Game Plan – Proverbs 26 What not to do!

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8 PAX arrived in the cold rain at Chickfiet for some Chicken n Wizdim.

Studying Proverbs 26 and winding down the book with 5 chapters left, the wise authors are not holding back and telling it like it is. 26 breaks down into 4 sections for us that covers the following:

Fools, Sluggards (lazy), Those careless with words, and liars/deceitful people.

The Challenge is What not to do and don’t fall into these categories even in the slightest way in order to avoid obvious trouble.

Key verses:

4 Answer not a fool according to his folly,
lest you be like him yourself. Engaging with a foolish person makes you a fool
5 Answer a fool according to his folly,
lest he be wise in his own eyes. Warn or correct the fool so they know the right way, but then move on

8 Like one who binds the stone in the sling
is one who gives honor to a fool. Like getting hit was a misfire, Be careful of the crowd you run with and people you “honor” as it can bite you and hit you in the face one day.

13 The sluggard says, “There is a lion in the road!
There is a lion in the streets!” Any excuse not do to what we need to do…..How driven are you at work, but not in your marriage and with your kids….don’t be lazy where it matters!

22 The words of a whisperer are like delicious morsels;
they go down into the inner parts of the body. Gossip and words of destruction are like taking little poison pills….they go in deep and kill from within.

27 Whoever digs a pit will fall into it,
and a stone will come back on him who starts it rolling. Liars and deceitful people not only end up trapped, but can get killed by their own web of deceit

Proverbs 27 Next Friday. Come and join us!

God Bless!

 

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Fort Running Crew Preblast to Cola

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To All Fort Pax looking for another challenge.  Whether you ran the Kiawah Half/Full or have never ran one before, WE NEED YOU.    

Who is man enough to step up and join the crew to Columbia on March 8?  Let’s make a good showing in Cola.  It is a challenging, but good route.

Visit the F3 Columbia Preblast with all the information necessary.  F3 Columbia had secured a special $ 35 registration fee for their group and all previously interested runners.  All we need to do is provide Chaser with a ballpark number and he will help with requesting the same special rate. Please respond to me by COB 1/18/2014 and I will help coordinate with Chaser.

http://f3nation.com/2013/12/18/run-hard-preblast/

Here is a training schedule similar to the Columbia routine.  I am out each morning and some evenings for a run.  Sunday morning 6 am runs across Fort Mill.  All are welcome to tag along.  The more the merrier.  Saturday tweets will go out to find all takers.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1/6 – 1/11 3 Miles F3 4 Miles 3 Miles Off F3 5 Miles 15
1/13 – 1/18 3 Miles F3 4 Miles 3 Miles Off F3 6 Miles 16
1/20 – 1/25 3 Miles F3 5 Miles 3 Miles Off F3 8 Miles 19
1/27 – 2/1 3 Miles F3 5 Miles 3 Miles Off F3 10 Miles 21
2/3 – 2/8 4 Miles F3 5 Miles 4 Miles Off F3 11 Miles 24
2/10 – 2/15 4 Miles F3 6 Miles 4 Miles Off F3 12 Miles 26
2/17 – 2/22 4 Miles F3 5 Miles 4 Miles Off F3 9 Miles 24
2/24 – 3/1 3 Miles F3 4 Miles 3 Miles Off F3 8 Miles 18
2/3 – 2/8 2 Miles F3 2 Miles 2 Miles Off Race / 13.1 Give Thanks 19
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No Cadence Makes Me Sad

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18 PAX posted at The Fort “Laces IN/ OUT” for a balmy 25 degree workout

In honor of the Fort Mill Police Department and our friends from the neighborhood we conducted a tribute to The Marine Corps Silent Drill Team, and please understand that no cadence makes me sad.

The Thang:

We conducted a long walking warm up around the path of the park with a high level of mumble chatter and no cadence calling to include: Lunge walk, butt kickers, high knee, and walking imperial walker with a few stops along the way to circle up for COP to get cold tired muscles ready for fun.

Run the drill bits of WEP = 5 exercises x 7 repetitions – Burpee, Merkin, SSH, Monkey Humper & Squat.

Partner up for partner push and partner pulls.

Arkloader series along tree line = bear crawls, lunge walk, duck walk and baby bunny hops.

Back to COP:

Dealer’s choice for AB-LAB, we made it through the group twice at each selection for 10 repetitions. It was fun to have the runners join us for some additionally painful suggestions.

Slow short mosey to COT:

Naked Man Moleskin

Consider Alcatraz on Saturday 1/11/14 because of the 7K running race immediately following our WEP workout, details of the race http://racesonline.com/events/7k-preservation-run

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss + 210  pounds (equal to my body weight) of food donated to the Food Bank from our group.

Friday movie night, props to Navy Seals, almost as tough as a Marine.

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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Ice-Block Party @ WEP

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21 Pax posted on a 9 degrees morning to get thier Man Card punched twice for a frost bite beatdown.

FunHouse @ Q

COP
1/2 lap around WEP
SSH X 40
Imperial Walkers X 40
Mountain Climbers X 30
SSH X 30

get Moving to the Hill

Accumulator with a Hill
SSH X 40
Jump Lunges X 15, SSH X 40
Plank Punches X 40, Jump Lunges X 15, SSH X 40
Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Burpees X 15, Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40

2 minutes of Flutter kicks

COT

Naked (with at least 3 layers on) Moleskin:
The goal today was to stay warm, keep moving. Mission accomplished! ….Until the COT and 8 seconds later, frozen! Everyone showed up ready to work and get through the coldest post to date. Inspiring to see all of the Pax coming out ready and willing.

Reminder that Santini challenged the Pax to get a single word to give direction in your life for 2014. Keep that word close to your heart and head as we move into this new year with growing families and trying times.

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Resolution Run Double Down Part 1: The Warm Up

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78 zealous Pax converged in the gloom at the 19-degree frozen tundra of WEP to honor a brother (Joe Davis), support a brother (Rock Thrill) and commit themselves to shed personal idols (ie, addictions) in favor of a higher purpose.  On a day when 5k runners needed extra time to warm up in order to prevent injury, Santini did not disappoint as QIC.

The Thang

Short warm up run to COP consisting of SSHs, IWs, Slow squats, Bomb jacks, Merkins

Split into six squads

Drill bit by all: run 0.6 mile loop around WEP w/stops at every 1/10 milepost for 10 merkins, 10 bomb jacks, 10 squats

Squads rotate among six stations:
+ Station 1: Stairway to Heaven – run up hill stopping at each of 6 lampposts for burpees (1, 2, 3…)
+ Station 2: Seal Team sit-ups – lock arms for 20x followed by 20 merkins followed by 20x sit-ups
+ Station 3: Bear crawl, lunge walk, crab walk, sprint (rinse and repeat)
+ Station 4: Pull-ups x10, dips x10, run lap around playground (rinse and repeat)
+ Station 5: Run to hill for Jacobs Ladder w/burpees to 5
+ Station 6: Long hill sprints 4x

COP for core blast — plank series, oblique dips, partner leg throws, hello dollies, flutter, SSHs x50

COT

Happy to have so many Pax share pain and brotherhood at The Fort!  Special credit goes to FNGs for braving bitter cold and taking on a Double Down for their initiation.  Keep bringing it!

Santini challenged the Pax to develop a single word that would serve as a personal theme for 2014.

Rock Thrill thanked the Pax for support of his brother and family.  God works his plan in his own ways, as evidenced by 78 Pax and 600+ runners at the event.

Honey Bee and Wingman outdid themselves in terms of rations for outdoor coffeeteria, complete with propane heaters!

Until next time – Aye!

 

 

 

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Prime time pain

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20 Pax posted for a NYE pain in a prime number doses.

The Thang

Run halfway around WEP

Form line across facing hill – lunge walk, backward lunge walk, karaoke right, karaoke left, plank it up at hill

Line up across bottom of hill w/back to hill

Decline merkins, SSH, donkey kicks, SSH, CCD, SSH ( repeat cycle)

Run across WEP back to path and plank it up

COP – Sumo squat, jumping lunge, monkey humpers (repeat cycle)

Run back to hill

COP – Hello dolly, rosalita, slow flutter, russian twist, grave digger

Run back to path

Plank punch (endless cycle by Funhouse)

Run to playground and partner up

Alternating pull-ups, decline merkins and dips interspersed w/lap around playground (repeat cycle)

Run home

COT

Naked Man Moleskin

Strong effort by all Pax on last workout of 2013!  Prime number sequence insipred by YHC’s 47th (prime time) birthday on 12/31.  Thanks to all for opportunity to lead and reach beyond my comfort zone this past year.  Looking forward to more growth in 2014’s gloom!

 

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Laces In/Laces Out – Flapjack City (minus Wesley Snipes and Ice -T)

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2014

15 PAX showed up post New Years celebrations and 14k trail runs to endure a little Thursday morning pain before the big weekend convergence.

After the Laces out crowd took off running, the Laces in crowd headed off into the gloom of Ft Mill.

The Thang:

Run to open area next to Founders Bank

COP:    

Plank series

SSH x 20

CCD x 15

LBC x 20

Peter Parker x 15

Mountain Climber x 20

Mosey across street to bottom of Hill and Partner Up

#1 Run to top of street (uphill)

#2 Squats

Flapjack

#1 Run to top of street

#2 Squats with leg kick

Flapjack

Mosey to Grassy part of Hill

#1 Bear Crawl to top of hill tree line

#2 Merkins

Flapjack

Rinse & Repeat

Mosey to Springs front Parking Lot

#1 Run two suicide sprints

#2 People’s Chair (Wall Sit)

Rinse & Repeat for 4 reps total

Mosey to front of Springs building

#1 15 derkins

#2 15 dips

Flapjack

Rinse & Repeat

Mosey to lower parking lot

#1 Run two suicide sprints

#2 Wall Pull Ups

Flapjack

Everyone Wall sit for 20sec count

Rinse & Repeat

Mosey to WEP

COP for 5 min Ab series

LBC x 15

Parker Peter x 20

Rosalita x 15

Hi/Slow Flutter x 15

Merkins x 10

Hello Dolly x 20

IW X 20

COT

  • 3rd F Chick filet Friday 6am
  • Jan 4th convergence 7am, 8am coffeteria, 9am 5k
  • F3 Lone Survivor showing, detail on F3 site
  • Prayers for all PAX for new year blessings
  • New Year = New EHL (Emotional Head Locks) Get new guys out!
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PREBLAST – No Alcatraz this Saturday, Jan 4

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This is a note to remind everyone that Alcatraz will not be held this Saturday, Jan 4.  Meet at Walter Elisha park at 7am for a convergence with The Fort and Charlotte area F3 groups.  The Joe Davis 5K will follow for those wishing to ‘double down.’   This is sure to be an awesome event and an excellent way to star the new year.

A handful of F3ers from the Knightsbridge subdivision held an impromtu kettle bell workout to sweat out the remains of last night’s festivities.  Trucker hosted the event in his garage.

The Thang: (posted on behalf of Trucker)

To the music of Tool, Rage Against the Machine, Soundgarden and others:

Merkins (up hold/down hold)

Clean and Press (1 min per arm)

Upgright rows (1 min)

Curls (1 min per arm)

Triceps press (1 min per arm)

Shoulder raises (1 min per arm)

LBC’s for 1 min

Run down street to stop sign and back (approx 200 yards total)

Lunges (1 min each leg)

Rinse and repeat all of the above

Finish with abs:  low flutter, Russian twist, LBC’s (each exercise for 1 min)

Moleskin

Working out with my neighborhood friends was the best way to kick off 2014 – great idea Trucker!   Roach had been away from F3 for a while and he blasted his way back this morning with a strong showing.  Praises for the great weather, our health, little Noah eating more, and a healthy baby boy for Mr. and Mrs Badger.   YHC is lucky to know you guys and looks forward to another year of F3 adventures.    Cheers!

 

 

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The Accumulator…………. of Pain

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9 PAX arrived in the cold, gloomy outfield of Alcatraz to recieve thier Christmas beatdown.

Bob Barker at the Q:

2 laps around the baseball field.

COP
SSH X 30
Squats X 25
IW X 30
Mountain Climbers X 25
Merkins X 15
LBC X 20

To the parking lot:
Group 1: sprints with 5 bomb jacks at each end of lot X 2
Group 2: 10 pull ups, 15 dips, 20 step ups

Rinse and Repeat

Back to COP #2
SSH X 30
Squats X 20
IW X 25
Mountain Climbers X 25
Freddy Mercury X 20
Hello Dolly X 10

Pass off Q to FunHouse

Accumulator of Pain
Plank Punches X 40
Bomb Jacks X 15, Plank Punches X 40
Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Burpees X 15, SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Plank Jax X 40, Burpees X 15, SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
End with a Suicide with 3 excercises at the end of each one….

COT

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The Armory – Real Men Show Up and use Kettle Bells!

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Another mild morning on the parking lot of Forest Hill Church for a round of pain at The Armory.

5 PAX punched their man cards and showed up to workout regardless of holidays, family and fartsacking….Colds, coughs or whatever else. F3 is about being there! Physically, Mentally, Spiritually!

The Thang!

5:15am Jump out of truck, tie shoes….take off!!

First Round:

Run Lap around parking lot

1. Two-Handed Kettlebell Swing x3

2. Two-Arm Kettlebell upright Row 3x

3. Figure-8 x3

4. Kettlebell High Pull x3

Second Round:

Run Lap Around Church

1.  Kettlebell Front goblet Squat x3

2. Lunge Press x3

3. Sumo High-Pull x3

4. Russian Twist x3

Third Round:

Run Lap around Church

1. Merkins x3

2. Halo x3

3. Tris x3

4. Bis x3

Wrap Up:

Suicide Run

Wall Sit 1 min

Suicide Run

COT

Praise for Decible and family. Noah is doing great in his treatments.

Prayers for Senator’s family and conintued recovery as well as all our families this holiday season and winter months.

Prayer and Challenge to all PAX, to make room in our busy lives for Christ, the word and relationship with your creator!

Peace!

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