Had 8 at Coaches box to exercise and learn about King
80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.
After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.
HERO WOD(Honey Badger)
This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.
For the purpose of today’s workout I truncated both them in the interest of time.
The “Uncle Paul”
I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.
The Workout:
82 SSH (IC)
11 Burrpees OYO.
1 LAP around the Earth Fare Complex.
As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.
28 Burpees
1 Lap
28 Burpees
56 Squats
1 Lap
28 Burpees
56 Squats
112 HR MErkins
1 LAP.
(Pick up the 6 if you can)
This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.
Running Boot camp: Sweep the Leg – FishTix
Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.
Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins
Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters
Rucking – VA – Olaf
4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.
Kettlebell – Armory – BandCamp
4 Rounds:
16 clusters (clean, squat, press
16 single arm swings (alternating)
16 lateral lunge with a row (8 a side)
Short Mosey
Some overhead lunges and suitcase deadlifts when the heart rates got too high.
Running – Flight Plan – Bass-O-Matic
Ran a bunch 🙂
At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.
Best of luck to Dark Helmet in his new role! Let’s all continue the mission!
AYE!
Welcome to Bonus Ass Kicking April
We had 19 at the Ballroom for a glorious 4 corners of pain!
Every morning we post, we go to one of the ‘corners’ of our region but in the end we are all one of The Fort PAX.
It was great to see so many PAX on this chilly March morning. Special shout out to Beaker for posting for the second time in 2 days! Great job and keep posting, also great work 3D supporting him
The Thang:
We started off with a warm up:
15 SSH
15 Wind Mills
15 Imperial Walkers
Break out to groups at each corner.
Round 1 – mode of transportation- karaoke
Corner 1: 10 wide arm merkins, 20 mtn   climbers single count,
Corner 2: 10 big boys, 20 dying cockroaches do
Corner 3: 10 burpees, 20 grave diggers, single Ct
Corner 4 : 10 plank jacks , 20 Peter Parker’s
After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the 4 corners.
Then it was onto Round 2!
Round 2 –Â mode of transportation- nerr
C1:Â 15 jump squats, 15 low slow squats
C2:Â 15 box cutters, 15 American Hammers
C3: 15 monkey humpers, 15 Cherry Pickers
C4: 10 hand release Merkins, 20 SSH
After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the 4 corners.
We completed a second set of rounds 1 and 2 substituting Moroccan Night clubs for flutters.
After the second set was completed, we did a
Batman Death March around the school with the 6 doing SSH
That brought us back to COT
Great work by all today
-Yard Sale
Advised we are taking the Tour of the Ballroom AO #2 and AO #3
Warm up
We moseyed to the front of the School and circled up
In cadence
Imperial walkers 20
Wind Mills 15
Moroccan Night clubs 30
Imperial Walkers 20
Moroccan Night Clubs 30
LBC’S 40
Mosey to the front Elementary School
Found a hill and Stairs
3 times we bear crawled up the hill and ran down the steps
3 times we ran up the steps and crawl bear down
The significance some times it feels like we are doing everything we can to get ahead in life even crawling forward then things get better and it easy to move forward in life like going down the steps.
Some times we move forward with ease like climbing the steps then we hit a bump in the road and we find ourselves going 3-4-5 steps backwards hence the crawl bear down the hill.
YHC discussed April Theme – Be Still
This day and age it a go-go life style we do not take time to just be still and enjoy the small things in life the woods around us, the breeze, the rain or just spending time with God.
We moved across from the hill to driveway and to the grassy area
Done in cadence
Plank shoulder taps 15 count
Plank Jack’s 15 count
Mahktar N’ Diayes, 10 count
Plank 20 count
We did find out cars come flying through the parking lot so make sure you are always aware of your surroundings.
Moseyed to the back of the school where the basketball court is.
Done in cadence
Lt. Get ups 10
Squats 30
Calf Raises 20 regular, then toes out and finally toes in
Monkey Humpers 25
Mosey to the side of the middle school
Imperial walker
Mosey to the middle school football field under the covered shelter
Done in cadence
Merkins 20
Carolina dry Docks 15
Had Release Merkins 15
Mosey to the side parking lot next to the football field
Done in cadence
Lbc 50
Dying coach 20
Captain thor’s 10
big boy sit-ups 15
had to cut it short due to the time. Mosey to COT
Great Push from the PAX. As always I appreciate the opportunity.
Warmup
Seal Jacks x20
Windmills x15
Cherrypickers x15
Hillbilly Walkers x15
Mountain Climbers x15
Over Headclaps x 12
The Thang
Mosey To The Big brick building behind burger king for 4 corners.
5 rounds of 4 corners
1st round was Diamond Merkins,Squats,Alt. Shoulder Taps,and Heels To Heaven 5 Reps each
2nd Round Merks,Sumo Squats, CDD, and LBC 10 reps each
3rd Round Wide Arm Merkins, Ripstick Squats (squats on your toes), Mak-Tar Jah, and Box Cutters 15 reps each
4th round Hand Release Merks, Monkey Humpers, Overhead Clap, and Big Boy Situps
5th round Merks, Calf Raises, Jack Webb to 20,and Flutter Kicks 20 reps all
10 burps OYO
Now it was time for the painful part of the workout BROGA
these boys were moaning and groaning  as i put them through various stretches and yoga moves. we did this for about 10 minutes needed about 20 more.
mosey back for COT
Prayers
Cornerstone on the passing of his Step Mom this week
Cspan on his continuing job search
Thanks Smithers For The Q
Stang
The PAX were in for a treat as we started out the warm up with some routine Broga. This obviously started after I did the disclaimer since I’m no where close to a professional like Sasquatch. There was a lot of mumble chatter during broga so I had to stymie that with a 25 count of Mtn. Climbers. That fixed the chatter. We did a few other moves and then moseyed out to our first pain station.
If you’ve never been to the Ballroom there are a lot of light poles there. I’m sure you can ask any of the PAX and the would confirm that. I think we did 15 for the first round. Below are the exercises 15 counts for each: Merkins, LBC, Squats, CDD, Calf Raises, Flutters, Side Straddle Hops, Shoulder Taps, American Hammers, Mt. Climbers, Hillbilly Walkers, Freddy Mercury, CDD’s
Then we moseyed over for a round of wall sits that got a little outta hand so we had to cut that short.
Rinse & Repeat for more pole work. Right before we finished up we found Cindy and did a round of curls. Jail break back to COT for a final round of Broga to work out the kinks.
Great time with the PAX. Thanks for the Opportunity.