Tag: Rock Thrill

The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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Roll The Dice

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I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:

Warm Up

  • 10 Ranger Merkins (IC)
  • 10 Plank Jacks (IC)
  • 10 Gorilla Humpers (IC)
  • 10 Burpees
  • 5 Y-Rises (IC) – an almost Overhead Clap

The Thang

The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:

  • 10 Ranger Merkins
  • 100ish Plank Jacks
  • 150ish Gorilla Humpers
  • 50 Burpees
  • 175ish Y-Rises

NMM

In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.

Aye!

Italian Job

 

 

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SAHCMMPQ

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Fourteen pax attended the Second Annual Harry Carry Memorial Minnow Pond Q (SAHCMMPQ).  By mandate, YHC gets to Q Minnow Pond once per year.

Brief disclaimer and launch/run to stop “A” which was the new parking spots on Ardrey St. alongside WEP near 160.

The routine was described: board of pain with pairs of exercises.  Pax need to do a total of 100 of the pair and can split it up any way they want (i.e. 15 Merkins and 85 squats).  I called it a mix/match routine.

Then run to stop “B” which is the big parking lot behind Pike.  Get there by running this route: southwest down Ardrey to Harris, run east to Massey, then up/northeast on Massey to Pike’s big parking lot.  Distance is 0.7 miles between A and B.

There is a board at point B; different pairs of exercises, but same routine, mix/match to a count of 100.

Then run back to point A following the same route. Rinse/repeat the routine.  Exercise details:

Stop “A” exercises (mix/match to count of 100):
Started with: Merkins/Squats
At second visit do: Dips/Monkey Humpers
At third visit do: SSH/American Hammers
Stop “B” exercises (mix/match to count of 100):
First visit do: CCD/Bobby Hurley’s
Second visit do: Shoulder Taps/Freddie Mercuries
Third visit do: Calf Raises/ LBC’s

At 5:50 the front runners began collecting everyone on the run back to point B.  We got everyone back to COT and then did the pledge of allegiance (because I forgot to start off with it).

Approximately 4 miles ran.

Fini, COT

Prayers for those effected by COVID and for schools: kids and teachers.

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Cupid’s Cup 5k at Minnow Pond

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The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.

Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.

And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.

Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.

And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.

Aye!

Boeheim

P.S. – Still time to donate/run virtually through Sunday 2/14

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Cold Bells

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9 men showed up for a cold kettlebell workout this morning at The Armory.  Good news, I planned to divide the group into teams of 3 so it worked out perfectly.  Since 9 / 3 = 3.  🙂

In order to get warm, we took a lap around the parking lot.  Next, we did a few exercises to get ready for the main event (SSHs, Windmills,  Imperial Walkers, Arm Circles, and Plank Stretches).

Next, we moseyed to the main parking lot where we formed teams of three.  Dora theme, exercises were written in chalk 25 yards apart (I didn’t measure it, but it looked close).  Two of the partners began the exercises while the third partner “traveled” to one of the partners.  Once he reached the other partner, they switched out and partner two headed back  to partner one. The mode of transportation was either a lunge walk, overhead bell carry, or the dreaded crab walk.  The exercises at each stop were as follows:

Stop 1

150 KB Swings

225 Curls

300 LBCs

300 Calf Raises

 

Stop 2

225 Squat Thrusters

300 Uptight Rows

300 Flutters

300 Chest Presses

 

The reps were high, but everyone was able to get through most of it.

Great job Everyone!

 

 

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4 Quarters of D.O.C.

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7 Men got better @ The Armory & lifted heavy things frequently during a 4 Quarter Deck of Cards inspired workout.

Brief Disclaimer & Warm-up:

Mosey into IW/HW/WM/CP/LSS/MNC

The Thang:

4 Quarters of Deck of Cards-

*Hearts = Supersets of Bicep Curls & Overhead Tricep Extensions

*Diamonds = Bent over Back Rows (both sides)

*Spades = Swings

*Clubs = Squat Thrusters (Squat w/ Shoulder Press finisher)

-After each Quarter Pax took a loop around the parking lot. By the 3rd/4th Qtr the #reps were starting to add up. Proud of the PAX getting through it as our breathing & our Bells seemed to be getting heavier near the end.

Announcements:

New GEAR  AO on Friday’s in Tega Cay/Christmas Party

Armory Shirt Pre-Order (Need 3 More as of 10/26)

https://f3.mudgear.com/products/f3-the-armory-pre-order-october-2020

Prayers/Praises:

Relatives in Hospital, Co-Workers, Families/Children during Halloween

 

 

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Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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12 Days of Christmas

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15 HIMs descended on Laces In/Out for a beat down today including (3) runners led by Rock Thrill and (12) for BC led by YHC.

YHC was honored to be invited by Cyclops to Q at this AO. There is so much to do that I decided to peruse the previous backblasts to see if I could borrow some ideas. Fortunately, I was directed to a backblast from 12/8/13 from Double D and Santini where the Fort was introduced to the 12 Days of Christmas. YHC was there and remember it fondly. It has become a staple of the Christmas season at the Fort. In honor of DD, I decided to borrow the pain and apply.

The Thang

Mosey toward front of FMHS

1st Stop – SSHs x 30 and 5 burpees

2nd Stop – Windmills x 10 and 4 burpees

3rd Stop – Mtn Climbers x 20 and 3 burpees

4th Stop – Merkins x 10 and 2 burpees

5th Stop – IWs x 15 and 1 burpee

 

12 Days of Christmas

The Pax completed each set of exercises consistent with the song and then took a lap around the parking lot. The exercises were done in order listed below:

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

 

All total we completed 2.6 miles plus exercises above. No one remembered that it was cold outside! Slapshot led the way the entire time and thus carried us out with a prayer.

 

Moleskin

  • Christmas party tomorrow night
  • Dam to Dam relay for a cause
  • Bonsai looking for folks to help with shelving at Classroom Ready
  • Prayers for Cash, Cyclops Dad

 

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Sweati or Not, #CSAUP is Saturday

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0515 on a crisp…wait! This is not the Yeti preview!

0515 on a gloom-filled morning, moisture in the air, 22 Pax rolled in to get a little preview of #TheSweati. A lot of familiar faces. Nantan, Lakeridge Clowncars, Dirty, WWL, Senator, Double D…even the Weginator was there. There were more. I’ll tag them in the BB. Several came to get a little peek of the Sweati. I gave some “details”. Some true. Some false. All will be revealed this Saturday. Get your head right. Hydrate! Be Safe! Don’t Die! We did some exercises that may or may not happen this Saturday. They probably will…over a 3 hour period, not 45 minutes. So here we go:

THANG
Mosey around the parking lot and circle up for an abbreviated COP
-SSH
-10 Burpees OYO
-Imperial Walkers
-10 Bombjacks
-Mountain Climbers

Head to the curb for a short circuit (Part 1)
-25 Dips / Run across parking lot and back
-50 Merkins / Run across parking lot and back
-75 Squats / Run across parking lot and back

Mosey to the freshly repaved and striped Hive Parking Lot (Part 2)
-Burpee Broad Jump the entire length of the parking lot*
-Run Back
-Lunge Walk the entire length of the parking lot
-Run Back
*This is starting to become a thing. It should be stopped!

Mosey Back to Laces In parking lot for Reverse Pyramid (Part 3)
(Run across the parking lot and back between sets)
-40 LBCs
-30 Mtn Climbers
-20 Peter Parkers
-10 Burpees
-20 Parker Peters
-30 4-Ct Flutter Kicks
-40 Side Straddle Hops**
**Tclaps to Maximus for leading the pax in some Mary while waiting for the 6

In the interest of time, we stayed put and completed the next series of exercises in the LI parking lot versus the Hive (about 1/2 the distance planned) #yourwelcome
Bear Time (Part 4)
-Bear Crawl Across the parking lot
-NUR back
-Crawl Bear across the parking lot
-RUN back

I blew off Part 5, which would have been a repeat of Part 1, for some Mary. Thanks to the PAX that lead the last few sets of core.

0600 Arrived and YHC was #smoked

Appreciate all the PAX that came out to one of my quarterly Qs. I hope you gained some insight on what is to come this Saturday morning at the #Sweati

No NMM means no more details for the PAX. See you Sat.

Announcements
-Sweati this Saturday at the Armory (Forest Hill Church): 0530 Ruckers/0600 Runners, Q-Source to follow at Forest Hill (Charis Room)
-Stuff the Bus at Tega Cay Walmart (Look for details from Wegmans)
-A couple of 2ndF options at Carolina Beer Temple and Amor Artis
-Read your Newsletter

Prayers & Praises
-Prayers for Rock Thrill’s Father-in-Law who is having several medical issues
-Prayers for a friend of the Pax who’s marriage is struggling
-Prayers for Nasa’s wife who is struggling with some severe headaches
-Prayers for Repeat’s mom who is fighting cancer
-Prayers for discipline in the 3 F’s and to continually make sure our Concentrica is in order (something I struggle with)

Gentlemen, it’s been a lot of fun and an honor to serve you. Hope to see you at the Sweati!

Aye!
Zima

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