Keeping it Simple at Lacesin

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  • QIC: VQ warmup @Delorean @Shady
  • When: 11/04/2021
  • Posted In: Uncategorized

Lacesin was where my F3 journey started and where I wanted to do my first VQ as kind of a symbolic gesture but because of scheduling conflicts it turned out to be where I did my 2nd VQ warmup.   Please hold for my honey Badger  VQ backblast.
Anyway….I’ll get on with it.

Disclaimer

Mosey lap to warm up, circled up for some SSH, Mtn Climbers, Hillbilly walkers, flutter kicks and staying down for some hello dollys. In cadence and 10 was the count for each.

Quick constructive criticism and things I did well from the PAX.

@shady takes over for the main event.
Mosey our way over to the flagpoles with a couple pit stops for some tree hugger squat. In cadence. PAX found that it’s more enjoyable if they don’t look fellow PAX in the eyes while doing this exercise.

Main event was the “Dora”. PAX paired up into groups of two and one group of three to reach a cumulative exercise goal of 100 diamonds, 200 lunges, 300 flutter kicks (both lunges and flutters were right leg count only ). Taking turns running to flagpoles and back, approx 150 yds.
Note: Goal with going with the Dora was the teach VQ’s and Q’s to keep it simple and don’t over complicate the exercise.
Mosey our way back to COT with 5%, 15% and almost full sprint increases after each pit stop with tree hugger squats.   Circled up for a around the horn to finish up. Each PAX calling the exercise and cadence.

@shady with words of wisdom.   Be in the moment and focus on the here and now.  Put the distractions aside and don’t fall into going through the motions.

Announcements: Bourbon tasting 11/19,  Operation Love, Charity wheel chair basketball tournament, Christmas party, golf tournament, Saturday 11/6 convergence in @shopvacs ( Sean Kelly) honor.

Prayers and Praises:

@Maximus: Prayers for wisdom and divine guidance with dealing with both his and wife’s work stresses and to keep focus on #1 mission, the kids.
@shady: Praise that his marriage is going very well.
Prayers for patience with 13 year old daughter.
@cyclops: Praise that his father has been in great spirits and has been fighting hard against pancreatic cancer.
Prayers for discernment and patients as new career opportunities have been opening up.  Prayers to wait on God to sort it out.
@deloroean:  Prayers for oldest daughter 15 Reagan that has been struggling with the loss of one of her friends.   Guidance to navigate this season.

In closing I just want to say that in the last 6 months I’ve been trying to make hard life changes, for example: I’ve cut out drinking, I’ve cut out social media, I’ve started reading more and Joined F3.
All simply for the reason of wanting to be a better Husband, father, friend, entrepreneur/ business owner, man in general and most of all follower of Jesus Christ.   The hard work and pain is worth it!!
Thank you @rebel for the introduction to F3!

#SYITG

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5

Way-Backblast – Pushing Through at Laces In

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It’s been a long time coming, but finally stepped into the ring at Laces In and handled my VQ. 14 other PAX joined in the gloom for a little of everything, including an FNG.

Disclaimer

With one fresh face in the crowd, we went over the disclaimer, the Five Core Principles of F3 and the Credo. There was absolutely no mumblechatter during this disclaimer and the message was clear and concise.

Warm Up

We moseyed over to the band practice lot for 15 Low Slow Squats IC and 15 Cherry Pickers IC. Then began to mosey back to the student parking lot, but mixed in some Toy Soldiers, High Knees and Butt Kickers. Once in the student lot, CoP for 21 SSH IC and 10 Merkins IC.

The Thang

Utilizing the very large student parking lot, we did a modified 4-corners. The modification was to return to the center for 5 burpees between each corner. The 4 corners consisted of:

  1. Jump Squats & Fredie Mercury
  2. Derkins & Flutter Kicks
  3. Alternating Side Squats & Mtn Climbers
  4. Diamonds & Hello Dollys

We began with 20 reps, and increased the rep count by 10 each time around (round 2 was 30 reps of each exercise and round 3 was 40 reps).

After 2.5 laps, we circled up for one last set of burpees and moseyed across the parking lot to the hill. Since coming off a nagging injury, I have noticed “plateaus” during workouts even more. I reminded the PAX that when we’re faced with difficulty or plateaus in life, whether it’s our health, our relationships with our M and/or our 2.0s, or even at work, that’s when we should focus more and “push harder.” Here at the at the end of the workout, push yourself to sprint up the hill and get better.

After 3 trips up the hill, we moseyed back to CoT (merlot may or may not have been splashed by yours truly) for Name-o-rama, welcomed Battle Bot, announcements, prayers & praises.

Thanks for the VQ support, gentlemen.

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Varsity: new format: part 2

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6 PAX, 34 degrees, #winning

Sasquatch set a pretty high bar last week with this new format of Broga followed by a Bootcamp. YHC fired up the core with some yoga and moved into a brief Vinyasa routine

Headed over to the pullup bars; arrived at 5:32.
3 rounds of, 30 seconds on with 10 seconds of rest. (I added 20 seconds of mercy between each round)
Burpees
Pull-ups
High Knees
Pistol Squats
Burpee Pull-ups
Hanging Knee to Chest with twist

That was hard…

I had my kettlebell collection setup:
Sasquatch 45lb
Skate 40lb
YHC 35lb
Shield used a cinderblock, because he’s the man. #respect
Cohiba 30lb
Bodywash 20lb

30 seconds each
2 minutes each hand

One-handed Swing
High Pull
Snatch
One-handed Thruster

This was hard…

5:54
American Hammers with the bell for 1 min

Great work by PAX not expecting bells to be there.
5:55
Finish with some more yoga, specifically pigeon lunge

0600

Lots of prayers:
Skate’s 2.0 looking at colleges
Bodywash’s dad and father-in-law
Shield’s mom dealing with cancer
Band Camp’s friend dealing with cancer
Shop Vac’s family (his funeral is tomorrow)

Lots of praise:
Skate’s 2.0 looking at colleges
Bodywash’s dad is improving
Sheild’s mom’s cancer is treatable
Band Camp’s friend’s cancer is treatable
Shop Vac’s family can see the IMPACT he had on all of us

An honor to lead
—
Band Camp dismissed

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Veterans Month Kickoff- Ballroom

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Lets start the month of November off right. It is an honor to get to represent the Marine Corps. Lets get after it.

Disclaimer
Mosey to Warm Up- Warm up 10 of each exercise in cadence- SSH, Mtn. Climbers, Hillbilly walkers, flutter kicks.

Move to end of parking lot. we will do an exercise than mosey(sprint) to other end and do another exercise. Back and forth, after 4 exercises slow mosey around parking lot.
wide arm merkins
air squats with hold at bottom
LBCs
Burpees
windmills
diamond merkins
Mtn. Climbers
flutter kicks
Burpees
cherry pickers
Reg merkins
Bomb Jacks
Supermans
Burpees
Morracan night clubs
hand release merkins
alternating lunges
hello dollies
burpees
american hammers
dips
We did 246 reps to celebrate the 246th Birthday of The United States Marine Corps

12 of each exercise were completed in cadence except for American hammers we did 15.
Finished with Mary. COT. Backdraft Out

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Two Minute Drill

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Six runners met at Earthfare for some early morning speedwork at Brayden.  Here is what they did:

The Thang:

After watches were set, the pax were disclaimed as we did a warm-up mosey along Len Patterson drive into the Brayden neighborhood.   We took a left at Emory Lane, off of Brayden Parkway,  and paused at the intersection of Emory and Helton Lane.    The plan for this morning was  to run the loop formed by these two roads and alternate between 5K pace and a recovery jog,  every 2 minutes.

The Pax completed 7 or 8 intervals and then ran a cool-down jog back to COT.  As this AO is listed as running with pain stations, we finished with 30 merkins, 30 Freddie Mercury’s, and 3 Superman holds (20 sec ea).

COT

NMM

This is one of my ‘go-to’ running workouts that I’ve done for years to break up the monotony of running at the same pace, day after day.  It’s similar to a track workout, but to me is more fun on the road because of the addition of hills, and things to look at along the way.  Not as fun in the dark at 5:15, but still a good day on the roads!

Announcements, Prayers, Praises:

Memorial convergence and service for our brother, Shop Vac , this Saturday at the Armory  (Palmetto Funeral Home).

Senator Tressel’s frend, Joe with cancer;  Cornerstone (kidney stone), marriages

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F3TheFort Holiday Drop-In

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The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

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8

Grounded at The Ballroom

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School was in session and we were grounded.

10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there.

Warm ups consisting of Imperial Walkers, Lunges and Merkins

Mosey down to the lighted road by the new “structure” no one can explain:
10 Carolina Dry Docks
Bear Crawl to the “end”
Lunge walk back

20 Dips
Crab Walk to the “end”
Crawl Bear back

Go back to the top of the road
10 Mountain Climbers
Run 1/2 way
10 Mountain Climbers
Run the rest
20 Flutters
NUR 1/2 way
20 Flutters
NUR the rest

The longest 5 minute plank with a 3 burpee penalty if you break the plank. The challenge here is that when you call this with this crowd, they’ll end up doing whatever they want anyways so it truly is, just a suggestion.

Run the “9” which is down the road, encircling the parking lot, making a 9.
Upon completion, 5 Burpees, 25 LBCs, 50 SSH

Run 15 yards, 5 Merkins, run 15 yards, 10 Squats
Run 15 yards, 5 Merkins, run 15 yards, 10 Squats

5 MOM with different PAX calling counts.

Thank You TL
Maximus

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The MURPH done at Honey Badger

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5 of us at Honey Badger to honor a hero, Lieutenant Michael P. Murphy by performing THE MURPH. A few had a little extra weight.

Disclaimer
Head to the track for a few warm ups and stretches

MURPH

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

YHC was the six.
SYITG
Maximus

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0

Dam 2 Dam Golf Tournament

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  • QIC: Stang
  • When: 12/03/2021
  • Posted In: Pre-Blast

Gentlemen I am in charge once again of The Fort Golf Tournament fundraiser. This year we are raising money for our local  high schools to provide one  scholarship for each high school. Also we have chose to raise money for Our local Saint Jude Foundation, the 809 Foundation, and Hometown Hero’s for pediatric cancer support. This golf tournament is open to all men not just F3 guys. My goal is 100 golfers. So please spread the word and let’s raise some money for these awesome foundations. Also looking for some hole sponsors and some ideas for raffle prizes that my cart girl Slash will be selling.

Location of tournament : Waterford Golf Course Rock Hill SC 10:00am shotgun start range balls provided beforehand  Box lunch included with round

100 per player/400 team

 

 

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Tasting 2.0 – It’s back

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It’s been talked up in COT for weeks.  It’s been asked for by certain PAX for months.  It’s an event whose impact and generosity will hopefully be felt for years.

Without further delay, YHC cordially invites you to Tasting 2.0.

To be clear, this is not an event which 2.0’s are to attend.  : – )  It is great opportunity to kick off our series of events leading up to the D2D relay whose proceeds will ultimately serve and benefit the generation of 2.0’s who follow us.   Here are the particulars:

Date – 11-19-21

Time – 1800 to 2100

Location – Reserve at Gold Hill Clubhouse: 631 Quicksilver Trail

Entry – $50 donation (or more if you feel called to donate beyond that level) and one bottle of preferably good bourbon to share.

Other notes –

1 – Catering will be provided and those who do not drink bourbon are welcome to bring a beverage of their choosing

2 – We will be raffling off a few bottles that local businesses have been kind enough to donate for this event.   Which ones, you ask?  #showtoknow

Why do we do this?  As leaders in our community, one of our obligations is to #giveitaway, creating opportunities for others to seek the same advantage we have been fortunate to find through F3 and our brotherhood.  Our last event raised $1500 and it is my hope that we can go past that mark this time.  How far we surpass that figure is up to us.

Looking forward to your attendance and participation in next month’s event.

Cyclops

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