Your Sweat is Your Consent

2026-05-26Leave a comment

QIC: Italian Job
When: 05/26/2026
Pax: Barry Manilow, Bass-o-matic, Boogie Down, Cherry Pie, Fogerty, Italian Job
Posted In: The Ballroom

6 men shunned the fartsack for a the soggy parking lot of Pleasant Knoll Middle. Here’s what we did:

Warm-up

10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)

The Thang

.5 mile Mosey to the Track House
50 LBCs
50 Moroccan Night Clubs
50 Squats
50 Mountain Climbers
50 Calf Raises
50 American Hammers
50 Dips
50 Alternating Shoulder Taps
50 SSHs
50 Flutters
50 Merkins
.5 mile Mosey back to the School
Repeat

NMM
What an honor to spend our mornings with men aiming high to be better than yesterday. Because of F3, I know more leaders in Fort Mill than all of our local, state, and country governance. My kids assume all dads do F3. They assume all dads volunteer in their community and challenge themselves to be stronger mentally, physically, and spiritually. They think every dad gets up early to do hard things. They assume all dads carry the bags on vacation and have funny nicknames. And in a world where I want my kids to know the truth, this is one fact I hide from them – not all men are as awesome as F3 The Fort PAX. So when you see them, let’s keep the facade going that all men are great leaders. After all, if they watch you, they’ll assume all dads have great friends that do great things. You men give me something to strive for every day.

Thank you.
-IJ

TClap |

Shout out to your mom

2026-05-21Leave a comment

QIC: Hominy
When: 05/21/2026
Pax: Cherry Pie, Cohiba, Float Bridge, Hominy, Last Call - LC, Panhandle
Posted In: the coachs box

Playlist: Amazon Playlist, “F3 30/30 Tribute to Mothers”

Warmup:

Imperial Walkers
Windmills
Merkins
Big Boy Situps
Low Slow Squat
Plank
Go get cindies.

DORA:
60 Merkins
120 Squats
180 LBC
Partner farmer carries a cinder block.

Cindy Exercise. 10 pace bear crawl. Mosey. Merkins. Mosey back.
Complete one cindy exercise. Transit and return.

20 Overhead Press
20 Swings
20 Chest Press from laying on back
20 Squats
20 Curls
20 American Hammers

TClap |

Fashionably Late

2026-05-20Leave a comment

QIC: Bass-o-Matic
When: 05/20/2026
Pax: Bass-o-matic, Cherry Pie, Cohiba, Corruption, Cyclops, Dojo, Fogerty, Hominy, Last Call - LC, Rock Thrill, Sofrito
Posted In: Clydesdales

3 runners went Munn, Harris to Jackson and back. Ruckers got lost in Kingsley don’t know how that happened but they were late.
COT: Cspan style lots going on

TClap |

Cinder blocks of fun

2026-05-14Leave a comment

QIC: Float Bridge
When: 05/14/2026
Pax: Cherry Pie, Cohiba, Float Bridge, Hominy, Last Call - LC
Posted In: the coachs box

WARMUP:

Moroccan nightclub
Imperial walker
Hillbilly walker
Windmill

THE THANG:

15 overhead press, bear crawls, 15 merkins, bear crawl, 15 merkins
15 curls, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
15 goblet squats, bear crawl, 15 leg raises, bear crawl, 15 leg raises
15 bent over rows each side, lunge walk,15 sit-ups, lunge walk, 15 sit-ups
15 flutter kicks with cinder block, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
15 sit-up press, bear crawl, 15 merkins, bear crawl, 15 merkins

MARY:
ANNOUNCEMENTS:
COT:

Cinder blocks of fun

TClap |

The 4 Square Gauntlet

2026-05-13Leave a comment

QIC: Sofrito
When: 05/12/2026
Pax: Autobahn, Bonsai, Brawny, Cherry Pie, Escargot, Incoming, Sofrito
Posted In: colosseum

Disclaimer and WelcomeShared
WARMUP:
In Cadence and 10 Reps Each

Moroccan Night Clubs
Cherry 🍒 Pickers
Windmills
Hillbilly Walkers
Imperial Walkers
Mosey to Schoolyard

THE THANG:
Partner Up for Some DORA work !
One Partner does the work while the other jogs/walks a lap. Build up to total number of reps. Switch after every lap.

100 Merkins
150 Air Squats
100 Flutter Kicks
100 Step ups

Everyone does a NUR Lap
Round Dos

80 Carolina Dry Docks
120 Lunges
100 Freddie Mercuries
Bear Crawl across court then 10 big boys

We all take a lap
Round 3 All Together

25 Slow count squats – hold for Mary

MARY: Was there but not as memorable as Sally, ask @U5MQ8FHV0, he knows
ANNOUNCEMENTS:
CSAUP, Cannoli Run, Fort Mill Care Center, Trash Pickup, Newsletter
COT: Always in our heart

The 4 Square Gauntlet

TClap |

Quarter shuffle

2026-05-13Leave a comment

QIC: Band Camp
When: 05/13/2026
Pax: Anchorman, Band Camp, Barry Manilow, Cakeboss, Cherry Pie, Cohiba, Dojo, Float Bridge, Hominy, Shady, Slash, Small Crabs, Stagecoach
Posted In: Clydesdales

WARMUP: one guy got in trouble for trying that at this AO one time
THE THANG: double Kingsley, try to push the last 1/4 of each mile
MARY: again, there was an issue one time
ANNOUNCEMENTS: newsletter
COT: youth sports….why can’t all the kids just try hard? Flux

TClap |

Running is fun?

2026-05-13Leave a comment

QIC: Poppins
When: 05/13/2026
Pax: Anchorman, Assassin, Backdraft, Badlands, Bass-o-matic, Cakeboss, Cherry Pie, Cobra Kai, Cornhole, crab_cakes, Cyclops, Dojo, Everest, Grout, oldbay, Peach Stand, Poppins, Shaq-a-Roni, sirtophamhat, skipper, Small Crabs, Sofrito, SouptoNuts, Tomb Raider, Vuvuzela, Warning Track, Wegmans
Posted In: Flight Plan

WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

TClap |

Tic Tac chain/Cindie

2026-05-07Leave a comment

QIC: Suplex
When: 05/07/2026
Pax: Cakeboss, Cherry Pie, Cohiba, Float Bridge, Hominy, Suplex
Posted In: the coachs box

WARMUP: usual stuff, emphasis on shoulders

First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk

Dora-1: Partner moseys out & back for swap… complete the following:

50 Ch-ickle Pointers (Pickle Pointers w/ Chain)
50 Lonely C(h)owboys (Lonely Cowboys w/ chain)
50 Dirty-CHyrtles (Dirty Myrtle w/ chain)
50 Man Of Steel: basically a Superman( on your belly), with chain across back out to each hand

“Tic-Tac-Brick”: Team Chain vs. Team Cindy

Relay race: 1 team bear-crawls w/ chain, other murder-bunnies w/ cindy

Place Coupon in open square (tic-tac-toe) & mosey back to line
Next pax can take off once partner ahead has dropped coupon in square

Winning team does Windmills w/ chain while losing team does 10 Man-makers w/ Cindie
We got two rounds of this when 530 hit

Next 30
Conversation: “Now vs. Later – The Discipline of Discernment”Set-up (1–2 min)

TClap |

Grooving to the 70’s, 80’s, 90’s, and 2000’s

2026-05-05Leave a comment

QIC: Splinter
When: 05/05/2026
Pax: Barry Manilow, Bass-o-matic, Boogie Down, Cherry Pie, Cohiba, Fogerty, Splinter
Posted In: The Ballroom

WARMUP: Mossy, SSH and Windmills

THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs.

70's- Stayin Alive- Bee Gees & September by EW&F
80's- Eye of the Tiger- Suvivor & Living in America by James Brown
90's- Jump Around – House of Pain & Smells Like Teen Spirit by Nirvana
2000's – Bawitdaba -Kid Rock & Monkey Wrench by Foo Fighters

MARY: When the rest of the beatdown is set to music, you have to end with Bring Sally Up

ANNOUNCEMENTS: Read your news letter, Bethel, Cannoli Run, silly overnight ruck event, Litter Pickup

COT: What's said in COT stays in COT.

TClap |

Dual Q

2026-05-02Leave a comment

QIC: Cherry Pie
When: 05/02/2026
Pax: Bonsai, Boogie Down, Cherry Pie, darkhelmet, Float Bridge, Hominy, JWOW, Panhandle, Senator Tressel, Small Crabs, Super-G, Suplex, Time Machine, Twister
Posted In: the yard

WARMUP: SSH, HW, IW, MNC, WM

THE THANG:

Mosey to flagpole for DORA:
100- merkins
200- squats
300-Lbc
… partner run to curb at beginning of car line pickup

Mosey to blacktop and Loop around track
MOTs: Bear crawl – NUR – crab walk

Mosey back to car line covering for wall sits with various stuff interspersed including (but not limited to): Mike Tyson’s, dirty Myrtle, diamond merkins, wall penguins, asymmetric merkins (one hand on curb other on the ground), merkin curb walk, mountain climbers

MARY: throughout
ANNOUNCEMENTS: cannoli run, >
COT: prayers for physical and relational healing,

TClap |