Tag: Backdraft

Crazy 21s

Leave a comment

WARMUP: it’s minnow pond. So, no

THE THANG:
Fast pace 3.75ish miles stopping to do Super 21s.

That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if you want it.

Did this back in 2019 https://f3thefort.com/2019/12/19/super-21s-at-minnow-pond/ it sucked then too.

MARY: a little with the 45 seconds remaining when we returned to COT

NMM: listen, every man that posted today is already trying. Sometimes it’s not enough just to try. We have to find ways to be better. Maybe that’s working with more intensity, maybe that’s eating better, maybe that’s resting smarter, maybe that’s speaking kindly to your children… but whatever it is, if you’re already trying and you need better, find a way.

It’s 2025, MEN of The Fort it is time to thrive

TClap |
0

Coliseum- 12/17/2024

Leave a comment

WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers
THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc…
Mosey to tables 10 reps of slow squats, step up with knee raise, alternating lunges, incline merkin, merkin, decline merkin, mountain climbers, maktarjai, 1 min plank 2 sets
MARY:
ANNOUNCEMENTS: prayers/ praise around the circle…
COT:

TClap |
0

Cake Boss has a big Wenkie ?

Leave a comment

WARMUP:
Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and Seal Team training. Thank you Prestone for your service!
Dynamic mosey down the path to Harris Street
THE THANG:
Run down path with exercises along way
Imperial Walkers
Low slow squats
Hillbilly walkers
Plank jacks
Seal jacks

Run up Harris Street each light pole do merkin
Cumulative Merkins
All the way to church 11 light poles

Partner Dora
100 big boys
200 mtn climbers
300 sumo squats

Mosey to park by Stinger Sports
7s
1Jump Squat
Bear crawl hill
6 Carolina Dry Docks

Mosey to springs lot
Wall sits and burpees

COT
MARY: Dips till time 60 seconds or so
ANNOUNCEMENTS:
CriOut gathering in Rock Hill
Clave Boss 5k & Convergence 12/24
COT:
Prayers for health and wellbeing for many families across the PAX

TClap |
0

Q has manners. Today

Leave a comment

WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down – sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving

TClap |
0

Prep for turkey leg lifts

Leave a comment

WARMUP: little of this little of that
THE THANG: 4 rounds-goblet squats, right arm press, left arm press, right side row, left side row- mosey- 4 rounds swings, clean and press, high pull, deadlift- mosey- 3 reds. Step ups, dips, Derkins. Mosey, flutters, American hammers
MARY:
ANNOUNCEMENTS: Christmas party.
COT: travel, thanksgiving, Ms, 2.0s

TClap |
0

cold start

Leave a comment

– WARMUP: Mosey 1/4 mile around the track
– Dynamic stretches:
– Arm circles (10 forward, 10 backward)
– High knees (20 seconds)
– Butt kicks (20 seconds)

THE THANG: Circuit 1 (2 rounds):
– Run 1/4 mile (moderate pace)
– merkins (20 reps)
– Air Squats (25 reps)
– flutters (30 reps)
Circuit 2 (2 rounds):
– Run 1/4 mile (fast pace)
– alternating jump squats
– shoulder taps
– big boy situps
Circuit 3 (2 rounds):
– Run 1/4 mile (moderate-to-fast pace)
– Mountain Climbers
– Jump Squats
– LBCs

ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle

TClap |
0

Slowburn 11/08/2024

Leave a comment

WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.

TClap |
0

Going old school

Leave a comment

WARMUP: 33 and 11…we did this twice. 33 SSH followed by 11 burpees. We did this at COT then ran over to the front of the school about .25 miles away and did 33 and 11 again. Ran all the way to the back of the school and playground.
THE THANG: 5 total exercises.
1. 5 pull ups
2. 10 burpees
3. 15 hand release
4. 20 squat jumps
5. 25 flutters
6. Run a lap around the track area

We rinsed and repeated and added 2 to each exercise for round 2, and then added another 3 for round 3.

Ran over to the picnic tables for dips and 1 legged squats. We did this 3x.
MARY: yes, done
ANNOUNCEMENTS: covered
COT: lots of patience and perspective

TClap |
0

Guys don’t curtsy

Leave a comment

Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished with the usual hip exercises and all of them. Good message about getting focus off yourself and on others to make an impact.

TClap |
0

Old school at the Fort

Leave a comment

The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it inception in 2012, this AO stands as the cornerstone for the culture, fellowship and brotherhood for our region.

YHC was excited to be asked to Q and while I had to navigate some calendar issues, it was an opportunity not to be missed.

In preparation for the Q, it was an easy decision to reach out to my Shieldlock brother, DD, to co-Q with me. He and I had been traveling this week and a beat down with some fellowship was just what the doctor ordered to remedy that jet lag.

WARMUP:
Sprint to Sweet Baby Jesus church located in downtown Fort Mill
SSH x 20
5 burpees
IW x 15
4 burpees
Windmills x 10
3 burpees
Squats x 15
2 burpees
Merkins x 10
1 burpees

THE THANG:
Step work at the church x 3
Mix in between
CDD x 10
Lunges x 10
Monkey humpers x 10

Partner Dora around the church
100 Merkins
200 Squats
300 LBCs

Hand off to DD

Run to gas station
10 burpees

Run to scarecrow hill
Bear crawl up the hill
10 burpees

Run to Massey
Run up Massey
10 burpees

Run to Close Bldg hill
Bear crawl up hill
10 burpees

Run to WEP
Run up WEP hill
10 burpees

Run to COT

ANNOUNCEMENTS:

Read the newsletter

COT:

DD discussed the “mountains” in our life and the perseverance to overcome them.

YHC discussed seeing your M as a child of God and them as a blessing

Lots of items shared during COT including prayers and praises.

TClap |
0