Tag: Triple Lindy

Tengo at The Ballroom

Leave a comment

It was a thick humid morning in The Fort, but eleven HIM decided to get out of the fart sack and take their daily dose of the red pill and accelerate. FNG Red Card posted so the disclaimer was thorough and so was the pain!
Warmup:
20 Side Strattle Hops
10 Windmills
10 Tappy Taps
10 Merkins
Down/Up Dogs 🐕
LBCs

Mosey/Toy Soliders/Kareoke over to the bridge of pain for a Tengo with Dora.
Partner 1: Run across the bridge to the locker room and back.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Next lunge over to the bleachers for some bleacher work. I took a deep dive into the archives of the exicon for this next exercise called the Aiken Legs. Was it named after Clay Aiken or Aiken SC? That is the deep mystery of the exicon (from the exicons lips to God’s year).

Aiken Legs:
20 Squats
20 Step Ups
20 Clave Raises

Aiken Chest:
20 Merkins
20 Derkins
20 Incline Merkins

Aiken Abs:
20 V-Ups
20 Crunches
20 Lowe Back Raises

Moseyed back to COT for prayer ans praises.

– JWow

TClap |
5

7 of Diamonds

Leave a comment

WARMUP:
SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners

THE THANG:
Had a variation of the 7 of diamonds
7 rounds, various exercises starting with 7 reps at round 1 with increasing by 7 reps up to round 4 then back down 7 reps. Round 1 is completed when you do the first exercise at all 4 corners. Repeat for remaining rounds.

Corners 1 & 3
7 Burpees, 14 Merkins, 21 Squats, 28 Flutter kicks, 21 sumo squats, 14 dips, 7 burpees
Jog from corner 1 to 2
Nur from corner 3 to 4

Corners 2&4
7 Burpees, 14 Dry docks, 21 lunges, 28 Peter Parker’s, 21 calf raises, 14 shoulder taps, 7 burpees
Karaoke from corners 2 to 3 and from 4 to 1

Wrapped up the last 5 minutes with some Mary’s led out by Twister

ANNOUNCEMENTS
Check the newsletter

TClap |
1

4 Corners of The Ballroom

Leave a comment

Welcome to Bonus Ass Kicking April

We had 19 at the Ballroom for a glorious 4 corners of pain!

Every morning we post, we go to one of the ‘corners’ of our region but in the end we are all one of The Fort PAX.

It was great to see so many PAX on this chilly March  morning. Special shout out to Beaker for posting for the second time in 2 days! Great job and keep posting, also great work 3D supporting him

The Thang:

We started off with a warm up:

15 SSH

15 Wind Mills

15 Imperial Walkers

Break out to groups at each corner.

Round 1 – mode of transportation- karaoke

Corner 1: 10 wide arm merkins, 20 mtn     climbers single count,

Corner 2: 10 big boys, 20 dying cockroaches do

Corner 3: 10 burpees, 20 grave diggers, single Ct

Corner 4 : 10 plank jacks , 20 Peter Parker’s

After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the  4 corners.

Then it was onto Round 2!

Round 2 –  mode of transportation- nerr

C1:  15 jump squats, 15 low slow squats

C2:  15 box cutters, 15 American Hammers

C3: 15 monkey humpers, 15 Cherry Pickers

C4: 10 hand release Merkins, 20 SSH

After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the  4 corners.

We completed a second set of rounds 1 and 2 substituting Moroccan Night clubs for flutters.

After the second set was completed, we did a

Batman Death March around the school with the 6 doing SSH

That brought us back to COT

Great work by all today

-Yard Sale

TClap |
4

Mental Battle

Leave a comment

Four men showed up at The Ballroom this morning.  Bitcoin rolled up at 0515, just got finish with early morning duty with newest 2.0. After the disclaimer, we circled up for warm-up exercises (SSH, Imperial Walkers, Windmills, and Plank Stretches).

Next, we moseyed to the front of the school.  Drop Thrill published a Pre-Blast to raise awareness of Mental Illness  /  “The Mental Battle”.  Included in the Pre-Blast was a three round DORA workout.  Each round started with a review of stats along with three exercises.  Each Pax took turns performing the exercise while the other Pax ran around the parking lot.

Round 1

  • 50,000,000 adult Americans experienced mental illness in 2019.
  • 56% of employees spend time looking for another job.
  • 27,000,000 Americans with mental illness are unable to receive treatment.

100 Lunges
112 Merkins
54 Squats

Round 2

  • 60% of employees do not feel their management helps them to deal with stress.
  • 33% of employees can’t afford their healthcare costs.
  • 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises
66 Lunges
160 Moroccan Night Clubs

Round 3

  • 65% of employees find it hard to concentrate at work due the environment at work.
  • Over 60% of youth with mental illness do not receive treatment.
  • Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

Great job by all.  Thanks to Drop Thrill for putting together the Pre-Blast.  If you have not already listened to Roundtable Episode #288, please make the time to hear about this important subject.  Link Roundtable Episode #288

Thanks for the opportunity.

 

TClap |
1

Convergence: Love & a passing of the flag

Leave a comment

Station 1 (Santini): Traditional Pain Platoon

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.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

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

TClap |
8

Bday Q brought to you by 18 and 45

Leave a comment

Warmup 18 rep each

SSH

Imperial walkers

Hillbilly walkers

Windmills

Cherry pickers

Morracan Nightclubs

Baby arm circles


Exercises 4 corners 15 10 10 10  at each corner respectively  Run between corners  

Squats

Hello dollies

Merkins

Supermans

Fwd Lunges

LBCs

Calf raises

Flutters

Side Lunges

BBS

Monkey Humpers

Rosalitas

Carolina Dry docks

Freddie Mercuries

Mountain climbers

Box cutters

Makhtar N’Diayes

Back lunges

TClap |
0

Ballroom 4 Corners

Leave a comment

We had 4 at the Ballroom for a 4 corners beatdown.

We moseyed and warmed up with SSH, Windmills, Morrocan Nightclubs, Mountain Climbers and some stretching.

The Four Corners:

1. MERKINS, FLUTTERS  AND SQUATS

2. WIDE ARM MERKINS, LBC AND MOUNTAIN CLIMBERS

3. DIAMOND MERKINS, BB SITUPS AND CALF RAISES

4. CDD, AMERICAN HAMMERS AND BOX CUTTERS

We did 3 rounds starting with 10 reps of  each exercise and returning to the middle for 5 burpees each time. Round two was 15 reps and round three 20 reps.

The four braved the cold and took on this beatdown with only minimal mumblechatter.

We ended with COT

Thanks to Triple Lindy for the opportunity to lead.

 

TClap |
3

Beyond The Lighted Stage

Leave a comment

Ten of Fort MIl’s finest met at the newly remodeled Walter Elisha Park for a combined boot camp (The Fort)  and IR/walk and ruck(Milkshake).  I heard that the milkmen did a tour of downtown Ft. Mill holiday lights.  Here is what the boot campers did:

The Thang:

Senator Tressel on Q

After the standard disclaimer, the group moseyed around the parking lot and headed into the park before doing a 180 and jogging back to the pavilion stage for COP.

All in Cadence:

SSH x 25, windmill x 15, merkin x 10, IW x 20, squat x 20, CDD x 15, Freddie Mercury x 20, jumping lunge x 20, wide arm merkin x 15

Mosey to the playground:

Round 1:  10 pullups, lunge walk from the playground to the side walk, 20 merkins, lunge walk back

Round 2:  10 pullups, run from the playground to the walking path, 10 burpees, run back, 10 bomb jacks

Round 3:  10 pullups, bear crawl from the playground to the walking path, 20 diamond merkins, karaoke back

Boat and canoe x 5.

Hand off to Grinder

Dora 1, 2, 3  (100 merkins, 200 calf raises, 300 LBC).  Partner runs around the playground.

Mosey to the small lot at the park entrance and circle up.  With the pax in a circle, one person in the center did a modified American Hammer (20 count with a brick) while everyone else performed an exercise.  Everyone took a turn selecting an exercise and sitting in the center.  Today, we did merkins, flutter kicks, burpees, and others I cannot remember

We finished off with the ACDC hit, ‘Thunderstruck’.  Every time the band sang the word ‘thunder’, the pax did a burpee.   It was a crowd-pleaser and now I don’t like that song as much as I used to.

COT

Naked Man Moleskin

What a pleasure to be back at the Fort on a Saturday!  Alcatraz is my usual Saturday stop, but Grinder asked me to Q this past Sunday and I gladly accepted.   It’s been close to a year since I’ve been back to Walter Elisha Park and well over three years since I’ve Q’d a workout here.  Wow – how different it looks now! The town did a great job with the upgrades to the park and it was pretty cool to do COP from the stage of the pavilion.  I see many more there on future Saturdays.

It was a pleasure to be back at WEP and to lead the group on a beautiful morning.  Good to see my brother Cable Guy back in action after an extended absence, and yes, I just put another reference to my favorite band Rush into an F3 backblast (RIP Neil Peart).

Announcements/Prayers/Praises

  1.  Adopt a Highway starting today (way to go Fogerty and F3 for continuing to give back to the community).  #HIM
  2. Prayers for ST’s friend Joe with cancer, and for those suffering from Covid 19.
  3. Praise for DD’s friend (a single parent) who raised a son graduating from HS.
TClap |
5

Thanksgiving Convergence 2021

Leave a comment

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!

 

 

TClap |
3