WARMUP: Mosey, SSH, IW, HW, yoga
THE THANG:
Run
5 burpees
10 jump squats
15 merkins
20 split squats
https://strava.app.link/98HQMpfDYob
NMM:
Sometimes it’s hard to know when you’ve crossed the line. We ran to NC
COT:
Prayers for Cable Guy
Seven men posted at WEP. Three for Milkshake, and four for The Fort.
Not a tempest, not a gale, but squall best describes the initial conditions (rain and gusty winds).
Us bootcampers broke off and did:
Ran around the band shell a couple of times and then circled up on the band shell stage.
Warm up:
SWIMLAPPS
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 10x)
Mountain Climbers (IC 10X)
Low Slow Squats (IC10x)
Arm Circles, forward and backward
Peter Parkers
Plank stretches, up dog, down dog
Performed across the stage floor:
Toy soldiers
Lunge walk
Duck walks
Thang 1: Prison yard burpees
Start with 6 burpees at end 1, bear crawl to other end and do 5 burpees, bear crawl back and do 4 et cetera until 1. Total is 21 burpees.
Thang 2: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
American Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imperial Walkers
Squat jumps
step ups
SSH
Repeated the three chapters
Mosey run into the neighborhood. Ran up/down stairs. Came across the Milkshake guys.
Back at the AO right at 0730, with the Milkshake guys alongside.
Fini
Strong work by all men. Sometimes foul weather can be fun.
Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.
NMM: Anxiety and gratitude are not able to occupy the same space.
Group 2
Group 3
Shovel Flag hand off for two leadership positions in the Fort:
Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC
Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.
NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.
—
Band Camp dismissed
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
Nothing fancy…
Disclaimer then 2 more roll in
Big warm up run around the school including a jaunt out onto the sidewalk on 49 and back to the bus drop lane.
Warm Up stuff included Wind Mills, Mountain Climbers, Moroccan Night Clubs and Arm Circles
50 Flutters I/C = 100 Flutters
50 LBCs I/C = 100 LBCs
Bear Crawl the bus lot with Mountain Climbers & Peter Parkers at the end
Crawl Bear back to the start
NUR up the back hill to Langston then run down. Repeat
Grab a partner for a partner MURPH
One partner runs while the other partner works to complete:
100 Pull-Ups
200 Merkins
300 Squats (we called an audible here due to time and completed the final 25 squats together)
COT
Thanks for the hospitality Grassy Knoll
Maximus
Today at the swamp it started off just a little chilly but by the time we moze it over to the home Depot parking lot for a quick warm up, here came the rain! Warmed up with 15 of each exercise: Moroccan Night Club, Hill Billy Walkers, plank, Mountain climbers, down dog, up dog and ended with some produce pickers. Then we moved over to an area behind home Depot and Target for a DORA.
The Thang:
100- American Hammers
200- Sumo Squats
300- Side Straddle Hops
Then we moved it over to Old Navy for some balls to the wall and burpees. Completed it and then moseyed over to a grassy knoll. We did 11s which included monkey humpers and wide arm merkins. Finally continue to run back to cot but before we got there concluded with a Jack Webb.
Concluded at COT with a 20 count of LBC’s and plank. Did name-o-rama, announcements and prayers. Great work gentlemen and thank you for the opportunity SlapShot!
Mosey behind school > Warm Up
Line Up on BBall Court baseline > Suicide sprints and plank/mountain climbers, 25 in cadence; total of 3 sets
God, make me strong to overcome the desire to be wise and to be thought of as wise by others that are as ignorant as myself. I turn from my wisdom as well as from my folly and follow You, the wisdom of God and the power of God.
Mosey to Parking Lot in front of school > Burpees up downs (football practice style…chop them feet, drop when I say to), plank jacks & seal jacks; 20 in cadence; total of 3 sets
Divine Father, I pray that You protect me from the subtle traps of the ego,
Guard me against temptations of self importance,
Cultivate humility within me,
Give me the strength to battle my ego,
Bless me with the ability to love,
Give me the courage to live in constant surrender to your will
Love me, guard me, guide me and protect me always.
Mosey to BBall Court behind school > Bomb jacks x 20, and Merkins, Diamonds & Wides 5 to 10 in cadence; total of 3 sets
LUKE 18 – The Pharisee and the Tax Collector 9 [Jesus] also told this parable to some who trusted in themselves that they were righteous, and treated others with contempt: 10 “Two men went up into the temple to pray, one a Pharisee and the other a tax collector. 11 The Pharisee, standing by himself, prayed thus: ‘God, I thank you that I am not like other men, extortioners, unjust, adulterers, or even like this tax collector. 12 I fast twice a week; I give tithes of all that I get.’ 13 But the tax collector, standing far off, would not even lift up his eyes to heaven, but l beat his breast, saying, ‘God, be merciful to me, a sinner!’ 14 I tell you, [the tax collector] went down to his house justified, rather than the [Pharisee]. For everyone who exalts himself will be humbled, but the one who humbles himself will be exalted.”
5. Mary
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!
65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers
Lutefish warmup:
Sean Kelley, 56, Shop Vac
There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.
We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.
But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.
Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.
I read a quote recently:
“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”
Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.
Split out to:
Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)
Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH
7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear
Some in cadence jump squats, core work,
I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps
Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)
NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.
Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.
YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.
The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.
Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:
Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.
PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.
Continued around the stations until time was called.
Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750
Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy
Prayers for Sean’s family.
This morning the Pax participated in the kickoff of Football season by completing 700 reps of a few different exercises across the football field to become a member of the treasured 700 Club. This is a special club to be a card carrying member. Your prize for being a member will be soreness tomorrow so enjoy.
Warm up
SSH
Windmill
Cherry picker
Slow count merkin
Hillbilly walker
Big Arm circles
Thang
Ladder on football field. Exercises performed on the numbers started at the Goal line
Burpees (1,2,3,4,5,4,3,2,1) (10 – 1, 20 – 2, 30, 3..50 -5, 40 – 4…10, 1)
Merkins (5,10,15,20,25,20,15,10,5)
Squats (10,20,30,40,50,40,30,20,10)
LBCs (10,20,30,40,50,40,30,20,10)
To wrap up the workout we Bear crawled 50 yds.
If you are trying to do the math the additional 50 exercises came from the warm-up. Trust me we hit 700.
It was an honor to lead the men this morning and I appreciate everyone not cusing me out loud during the merkins and squats.