Tag: Crawdaddy

5 Year Anniversary Convergence BB

2 Comments

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

TClap |
16

Completely Rucked… at The Swamp

Leave a comment

When you accidentally snooze too many times and show up late to your Ruck Q at Golden Corral, the only reasonable thing to do is seek redemption the next Friday when the opportunity presents itself. I had watched a bunch of GORUCK Selection the prior weekend, so I wanted to carry a few themes over into the ruck Q. You know… to make it dreadful.

Warm up:

  • Windmills x 10
  • IW x 10
  • Squats x 10
  • MC x 10
  • Merkins x 10 (single count) (Crawdaddy accidentally did 11, so I thought since he wanted to do 11 so badly, I’d let us all join him in 11 more… so we did…)

Speed Ruck (sub 15min pace) to the Gander Mountain Parking lot where a pile of heavy things was stationed. As there were only 3 of us that morning, we only used the chain logs. (Which, maybe not surprisingly, are logs with chains attached to one end)

It’s time to play a little “It pays to be a Winner”. First “evolution” was to carry the log by the chain around the triangle end of the parking lot (to the left if you are facing the building). Whoever gets back first gets to choose their log for the next evolution.

I shouted “GO” and we were off. I felt a tiny bit bad for Crawdaddy as this was his first experience rucking, but not bad enough to adjust the weinke. These kids are a lot younger and fitter than I am, so they’d live… When you get back, put the log down perform the following exercises using your ruck:

  • Curls x 50
  • Overhead press x 50
  • Flutter with press (every time your left leg goes up, you press and that = 1)

For the second “evolution”, bear crawl your log down the length of the lot, dragging it by the end of the chain, then pick it up and run it back to the start. Since I won the running evolution, I picked the smallest log for the dragging portion. Upon returning to the start, perform the following with your ruck:

  • Upright Row x 50
  • Squats x 50
  • Bent over row x 50

The third evolution was a little different with only 3 of us, so since we were running low on time, I called it this way: Two of us were “dead”. Partner 1 carried partner 2 the length of the parking lot and then ran back to be carried by partner 3. Then partner 3 carried partner 1 back to the start while 2 ran beside… until he was told to dominate the people in front of him and then he ran back faster…

At this point we were out of time for any real fun as we had only a few minutes to get back to COT, so we ran the whole way back (rucks on and flag in hand), getting there just in time for a little overhead hold until the rest of the Pax got back from bootcamp. It isn’t a long or complicated weinke, but it hurt well enough…

Helmet, out.

 

TClap |
7

Varsity – Feel the Interval

Leave a comment

Varsity: 7 HIIT and 4 Ruckers

What sometimes starts out as easy or smooth sometimes gets tough. Like today’s beatdown….you may think its going smooth, until things get harder and you get worn out…..and we need to push through and get tough. Finish Strong PAX!!

Mosey to Gym entrance:

·         20 dips

·         10 derkins

·         20 SSHs

Mosey to front entrance:

·         20 dips

·         10 derkins

·         20 Step Ups

Mosey to Bank Lot

·         Ladder Program or 12 days of Christmas…..

o   Do# of Reps and add exercise each round with 100 yard run in-between

1.       Merkins

2.       Squats

3.       Leg Lifts

4.       Carolina Dry Docks

5.       Burpees

6.       Diamond Merkins

7.       Hello Dollys

8.       Box Jumps

9.       Plank Jacks

10.   Lunges

11.   Donkey Kicks

12.   Bomb Jacks

·         LBC’s

·         Planks Punches

·         Flutters

Mosey to COT

TClap |
3

Block Party – Leading through adversity

Leave a comment

9 At Block Party for a Cake Boss word on leadership and some hill work…..I think this is the one time the PAX wished I talked more……we took the DRP today!

Mosey to Founders Bank

COP:

·         10 Plank Series

·         10 Plank Punches

·         10 SSHs

·         10 Squats

·         10 Imperial Walkers

·         10 Merkins

·         10 LBCs

·         10 Peter Parker

·         10 Hill Billy Walkers

·         10 Mountain Climbers

Mosey to Massey Street

·         Jacobs Ladder – Run up Massey Street

o   Bottom = Squats

o   Top = bombjacks

Slight Mosey along sidewalk

·         Jacobs Ladder – Bear crawl up grass hill

o   Bottom = Dips

o   Top = Carolina Dry Docks

Mosey to Small Springs Lot

·         People’s chair on Wall

o   Each man bear crawls across parking lot & Sprints back

Mosey to path at Springs Building

·         20 dips

·         10 derkins

·         20 dips

·         10 derkins

Mosey to COT

Be at the Invergence and hear from some HIM and have some fellowship.

TClap |
3

a non running Q’s version of Laces Out

Leave a comment

7 #HIM showed up for my Q at #Laces out

Disclaimer and quick discussion on how I used to be a runner

Warm up one mile run

stretch for 2 minutes, discuss several of my favorite meals…and for a second week almost everyone took their shirts off…weird…

main course – 15 minutes of sprint the straightaways and recovery on the corners

main course – 10 minutes of your 5K pace

main course -10 more minutes of the first 15 minutes

stretch for the last 5 minutes

COT/BOM with Laces In

The fast guys got in 6 miles, the slow guys got 5 miles, everyone got better…

 

TClap |
1

“Make him curl up in the fetal position”

Leave a comment

Twitter is a great way to nudge PAX to post, or in my view call out PAX who haven’t posted to the Armory in ages. The second best thing about Twitter is that other PAX reply with announcements that an FNG is posting and they want to Q to punish them FNG….even though he was headlocked as he was serving on a church mission trip. Prior to knowing an FNG was posting, YHC already created a wicked weinke. After a somewhat lackadaisical disclaimer…

COP consisted of: windmills, IM, Hillbillies, SSH (lots of them), squats, and a quick mossy around the church parking lot. PAX grabbed their KB and mossy over to the edge of the parking lot for some sidewalk chalk instructions.

Partner up and split the groups into 2. Half the group follows the LT parking stall sidewalk instructions while the other half follows the RT parking stall sidewalk instructions.

LT parking stall consisted of Partner 1 runs backwards to the other end of the parking lot and runs back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: KB swings, upright rows, skull crushers, chest presses, merkins, flutters.

RT parking stall consisted of Partner 1 runs  to the other end of the parking lot  and back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: Curls, shoulder presses, squats, LBCs, bent over rows, good mornings, burpees.

Once each group completed their side, flapjack.

Mossy to church benches for OYO of 20 or so reps of the following:

Overhead lat swings, Dips, Derkins, Irkins, Squat Sits. Then round of Mary consisting of American Hammers, Hello Dolly, Big Boy, and LBC with toe taps.

Mossy to COT

Thanks to the PAX for coming out and for the mumble chatter. Great morning for a KB workout.

Asked Crawdaddy to provide a quick hihglight of their mission trip that diverted them from Columbia (the Country) to FL in the wake of Irma. Great message of leadership. Prayers to Change Orders mother, Hot Pockets (FNG) on seeking a new job, and all other spoken and unspoken prayers.

Read your newsletter and sign up for the 5yr invergence!!

Trucker out

TClap |
5

BackBlast for The Coop 9-13-17

Leave a comment

The weather just does not get any better than on September mornings in the South. 13 men took advantage of the conditions to get better.

Mosey to the black top football field

The Warm-up 

  • 30 4-count side straddle hops 
  • 10 4-count windmills
  • 10 4-count Merkens
  • 20 4-count mountain climbers
  • 20 4-count Moroccan night club

The Thang

Mosey to the goal line to start a workout focused on arms

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the benches at the front entrance

  • Partner up
  • Partner 1 does 30 dips
  • Partner 2 does lateral pulls (under the bench)Note: plan was to flip flop a few times, but the lat pulls under the bench (as well intentioned as they were) did not work. AUDIBLE!

Mosey to back to the black top football field

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the bottom of the hill past the pull up bars

  • Back to partners
  • Partner 1 runs to pull up bars, does 5 toes to bar & 5 pull ups
  • Partner 2 does curb dips
  • Flip Flop
  • Rinse & repeat substitute diamond merkins for Partner 2
  • Rinse & repeat substitute dips for Partner 2

Mosey to the top of the hill by the pull up bars

  • Back to partners
  • Partner 1 does 10 pull ups
  • Partner 2 does 5 burpees and planks until P1 done
  • Flip flop
  • Rinse & repeat substitute 10 chin ups for P1
  • Rinse & repeat substitute 8 pull ups for P1
  • Rinse & repeat substitute 8 chin up for P1

To sidewalk and on your six for Mary

  • 20 LBCs
  • 20 Flutter
  • Protractor
  • 10 Boats & Canoes
  • Captain Thors to 3×12

Mosey to COT

Announcements

  • Colombia Mission Trip Audible & New Mission to Florida
  • Invergence on Sept 29th
  • Convergence on Sept 30th

Prayer Requests

  • Trucker friend dealing with home issues
  • Snap Hook’s wife dealing with health issues
  • Mission Trip to Florida
  • Dark Helmet’s friend with health issues

Namarama: COT 9-13-17

Moleskin

They say “the best-laid plans of mice and men often go awry”. Some of our PAX saw that first hand over the last week. As we all now know, the 12 Fort Pax set to serve in Colombia had their plans changed by Hurricane Irma. However, you won’t find them complaining and feeling sorry for themselves about the time and money they poured into this trip over the last 18 months. Rather, you’ll see a confident and faithful group of men that know that no matter what plans they make, God is in control and will put them right where he wants them to be. We all deal with disappointments and setbacks every day because of things that are out of our control. Let’s work to make sure that our attitudes are similar to what we’ve seen this week from these men. Remember Who is in charge. Keep the faith & keep moving. 

Ginsu

TClap |
1

22 for lessons on Self and Spiritual Discipline

Leave a comment

BALL ROOM WORKOUT 8.29.17

 

 

Little baby arm circles 10 IC

Windmill 10 IC

Low slow squat 10 IC

 

 

Mosey to the bridge

Irkin then inch worm to the right to the end

Dip then crab craw back to the center

Meet back in the middle talk about spiritual discipline

 

Secrecy: not making our good deeds known, let god take receive attention. This is something i have been trying to work on and not to boast about what i have done but to allow him to receive the glory

 

Submission: to allow gods will to free us of our burdens & cares so we can follow Jesus. My testimony was when my daughter was diagnosed with cancer i gave it all to him and the worry and stress was gone something amazing.

 

Soul Friendship: engaging with fellow disciples of Jesus in prayerful conversation or spiritual practices. A great example is wet stone partner and i encourage you to be a part of that program

 

Mosey to the wall and stairs

Peoples chair with some arm straight out, overhead pumps 2 teams

1 from each team runs up the steps and back down

Feel the burn

 

Mosey to the left side of the school to open parking lot

 

2 teams, 1 team runs together around the parking lot while team 2 preforms exercise till the 6 is back then team 2 runs

 

CDD

Fire hydrants left leg (lift your leg up like a dog pees on a fire hydrant) thanks to my ST. Simmons brothers for that one

 

Fire hydrants right leg

 

Worse worse worse LBC ( start in LBC position right elbow to left knee then right elbow to left elbow to right knee then preform crunch) now you know how it got its name, thanks to my ST. Simmons brothers for that one too

 

Plank jacks

 

Bomb jacks

 

Calf raises

 

Next came a little word on self-discipline

 

Self-discipline: the ability to control one’s feelings & overcome one’s weakness. This one I struggle with especially sweets in the house I lack this and need to improve on it.

Will Power: control exerted to something or to restrain and impulse. I have taking on the Ragnar this year which a year ago I would have said you are crazy if you think I am going to attempt that. My mind set now is I am going to crush this race with my fellow brothers. So Saturday rolled around I choose not to stay and watch the fight that was so hyped up but to wake up and run at 5:45 in the morning to train for this race. Mind over matter

Determination: firmness of purpose

Mosey to cot

For some AB Lab

Start with American hammers IC

LBC IC

Freddy Mecury IC

LBC IC TCLAPS to the FNG (PSYCHO) perfect cadence count

 

22 at the BALLROOM

1 FNG (psycho)

Announcements

Prayers and praises

Nam-O-Rama

As always a pleasure to lead a great group of HIMS

Fantastic work gentlemen

TClap |
2

Colombia Mission Trip Sendoff @ The Ranch 9-7-17

1 Comment

On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

TClap |
10

Little of this, Little of that

Leave a comment

12 men posted to LacesIn on a perfect temperature kind of day. We even had a light breeze.

Warm up

Short mosey and circle up for the usual suspects.

  • SSH
  • Windmill
  • Imperial Walkers
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter

The Thang

Mosey over the band lot and line up on the goal line for the following

  • Lunge walk 50 yards. Stop every ten yards for 5 squats. Jog back to start
  • Bear Crawl 50 yards and 5 CDDs every ten yards. Jog back to start.
  • Crabwalk 50 yards with 10 LBCs every ten yards. Jog back to start
  • Burpees broad jump 50 yards. Jog back to start.
  • Theee rounds of suicides to the 10, 20, and 30

Mosey back over to base of hill at the entrance to parking lot from Munn Road and do:

  • 10 singe count Merkins, 20 squats IC, 30 LBCs. Run to top of hill and jog back down.
  • 10 single count diamond Merkins, 20 sumo squats, 30 Freddy mercury. Run to top of hill and jog back down
  • 10 single count wide Merkins, 20 monkey humpers, 30 flutters. Run to top of hill and jog back down.

Mosey back to COT

Had a great time Qing today and thank you all for coming out and supporting LacesIn at the new location.

TClap |
0