Tag: Jekyll

Sometimes you got it

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…and sometimes you don’t.

Two guys pulled into WEP’s lot.  I checked the “find a workout” tab on f3thefort.com and saw WEP’s address (but I did not check the “schedule” tab, which said Veteran’s Park).  My mistake.

We launched, did a warm up lap and then: SSH (12x IC); Windmills (10x IC); Imperial Walkers (10x IC)

Then into the main event:
Seven of Diamonds:  Four cones making a loop with a total length of about 1200 feet.  At each cone you do the exercise/count noted then run to next cone and do same exercise/count, repeat until back at the first cone, then transition to the next exercise.

7 burpees
14 Merkins  <<at this point, the crew from Veteran’s Park came running into WEP.  We converged for a total of eleven pax and continued.
21 SSH
28 squats
21 Bobby Hurleys
14 Carolina Dry Docks
Began to run out of time, so whole group ran to Veteran’s Park for COT.

Got in just over 2.5 miles.

NMM:
So got the location wrong, got a cadence count wrong, said the D2DB10K was on a Friday, and forgot myself in Name-o-rama.  What a comedy of errors.  Oh well, even Babe Ruth struck out 1300 times.

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18

Celebrities, Cinder Blocks, Disney…a perfect morning at BAOPS

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The threat of snow did not intimidate as a total of 14 PAX converged on the Rock, er BAOPS, er Alcatraz. In addition to the Nation representation, we were graced with the dulcet(er) tones of Funny Bonz, er…Hello Kitty. Man, if only we had CSPAN, Repeato, Tommy Boy and Bones in attendance, we would’ve had all the Podcasting staff present. Next time.
Right from the jump, the chatter was strong, exactly how it should be. We had snow jokes, road jokes, hugs, rookie jokes, Q-Source jokes, age jokes and a whole bunch of things not made for print. A morning that will live in infamy, or, maybe not.

With the first half of this morning’s installment brought to you by Maximus (3rd person), I (1st person) did give the disclaimer. You could imagine how that went. Something to note, I did advise the PAX who got there early, they should stretch and warm up as necessary ‘cuz ain’t no side straddle hops, imperial walkers or windmills were to be had.

So, we made our way to the top of the park to the pull up bars. Every member of the PAX had to complete 10 pull ups and while you weren’t pulling yourself up, you were completing your best rendition of the American Hammer. Go until completion.
Next, run to the bottom of “the hill”; don’t worry, I scouted for slick roads ahead of time.
At the bottom of the hill, 10 Burpees and 10 Carolina Dry Docks
Run up for 5 more pull ups
Run back to the bottom for 10 Burpees and 20 Merkins.
NUR back to the top for flutter kicks until the 6 rolled in.

To the parking lot and grab a cindy out of my truck bed (or a KB)
10 Overhead Press
20 Staggered Merkins (10ea side)
30 Curls
40sec count while holding legs out at 6″ and cindy overhead

40 Overhead Press
30 Merkins (15ea side)
20 Curls
10sec count as done above

50 Bent over rows
10 Thrusters

My job is done…time for Italian Job

Short mosey to the field for:
11’s from foul pole to foul pole with the exercises consisting of
Mickey Mouse Merkins (Walt Disney World Merkins) at one end and squats at the other.
No doubt at this point, the PAX had a severely confused puppy dog look on their face because IJ was all like, “Ya know, Disney…WDW, Wide-Arm, Diamond, Wide Arm.”
And all of us were like, “Oh yeah…of course”…eye roll.
This my friends, is a sure-fire way to make a statement. It became very clear that unless your name is Italian Job, Senator Tressel, Trucker, Olaf and perhaps Mainframe, your form was garbage come about Disney Merkin #6.

Carry on

Now, run around the entire field then 25 Calf Raises.
Next up, run another lap then 25 Freddy Mercury’s.
Finally, another lap.

NMM (In the words of Italian Job):
“Always a pleasure to share the gloom with you men. A question for you, What’s holding you back? Is it time, energy, money, expertise – all of these? Excuses only sound good to the person making them. Whatever you desire is on the other side of effort. If it was easy, everyone would do it. If you want it, go get it. Dominate the day!”

And like that, we’re out. Until next time…
Italian Job & Maximus

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6

2112

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Eleven of Ft. Mill’s finest met at the corner of route 160 and Gold Hill Road for another edition of the Golden Corral.    Here is what they did:

The Thang:

Before the workout began, there was some discussion about the exact time of day and apparently, my watch was about 2 mins slow.  So the Pax were disclaimed at 5:17 rather than the designated start time of 5:15. Today, though, that worked out for the best as we found one straggler rolling into the parking lot as I was finishing the disclaimer,  and that guy turned out to be an FNG!  After some minor ribbing for being tardy, we moseyed over to the ‘alley’ between Harris Teeter an O’Reilly Auto Parts for COP.

COP (all in cadence):

SSH x 40, windmill x 15, IW x 40, merkin x 10, LBC x 20, Mountain climber x 35, low, slow squat x 20, Morrocan night club x 40 while walking to the front of Harris Teeter.

Split into two groups for suicides using the 3 light posts as the stopping points.  We did 4 rounds and it was a crowd pleaser:

Round 1:  Group 1 run, while group 2 does merkins

Round 2:  Group 2 run, while group 2 does LBC’s

Round 3:  Group 3 run, while group 2 does monkey humpers

Round 4:  Group 4 run, while group does dips

Mosey back to the alley between Harris Teeter and O’Reilly.  All Pax in people’s chair and one by one bear crawl from one end to the other until we cycle through all the pax.  Shake ‘em out.  Now all pax in balls to the wall and then one by one, jog from one end to the other.

Mosey back to the main lot for a true 6 minutes of Mary:

Freddie Mercury x 20, Pretzel crunch x 10L/10R, Hello Dolly x 20, Superman hold x 3

COT

I was a last-minute sub for Decibel last night so just pulled an old Q from the archives.  This one was from September 29, 2014 and we had 20 guys back then.  Here is a little bit of F3 The Fort history:  Golden Corral was THE Tuesday workout in Fort Mill and we used to get 15 plus pax week after week so it wasn’t long before we needed to add the other Tuesday workouts (Colosseum, Ballroom).  Funhouses was the original site Q.

Big fun from the group today and plenty of mumble chatter.  Leading the charge (no surprise) was Jekyll and Twister.  At one point during COP, I could hear my own cadence count, but could not make out the count from the Pax because only 1/3 of the group was counting the other 2/3 were discussing how the beverage industry is changing (among other topics).    Everyone seemed to have a comment about something.  My favorite came from Airwolf who recognized that with our latest FNG Tailwind, F3 The Fort has met our EEOC requirement for 2022 – hahahaha.  All in jest of, course!

This morning exemplified what we all know and love about F3.  And that is, despite all that is going wrong in our communities (the death of a son, a local teacher robbed and shot, a worsening pandemic, and the huge political divide in our country), getting together to break a good sweat and have some laughs can keep all the bad stuff from getting to us.  Our bodies are stronger, we feel better physically and emotionally, and we know we have guys to lean on when we need them.

It was truly a pleasure to lead the group today and I look forward to next time. And BTW, the title of the backblast is a continuation of my effort to work Rush song titles into this website (RIP Neil Peart).

Announcements/Prayers/Praises

  1. Dam to Dam 10K bar (check your newsletter)
  2. Prayers for Aquaman’s family, Covid victims, cancer victims, local teacher in hospital.
  3. I neglected to get Tailwind’s contact info this morning. If anyone reads this (which will be a very small number I think), please reach out to him if you happen to see him or hear that name at a workout.

 

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5

FORE!

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Balmy 32 degrees, clear skies.

Great to start the year off with a proper #runningwithpushups beatdown.  Was a little nervous on the who would show as the emoji bucket for my preblast was near empty.  I need my dopamine hit of likes, hearts, and high fives.  14 (corrected to 13 via video) posted for a jaunt to Fort Mill Golf Club.

5:13: “one minute to pledge” and also “hurry up birdcage, lets go”

5:14: Pledge of Allegiance.  There was no Bandcamp to throw me off my 40  year vocal cadence.  We are all #proudtobeanamerican

5:15: concise layout of the plan and  half assed disclaimer.

The Thang:

AYG to parking lot of Fort Mill Golf Club,(1 mile) plank wait for #six and confirm plan.  Run Front 9 cart path.  At every Tee and every Green: 5 Merkins and 5 squats. Head back to COT 0550. Fishsticks and Badlands were super strong this morning, lead the way and got all 9 in.  Middle and back groups got 7-8 holes.  Full round gets 4 miles and 90 each of the #painmakers.

Naked Man Moleskin

Maximus and Shady tried to talk to me while I was running.  Hope they could hear my muttering over my heavy breathing.  Not sure what was going on in the other running packs but if anybody ran with Pusher- can you let me know what questions he asked today?   Always great to see men push themselves at this workout.

Want to give a praise to Olaf for including me a bible plan this week.  Havent done one of those in a while and realized how impactful they are to setting up my day and my heart for the day.  My challenge to you- If you are a “habitual first thing I do when I wake up is grab my phone and scroll Instagram, twitter, slack, Linked In, News Feed, texts, emails” guy- take a break from that for a day, 3 days, 5 days.  Grab your coffee or water and for 5 minutes: sit “in it”.  Silence.  be still.  Meditate, bible verse, Q source, thought for the day, reflection, journal.  Start the day without the noise that leads to anxiety, worry, comparison.  Would love for you to find me next week, let me know how it went.

Aye!

Jekyll

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12

Mind the Queen

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13 PAX met in the gloom on a cool Monday morning after the long Christmas weekend. YHC wasn’t sure how many would take the DRP, but was happy to see a strong turnout.

Disclaimer was given and then the plan for the morning was given so that the runners could get after it.

Warm up:
25 SSH IC
15 Tappy Taps IC
15 LSS IC

The Thang
Run to the west exit of the parking lot (Dave Gibson) and cross 160 into Brayden at the traffic light. Run down Emory Lane and turn left on Brayden Pkwy. Run to dead end and turn left on Afton Way. Afton Way will take you to the back of Brayden. Some mumblechatter on the longer route, but this route got us 1 mile out of the gate.

At the back of Brayden, there are two “loops.” Afton Way forms a 1/2 mile loop, and Lizzie Lane is a cut through for 1/4 mile loop. The plan was to alternate loops and do exercises between each loop. PAX were encouraged to run the 1/4 mile loop at a faster pace, and run the larger loop at their normal pace.

Between each loop we completed the following:
10 Merkins
10 Big Boys
10 Peter Parkers

At 0550hrs we began the run back to COT and got 3 minutes of Mary in. PAX got between 3.5 and 4.5 miles in for a solid morning in the gloom.

We discussed the importance of the Queen (Q1.3) and that even though we all took the DRP and were taking care of our fitness, we could not outwork our Queen. This time of year can be very challenging, and may take little more discipline and accountability.

Announcements, prayers and praises.

And the PAX eventually reminded me to do Name-O-Rama.

Thanks Vuvuzela for the opportunity to lead, and the new challenge of leading a group of runners.

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11

Changing of the Guard

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28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up.

Bobber led off with the disclaimer, then we moseyed to the bank parking lot and circled up for 25 SSH IC. Moseyed to the Hobo’s parking lot for:
15 IW IC
10 Windmills IC
10 Cherry Pickers IC
10 Merkins IC
10 LSS IC
Held low squat for 10 MNC IC

Bobber, fighting back tears, then let go of his beloved BlockParty and passed the shovel flag to YHC. It was quiet as a mouse, absolutely no chatter was mumbled. So we did 5 burpees OYO to get back into it. 

The Thang
I explained to the PAX that I started F3 on a Monday at STL, where Pusher (in attendance) led a great workout, and I was encouraged enough to return the next day. The next day happened to be BlockParty, with CakeBoss on Q. It was a brutal morning, full of pain, so I thought we would do it again. 

3 lanes of bear crawls
5 burpees to exit the low side of the parking lot onto Main Street
Run up Main Street, back to the parking lot entrance on Clebourne Street.
5 burpees to enter the parking lot.
Plank for the 6.
This circuit continued, but the lanes changed to:
3 lanes Burpee Broad Jumps (a whole lot of mumblechatter and requests for a suggestion box)
3 lanes Duck Walk
3 lanes Toy Soldiers

Jogged back to Cot for 3 minutes of Mary.

Name-O-Rama, Announcements, Prayers & Praises. 

Thanks to Bobber for his leadership while Site Q, and providing the opportunity for YHC to continue the tradition at BlockParty. 

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5

Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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3

Colosseum Backblast

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Warmup: Shady

QIC: Zima

25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y’all out there for an out of shape Q workout.

Shady did a 5 min warmup

Station 1: Burpee Suicides 5-10-15 reps (no foreplay @Jekyll)

Merkin Suicides 5-10-15 repsMosey to another Station at entrance to school

Station 2: Quadzilla for 4 minutes (run downhill and nur back uphill). #lovelanguageOG Quadzilla (thanks @Pusher). Same as above but with 10 squats at top and 10 jumping lunges at bottom.

Mosey to Elementary School Car Loop

Station 3: Run 5 laps doing 10 hand release merkins at starting line and 10 hand release merkins at half point (5 laps=100 hand release merkins)

I had 3.0+ miles by COT. It felt good to Q again and be in the gloom with y’all. I felt the love.

Announcements: Read the Newsletter

Prayers/Praises:
-Zima praise for Let Me Run Coaching
-Prayers for those suffering from depression (when in doubt, reach out)
-Prayers for Blount daughter who has cancer
-Prayers for Cyclops M whose uncle passed away

Apologies for any errors or omissions. Thanks for the opportunity. I need a nap.

Zima Out!

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1

Clydesdales: Training like a Boss!

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24 PAX arrived for a pre Charlotte Marathon run.
The disclaimer was given but no FNGs this day

The route was simple but flexible so PAX could push as hard as desired

we crossed over to Kingsley and down to back traffic circle ⭕️

we did laps between the circles which have slight hills on both ends

some PAX took the full around the block of Kingsley as an option as well

Of 24 PAX 11 were respectable

was great mumble chatter and some encouragement by running in close proximity of each other

thanks Greenwave for the opportunity 👏🏻💥👍🏻

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1

Bullpen Call in The Pond

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Late the night before, I got a text from Shady, the scheduled Q, that he was having to make a call to the bullpen. He had other responsibilities to attend to and needed some help. Sure Nantan, I gotcha.
That said, quickly went through my pregame routine and produced a Weinke to go into rotation. Here’s what it included:

Disclaimer
Our plan was to grab a partner or a few so we didn’t have anyone running solo.
You’d run a 1mi loop with 2 stops for exercises along the way. Goal was for a 3 lap minimum to hit the distance requirement.

Route:
Run up Massey to the Valero gas station
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

R/T Harris
R/T Ardrey

R/T White St and make your way into the parking lot
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

Continue on White St  to then make a R/T onto Massey and do it all over again.

We all got 3mi and some got closer to 4.

SYITG

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