Tag: Sparkle

JEEVE’S GROWN MAN GAME OF THREE SQUARE

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Warm Up Mosey to the Warm-up circle, exercises in cadence

  • Side Straddle Hop (20, four count)
  • Imperial Walker (20, four count)
  • Low Slow Squat (20, four count)
  • Wind Mill (20, four count)
  • Hillbillie (20, four count)
  • Merkin (10, four count)
  • Peter Parker (20, four count)

Mosey around the parking lot

We counted off into three groups and split up to each off the three squares.

Square 1

  • Merkin – OYO 15
  • Hello Dolly – OYO 30
  • Carolina Dry Dock – OYO 25
  • Star Jack – OYO 20

Once each square was completed we went into 15 yards of frog jumps, then 15 yards of bear crawl and lunges back to the starting line.

After the first station, we did Moroccan Nightclub until the six was in.

After a 10 count, each group rotated to the next square

Square 2

  • Big Boy Sit-Ups – OYO 25
  • Shoulder Taps – OYO 40
  • Diamond Merkins – OYO 15
  • Squats – OYO 25

More frog jumps, bear crawls and lunges.

After the second station, we did overhead claps until the six was in

Discussed the October 3rd F theme of Control and its definition

Square 3

  • Flutter Kicks – OYO 50
  • American Hammer – OYO 50
  • Mountain Climber – OYO 50
  • Side Straddle Hop – OYO 50

More frog jumps, bear crawls and lunges.

After the third station, we did curb step-ups until the six was in

Discussed control and Jeremiah 29:11

Mosey over the a nice little hill and got into partners. We did 200 LBCs with rotating partners running the hill.

Mosey back to the squares. Due to one Pax being late he picked his favorite square and we all completed Square 2 together. More frog jumps, bear crawl and lunges.

Mosey back for COT

Discussed Control and Matthew 6:34

Jeeves’s full VQ is in the books! Glad to have that over!!!

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Brickhouse VQ @Poopdeck

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Less rainy than what they called for.

Disclaimer

Off for a mosey

warmups

4 corners:

Corner 1: Brick webbs

Corner 2: Crab humpers

Corner 3: Cinder block burpee

Corner 4: Monkey humpers

Mosey to the wall

Balls to the wall w/2 burpees each

COT: Marriage maint, prayer etc

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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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4 Corners at the Poopdeck

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We had 13 guys roll up and get ready to go at the Poopdeck. Had a new FNG who heard a few of the PAX at the new Dunkin Donuts on Gold Hill road talking and decided to look up F3! So he joined us this morning! I knew Davinci and Witch Hunt were pre-running on the bridge so they were going to be late.  Long disclaimer for the new guy.  And then we took off.

Dynamic warmup jog around the parking lot

COP

25 SSHs – 10 Windmills – 15 IWs – 10 Merkins – 15 Mountain Climbers – 10 WA Merkins

Moseyed over to the marina parking for four corners

Count of into 4 groups

Each round will start at a corner.  Complete the 2 exercises then run to next corner. (This parking lot is BIG) There are three rounds of this…

Group 1 with Paver stones

Lap 1 30 curls 20 Overhead presses

Lap 2 30 curls 20 tricep extensions

Lap 3 30 curls 30 bent rows

Group 2

Lap 1 20 Ranger Merkins 10 Lunges

Lap 2 20 Ranger Merkins 20 calf raises

Lap 3  20 Ranger Merkins 10 Jump Lunges

Group 3

Lap 1 5 burpees 10 squats

Lap 2 5 burpees 20 mountain climbers

Lap 3 5 burpees 10 Parker Peters

Group 4

Lap 1 40 SSHs 20 LBCs

Lap 2 40 SSHs 20 Flutter Kicks

Lap 3 40 SSHs 20 Freddie Mercuries

Quick little piece I shared on Discipline.  Don’t give in to the voice in your head saying the little things are OK.

Mosey back to Bowl-n-Bounce for some wall sits.

People’s Chair while we go down the lines.  2 burpees each PAX

BTTW 3 10 counts

People’s Chair  5 merkins each PAX

BTTW again

Last mosey around the parking lot to COT

COT – count – went through the 5 principles of an F3 workout for the FNG

Eric our FNG works for the patent office and cringed when the name Copyright came up…so there you have it!

Announcements -praises and prayers.

The PAX worked hard today!

An honor to Lead.

Royale

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Eclipse at the Colosseum…Rock Hill Rip-off

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Leading up to this fine Tuesday at THE COLOSSEUM, there were a few challenges and statements made about who would be willing to come out. Of all the conversations, I’ll give credit to those who showed after being personally invited: Jekyll, Bonsai, Snap Hook, Shady, Sir Topham Hat. The others that didn’t show…well, you’re probably better off not trying to erase a few bad songs from your memory. But for those that did, you’re welcome and I’m sorry (actually, not really).

I wanted to do something a little different from my usual, like pullups at the playground or the deck of cards. So, in search of something creative, I didn’t have to go far. So much can be found if we travel across the river; whether virtually or physically. In this case, Italian Job gave me beat down rights with a slight modification to his Eclipse-Day post and I brought it to the Colosseum.

Once I get to the parking lot, I am immediately met by two better-than-punctual FNG’s that Nomad EH’d. Welcome Rebar and Ham. And oh by the way, we quickly realized these are two of the most fit FNG’s to post at 0515. Side note on Ham, it’s comical when an FNG receives a call sign to which he is clueless on its reference. That’s why we all help to contribute to Wikipedia.

So after a disclaimer that turned into mumbling, we were off to the back parking lot where we circled up for a warm up of:

SSH x 20

Butt Kickers x 35

Merkins x 10

American Hammers x 25

Merkins x 10

Freddy Mercury’s x 20

Merkins x 10

LBC’s x 25

Calf Raises x 50 OYO

This is where the plagiarism came in. We used the same 5 songs Italian Job used which for those who didn’t read that yesterday, went a little something like this:

Song 1: Ain’t No Sunshine: Hold squat position then do a tuck jump when you hear, “Ain’t No Sunshine.”

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 2: Blinded By The Light (Remix): Moroccan Night Clubs then 3 Overhead Claps when you hear, “Blinded By The Light” This got really annoying.

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 3: Black Hole Sun: Hold in the UP dip position then do 1 dip when you hear, “Black Hole Sun”. This got really, really difficult.

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 4: Ring Of Fire: On your back, hold your feet at 6″ and do a Big Boy Situp when you hear, “Ring of Fire.”

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 5: Total Eclipse  Of The Heart: Plank during the song and do 1 Burpee when you hear, “Turn Around” and 1 Merkin when you hear, “Total Eclipse Of the Heart.” This song is way too long.

Then line up on the line and sprint to the light pole and back and get in the circle.

We then ended with 25 American Hammers and 25 Flutter Kicks.

Great job today by everyone putting up with my nonsense.

As You Were.

Max

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17 at Poopdeck Did Supersets of Pain and Laid Waste to the Demons Inside Pandoras Box!

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17 at Poopdeck worked through the pain inside Pandoras Box!

Warmup – jog around parking lot with high knees, butt kickers, lunges, l/r shuffle, and duck walk.  Then circled up for 5 reps in cadence of wide, normal, and diamond merkins finishing with box cutters.

The Thang:  partnered up and explored the stations of Pandoras Box.  One partner would use the equipment and another would do an exercise with equipment.

Round 1 – Donkey kicks for one partner and then the other partner completed 20 reps or other rep count stated of each:

1 – TRX curls, rows and tricep extensions,

2 – 20 slam ball slams,

3 – BearGrylls Bear Crawl sled w/40lbs,

4 – 115lb Deadlifts,

5 – Pullups or dips on equipment,

6 – Superman pumps w/8lb bar,

7 – 100 lb water jug carry,

8 – 60 lb water jug standing row,

9 – 2 foot box jumps,

10 – Battle Ropes – Wax On/Wax Off, Squat jump arm circles, A Frame Power blast.

Quick cool down run, then circled up for 5 reps of each in cadence – Morraccan Nightclubs and Hello Dolly’s.

Round 2 – Jump Knee Tucks for one partner and then we were able to get through 5 stations based on time.

Announcements – Bear Grylls Seeking BRR team or offered to drive,

Prayers – Some M’s going through cancer treatment, School Teachers and Officials for wisdom, BearGrylls friend Rob for forgiveness.

Praises – successful adoption.

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Little bit of Shoulders at Colosseum

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It was a dark and stormy night, but that didn’t deter 14 pax from giving the face palm to the #fartsack.  No FNGs were presesnt and a less than flawless disclaimer delivered.

The Thang:

Mosey to lot past the dumsters for COP – SSHx25, IWx15, Low Slow Squatsx15, Merkins x 10, Windmillsx10,

Divide pax into two circles:  First round – Wave Merkins 1-5 count.  Second round – Wave Squats (Crowd Pleaser) 10-8 count.

Mosey to playground and remember your group from the circles.  3 sets of 10 pullups, 3sets of 20 swing crunches.  Flap jacking between the two

Quick mosey to Brick Wall – 3 sets of 10 muscle ups, with Morrochain Night Clubsx15 in between.

Mosey to front of middle school –  10 Burpees, 10 Step Ups (each leg), 10 CDDs – run a lap of the dropoff loop.  Repeat the 3 exercises but drop a rep each round.  Several speed demons made it to 7 reps (4 rounds).  Most made it to 8 reps (3 rounds)

3MOM – LBCs, 6″, Slow Freddie Mercuries, ‘Merican Hammers

NMM: After an eventful night where thunderstorms tripped my smoke alarms, woke up my 2.1 a couple of times, and a canine with GI issues, I was worried I would sleep through my alarm.  Most pax can relate to nights like this but knowing I was the Q and had other pax needing a lift, I was ready to roll at 4:45.  I love the accountability of this group.  Everyone pushed themselves this morning.  Great work Men!

Lots of announcements so read your newsletters.

Get after it today!

STH

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BackBlast 7-25-17: That One Big Thing @ #Colosseum

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Humidity was at an all time high in the swamp they call the Colosseum on Tuesday morning. 22 men showed up ready for some action and they got what they came for.

Mosey to the parking lot.

WARMUP:

  • 30 Side Straddle Hops
  • 12 Windmills
  • 10 4-count Merkins
  • 10 4-count Mountain Climbers
  • 10 4-count Peter Parkers
  • 20 Moroccan Night Clubs

Mosey to the first light post (you know what’s coming next).

The Thang (Light Post Workout – $1 to Jekyll):

  • 10 LBCs/post
  • Mosey back to start
  • Plank for the six
  • 5 Burpees/post
  • 6 Inches for six at top
  • 20 LBCs in cadence
  • Mosey back to the bottom
  • Plank for the six
  • 10 Diamond Merkins/post
  • 6 Inches for the six
  • 20 4-count Flutter

Mosey back to COT

  • Captain Thors to 5×20

Announcements

  • New Thursday 3rd F led by ChickenHawk
  • Last QSchool next Tuesday the 1st led by Funhouse & Senator Tressel

Prayer Requests

  • Lutefisk’s Mom
  • Cornerstone’s Daughter
  • Ginsu’s Adoption

Maximus took us out in prayer.

Moleskin

For years, adoption has been something that I’ve thought of doing, but it seemed too big. I have a heart (as most people do) for the less fortunate, especially children, but didn’t think that we could handle bringing home another child to live with us. It was my one big thing that I new I was being called to do, but I couldn’t do it. It was too hard, too much, made me too uncomfortable. Fortunately for me, my M has a bigger heart and far more faith than I do and over a series of months, convinced me that this is what God was leading us to do and that we should trust the He would give us everything we need along the way. Also, fortunately for us, we had others around us (e.g. Maximus & his M) who been through it before and provided all the support and advice we could ever need.

That was my one, big thing. The thing that I knew that God was telling me to do, but I didn’t have the faith or courage to pursue it…until now. I’m still scared of what is around that corner, but I know that God will be with us every step of the way.

What is your one, big thing? That thing that has been tugging at your heart for weeks, months, years, or even decades? For us it was adoption, but for you it may be bigger, require more sacrifice, more faith, and more courage.

I encourage you to pray about it. Trust that God will take you through whatever He is calling you to do. Do that one big thing, whatever it is.

Ginsu

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Coliseum Shift Change

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18 Gladiators showed up to the #sweathole known as The Colloseum.  It had been rumored there would be changing of the guard.  Most folks were in the dark on who the new Q would be until we started.  Seacrest had the Q and in fairness, I should have let him have it, but chomping at the bit, I was ready to hit it hard and so were 17 of the toughest.

The  Thang:

  • Pearls on a String: mosey following the Q to random parts unknown.  Exercises spread across 3 pearls were SSH, IW, Merkins, Squats, and a decending amount of OYO Burpees
  • Triple Nickel: At the bottom of the hill: 5 squats, Top of the Hill: 5 squats.  Run circuit 5 times.
  • Fishsticks espezial: An awful exercise within an equally awful exercise.  Here we counted to 10 cadence on Ex1 and then to 5 on Ex2.  Rinse/repeat until the distance is covered.  #AskFishsticks  Favorite Choice here, men
    • Bearcrawl/Merkin.  After every ten bearcrawl movements, 5 merkins
    • Lunge/Squat: See Above
    • Backward Bearcrawl/CDD: See Above
    • Crabwalk/LBC: 10 LBCs here.
  • 6MOM: Flutter, Freddie, Rosy, Dolly, H2H, Superman
  • 10 burpee OYO

Naked Man Moleskin-

YHC kept pace with some rabbits today.  First time in a while not being mid PAX.  I credit #Q-drenaline.  DH, Seacrest, Tesh, and Nomad I think won the Royalty Race #King.  I comment on Tesh’s 6 pack , Guns and V-Shape everytime I see him.  Its uncomfortable.   Cornerstone lights my fire at every workout I attend with him.  His #wasnow story is darn good and his humilty is grounding. #FightEmmaFight.

Taking over this Ark of Roman fortitude and strength has me invigorated.  I looking forward to this being my regular Tuesday post and keeping the tradition going of tough #smokefests.  Going to keep the Qlist fluid with an array of leaders.  Make sure you have attended Q school and are fluent in dishing out pain.  A reminder that PAX will follow the Q until they have reason not to.  Unsafe doesnt fortify toughness.  Q’s for Colloseum (and all AOs) need to be prepared to engage #kings and #rabbits as well as mid Pax and #6fortheday Pax.  Using 10 counts, plankoramas or having #kings and #rabbits do extra reps at end are good techniques then move forward to the next as a group.  #shieldlock No man left behind.

Read your newsletter.  CAH Friday, Some sort of Mastodon absurdity and F3 Dads all happening.  Prayers for Emma for her next Chemo treatment, Last Call’s Coworker that was killed in an apartment fire and her family, and Nomad’s leadership and relationships with the youth of the church retreat/camp.

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