Tag: Half Shell

A Visit to the Memorial Gardens

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Five men showed up for a post holiday beatdown on a chilly Wednesday morning.  After a brief disclaimer, we headed over to the side of the school for the following warm-up exercises:

SSH x 20

Windmill x15

Imperial Walker x 20

Moroccan Night Club x20

Next, we moseyed to the Tega Cay Memorial Garden for a quick dedication ceremony.  Several months ago, I ordered a brick to honor my grandfather’s service in the Navy.  He had a very big impact on my life when I was young.  He taught me how to be respectful and how to work hard for the things you value and the ones you love. He was physically active and a competitor at every sport he played.   He was a man of faith and always cared about helping others.  He passed away  when he was 99 year old so it was only right to honor him with 99 merkins.

We then ran over to the bottom of the outside theater for a burpee ladder.  At each level, we did burpees (5, 10, 15) and ran down the bottom for bomb jacks.  After a ten count rest, we made our way to the front of the school for leg lunges and squats between the columns.

Next, we ventured to mini track for alternating run/plank and ab exercises.  One person ran around the track while the others planked until the last person completed their run.  The next round was a run/LBC combination.

We finished off with balls to the wall along the columns in front of the school.

Great job by all!

Announcements:

Joe Davis 5/10k

Rooster Relay

Prayers:

Mr. Clean and his family

Family and friend who are battling illnesses

 

 

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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Final Shopping Days at the Swamp

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After setting up some fun cones I made it to the AO to see the large group of PAX ready for the day. We had a special guest return of Jerry Lewis back on leave from his military training. Great to have him out! We also got an FNG that several men EH’d from our monthly 2nd F beer social.  He received the name “Wingman”for the old barhopping days with your boys…

With an FNG I gave a long disclaimer and the ruckers started on their way out…the campers followed me.

Mosey down the streets with a run and dynamic warmup.

Made it to COP where we completed to following:

24 SSHs

24 MNCs

19 Squats

11 Windmills (by now the mumble chatter has  started on my sporadic stops)

12 Merkins

11 Ski Abs (I was just being lazy, no other  rhyme to my counts)

Mosey over to the Rivergate Fountain for some speed shopping!

I set up 8 cones in front of eight different stores around the area, or goal was to split into groups of four  and make our speedy stops at the shop and do the two exercises listed at that stop.  Once you completed the two exercises your group ran around the large circle and moved to the next store in front of your previous cone.

The  exercises at each cone consisted of :

#1 25 Carolina Dry docks

#1 20 burpees

#2 40 LBCs

#2 40 Squats

#3 20 bombjacks

#3 30  moroccan night clubs

#4 20 merkins

#4 25  squat jumps

#5 30  Freddie mercury’s

#5 20  wide arm Merkins

#6 40  Side straddle hops

#6 30 Ski Abs

#7 20  dying cockroaches (my fav)

#7 20 diamond Merkins

#8 25  Imperial walkers

#8 40  calf raises

Most of these exercises were in double counts – and in cadence.  The laps were long and the reps were high!  Everyone broke a good sweat and we ran out of time for our last 4 extra shop stops of the day…  so we  trucked it back to COT two minutes late.  Each group completed all eight stops!

At COT I got to share the story of my recent experience with my nine-year-old son. Seems the kids at school have been telling him that Santa is not real so he came home and ask my wife the truth about Santa Claus. Luckily for me she was prepared and had a wonderful two page note that she shared with him about the spirit of Santa and giving and God during Christmas.  I shared that note with the PAX.

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The G.R.I.N.C.H. Posts to Colosseum

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18 pax showed up at Colosseum to steal Christmas back from the GRINCH.  Though not a regular at this AO, YHC jumped at the chance to pinch-hit for Pusher.  And being so close to Christmas, it’d almost be a sin to not have a Christmas theme.

Fresh out of Christmas workout ideas (see Alcatraz backblast from 2 weeks ago), YHC took to backblasts from other regions and found a Grinch theme workouted posted in F3GSO. T-Claps to GSO’s CHiPS and WoJo for the idea.

Disclamer was delivered as a few pax were coming in hot.  25 SSH allowed them time to catch up.

Warm-up

We ran a bit, then stopped for 5 burpee broadjumps and a few toy soilders.

Moseyed some more (in the general direction of 160), stopping at various times for warm-up exercises, including:

  • Squats
  • Peter Parkers
  • Seal Jacks
  • Moroccian Nightclubs
  • Windmills

Our run end in the Velux parking lot.  A few pax tried to claim we were at Golden Corral (sarcasm, perhaps?).  On the hill of the parking lot, 3 stations were set up:

  • Bottom of the hill was an orange cone, representing “Whoville”.
  • Mid-way up the hill was a green cone
  • At the top of the hill was a lantern with this sheet:

GRINCH

To summarize, pax were to do the exercises, run down the hill, stop halfway for 5 squats, run the rest of the way and do 5 LBCs, then run backwards up the hill, stopping halfway for 5 monkey humpers.  Once returning to the top, pax planked up for the 6 before starting the next round.

Exercises were cumulative, so pax had to repeat all previous exercises for each round.  A smattering of #mumblechatter ensued when pax learned 30 HR Merkins would follow 25 CDDs.

We wrapped up with about 12 minutes left, so we headed back, with Jekyll (who ran to the WO from home) Larry Bird’ing most of the way back.

We stopped at a parking lot on the edge of campus and effectively did a lap of alternating bear crawls and lunges, with a couple segments of crab walks.

Finally we ran to where we had done the initial burpee broad jumps, and finished out with the same.

Moleskin

Great job by the pax.  Seems like we put on more miles than a typical bootcamp, and with some hills, yet the 6 was never far behind.  Prayer requests at COT:

  • For Trucker’s neighbor
  • For Orange Crush
  • For Fratboy’s friend
  • For Stang

 

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Backblast: 17 for 17 at The Colosseum

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16 men joined YHC for some fun on the concrete at The Colosseum.

After the disclaimer was said we moseyed around the parking lots until we found the perfect spot for a warmup.

WARMUP:

  • side straddle hops x20
  • windmill x10
  • squats x30
  • merkins x15
  • mountain climbers x15
  • LBCs x15

Mosey about 10 feet to the first set of painted road arrows. There are 17 of these over about 1/10th of a mile stretch. We did the follow exercise at each set of arrows and then hauled it back to the start:

  • 1 burpee
  • 1 burpee + 3 merkins
  • 3 jump squats
  • quick break for some Captain Thor – up to 6 x 24
  • 5 carolina dry docks
  • 2 big boy sit ups
  • finish up with boats and canoes x a lot

Mosey to COT

Announcements included T-giving day convergence, Christmas party.

Praise for Ginsu’s daughter (successful surgery), prayers for marriages, family.

Ginsu took us out in prayer.

Thanks for the opportunity, Jekyl. See you next time.

 

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Pantheon-A good decision or not . . . ?

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Been sick for four days now and decided to suck it up and lead this morning no matter how I felt. Tough, tough decision. Stupid decision to go out, too, but I couldn’t leave my brothers hangin’ in the (almost) cold. Just didn’t do any fist bumping today or breathing in somebody’s face. Worked on my verbal compliments today and, boy, were there plenty to give with this group of men!  It was a blast as usual when you don’t know what you’re going to get with Straight Up!

Standard Disclosures No FNGs today

Quality over Quantity today

Topic of the Month: Victory

Shared what came to mind for me was:

1 Corinthians 15:57: But thanks be to God! He gives us the VICTORY through our Lord Jesus Christ.

Warm-up:

Ran a small lap: doing

High knees

Butt kickers

Bunny hops

Figure 8s

Toy Soliders

Continued with:

12 each person’s name SSHs

12 Ab Vigodas

15 Low slow squats

15 Peter Parkers

12 Merkins

15 Moroccan nightclubs

Rolling Crucifix – 4X each side

Table Twists – 4X each side

The Thang:

Attempted to run individually .65 miles but we cut it short at .35 miles

Moved to the field:

3 Exercises in a row:

1. Twisting Pistons until failure

2. 4 “Mancave move” (name made up by me) while others choose between X-jumps or no arms up burpees or scissor squats. 2 people did the move at a time and then 2 more rotated in. “Mancave move” is a merkin on weights, right row, merkin, left row, left row, merkin, squat press of weights up and control down, then repeat

3. 12 Alternating plank jacks or just plank jacks if you are not coordinated

20 second rest

2 Exercises in a row:

1. The Lazy Dora: Partner up;

One partner planks (Regular plank or back plank if you choose)

Other partner:

60 total Heals to the Heavens (12 each, then rotate with partner)

60 total each side Austin Ass-Kickers (12 each, then rotate with partner)

60 total cross jacks + 60 total plank jacks (12 each, then rotate with partner)

2. Tree hugger (for all of us) for 3 go-rounds: squat position hugging imaginary tree and PAX not hugging sprints around the group and taps shoulder of next person who then sprints, . . . 3X around for each person.

30 second rest

Burst Training:

2 50 yard sprints

Final Exercises:

15 Straight Calf Raises

10 Merkins

10 Squats

15 Outward Calf Raises

10 Merkins

10 Squats

Mosey to parking lot

COT

Announcements/Read your newsletter

Highlighted Praise:

Fish Sticks going to see extended family over the weekend

On the Rocks has read 94% of the Bible. Have you?

Highlighted Prayer Requests: For children in our area suffering from things such as bullying, identity issues, and self-esteem challenges. Our challenge: to encourage these preteens/teens with words of Victory listed above.

Diesel’s father’s next steps in life

Safety for Fish Sticks half marathon

Fish Sticks: thanks for the opportunity to lead some outstanding, hustle-oriented men this morning! It was fun!

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Stairs, Stairs and more Stairs – The Swamp 10/13/17

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A cool and drizzling day didnt keep the Pax away.  19 was the number with 5 ruckers and 13 bootcampers. Rad took the ruckers and I had the bootcamp.

We started with a short mosey to the parking lot behind Just Fresh where we circled up to stretch and loosen up. COP involved:

  • SSH x25
  • IW x10
  • Windmills x10
  • Weed Pullers x10
  • Merkins x10
  • Honeymooners/Downward Dogs

Pax were ready so we started The Thang:

I had the Pax split into groups of 3 with one group having 4.  Each Pax would be performing a different excercise using the Pax running the stairs as the timer. Each Pax would rotate the excercises until each Pax had run the stairs twice.  The cycles were:

  • Cycle 1
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Broad Jump across parking lot (didn’t anticipate the rain which made this a little tricky)
    • Pax 3 – Flutter Kicks
  • a couple 10 counts
  • Cycle 2
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Bear Crawl across parking lot (Tip: Parking lines are slick when wet)
    • Pax 3 – Peoples Chair
  • a couple 10 counts
  • Cycle 3
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Recovery run across parking lot
    • Pax 3 – Burpees (CROWD PLEASER)

With that completed we were out of time so we lined up for an Indian Run back to COT where the Ruckers were waiting.

Thanks to Cable Guy for the opportunity to lead.

Until next time, back to the hunt…

 

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Coliseum- Mumble Chatter- Not on my watch

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After seeing twitter post about possible mumble chatter at my Q from some legendary yackers YHC decided to bring one of his old school simple but effective workouts to these guys. a nice 46 degrees to start the day had a few arriving in there sweatshirts, a few were mumbling about not knowing where their cold weather gear was. Little did they know the ones that showed up with it on would be wishing they hadn’t in a few.

Quick disclaimer and were off.

Mosey to basketball court, dynamic stretching toy soldiers, knees to chest.

Circle up SSHs, mtn. climbers, flutter kicks, Windmills, peter parkers, chopsticks.

Mosey to light poles. at each light pole perform 15 Carolina dry docks, 10 alternating jumping lunges, 5 burpees. 10 light poles. Flutter kicks until 6 arrives.

Return down the line except 15Air Squats, 10 merkins, 5 burpees. LBCs until 6 arrives.

Mosey to parking lot and pair up for DORA. 50 merkins, 100 squats, 150 LBCs while partner runs to wall and does 1 muscle up.

Back to COT with 25 yard bear crawl on the way.

COT.

Announcements- Fast 5, Family Ruck, Community Café 5k, The Fort Christmas Party.

Prayers- Passing of Cake Boss sister. PAX looking for work.

Praises.

 

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Pillars of Pain

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Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.

COT

When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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A #MALTZ without Lightning

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IMG_3308

Conditions clear and 55 degree

Disclaimer

Warmup-O-rama

Event Info:     A memorial workout event/salute to those who have been KIA

Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.

2016 Heroes:    MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)

Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)

Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)

 

Friday 10/6/2017 Friday 0515 Maltz Challenge

NAFO HS USMCJROTC

1400 A O Jones Blvd

Fort Mill, SC 29715

 

@F3theFort Maltz exercises are (self timed):

  1.        400 meter run (1 lap around track)
  2.        50 pull-ups (consecutive = don’t leave station until complete)
  3.        Partner carry football field
  4.        50 dips
  5.        100 push-ups
  6.        50 knees to elbows
  7.        100 Sit-ups
  8.        400 meter run (1 lap around track)

Encourage your brothers as they finish…

COT & BOM / Prayer or Praise

More info at www.maltzchallenge.com

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