Tag: Italian Job

Swings and Things

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4 men tackled swings and things at The Fort this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Mountain Climbers (IC)
-10 Plank Jacks (IC)

Mosey around the park
-15 Merkins at each swing (x8) – 120 total

Mosey to see Burpee (our F3 scarecrow) near Main
-20 Irkins, take a lap
-20 Derkins, take a lap
-20 Dips, take a lap
Jacob’s Ladder (Burpees at top of hill, run down)

Mosey to Improper Pig
-Wall sits
-10 Australian Mountain Climbers (IC)
-10 Wall Tar N’Diayes (IC)
-10 Dirty Hookups (IC)

Mosey to Fort Mill Dentistry
-15 Squats at each corner

Mosey back to WEP
-15 American Hammers at each swing (x8) – 120 total

Mosey to stage for Arkansas Loader
-Bear crawl
-10 Donkey kicks
-Bunny hops
-10 Monkey Humpers (IC)
-Frog jumps
-Crab walks

Total Mileage: 3.02

NMM
Don’t let F3 be your mistress. No matter how great F3 is, we can’t allow it to take time away from our families. Get fit, make friends, strengthen your faith, but don’t prioritize F3 over them. Don’t let F3 become your primary focus.

Aye!
IJ

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Tour of the Grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

-IJ

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Tour of the grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

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Skipper’s Tour de Corral

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WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

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Ramblings at The Ranch

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Five guys rambled around The Ranch for an assortment of exercises and much mumblechatter. Here’s what we did:

Warm-Up
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Seal Jacks (IC)

Mosey to the picnic tables
– 10 Irkins (IC)
– 10 Dips (IC)

Mosey to the back lot
– 4 Corners Escalator (10, 15, 20, 25)
– Merkins, Calf Raises, LBCs, Overhead Claps (70 reps of each exercise)

Mosey to the back of SMS
– Boberry Laps (4 laps, 10 Burpees per lap)
– Various stretches to catch our breath

Mosey back to the picnic tables
– 15 Step-ups each leg
– Calf Stretches

Mosey to the hill
– Sevens with Bobby Hurleys and Monkey Humpers

Mosey back to COT
– 3 Minutes of Mary
– 10 American Hammers (IC)
– 10 Hello Dollies (IC)
– 10 Gas Pumpers (IC)
– 10 Boxcutters (IC)
– 10 V-Ups (IC)
– 10 Ab Mat Sit-ups

2.41 miles total

NMM
Today I learned that Mainframe calls Food Lion the “Shitty Kitty,” Change Order was the reason the bell curve exists at school, Saw Dust cried when Coach K retired, and Senator Tressel is running off to Europe with a much younger woman. If that type of info doesn’t get you interested in The Ranch, I don’t know what will. Thanks for the opportunity to lead. Enjoyed our time this morning.

-IJ

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DORA – AROD (Dora spelled backwards for those who need an explanation)

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Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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Moderate Mosey

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It was a wonderful morning. Temperatures were comfortable and the conversation was plentiful. Here’s what we did:

10 Low Slow Squats (IC)
10 Produce Pickers (IC)
10 Windmills (IC)

Mosey around FBC
30 Calf Raises
10 Dips (IC)
Forward Fold Stretch
Right Fold Stretch
Left Fold Stretch
10 Monkey Humpers (IC)

Mosey to Main St
10 Irkins (IC)
10 Alternating Shoulder Taps (IC)

Long Mosey back to COT
10 American Hammers (IC)
10 Hip Slappers
Butterfly Stretch
Left leg out Stretch
Right leg out Stretch
One last Lot Loop

1.2 Moderate Miles

NMM
Me and ‘Thrill got to catch up and discuss work, life, and upcoming trips. We rarely get those opportunities in the Gloom to talk a little deeper. It was the highlight of my day.

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Let PETA begin!

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WARMUP: VQ for PETA. He led us in Wind Mills, Produce Pickers, Merkins, Up/Down Dog, SSH, and a mossy with toy soldiers and butt kickers. Finished with MNC at Sonic.
THE THANG: Grassy led a simple DORA which included 100 Hand Release Merkins, 200 SUMO squats and 300 LBC. Ran the gents down to the apartments and back up for a quick hand shuffle at the round about. Ran back to COT.
MARY: PETA lead the last couple minutes with Box Cutters, leg lifts, Slapshot took Flutters and PETA ended with hammers!
ANNOUNCEMENTS: Be on the look out for The Forts 11 year anniversay workout.
COT: Prayers for mental health, over all health for family and friends 🙏

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Welcome Party Prep

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This morning at Currahee, four men discussed what to expect in GrowRuck events. Here’s what we did:

– Overhead Ruck Walk length of the parking lot
– Overhead Ruck Lunge Walk – half the lot
– Bear Crawl half the lot
– Ruck 2 miles
– PT Test (52 Ab Lab Sit-ups and 42 Merkins in 4 minutes)
– Picking Cherries for 1 Minute

NMM:
We discussed the Dynamic Inspection and Welcome Party and what to expect. It is one of the hardest beatdowns you will encounter. No walking, always moving, heavy sweating, and lots of yelling. It is designed to get you smoked fast and make you uncomfortable early. Lots of back and forth on a football field. Lots of confusing instructions. Lots of misdirection and penalties. Where’s my license? Did they move my ruck? When will we stop with the overhead carries? Then the Cadre get to “scuff you up.” This is where you spend several minutes in a rotating fashion between Cadres. Each Cadre has their own greatest hits, but they are designed to make it suck. Upon completion, you will certainly wonder if you have what it takes to complete the ruck. That’s the design.

At some point you will have a PT test. Recently, that PT test has included 2 minutes AMRAP Merkins (42 minimum), 2 minutes AMRAP Ab Mat Sit-ups (52 minimum), and 2 mile run (slick) in 18 minutes or less. Failure to meet the standard results in a penalty.

So, that’s why we did what we did – to get prepared for the expected while being prepared for the unexpected. Great work today, men. Thanks for the opportunity.

Aye!

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FOOPC at Bushwood 4 NextGen

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The aim today was simple; remind men our mission never ends, what we PAX have is a gift to give, and looking around, there’s a legion of men we can give it to in order to amplify our impact and invigorate male community leadership in our very small corner of Fort Mill that has over 4,500 students.

We had an FNG (JCruises’) son with us., sophomore at Catawba Ridge Highschool, the NextGen.

Bandcamp had informed me of a region that starts its disclaimer by reciting our mission. That’s a best practice we should adopt to remind us why we are here. It’s even more critical when an FNG is present, you can get a good workout at numerous establishments including the comforts of your own home, what makes us different if it’s only a workout?

WARMUP: Run aimlessly to Forest Creek Middle School and do stuff while plotting a few tweaks to the weinke.

THE THANG: 5 stops was the plan with exercises in FOOPC order.

We commonly forget our 5 core principles or at least do not recall them in order (I still need to figure out why that may matter, but it does). We all love our acronyms; therefore, I dug deep into the exicon to arrange a workout based on FOOPC. I should of just asked @italianjob who quickly rattled off a number of exercises to pull from.

F – Free of charge
O – Open to all men
O – Held outdoors
P – Peer-led in a rotating fashion
C – Ends in COT

Stop 1

FCMS light posts 5,10,15,20,25
Flying Squirrel
One legged burpees
Peter Parker
CDDs

Stop 2: Omaha to basketball courts with gorilla walk merkin across the court.

Stop 3: Run to the student parking area, repeat FOOPC with a couple exercises swapped.

Stop 4: Wrap around to our favorite hill by the football field, and repeat FOOPC up light posts. While en route, heckled by our Weasel Shaker to lead from the front and our FNG is not breaking a sweat. I expected nothing less from the source.

Stop 5: Arriving to COT, called Captain Therkin Webb, a complicated webb you call in cadence. Took a couple of rounds but think we synced up to 5 rounds

1 – BBSU
1- American Hammer (4 count is 1)
4 – Merkins

Summary

I came in today with a lot on my mind; conviction about the NextGen, F3 in our community east of the peachstand, and feeling spicy that we’re not doing enough and can do better.

Honored to lead 13 PAX this morning, a responsibility I never take lightly. That number should be the bar here at Bushwood, and the majority should reside within 3 miles. It’s a crime against humanity to have less given the thousands of men in close proximity who may be a Sad Clown, need us to lean in and ignite them so that they may in turn perpetuate the cycle and cumulatively, have a broader impact than any one of us will ever have on our own. These men need us, our community needs us, and most importantly the next generation needs us.

Our mission is clear so do for one what you wish you could do for many.

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