatDid out!

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“Now THAT was an amazing workout” ~SoCrates, Resident F3 Philosopher

Getting Started

Boy it’s dark without the NaFo HS parking lot lights on.  Found a little spot between the JROTC building and auto shop building, which thankfully had lights and some available tires.  Disclaimer was given and the mosey ensued!  Leaving COT near the football stadium, the PAX mosey back and forth through the parking lot completing a few walking lunges, some karaokes (someone actually asked me this week what a karaoke was 😐 hmm).   I digress – we finished up with dynamic stretching.  We continued on to the top of the bus loop and circled up for Imperial Walkers, Moroccan Night Clubs, Mountain Climbers, and Seal Jacks – 15 of each (no more/no less) – I struggled with consistency on my last Q.

The Thang!

We then mosey’d down the hill to the little spot found earlier, where a fresh circuit of cinder block squat, curl, and press; bulgarian split squats on a stack of tires (weighted or unweighted – PAX choosing); perfect merkins w/ push-up handles (focus on form); squat, reach, and jump; battle ropes; and a 4-corners shuttle run was set up.  After a quick set of instructions at each station, the PAX were told to pick their posion and we got started.  A total of 4 sets through each of the 6 exercise stations for 1 minute of high intensity followed by 20 seconds of rest.  A high-tech weinke and Pandora’s Metallica station (chuck full of commercials) were there to keep the PAX focused!

Everyone walked away stronger!

PAX mosey’d back to COT for name-o-rama, announcements, prayers/praises, and ball of man!

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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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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Pre-Blast for Memorial Day MURPH “FunHouse FunRun”

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If you don’t know by now, The Fort will be conducting the Annual Memorial Day Murph at NAFO high school (The Coop and Varsity AO).  This is a great opportunity to work out with The PAX to honor our service men and women. Post to your regular AO, then head over to NAFO for the double-down.  In addition to the workout, there will be awards handed out to those who perform at the top of the group.

However, there is one award that perked my ears, the Funhouse Pull Up award.  I assumed this award was for the PAX who increased their pull up count exponentially from the last go around (go search the last Fitness Test).  This was not the case.  ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)…..  “Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!”  So yes, YHC likes to modify.  Especially a freaking pull up. So why not “modify” the MURPH with a typical “FunHouse FunRun”?  Call it a triple-down.

So if you’re not afraid of modifying (CSPAN I see your “burpees” so I KNOW you love to modify) join me for this THANG:

Memorial Day – Monday, May 30th 0430

Start (Leg #1): 0430 at Trailhead Park in Tega Cay for a run to Flight Plan (Baxter Startbucks) ~ 4.2 miles

Leg #2: Flight Plan 0515 (YHC the Q) – I will find a suitable 4.5 mile loop that will get everyone ready to go do the MURPH- Total so far ~ 8.7 miles

Leg #3: Run to NAFO 0600 – There will be little time for COT at Flight Plan for those on the #FunRun, so I may hand this off to someone staying behind.  We must get on our horses and head out to make the 5.5 miles to NAFO in 50 minutes before the MURPH starts. The route is down 160 and take a left on 21 and then a right on 460 to NAFO. – Total so far ~ 14.2 miles

Leg #4: The MURPH – 1 mile run, 100 pull ups, 200 push ups, 300 squats and a final 1 mile run. Ugh. So final total mileage ~ 16.2 miles

So join YHC to “modify” your typical day.

 

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LAKE WYLIE LAUNCHES “THE DEEP”: A Pre-blast…

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Highly anticipated… and I anticipate your attendance to make it a launch of epic proportions… SO HC NOW. We will be looking for your support over the coming weeks as we launch this newest Region of F3. That support will come in the form of your willingness to Q, in your attendance at workouts, in your talking it up in COTs, and in EHing those guys that you KNOW desperately need the multitude of goodness that comes from F3. Someone gave it to you… Now it’s your turn… Call that buddy that lives in Lake Wylie or in Steele Creek area that you haven’t talked to in a while. Tell him your story. Then drag his a$$ to the AO for a glorious beatdown…

Where: Oak Ridge Middle School in Lake Wylie (5657 Oakridge Rd, Clover, SC 29710)
When: 0700 – 0800 on April 9th, and every Saturday thereafter until we either die or the Earth passes away…
Who: All Pax of F3 Nation that are up for it… (But particularly those in Lake Wylie and Steele Creek and surrounding areas)
What: Horribles. Lots of them.
Why: Oh… You know why…

Weinke sneek peak…
Let’s see… what should I tell you??? Let’s just say that there will be lots of speed work… Bear crawls… Oh, and a new exercise, called THE KRAKEN. You won’t want to miss that…

BE THERE.
Helmet, out.

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Last chance to order a FORT Region shirt (new colors)

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We will be doing a redesign of the FORT logo later this year, so this is your last chance to order the current FORT design before then. Think of it as a way to say you are a FORT region original before all the newbies arrive. For all of you wondering if we would ever have another option other than gray, you are in luck. MudGear just released red and royal blue!

The MudGear obstacle race jersey fits close to the skin without compression (tapered cut). Its highly breathable, wicks sweat, and has excellent drainage capability. This is the style all regions wear across this great nation of ours. Don’t you want to be a great American? Aren’t you proud of the hours of pain and gallons of sweat you lose with your F3 brothers? Why wouldn’t you get this shirt? Also available in badass black (standard F3 Nation uniform color for our workout ninjas). Is it visible to oncoming traffic at 0515? Nah. Does it need to be? Meh. Will you blend in with your surroundings? Probably. Will you look good wearing it? Heck yes!

Price: $33 (MudGear red, blue, black)

Also available is the black Sport-Tek Adult Competitor Tee. This one is lightweight, moisture-wicking, and breathable. It has a looser fit. This is the more cost-effective version. Not as durable, but just as sweet. Ladies cannot resist a man in black. Heck, there was even a movie (or 3) about men in black. Don’t you want to impress the ladies? Why wouldn’t you want to rock out a bad mama jama black F3 shirt? Show the CrossFitters what a real shirt looks like on a real #HIM! I hear it actually makes you do better merkins.

Price: $24 (Sport-Tek black)

The grey on black looks pretty sweet. Last day to order is 4/3/16. To save you shipping charges, I’ll deliver them to you when they arrive in late April. Get them before they are gone! Don’t look back on this and say, “I wish I would have gotten the shirt.” Just click below and order it now. Operators are standing by. Do it!

F3 The Fort Shirts Pre-Order

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PRE-BLAST: Uptown Lunch Gonna Funk You Up…

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Oh me, oh my…
The revival begins on Feb. 5 at 1130, and will continue on the First Friday of EVERY month going forward. PUT IT IN YOUR CALENDAR.
Location: Jason’s Deli in the Epicenter Uptown.

The 2nd F Uptown lunch had sputtered and maybe even stalled, but just like two good F3 men who don’t know when to quit (yes sir, may I have another?) Italian Job and YHC decided it was time to get serious and make it a thing again. (Because somewhere in my brain-damaged mind, seeing you fools in the Gloom isn’t enough…)

BUT! You say, can’t we go somewhere else? Jason’s Deli isn’t my favorite… Answer: It’s a free country. Do what you want. But WE will be here. Trust me, we wracked our brains to figure out the best spot based on seating capacity, price range, proximity, etc. This is the spot. The VSF is planted and this is the plan until further notice.
I mean, I get it. Jason’s isn’t exactly gourmet. Might not even be all that #FuelChallenge friendly, but kind of like First F stuff, if you came for the food only, you may be missing the point. So, spread the word to all your favorite Uptown-working PAX, tell it in the COTs, tweet it, etc., and get over there for some high-quality 2nd F.

Again, the details are above. To reiterate, Jason’s Deli in the Epicenter. The First Friday of every month. At 1130.

Questions? Concerns? Please feel free to bug Italian Job with that crap.

Otherwise, see you there. It’s Friday morning and we’re in the spot… Don’t believe me? Just watch…

Helmet, out.

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You did WHAT in 1988?

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  • QIC: CSPAN
  • When: 01/08/16
  • Pax: Ringer, MP, & Skate or Die
  • Posted In: Varsity

Conditions were balmy and 44

Kind of sat there awhile until 3 cars showed up at 0510

Disclaimer was disclaimed in detail, about today being “moderate” for @JoeDavisRun prep…it was really not that moderate…

And we were off…

THANG

8 minutes of running in no apparent pattern around NAFO HS Parking lot and athletic fields, quality 2nd F during most of the run…

Dynamic warmup for 4 more minutes until I felt like I could continue…#OLD and I took yesterday off for no good reason then I was tired @F3_250Fail…

So we started in 1988= (the year equates the reps described below)

  • 1 perfect pullup
  • Run down the hill
  • 9 flying squirrels (we changed these up in 1992 to broad jump burp & 1993 we changed to leg jack burpees)
  • Run up the hill
  • 8 squats
  • 8 flutter kicks

Move on to 1989, 1990, 1991, 1992, 1993, & 1994…as we ran out of time

Move onto a perfect pull-up pyramid 1-2-3-4-5-4-3-2-1 (try this, great way to improve your pull-up counts)

Finish off with a few cool down stretches

Prayer and Praise

BOM

NMM=Naked Man Moleskin

Somebody tell our Bounty Hunter that I appreciate the invite to Q…he must still be taking pictures with Jimmy Fallon somewhere…

This morning the workout was based on a USMC workout I used to do at 1st Tank BN in 1988, this was always done in place of getting your full hour lunch (I know it is hard to believe a lunch with me would be a punishment…?) The workout was used to encourage you to improve your PFT (physical fitness test) scores, to score perfect you needed to get 20 perfect pull-ups. This workout gets  your running endurance up, perfect PFT score was 3 miles in 18 minutes and 80 sit-ups in 2 minutes…we all got better today…sometines a smaller group leads to more fellowship, this morning was a great group and they all pushed through the “FUN”…

AYE!

CSPAN

 

 

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