Sweet home AL

2022-09-22Leave a comment

QIC: Bass-o-Matic
When: 2022-09-22
Pax: Badlands, Band Camp, Bass-o-matic, Bojangles, Cohiba, Fogerty, Gekko, Kermit, Mark Nestel, Maximus, McGyver, Pusher, Rebel, Shady
Posted In: Minnow Pond

WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

TClap |

Limited miles and no smiles

2022-09-21Leave a comment

QIC: Skipper
When: 2022-09-20
Pax: Cicada, Divac, Mainframe, Maximus, skipper, Sprocket
Posted In: Currahee

WARMUP: Quick warmup ruck around the back of the school to the front entry drive for COP.
– SSH
– LSS
– Plank into downward dog, honeymooner, L arm high and R arm high.
– Windmill

THE THANG:

Ruck to trailhead park. While in route, there was some chatter/concern that we were headed to “the hill” for a second week in a row. As much as I love taking the hill, I had something a little different planned…an early intro to prep for The Chad.
– 100 step ups
– 100 squats (ruck on)
– 100 irkens

With 30 minutes left on the clock, we rucked back to the school for some field work.

Cones were placed every 20 yards (approx). 4 segments out / 4 segments back. 5 ruck man makers to start and at each turn.

Out:
– MOT = bear crawl / 10 ruck on merkins at each cone

Back:
– MOT = Lunge walk with ruck overhead / 25 ruck rows at each cone

Out:
– MOT = Bear crawl ruck drag / 10 BBSU at each cone

Back:
– MOT = Lunge walk with ruck front carry / 25 DC flutter press at each cone

ANNOUNCEMENTS: Support the shoe drive.

COT: Prayers for safety, health, peace and trust in the Sky Q.

TClap |

“….how many reps did you say???”

2022-09-19Leave a comment

QIC: Happy Hour
When: 2022-09-19
Pax: 3D, Band Camp, Cheddah, Cohiba, Gekko, Happy Hour, Hardwood, JWOW, LookOut, Maximus, Mr Clean, Peabody, training_wheels, Triple Lindy, Uhaul
Posted In: The Armory

WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15 chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY: Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

TClap |

“Shop Vacs- Cinderblock of pain”

2022-09-18Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2022-09-12
Pax: 3D, Band Camp, Barkley, Bo Wiseman (Saw Dust), Cakeboss, Casum, Cheddah, darkhelmet, Double D, Esso, fishstix, HarryCarry, Joe Lyons (F3 Long Duck), JWOW, Mainframe, Mark Twain, Maximus, Rebound, Shady, Shield, Shower Curtain, Splinter
Posted In: Honey Badger

WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

TClap |

10 Year Convergence

2022-09-17Leave a comment

QIC: Maximus, wwl, CSPAN (Fort/Philly/Metro/Dallas)
When: 2022-09-17
Pax: 98 degrees, Anchorman, Barry Manilow, Beaker, Bitcoin, Bobber, Bojangles, Bonsai, Boogie Down, Catfish, Cohiba, Console, Cousin Eddie, Crawdaddy, CSPAN (Fort/Philly/Metro/Dallas), cuomo, Cyclops, darkhelmet, decibelf3, Dojo, Double D, Drop Thrill, Eggo, Esso, fishstix, Flat Tire, Fogerty, FreeBird, Funhouse, Gekko, Grassy Knoll, Grinder, Ham Hock, HarryCarry, Headspin, Italian Job, Jekyll, JWOW, lil-e, Lutefisk, Mainframe, Masterpiece, Maximus, Mile High, Mile High2, Minuteman, Mr Clean, Nasa, Ölaf, oldbay, Pumpkin Spice, Pusher, Rebel, Reborn, Repeat, River Rat, Royale_F3, Santini, Senator Tressel, Shady, Shield, Short Sale, skipper, slapshot, Splinter, Spud, Stang, Swanson, Tater, Tinsel, training_wheels, Twister, Voltron, Vuvuzela, Wegmans, WWL, Youts, Zima
Posted In: The Fort

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

TClap |

Bring Home the Bacon

2022-09-13Leave a comment

QIC: Punch List
When: 2022-09-13
Pax: Gears, Half Shell, Mark Nestel, Maximus, Punch List, Short Sale, Slow Jams, Vuvuzela
Posted In: Golden Corral

COP
SSH – Low Slow Squats – Merkins – Southern Gentleman – Northern Aggressor

11’s on Backside Hill (Grant Farms Dr)
CDD’s/Lunges

1.5 Miles and 240ft of Elevation Gain later… Mosey to wall behind express oil change

DORA
50-100-150
Derkins – Dips – Step Ups

Jail Break to COT

At the outset of the workout, YHC offered actual bacon to the pax. The challenge was whoever is #king gets to bring home a bag of home cured/smoked bacon. Who would have thought that a vegetarian would bring home the bacon? Gears said his kids will enjoy it.

Announcements
Cash Memorial WOD tomorrow at Ring of Fire
Charity Shoot 11/11 with Change Order for the FM Care Center
Blood Drive coming to a text message near you – hit 3D up for more details

COT
FMHS threats being made against the principal, prayers for all involved and that the person making the threats does not follow through.
Prayers for Gears’ mother.
Prayers for Slow Jams’ wife.
Prayers for we leaders.

Thanks for the repeat Q, Slow Jams. Glad I was able to show up to this one!

Punch List out.

TClap |

Remembering Badger

2022-09-092022-09-09Leave a comment

QIC: Senator Tressel and Decibel
When: 09/08/2022
Pax: Airborne, Band Camp, Barkley, Bassomatic, Bonsai, Boogie Down, Change Order, Cyclops, DD, Decibel, Fish Sticks, Gears, Grout, Harry Carey, Heisenberg, Incoming, Jiffy, Kermit, Mac Daddy, Mainframe, Maximus, Nasa, Poppins, Pusher, Rebound, Sasquatch, Senator Tressel, Shady, Short Sale, Skate or Die, Straight Up, Trucker
Posted In: The Ranch

Thirty-five of Fort Mill’s finest gathered at Springfield Elementary to honor a brother who left us too early: Matt Giesler, aka Badger. Matt was originally from Wisconsin but made his home in SC with his wife Becky and his three children Brayden, Ashlyn, and Carsten. Badger was a neighbor and friend to me, Decibel, Trucker, and Jiffy, and this morning, his fellow brothers of The Fort joined us for a brisk morning workout. Here is what we did:

The Thang:

Senator Tressel led the pax on a short lap around the drop-off lane of Springfield Elementary before ending up in the adjacent field for COP.

All in double count cadence:

SSH x 25, IW x 25, merkin x 10, windmill x 15, mountain climber x 25, Freddie Merc x 25, hello dolly x 25, squat x 25

Line up next to the set of cones:

Round 1: Lungewalk to 1st cone, 5 squats, continue to 2nd cone, 10 squats, continue to 3rd cone, 15 squats, run backwards to the start.

Round 2: Bear crawl to 1st cone, 5 squats, ….., run backward to the start

Round 3: Run to the last cone, 10 burpees, and run backward to the start

Handoff to Decibel:

Do the following exercises with a lap around the field between each:

MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK BURPEE X15
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs X39
E2K X20 EACH SIDE
ROSALITA X25

Heals to Heaven x25

COT

Naked Man Moleskin

ST’s comments:

I was truly touched by the number of men who showed up today to honor Badger. I know that many of the men did not know him, but it meant a lot to us to have such a large group together as we remembered Badger. It was another reminder to me of what a special thing we have at F3 here in Fort Mill and how much my F3 brothers mean to me.

Decibel’s thoughts:
It is hard to believe that it has been 4 years since Badger went to be in heaven. I
was blessed to spend time with him prior to his passing. We talked about him
being saved and how important that was to him. He let me know that his M was a
big reason he was saved but also saw my family’s reaction to losing our
daughter and son and our dependence on God at that time. I am saying this to let
you know as Christians people watch our actions and want to make sure our
actions match our words. I encourage every Christian brother in F3 to live out
your faith and in times of need lean on God just like Badger did in his time.
My M and I received a letter from Badger. In that letter he mentioned F3 and the
support he and his family received after the diagnosis. I remember him just being
in awe of all the people that were praying for him. He was so touched by this
community that he asked that I make sure that his boys get involved in F3. They
would have been there today, but his youngest wasn’t feeling well. To have 35
men in our community support Badger is amazing.
Badger was a man I respected to the utmost. He was not a guy that sought
attention or glory, but he was always there when you needed him. He loved his
family and was a loyal friend. I am still in awe of how he bravely prepared to walk
into heaven. It was so comforting to know he was going to see Jesus. He told
me many times that he would take care of our babies (Elizabeth Grace and
Garrett) until we met up with him. Badger was a great Father and I know he is
having a blast with my kids in heaven.
Let us all take this time to pour into, support, love on and encourage our F3
brothers. Then take that momentum and turn it to our families. Then take that
momentum and pour it out on the least and the lost in our community. Badger
knew that God had a purpose for him and that purpose was to spread the word of
God’s Grace and Love. Let’s make that happen for him.

Prayers and Praises – as spoken during COT

Announcements: F3 The Fort 10 year anniversary starts this week. Check Slack for the schedule of events.

TClap |

3-points

2022-09-01Leave a comment

QIC: Cousin Eddie
When: 2022-09-01
Pax: Airborne, Barry Manilow, Bass-o-matic, Beacon, Bodywash, Bones, Cohiba, Cousin Eddie, darkhelmet, Esso, fishstix, Grinder, Grout, Jekyll, Joe Lyons (F3 Long Duck), macgyver, Maximus, motel 6, Shady
Posted In: Minnow Pond

WARMUP: None
THE THANG: 3 mile run, 60 burpee’s, 120 big boys
MARY:
ANNOUNCEMENTS: check slack
COT:corporate prayer

TClap |

Running … into trees

2022-08-31Leave a comment

QIC: Barry Manilow
When: 2022-08-31
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Change Order, Cobra Kai, Corruption, decibelf3, Dojo, Falcon Crest, Fogerty, Gears, Gekko, Mainframe, Masterpiece, Maximus, NakedAndAfraid, Router, Short Sale, Spider-Man, Tesla81, Tootie, Twister, Vuvuzela
Posted In: Clydesdales

It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)

Get off my lawn!

Looks like we made it,

Barry Manilow

TClap |

Convergence For Our Brother Shower Curtain

2022-08-23Leave a comment

QIC: Shady, Punch List, Slapshot, Badlands
When: 2022-08-23
Pax: Airwolf, Anchorman, Backdraft, Badlands, Band Camp, Barkey, Barry Manilow, Bass-o-matic, Battle Bot, Beacon, Bitcoin, Bobber, Bodywash, Boeheim, Bojangles, Bonsai, Boogie Down, Boss Hogg, Cakeboss, Cheddah, Cohiba, Conundrum, Cornerstone, Cousin Eddie, Cubbie, Cyclops, Destiny, Double D, Esso, fishstix, Floppy Disk, Gears, Geyser, Glass Joe, Grassy Knoll, Grinder, Hardwood, HarryCarry, Heisenberg, Incoming, Italian Job, Jekyll, Joe Lyons (F3 Long Duck), Juliet, Jump Shot, JWOW, Kaiser, Kermit, Mainframe, Mark Nestel, Maximus, NakedAndAfraid, Nikkei, Ölaf, oldbay, Poppins, Pothole, Punch List, Pusher, Reaper, Rebel, Rebound, Sasquatch, Shady, Shake and Bake, Short Sale, SkateOrDie, slapshot, Slow Jams, Spider-Man, Sprocket, Tesh, Tootie, Triple Lindy, Walker, White Hot, White Lightning, yard sale
Posted In: colosseum

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!

TClap |