Sea Legs

We ran…we ran fast and farther than any other Sea Legs!  5.4 miles in 47 minutes.  Great conversation with 4 of the 6 just completing the RuckOver event with Cadre Rad the Friday previous.  My legs really started to tighten up at the end of this run.  Good to have Bono out, but he still hasn’t posted to a bootcamp?  How does that happen?

-Fin Royale

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Fast! Baby Laps!

What does that mean? First, shout out to Hauschka for the invite to Sea Legs. After attempting a route through Palisades for 20 minutes the day before, I decided on an oldie. Lets run in circles around the school real “fast” and then do baby laps for recovery. So we did that for 45 minutes. Great to see Tater, Royale, DaVinci and Haushka. It’s been awhile but it’s been my fault. Need to resist the fartsack more. Should be easier with the weather picking up. Take a peek at our Laps Strava Art below.

COT was great with some open an honest requests for prayers and praise. Nice to know this brotherhood exists to lift each other up.

BOM on Royale!

Thanks again Hauschka!

Zima Out!

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Speed work @ Sea Legs

Many guys still working on P200 prep.  I got the call to Q late on Monday night, figured I’d mix it up a little bit. Showed up on a cold morning about 33° but it didn’t take long for us to warm up!

Our  goal is to get in some speed work today. I created a Strava segment on the back road towards Palisades called Langston Road which has a nice uphill grade for about 0.4 miles. We would run down that hill about 70% and then push it as hard as we can back up the hill for the 0.4 miles. The pax did this four times – pushed each other really hard.  Once that was done we had about five minutes back in the parking lot. Phase 2 was a small loop  where I had marked a straightaway of about 75 yards set up cones to cones.  For that 75 yards you were to sprint- the remainder was a light jog circling back to sprint.  Looks like we did that four or five times.

As usual Hauschka and Witch Hunt were at the front, Qbert was a speedster, and Tater was the steady-Eddy that just kept going all day.  I think Shakespeare, Peg, Cha-Ching and I really improved our speed.

Here’s how it looked.

Great way to start your day!

An honor to lead,

Royale

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Feeling the Need, the Need for Speed

Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.

5:15 hit, no FNGs. Brief warmup right at COT start of the following:

  • SSH x 20
  • WM x 20
  • IW x 20
  • HW x 20
  • Stretch the hammys

Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.

Farleks:
Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :

  • 1/2
  • 2/2
  • 3/2
  • 2/2
  • 1/2
  • Rinse and repeat

Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.

Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi)  for announcements, Prayers, and Praises.

If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.

God Bless and Thanks for the opportunity to lead,
– NASA

 

 

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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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Sea Legs gets a Security Detail

I’ve said it before and I’ll say it again, If you haven’t made it out to Sea Legs yet you are missing out. For my first post at Sea Legs I got to run across Buster Boyd Bridge and and witness some of Sky Q’s work in a beautiful sunrise. It’s a great AO, so set your alarm clock a few minutes earlier and get on out to Lake Wylie. As added incentive you’ll get some great 2nd F with some of the best #HIMs in the county.  Enough of the sales. Time for the meat and potatoes.

I arrived a few minutes early and scoped out T-Bones parking lot for some interval work. As I rolled in I shined the high beams on a couple of York County’s finest having a little conversation. I immediately exited the parking lot looking back to see if they noticed me.

Arrived to see some fellow PAX that I haven’t seen in awhile (great seeing you Axl and Hauschka). 0515 came, short disclaimer and off we went.

  • Warm-up: Run to Blucher* Circle and did a little loop around to T-Bones parking lot and then did 1 lap
  • As we lapped the parking lot I asked Witch Hunt if this was cool or if the police would stop us and ask what was going on. He said they were with the program, All good!
  • Workout: Intervals, run 1 lap (approx. .25 miles) at 10K or faster pace and then 1 lap recovery until time is called

My legs are feeling it and everyone seemed to “enjoy” the workout. Thanks for the opportunity Witch Hunt and please keep me in the rotation.

NMM

  • We ran laps around the 2 patrol cars for probably 30 minutes before they departed. I’ve never felt safer running which is saying a lot for me.
  • Great 2nd F conversation with Witch Hunt, next time I’ll let you speak
  • As much as DaVinci denies it, he’s a runner and likes it..I think
  • Great to meet you Never Never
  • Again, great to see Axl and Hauschka. I’ve missed you guys but it’s probably my fault I haven’t seen you.
  • Solid work put in by Andretti
  • Strava Art, look we made a pirate hook (as noted by DaVinci)

*Fun Fact, Blucher is the name of Frau Blucher from Young Frankenstein. Every time her name was spoken you could hear horses whinny in the distance. A common rumor was that her name Blucher meant glue in German (and glue is made from horses obviously) and is why the horses would whinny every time her name was mentioned.  This is one of the best ongoing gags in a comedy. To find out the real (less interesting) story click HERE. And if you haven’t seen Young Frankenstein yet, you are doing yourself a disservice. It is comic gold and some of Mel Brooks best work. PSA over!

Announcements

  • It’s all in the newsletter
  • The Delta
  • Lake Wylie Shirt order closes 08/02

Praise and Prayers

  • Prayers for DaVinci and his business’ focus
  • Prayer for Witch Hunt’s M (2.3 due November)
  • Praise for Zima and family fun last minute vacation
  • Prayers for injured PAX

Great morning to get better. Thanks to all who posted and to Witch Hunt for the opportunity.

Zima

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Pre-Blast – The Lake Wylie Shirt

April 9th, 2016.

That was the day that Royale and Dark Helmet opened the Saturday AO, “The Deep” and, in so doing, effectively launched F3 Lake Wylie. Along with the success of Quagmire and The Swamp, The Deep provided the Pax in Lake Wylie an identity and a new community where we can fulfill the mission of F3 to Plant, Grow and Serve.

Because of the amazing support of the men of The Fort region and the dedication of the Lake Wylie Pax, we have quickly expanded to six AOs: Quagmire, Sea Legs, The Abyss, The Poopdeck, The Swamp and The Deep. These workouts continue to see increasing numbers of men consistently posting week after week. With this growth in popularity has come the call for a shirt to represent the Pax of Lake Wylie.

We are answering the call.

On July 20st, 2017, we will release the first F3 Lake Wylie shirt. The shirt lists our current AOs and the Three F’s of Fitness, Fellowship and Faith centered around an anchor which represents not only the aquatic theme of Lake Wylie, but also symbolizes strength and stability in troubled waters.

Many of us find that F3 serves as an “anchor” in our lives, supporting us and encouraging us to being better men in world that is very often trying to tear us down.

  • It is the anchor of F3 that wakes us up to post in the gloom instead of heading to a gym for fern workouts.
  • It is the anchor of F3 that allows us to fellowship and share our lives with other like-minded men.
  • It is the anchor of F3 that encourages us to be HIM through growing our faith and acknowledging something bigger than ourselves.

This is why the anchor is the perfect representation of the Pax of Lake Wylie.

Thank you for all your continued support of F3 Lake Wylie.

Now GO BUY A SHIRT…or two! Sales runs through Aug 2nd.

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Time to find my Sea Legs

Good showing for an early Tuesday morning run. Quick disclaimer was given and route was explained. Runners took off from the Bowl n Bounce parking lot to run the Montgomery Loop. Quick stop to pick up Brickhouse who was coming in hot and a couple minutes late.

Great run, about 4.25 for most, with Witch Hunt and Royale hitting the bridge for some extra credit and finishing a little over 5.

Prayers for:
Andretti’s brother as he battles the return of his cancer.
NASA’s M as she deals with some challenges at work
Royale’s 2.0’s as they deal with summer illnesses

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