Holiday Run and Gun

Run and Gun experienced its largest numbers of recent times this past Wednesday night.

 

Two PAX – CC (Tiny) & Twister kicked off RNG at 5:15 with a pre-ruck and a short visit with Quack Attack and his son (searching for an Eagle project).

At 6:15 the rest of the PAX joined with Cornhole and CG running with the balance (four) rucking with two coupons 40 lb and 60lb (courtesy Cornhole) and executing the 7 – seven minutes rucking followed by three exercises, rinse and repeat until time is called.

After COT – where we offered prayers for PAX Mr. Clean,  Cornhole, CG, MF and Twister adjourned to Six Pence for 2nd F where libations and hearty fare (including properly toasted bread on CG’s BLT) were shared.

Happy New Year to all the PAX across the US

 

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JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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100 Degrees of Suck

It was Wednesday and it was hot!  Perfect time for my annual(?) Q at Run & Gun.  Following  a grueling itinerary of coast-to-coast travel over the prior 5 days, I was in deep need of a strong dose of 1st and 2nd F interaction.  This AO is the ideal spot for recharging following a morning in the Smartsack.  Two adventurous R&G regulars posted for the festivities.  With an abbreviated Disclaimer, the sweatfest began.

The Thang

COP — Mtn climbers x10, Parker Peters x10, Merkins x10, Peter Parkers x10, Bombjacks x10 OYO, Karaoke

Meandering run through Baxter neighborhood to the two-story office building at Market/Sutton intersection, run up stairs on one end, across second level, back down stairs and muster on ground level in the shade in the circular center section.

Time for the fun to begin.

10 Bombjacks OYO run center stairway & back down other center stairway
20 Bombjacks OYO run center stairway & back down other center stairway 2x
30 Bombjacks OYO run center stairway & back down other center stairway 3x
40 Bombjacks OYO run center stairway & back down other center stairway 4x

Mainframe spied a water fountain on 2nd level so we moseyed upstairs as part of recovery only to find it dry….was it a mirage?

40 Merkins OYO run center stairway & back down other center stairway 4x
30 Merkins OYO run center stairway & back down other center stairway 3x
20 Merkins OYO run center stairway & back down other center stairway 2x
10 Merkins OYO run center stairway & back down other center stairway

Mosey to Allison Park near Community House, suck down some warm water, splash some warm water from fountain on head, then mosey to playground in the shade

Surprise sighting of Geppetto in the woods!

30 Dips OYO
20 Dips OYO
10 Dips OYO

Run back home

COT

Naked Man Moleskin

Well, it was not 100 degrees officially, but I have to think the heat index was pushing that level.  The sweat came flowing quickly…and didn’t even let up during 2nd F.

It was great to be out at R&G again.  My mind and body scream at the thought of after-work workouts.  Almost 30 yrs of working out in the early AM gloom have conditioned me to think that is the only time to exercise.  Each time I post at R&G (which is admittedly rare), I am reminded of the value of breaking routine.  Corruption, please call me out periodically going forward!

We missed Bolt who was at the Beach.  We also missed Cable Guy for the 1st F portion…he continues to reside on the IR.  It was good to see him (and especially good to see him in good spirits) at Grapevine for Brewteria afterward.

Thanks to Corruption for his continued leadership and the regulars that keep R&G alive!  And thanks for the invite to Q.

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BackBlast from Run ‘N Gun – July 5, 2017

Standard crowd (4) at RNG tonight, but we had a good time. Joining me was Corruption, Mainframe, & Goose. Here goes:

Mosey a few blocks over to the elementary school for a warmup.

WARMUP

  • 30 Side straddle hops
  • 10 double count Windmills
  • 20 double count Merkins
  • 20 4-count LBCs
  • 20 Mountain Climbers
  • 30 Low Slow Squats
  • 30 Moroccan Night Clubs

Mosey to the other side of the lot & partner up (difficult to do with only 4 PAX).

THE THANG

  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does LBCs until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 elbow planks until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does Flutters until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does LBCs until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 elbow planks until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does Flutters until P1 returns. Switch places and do same.

Mosey back to the field next to the Y.

  • Captain Thors to 7×28
  • Sprint
  • 20 double count Peter Parkers
  • Sprint
  • 20 LBCs
  • 10 Boats and Canoes
  • 20 Mac-tar-jais (no clue how you spell that)

Mosey to COT

Praise for health for Goose, prayers for Ginsu’s father in law, prayers for Corruption’s friend.

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Double Barrel Run-n-Gun

  • QIC: CakeBoss and OldBay
  • When: 07/07/17
  • Pax: Atlas, Corruption, Mainframe, Bonsai, CableGuy, Boeheim, CakeBoss, OldBay
  • Posted In: Run 'n Gun

It’s become somewhat of a tradition that if there’s going to be an F3 meeting of some sort, ya might as well put a workout before it. Not sure if this is to slide another workout in on the hall pass issued by the M for the meeting, or if because meetings are more productive after everyone has been physically beat down. Regardless, Run ‘n Gun is probably the most popular pre-meeting workout, give it’s time of day and day of week. So, when YHC pinged Corruption about who was on Q for a pre-SiteQ Meeting workout at Run ‘n Gun, he’s response was “You are.” Guess I should have saw that one coming. And I actually solicited the help of CakeBoss to make it a co-Q.

As CakeBoss and I each arrived at the workout, we were delighted (not really) to see we had worn the exact same hi-viz yellow F3 shirt, and black shorts. “Twinsies!!” we shrieked in unison and ran to hug each other (again, not really).

The Thang

1815 hit, and a total of 8 pax were ready to go. Weather was very pleasant…cooler than the previous few days, which was nice. CakeBoss gave the disclaimer, and we were off running the trail in the woods. We moseyed down the path to the pond for COP.

-SSHs
-Squats
-Imperial walkers
-Merkins
-Hillbilly Walkers

Mosey to top of Street
-Plank Series

Mosey to School for handoff to OldBay. We gathered in the front of the school where two cones had been placed, about 70 yards apart (down the stretch of the student drop-off path).

Partner up, size doesn’t matter. Partner 1 was to do a moving exercise from one cone to the second, while partner 2 did a stationary exercise. Once partner 1 reached the second cone, he ran a loop back to the first cone. Also during this time, partner 2 started the moving exercise. Once partner 1 got back from his loop run, he started on the stationary exercise until partner 2 got back.

For the first round, the moving exercise was: 1 pair of lunges, 1 broad jump, 1 burpee. Then 2 of each, then 3…and so on until the second cone was reached (most pax got to about 7 before they reached the second cone). The stationary exercises was plank punches.

Switch back to CakeBoss for a variety of stationary partner exercises in the grass.
-20 Partner Derkins
-20 Partner Leg raises
-20 Partner merkin/squats

Switch back to OldBay for round 2 of the exercise done before. Moving exercise was the same, but the stationary exercise was more of a variety:

-20 Monkey Humpers
-20 Box cutters
-20 Dry Docks
-20 Deep Squats
-20 Plank Jacks
-20 Apolo Ohno
-20 Chop Sticks
-LBCs until the 6 came in.

Time was nearly up, so we headed back to COT. Had to end a little early on account of the SiteQ meeting.

Naked Man Moleskin
Run-N-Gun is a great AO, not only because the terrain is so diverse, but also because it is TheFort’s only non-morning workout. If you’ve not made time to post to RNG, let me strongly recommend you find some time in your schedule and do so. Better yet, tell Corruption (via Slack) you want to get on his Q schedule.

During the workout, I mentioned a Bible chapter we recently read in our “1 Year Through The Bible” group. 1 Corinthians 15 talks about “dead” seeds growing into living, renewed bodies – bodies that we won’t have any idea what will look like until that time. If we take that same concept and apply it to the seeds of Christ’s message that we cast in peoples lives, we also quickly discover that we don’t have any idea how those seeds will grow. After I accepted Christ in college, I returned home and very much wanted my two closest friends back there to have the same relationship with the Lord. I began casting seeds, with a pretty specific plan in mind of how they would grow. But they didn’t follow the path I had planned. Not even close, as a matter of fact. It was disappointing, but God had other plans. During the brief times we had together (college was far from home), I continued to cast seeds, and pray.

I believe that’s what God wants us to do: keep sharing his message and his love through our words and our deeds (casting seeds) and let him take care of the germination. In the case of my two hometown buddies, both of them are now strong followers of Christ, and I feel like I had nothing to do with it. Perhaps some of the seeds I casted helped in some small way…15 years later than I had planned, but exactly the timing God had planned!

Excellent work by all pax today. Thanks, Corruption, for allowing us to Q!

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Pre-Blast: The Yeti 2017, Less Miles, More Pain

Alrighty PAX! It’s that time of year and I don’t want this #CSAUP to slip by anyone’s radar. Welcome to the 2nd installment of The Yeti! This year things are going to be a bit different. Here’s a list of some of the changes:

    • We’re adding an extra painstation
    • We’re adding trails (ASCG and Baxter)
    • We’re adding a rucking option
    • We’ve decreased the mileage…kidding 🙂
    • Event will start and finish at Golden Corral

With Pathfinder starting in February, YHC thought he would add some of the Pathfinder challenges (coupon, time hack, etc.) to the Yeti in an effort to help PAX reach their Pathfinder goals. After several failed attempts to incorporate, I realized that I was straying from the purpose of the Yeti, a complete body beatdown with some serious mileage. And let’s face it, we’re big boys and can set goals for ourselves without Zima laying them out for you. That said, there is a rucking option and it may kill you. So without saying much more as I tend to do, here’s The Thang!

THE YETI

Date: February 18, 2017
Start Times
5:00 AM (Rucking Group)
6:30 AM (Running Group)
7:00 AM (Run/Bike Group*)
Finish: 10:30 AM (Estimate)

*If you are biking, please keep in mind that you will be biking Baxter Trails from RnG to Colosseum (ie: use a Mountain Bike)

2nd F at Fort Mill BBQ immediately following the event!

Route
Run: Golden Corral to Ranch: 4.0 miles
Run: Ranch to Bruce Rush Pavilion** (ASCG): 3.5 miles (7.50 mi run)
Bike: Bruce Rush Pavilion to Run N Gun: 3.25 miles
Bike: Run N Gun to Colosseum: 4.0 miles (7.25 mi bike)
Bike: Colosseum to Golden Corral: 2.25 miles (9.50 mi bike)

Total: 17.00ish miles

**You will run the Haigler Lake Loop before the painstation

Rucking Group: Show up to GC no later than 4:45 AM for Prep and BOM!

Running Group: Show up to GC no later than 6:15 AM for Prep and BOM. COP will starts at 6:30 AM.

Run/Bike Group: Show up at GC no later than 6:50 AM for Prep and BOM. COP starts at 7:00 AM. Plan on dropping your bikes off at Bruce Rush Pavillion at 6:30 AM. The Greenway will be opening the gates promptly at 6:30 for us.

Relay Notes: If you are participating as a 2-man relay, the process is very simple. Both Pax show up at GC. 1st Runner departs while the 2nd Runner drives car to the next pain station/AO. Complete the pain station as a group and then 2nd Runner departs while the 1st Runner drives car to the next station. Sounds complicated but it’s really not!

Biker Notes: Obey all posted signs and travel with traffic

Additionally, as last year I’m sure there will be tons of questions. My advice? As with all things F3, these are merely suggested options for the Yeti. At the end of the day, do what you want to do and what feels right. Push yourself but don’t hurt yourself. Remember the first rule of the Yeti…Don’t Die!

Click HERE to view the Yeti 2017 Route

Important Items

  • Signup HERE for the Yeti and BBQ
  • Click HERE for the Mudgear Yeti 2017 Shirt
  • We’re currently looking for Q’s for the painstations. If you are on IR or interested, please contact me
  • As a thanks to the Greenway, we are requesting a min $5 donation from each PAX
  • Updates will be posted as they come available

Aye!
Zima

Update: Here are your Painstation Q’s

Warmup at Golden Corral: WWL & Cobra Kai (Ruckers) / Funhouse (Runners) / Bonsai & Mainframe (Run/Bike)
The Ranch: Sir Topham Hat
Bruce Rush Pavilion: Anchorman
Run n Gun: Len Clamp
Colosseum: Package

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Run and Gun in the Dark

  • QIC: Mainframe, Mary Lou, Bolt
  • When: 11/16/16
  • Pax: Mainframe, Mary Lou, Bolt
  • Posted In: Run 'n Gun

With last week’s R and G cancelled, today was the first in the dark post-daylight savings time.

Thanks to Mainframe and Mary Lou for waiting for me via Twitter as I hit traffic w/ accident on 160. Mainframe was doing a second run today (planned) as part of P200 training. Daily doubles once or twice a week can be beneficial. I was posting a second today, so jus’ running sounded good. Mary Lou agreed.

Ran around a bunch, getting a little off track at first. We needed better head lights to run the trails. We hit Sewer Hill for one run up. Sewer Hill sucks. On the other side of Sutton, we decided to take a break for some exercises. X 2 dealer’s choice. Really funky positions, wonder what the neighbors thought.

A nice mosey back sounded good until Mary Lou exclaimed something which could only have meant “sprint back to the YMCA parking lot.” So we did it.

COT. Xmas party, P200 check it out! Pray for sick family members.

Bolt tried to recruit Mary Lou as the “second” in Fort Mill for the Joe Davis Run challenge as created by Tolkien…10 burpees for anyone who beats us or runs a PR or enters their first 5k/10k. Mary Lou will need more convincing.

Get out to Run and Gun! Don’t let the evening darkness scare you!

Bolt out.

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Preblast 11/23/16 = futbol or soccer @F3theFort

  • QIC: CSPAN & the Prodigy
  • When: 11/23/16
  • Pax: F3, M, 2.0 (s), family, and friends
  • Posted In: Pre-Blast, Run 'n Gun

List of activities for Wednesday 11/23/16

Normal Wednesday morning workout schedule #redpill

14:30 Wednesday afternoon gather to watch my beloved Celtic take on a team called Barcelona which carries a decent player named Messi (DM @CSPANF3 for details where we are watching)

18:15-20:00’ish gather with F3, M, 2.0 (s), family, and friends at #F3Run&Gun at the Baxter YMCA, 857 Promenade Walk, Fort Mill, SC 29708 for a friendly game of soccer. All are welcome to watch, only players that are capable of keeping up with a adult men’s game should play #safetyfirst

Spikes and shin guards are recommended, bring a black and a white shirt/jersey as teams will be random selections, we hope to play 11v11, and I hope this is a new tradition to “friendly” start to your holiday season.

Any questions or comments please contact me,
AYE!
CSPAN

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