Tag: Cash

The site formally known as The COOP.

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Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.

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The snake pit 12/18/19

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F07A9CBF-DBA9-43DF-96EE-3E615C1EE305Had a fun time for my first Q, was very interesting getting ready for it. we had 17 people show up with 2 fng’s present.

warmup :

-lap around parking lot

-windmills (10)

-ssh (25)

-cherry pickers(15)

-hillbilly walkers (15)

-imperial walkers (15)

-lbc’s (10)

-Moroccan nightclubs (20)

 

pre-workout (wall)

-wallsit/kB  (everyone did 5 burpees until reach middle)

-calf raises (30 seconds) X2

-wallsit/kb (everyone did 5 Merkins until reach middle)

 

workout (partner):

-KB Swings (200)

-American hammers (200)

-lbc’s (200)

-rows (300)

-squats (200)

 

C.O.T

-Floyd plank (20 seconds) “quite a bit of complaining involved “

-circle of Mary (until 6:00)

We finished with the name o Rama and names two FNG’s

thanks again for letting me Q for the first time, it was a fun experience and will definitely try to do again!!

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7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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Saturday Feb 16: 40’s

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Warm UP:

10 reps each of Hilly Billy Walker and Imperial Walker.  15 SSH

Workout:

40’s:  40 reps of Merkins, LBC’s, Flutters, Carolina Dry Docks, and Squats then run (under awning cover is necessary) to FMES doors and back then do 35 of each exercise then run then drop 5 reps and so on.  Called an audible at about 10 reps and finished togetherish.  Mosey to benches for dips, calf raises and wall sits X2.  Bear Crawl down the sidewalk then complete a Jack Mary Webb (A Jack Web with a 10 count ab exercise between Jack and Webb)…1 b or 2bb’s?

COT:  Announcements of Joe Davis, In Flight February, Journey Bible Study, and Yeti.  Do an event per month and get involved.  Prayers for family and family relationships and softening of PAX hearts towards family, Vivian (Twister coworker), Murray (best friends father) for cancer, and Gwen a coworker.  Gwen, a BTMS custodian, lost her grandson.  A gofundme has been established to pay for the services.

 

 

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Lucky 7 at the Yard

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7 was the number at the Yard on Saturday for a cool start to the day.  I got out there early to do a little pre work on the site.  Chalk is necessary item for school yard planning.  Went through the disclaimer and a brief intro to our coupon for the for the morning.  Mr. Kettlebell that signifies the burdens that we hold close to our vest and don’t share with other.  It was encouragement to have the pax think about men they would like to lock shields with and be held accountable. Kept passing it around to all the pax so everyone gets a turn.

After the brief intro it was on to the excitement with a mosey to our first stop.  Warmup consisted of Imperial Walkers, Windmills, Merkins, Mtn. Climbers, Moroccan night clubs and squats.

On to the meat and potatoes.  Short mosey over to the basket ball court for some four corners.  Three exercises at each corner 15 reps each. Corner 1 – Merkins, LBC’s, Squats. Corner 2 – Mtn Climbers, Rosalitas, Freddie Mercuries. Corner 3 – Carolina Dry Docks, Calf Raises, Flutters.  Corner 4 Side-strattle Hops, shoulder taps, LBC’s.

Brief word of encouragement and on to the next series of fun.  Short mosey to the light poles.  If you ever wanted to know how many light poles there are at the Yard there are way to many.  We ended up doing 13 with 20 counts of the following CDD, Freddy Mercuries, Hillbilly Walkers, Mt. Climbers, American Hammers, Shoulder taps, SSH, Flutters, Calf Raises, CDD, squats, LBC’s and Merkins.  Rinse and repeat. Yikes

Headed back to COT for a few minutes of Mary.  Off to Q Source.

All PAX took turns at hanging onto the bell.  Hopefully this allowed some reflection time to think of those back we could get into a shield lock with.

Thanks for the opportunity.

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12 for 12

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Nice humid and thick morning for a beatdown from YHC.

12 showed up 12 finished. Perfect number for some Dirty McDeuce

Warmup lap with Butt Kicks, High Knees, and Toy Soldiers. Circle up for some COP

SSH x 20
Windmills x 12
IW x 12
Mountain Climbers x 12
Peter Parkers x 12
Moroccan Night Clubs x 12
Overhead Claps x 12

Mosey over to the ROTC building for the Dirty McDeuce
Round 1 – 12 Squats (IC), 12 LBC’s (IC), 12 Pullups -run down the hill and back
Round 2 – 12 Sumo Squats (IC), 12 Rosalitas (IC), 12 Merkins – run the hill and back
Round 3 – 12 Monkey Humpers (IC), 12 Flutters (IC), 12 Toes to Bar – run the hill and back
Round 4 – 12 Lunges (IC), 12 Freddy Mercuries (IC), 12 Wide Arm Merkins – run the hill and back.

Mosey back down the hill to the elementary school for two round of People’s Donkey Balls. People Chair then 12 Donkey kicks, then Balls to the wall.

Mosey up towards the school gym entrance and the benches 3 rounds of:
12 Dips (IC)
12 Step ups each side
12 of an Ab exercise (IC)

Long lap Mosey back to the flag for a little Mary finishing with 12 Goofballs (IC) for Kielbasa.

COT and BOM

Moleskin
1. Short notice Q form Wegmans. Not sure who couldn’t make it but thankful for the opportunity to lead.
2. Yes, I can lead a workout and not make you do burpees. You can thanks Ginsu for that.

Shanks out (mic drop)

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Mosey around The Yard

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6 for Bootcamp and a family of runners (4) on a pleasant Saturday at The Yard.

RYAOA is off and running and the rest took off for some warm-up before a run heavy work out.

Warm up: 12 x Imperial Walker, 12 x LS Squat, 24 x OH Claps, 12 x CDD, 12 x Hillbilly Walker, 10 x each leg stationary lunge, 24 x MN Club, 10 x Merkins, 12 x standing toy soldiers, Calf Raises 3×10 OYO, 24 x Seal Claps, 10 x Makhtar N’Diayes.

Mosey to board #1 near the top of the entrance hill: OYO … 10 x Burpees, run down the hill and back, 10×3 Calf Raises, run down the hill and back, 10 x Ski Abs, run down the hill and back, 10 x merkins, run down the hill and back.

Mosey to the parking lot near the football field: grinders from one end to the other, 3 groups of 2, alternating back and forth until each group does 3 exercises on each side. One side, LBCs, Squats, Calf Raises, second end OH Claps, MN Clubs, Crab Cakes.

Mosey to board #2 at the bus loop: OYO … 10 x deep squats, run around the loop, 20 x LBCs, run around the loop, 10 x CDD, run around the loop, 10 Makhtar N’Diayes, run around the loop.

Mosey to board #3 in the main lot: OYO … 10 x Dying Cockroach, run around 1/2 the lot, 10 x  Jump Squats, run around 1/2 the lot, 10 x Mountain Climbers, run around 1/2 the lot, 10 x Burpees, run around 1/2 the lot.

COT

RYAOA will run out of Honey Badger on Monday (NAFO), track work 5-7 miles.

Looks like we made it,

Barry Manilow

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3

Focus

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It was great to post with the 10 #HIMs at the Yard this morning. I told the Pax that we were going to play basketball and there was no need for gloves. They looked apprehensive but said “ok?” Boogie Down brought his son Julian as our FNG. Nice work Boogie Down!

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), Moroccan NIght Clubs and Overhead Claps (15x)

Mosey to the next parking lot near the station

Leg Warm-Up: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips

Mosey to the basketball courts for a quick game of Knockout followed by a 5 on 5 basketball game for intense cardio.

COP: LBCs (15x), Rosalettas (15x), Hello Dollies (15x), Flutters (15x)

Moleskin:

During the first couple of days of a recent summer vacation, I was consumed in distractions from bring present from my family. I was wasting time on my cell phone that I could not get back. I finally decided to put my cell phone in another room so it was not easily accessible. With the phone distraction removed, I was more focused and present for my family. My next challenge is to more consistently remove distractions and to focus on my priorities, like my family and God’s calling on my life.

What are the distractions? Electronic devices are a huge distraction for many of us. Some people are distracted with the past because they obsess over what they could have, should have and could have done. Some people are distracted with worrying about the future. It’s likely that the worries for the future will not become reality.

All we have is right now. Tomorrow is not promised. Yesterday is gone. Be present. Be focused.

Peace,

Deacon

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5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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