Tag: Shady

F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Let’s make it 3

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Warm up

Needed a fast warmup given the temp was dropping so headed for a quick mosey around the school. Circled up for some poor counting by the Q that included: SSH x25, Imperial Walker x10, Windmill x10, Merkin x10, Low Slow Squat x15, Moroccan night club x25, Mountain climber x20.

Headed over to in front of the school to get this thing started.  Started in front of the main entrance with 10 lunges / leg, then a quick run down to the end of the pillars for 10 hand release merkins.  Did this set 3x!

Then we found a pillar each for a wall sit.  While everyone did a wall sit, first person did 10 Carolina Dry docks, then the next PAX and so on down the line.  Next we did some Al Gore with 1 PAX doing 10 LBC, then the next PAX, etc. while everyone else held the Al Gore.  Then we went back to the wall sit and baked in 10 Flying squirrel for PAX 1, then on down the line.  So 3 sets here in total!

Last we headed over by the softball field where we did some Jacob’s Ladder up the tiered hills.  Set one (adding up to 7) included burpees and bombjacks to the top tiered hill.  Set two was seal jacks and knee to chest  jumps.  Set 3 was plank jacks and diamonds.  So another set of 3!

Last we headed over to COT for a 5 min cool down and some abs and core.  All in, 8 PAX stayed warm, not much time for mumble chatter, and we managed to stay dry for the most part!  Great time as usual.

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Campus Tour

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10 joined YHC for a tour of the campus, while 5 others showed up a little earlier and ran in circles.

The Thang

Brief Mosey over to the smooth pavement for COP and the following exercises:

SSHs, Imperial Walkers, Windmills, Merkins, Mtn Climbers, Squats, Peter Parkers, Parker Peters, Sumo Squats.

Mosey around to the front of the school for some ascending curb crawl. Perform 1 derkin, bear crawl to other side and do 2 derkins, bear crawl back for 3 derkins. Continue until you get to 11.

A couple quick sets of abs to catch our breath and mosey to the side of the school for 3 rounds of people’s donkey balls. Each round was 20 sec wall sit, 10 donkey kicks oyo, 10 sec balls to wall.

Mosey to the big hill at the front school entrance. Round of 7s. We did burpees at the bottom and squats at the top

We began our mosey back towards COT, but before we made it stopped in the big parking lot. Lined up on curb and sprinted the 25ish yards to the first light pole. Repeato about 5 more times.

Finish mosey back to start point for a few mins of Mary before meeting up with the LacesOut crew. Really great work from all involved.

COT

Announcements

Prayers/Praises

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Election Day – Do you know about Pennies for Progress???

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Knowing that today is Election Day and that there is an important referendum on the ballot to help continue to improve York County’s roadway infrastructure (since SCDOT has no $$$ to help), YHC figured it would be good to incorporate some very important statistics regarding the Pennies for Progress program into the WO. Further info to come on that….

COP consisted of windmills, good mornings, squats, alternate version of the Rocks up then mossy to….playground where the P4 trivia began.

288 – two pull ups, 8 LBCs, 8 Squats…why this number you ask??

434 – 4 pull ups, 3 LBCs, 4 squats…again why this number you ask?? YHC kept asking and there were a few bites but mostly discussions revolving around PSU football championships, statistics to the PSU-MSU game, but not even close. YHC kept giving hints relating to election day…..

We repeated those two again.

Mossy to first drill bit. Bonsai is celebrating the “originals” of the Fort the month of November at WEP and I would consider myself as one of them since I started 3 months after this greatest thing started in Fort Mill. The first WO Senator Tressel dragged me to at WEP involved the Drill Bit. So I figured we would all have some fun. At each drill but, PAX did 2 merkins, 8 LBC, and 8 squats….see a pattern yet? once the lap was completed, a new series of numbers: 97 (for 1997). YHC considered 97 merkins, but decided 9 merkins and 7 squats was adequate.

Mossy to playground for more history. 03 (for 2003) pull ups per PAX, then 11 (for 2011) pull ups. Bonsai then shouted our that the numbers and sequence related to the Pennies for Progress 4 referendum!! He wins, nothing of course, but is correct.

Mossy to small parking lot to do some Rugby Sprints in honor of Crab Cakes. Included 10 rounds with a few bear crawls thrown in there. Finished with some 5 minutes  of Mary.

Mossy to COT

Why the numbers?? in 1997, Pennies for Progress 1 was approved by York County voters to fund $99M of roadway improvements; in 2003 Pennies 2 was approved to fund $173M; and in 2011 Pennies 3 was approved to fund $161M – all totals $434M of roadway improvements. This program allowed York Co to widen I-77 to 8-lanes!! Without Pennies, York County roadways would be even worse in regards to congestion. This program is extremely essential for York County to TRY to keep up with growth. Its not the only answer, but without it, the roadways would be nothing but a crawl. You can debate that congestion hasn’t gotten better, but remember, York County has grown over 30% since 2000 and projected to grow another 40% by 2045. Since SCDOT is not flush with $$, this program helps mitigate as best of possible.

Today we vote on P4. $288M of roadway improvements, on a 1cent sales tax that York Co residents have been paying since 1997 – This is NOT an additional tax but a continuation. Many of us who moved into York County since then have been paying this tax and haven’t realized it. Without a dedicated tax towards roadway improvements, SC 160 would not have been widened at Zoar Rd, Gold Hill Interchange would not be scheduled to be upgraded, US 21 Bridge would not have been built….

Okay, enough of my soapbox, lots of F3 events, so read newsletter and sign up for Xmas Party, T-Giving convergence, and Joe Davis 5/10k.

Prayers to marriages – lots of struggles within the F3 community; raising our children; to the injured and loss of life; and to Texas tragedy.

Peace out – Trucker

 

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The real gloom at WEP

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What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary  – the perfect type type of gloom that we love to work with.

Men  start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad  brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning.  I bet they felt differently after words.

Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .

It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.

the Thang

Partner up

partner 1 pull ups AMRAP while partner 2 runs around the playground  perimeter.

Repeat three times

After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.

Maximus then turned it over to Royale

Mosey into the grass circled up and picked new partners

Lazy Dora

No running, consists  of the following exercises that are rotated between the two partners until you get to the combined number .

100 merkins

10 each while other partner planks

200 Squats

25 each while other partner holds low squat

300  American hammers single count

30 each  while partner holds 6 inches

This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ”  from Jocko Willink’s most recent book. I shared his video about the book above.  It’s one of my favorite short motivational videos on YouTube!

The next evolution involved a nice little hill for 11’s

Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.

Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.

We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.

finally spent the last two minutes doing as many as you can burpees – real crowd pleaser

COT with FNG naming, Gomer, Ghost Rider and Chop Block.

Announcements prayers and praises

It was an honor to lead,

Royale & Maximus

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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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All Eyes on You

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Pantheon (Tega Cay Elementary)

Disclaimer: No FNGs this morning

Warm-a-rama I: Mosey around the big loop, including high knees, butt kickers, side shuffles, toy soldiers

Warm-a-rama II: To ball field for some SSH, Merkins, Mountain Climbers, Imperial Walkers, Hillbilly Walkers

Thang I: Indian Run: Last man carries a 32-ct case of water to the front. That’s 37.8 lbs in case you were wondering. Once the delivery is made, the deliverer drops to the back and the deliveree does 5 merkins then becomes the next deliverer. Did this around the school, for two carries per PAX.

Thang II: Line up on baseline, each pax in sequence goes down and back the court in the manner prescribed below while the rest do isometric workout, also as prescribed below.

  • Bear Crawl half court + people chairs
  • Sprints full court + forearm planks
  • Long jumps half court + superman
  • Wheel barrows half court + body destroyers
  • Power skips full court + balls to the wall
  • Side shuffles full court + 6 inches
  • Back sprints full court + low planks
  • ran out of time here (would have finished with piggy back carries)

COT: 9 paxposted this morning, that includes Fish Sticks who went for a run in preparation for a November half.  Prayers for marriages and relationships and for those going through hardships as from hurricane damage or otherwise.

Skin: Nice work by all this morning. I think everyone was forced modify at some point this morning on account of muscle fatigue, with the possible exception of Bear Gryllz.

Fish Stix thanks for the opportunity to Q. Sputnik thanks for your help planning the workout, and then not showing up for the workout!

God calls us to listen to Him: listen to hear and listen to do. Can you hear Him and are you following His voice?

Rocks Out

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Bullpen

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Perfect morning in the Gloom.  Dog Pound was scheduled but YHC didnt do a good job reaching out- although he’s been a little MIA from The Colosseum.  APB for DP.  ‘mon back.  Total of 11 men were properly disclaimed and off we went.

1/2 mile warm up and head to blacktop.

kinetic warm up- 50 yard warm up run in between pain: SSH, Merkin, Squat, Seal Jack, Mountain Climber

The Thang:

Column post- a dozen I think.

  • lunge walk in between and 3 merkins at each Column
  • Bobby Hurly in between and 5 Carolina Dry Docks at each column.  #sneakygood

Mosey to small parking lot by football field.  Sidebar- I doublechecked and gates are locked.  Lots of pain available behind the gate.  need to get a hold of @Rooney to see what we can do.

4 corners with a point in the middle.  Pax divided into 4 groups.  Do exercise, do burpees in middle out to next corner.  Rinse repeat circuit 3x

  • Corner 1: LBC= 20
  • Corner 2: Dying Cockroach= 20
  • Corner 3: Freddie Mercury=20
  • Corner 4: American Hammer=20
  • Middle: Burpee= 5

Sprints- 50 yard dash x8

  • First several: 70%-80%
  • Next group 50%
  • Final 4: Max Effort

COT

Naked Man Moleskin:

Great effort today.  Discussed leadership in form of Volunteering.  Also discussed Max effort.  Digging deep, finding your grit and giving max effort.

Prayers for Bob the Builder and his M as they weather a tough time, Peabody for the right words as he has to deliver bad news at work today.  Continued prayers for Hurricane recovery.  Also one that I forgot at COT- a family friend undergoing a masectomy today.  Bob the Builder with a great takeout.

 

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Snap Hook kept it Straight

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Moseyed around the driveway loop to the courtyard

Warm up:

20 Side straddle up

20 wind mill

20 Moroccan nightclub

20 mountain climber

20 Peter Parker

Zigzag through the parking lot area with :

Side shuffle along the line and lunge in the between the line

Side shuffle along the line and bear crawl

Round 1:

10 merkins, run and climb the wall, 10 squat on the other side

8 merkins, run and climb the wall, 8 squat on the other side

6 and 6, 4 and 4 , 2 and 2

Abs work in the playground area:

20 3 count LBC

20 Flotters

Round 2:

10 Burpees, run and climb the wall, 10 monkey humpers on the other side

8 and 8, 6 and 6, 4 and 4, 2 and 2.

Abs work in the playground area:

boat and canoe in cadence

20 Freddie mercury

Round 3; partner up and get a bench

Partner 1: run to the end of the parking lot and back

Partner 2: dip on the bench

Partner 1 :run to the end of the parking lot and back

Partner 2: Step up

Partner 1: run

Partner 2: derkins

Partner 1: run

Partner 2: Calves raise

Partner 1 : run

Partner 2: box cutter

Moseyed back around the parking lot loop to COT

I enjoyed being Q at the Colosseum. I appreciate everybody enthusiasm, energy and counting

in cadence with me. Good times and fairly painful.

 

 

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