The Final Countdown

The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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10 Years: The End of the Beginning

Hello, September! Back to school, Labor Day, football season, cooler weather (hopefully), Octoberfest (huh?) AND the anniversary of that day in September 2012 when a Shovel Flag was planted at WEP. So, let’s pick up the conversation from a few weeks back that started about our present state and expand on it.

The Fort started as an extension of Area 51, merely a new AO. At the time, there were no Mustard Seeds, no Leap Expansion playbooks, no Freed to Lead or Q Source books, no podcasts and only the earliest sense of what a region might entail (which was far beyond our reach). About a dozen Fort Mill FNGs posted and persevered through the workout alongside pax from Metro and Area 51. Thankfully, six of the locals returned. And in the years since, we’ve grown in every measurable way.

What’s notable about this story, however, isn’t the numbers or WHAT we’ve done. The real growth story of The Fort is about WHO we’ve become — each of us individually, as men, as humans. And I’m not talking about Fitness. I’m talking about a change of heart. I’ve seen Sad Clowns transform into dynamic leaders – in the Gloom, in families and in our community. I’ve seen men struggle through tragic health and life events, supported by fellow pax. And I’ve seen those same wounded men rebound to inspire and lead and impact others in remarkable ways. I’ve been inspired by men who’ve developed the courage to face their demons and wrestle with them in ways they couldn’t have imagined previously. I’ve witnessed more tears from pax in these years than from all men combined in my pre-F3 life. I’m sure you have your stories of this sort.

For me, this is the growth story of The Fort…a love story, really. Yes, what I describe above is a vision of men loving each other well. And spreading that love to their families and community. Our hearts have grown immensely through this journey. Mine has grown, and yours has too. Whatever we’ve “done” as a region, the ways we’ve “expanded” our numbers in AOs or Sites or CSAUPs, any “impact” we’ve had on our local community – 100% of it represents the fruit borne directly from the growth in the heart of each man among us. This personal growth — over the past month, year and decade — is the history I’m excited to celebrate this month.

Importantly, this celebration isn’t solely about the past. In fact, I believe it’s just as much about the future…because I know I’m not done growing, and I trust you’re not either. The Respectables among us are proof that we haven’t found the Fountain of Youth. But, we’ve definitely molded The Fort into a proven platform for invigorating men and Male Community Leadership. And I know our best days, as individuals and as a region, lie ahead.

So, let’s celebrate! Invite your M, load up the clown car, EH the FNGs and Kotters! We may be living in the Third 500, but we’re only closing out The Fort’s first chapter. SYITG!!!

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Lamp Post Pain

WARMUP: 10 each Moroccan night clubs, cherry pickers, SSH, imperial walkers
THE THANG: started with 3 laps of the parking lot with duck walks, bear crawls, lunges, toy soldiers, LBC, merkins, burpee’s, big boys

Suicides on the hill with burpee’s, LBC’s, flutters, squats, min climbers, merkins

MARY: box cutters, LBCS, flutters

ANNOUNCEMENTS: Trash pick up, Dam to Dam, check slack

COT: Shower curtain, wisdom for u-hauls daughter, bitcoin sons health, gentleness in words for Peabody, reaper and cousin Eddie marriage, ham hocks dad, Double Do’s moms back, dojos son battling culture, travel mercies for rebel, mental health

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Convergence For Our Brother Shower Curtain

WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Looking behind curtain number 3

WARMUP: Brief mosey around the fake track by the gym followed by COP with various classics

THE THANG: The Main Event started with a brief stop at the only real grass at The Yard for some Knee Tar N’Diayes and Mahktar N’Diayes. Then we moseyed to the gym wall for three rounds of the following:

Donkey Kicks x10
Monkey Humpers x20
Merkins x30
Squats x40
Flutters x50

After each round we recovered with either Lunge Walks, Bear Crawls or Backward Lunge Walks

Mosey back to main parking lot for tunes by UHaul plus some more exercises

MARY: Bitcoin took the baton and led the pax through some Mary, capped by a plankorama triggered by UHaul.

ANNOUNCEMENTS: Many good things going on in The Fort. Read your newsletter and join in along the way.

COT: Welcome to FNG Stinger! he posted after hearing the Order of Man podcast with DOAH. Thankfully he chose to post despite what he heard. He will be back and will fit right in like he’s been here forever.

Bitcoin took the Shovel Flag today! Great to have this Accelerating pax step into a leadership role. Put The Yard on your Sat itinerary — he’ll keep this AO soaring!

The pax pushed through the Main Event with perseverance. Some mumblechatter from Crab Cakes and UHaul plus some Form Police from Peabody kept spirits light enough. Apparently Fogertys guidance that The Yard is a 45 min boot camp (and not a Moderate boot camp) hasnt made its way to all the pax. It’s clear everyone can handle it from today’s work, including our FNG Stinger who wasn’t far behind our King, Runy Slippers. Also near the front was Old Bay, who is clearly accelerating following his return to the Gloom.

Thanks to Fogerty for resurrecting The Yard. We have a trio of good options on Sat now — nice work!

Always an honor to lead the pax. SYITG!

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Stare at the Stair

WARMUP: Mosey to COG, SSH, Windmills, IW, HW

THE THANG:
10 handicapped parking spaces…hmmmm…..
1 merkin bear crawl to the next space
2 merkins bear crawl
3 merkins bear crawl, etc. to 10
same on the way back with squats and lunge walks

Mosey to front stairs of First Baptist
7s with Squats at the bottom, Merkins at the top

Mosey back towards COG hit all the stairs…I mean ALL of them

Wall sit with 2 burpees down the line
rinse and repeat

Mosey to the new parking lot at the UMC

Parker Peter, Peter Parker, Mountain Climber sequence

ANNOUNCEMENTS: 10 year events. Mental health is health

COT: YHC thinking about professional orchestral auditions….sometimes you have to drink your own kool-aid. let go of everything you want to fix or do better and lay it out there like it’s the best thing around

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Merkin Filled Zipper

This is Band Camp reporting for the work-swamped Fire Marshall Bill and the 16 other PAX at minnow pond on 8/4. Looks like y’all ran a zipper and did merkins? This report has not been verified, but I think the tags are accurate

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Like a Flock of Seagulls …

We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.

Looks like we made it,
Barry Manilow

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Meeting of the Minds

WARMUP:
Mosey to the Kingsley traffic circle. Circle up – SSHs, Imperial Walkers, Windmills.
THE THANG:
Bear crawl around the traffic circle, then mosey to the end of the street. Next, run up to the top of the hill to the amphitheater, stop at each light pole, alternating exercises Merkins and Squats x10. Band Camp was checking form at each light post. Glad he did not have a whistle.
We finished with a plank painstation (Merkins, Peter Parkers, Wide-Arm Merkins, Parker Peters, and Diamond Merkins
Back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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