Pumpkins Spice and NOT everything is NICE! – The Sweati Returns

Leave a comment

  • What:     The Fort’s Hottest CSAUP = The Sweati (southern cousin of the Yeti)
  • When:     Saturday October 2nd
  • Time:     
    • Ruck – 0600 launch
    • Run/Relay/Bike – 0630 launch
    • Bootcamp at The Yard – 0700 launch
  • Where:    The Yard (for you redwoods out there) Fort Mill Middle School Springfield Parkway
  • How:         Your Choice: Run, Bike, Ruck, Relay, Solo, SpaceX vehicle
  • Requirements: Bright Clothing and lights for being on roads with vehicles. No bright clothes….we got a problem
  • Why:        Because were men!!!
  • BONUS:  Coffeeteria after and possibly a seasonal flavor libation 

Details: In Sweati Tradition, you show to know, however if you keep asking me I may drop some hints…..JUST BE THERE!

TClap |
25

F3 The Fort Anniversary Party

Leave a comment

Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

TClap |
8

Trifecta of Q’s

Leave a comment

So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.

So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!

Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.

Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.

Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.

We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.

Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.

@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.

Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!

TClap |
4

SAHCMMPQ

Leave a comment

Fourteen pax attended the Second Annual Harry Carry Memorial Minnow Pond Q (SAHCMMPQ).  By mandate, YHC gets to Q Minnow Pond once per year.

Brief disclaimer and launch/run to stop “A” which was the new parking spots on Ardrey St. alongside WEP near 160.

The routine was described: board of pain with pairs of exercises.  Pax need to do a total of 100 of the pair and can split it up any way they want (i.e. 15 Merkins and 85 squats).  I called it a mix/match routine.

Then run to stop “B” which is the big parking lot behind Pike.  Get there by running this route: southwest down Ardrey to Harris, run east to Massey, then up/northeast on Massey to Pike’s big parking lot.  Distance is 0.7 miles between A and B.

There is a board at point B; different pairs of exercises, but same routine, mix/match to a count of 100.

Then run back to point A following the same route. Rinse/repeat the routine.  Exercise details:

Stop “A” exercises (mix/match to count of 100):
Started with: Merkins/Squats
At second visit do: Dips/Monkey Humpers
At third visit do: SSH/American Hammers
Stop “B” exercises (mix/match to count of 100):
First visit do: CCD/Bobby Hurley’s
Second visit do: Shoulder Taps/Freddie Mercuries
Third visit do: Calf Raises/ LBC’s

At 5:50 the front runners began collecting everyone on the run back to point B.  We got everyone back to COT and then did the pledge of allegiance (because I forgot to start off with it).

Approximately 4 miles ran.

Fini, COT

Prayers for those effected by COVID and for schools: kids and teachers.

TClap |
3

Shouldering the Weight Together

Leave a comment

This morning at Sole to Soul, we spent 1 hour under ruck while rotating a 60lb sandbag amongst us. The plan was simple: when you have the weight on your shoulders, you share your burdens with the PAX. No one was obligated to share, but everyone did. We aren’t meant to carry our burdens alone. We should not only shoulder the weight together, but we should also give those worries and anxieties to our Creator. 1 Peter 5:7 reminds us to “Give all your worries and cares to God, for he cares about you.”

Don’t believe the lie that you are the only one going through your circumstances and that you should “man up” and go alone. When you are alone, you are vulnerable to attack. There is strength in numbers. Lean on your brothers.

TClap |
27

F3 Dads 2021 Closing: Kickball

Leave a comment

F3 Dads lots of fun was had

It was great to be out in community with so many PAX and their families this summer. It’s one for of bonding to suffer a bootcamp or run hills alongside your fellow PAX. It’s even cooler to see your kids run alongside their kids. Was also fun (for me) to have a circle of pain and call just 2 merkins when everyone thought we were just there for kickball.

To be honest the Kids vs. Dads kickball game was a bit of a cluster. (Charlie Foxtrot). My boys were very excited to compete against the dads. But I underestimated how many 2.0s would understand any semblance of the rules or strategy… T-Claps to all the dads for basically playing against them and coached them at the same time. If we do something like this again, we’ll have dads and kids along side each other.

I’m glad we had the parachute there as well. Unlike a normal F3 workout, kickball can feel more like a clipboard workout than something we do together. It was fun to see to be on the parachute towards the end and see CareBear start to exert her natural desire to lead (Grassy Knoll is going to have his hands full with that one).

Ended with water balloons courtesy of Hardwood and Floppy Disk. Prefect ending to the session. And T-Claps to Peabody for picking up the broken balloons so I could tell my M that we did!

I jotted down a quick AAR in Slack:

What you saw today if you drove by WEP was men enjoying time with their kiddos and being present. F3 is an organization not with leaders, but of leaders. That was on display today in a silly (bit of a cluster) game of kickball with parachute popcorn springing up on the side. And closing with a water balloon fight (props to @F3Hardwood and floppy disc for the assist on that)

:clap::skin-tone-2: :clap::skin-tone-2: :clap::skin-tone-2: T-Claps to all the men that Qed F3 Dads this summer. @JWOW, @g_purve_olaf, @Tootie, @Lutefisk, @UHaul, @maximus, @Michael Pysher(F3 Slapshot), @Peabody :clap::skin-tone-2: :clap::skin-tone-2: :clap::skin-tone-2: and T-Claps to all the guys who came out with their kiddos early on a Saturday to be in community

Until next summer….

—
Band Camp dismissed

TClap |
5

eating our way through the air

Leave a comment

19 PAX Gathered and it was so humid we had to “eat our way through the air.” (-Slash)

We started with a quick warmup
SSH – 19 to the number of PAX

Mosey towards the old Church of God parking lot
IW
HW
Moroccan Night Clubs
Merkins – slow count (everybody’s favorite)

Brief mosey to the other Church of God parking lot
Burpee Square (thanks Naperville)
Start in one corner
10 Burpees – bear crawl to next corner
9 Burpees – lunge walk to next corner
8 Burpees – crawl bear to the next corner
7 Burpees – reverse lunge walk back to the first corner
6 Burpees – bear crawl to next corner
5 Burpees – lunge walk to next corner
4 Burpees – crawl bear to the next corner
3 Burpees – reverse lunge walk back to the first corner
2 Burpees – bear crawl to next corner
1 Burpee

View the retaining wall and consider how it works…not by specific acceleration, but by staying put at the ground falls around it revealing all the bricks supporting the top layer

Mosey to the old middle school (banks st. community gym)
Some Yoga for the 6
10 Squats
10 lunge steps
10 Jump Squats
10 lunge steps back
Repeat

Mosey Back – I got gassed on the mosey back. Once your belly is full, eating your way back through the air is really difficult.

Flutters to 0600

NMM:

Sometimes, as the flux hits us all, we lack the motivation to accelerate of our own accord. But if we can call on discipline to continue moving, we can see ourselves rising even though we feel like we’re staying put–just like the top level of that retaining wall. I’ve been feeling that flux for a little while leading up to the big 4-0. And honestly didn’t know how to convey that message until I looked up at the end of too many burpees and too many bear crawls and saw that wall.

Grateful for the opportunity to lead and the support of all the PAX. Y’all help hold me up whether you know it or not. Thank you.

—
Band Camp Dismissed

TClap |
5

B is for Bushwood

Leave a comment

Big crowd over at CRHS this morning, but most stayed behind for UHaul and the Avett Brothers.  This is what the bootcampers did for Bushwood.  Simple but effective.

The Thang

Bone the Fish across the parking lot.  Some Karaoke and Side Shuffles.

Butt Kickers up to the other parking lot past the round about

Bearpees to 10.  That’s a 1:4 ratio of Burpees and Bear Crawls.  So we ended with 10 Burpees and 40 Bear Crawls, which is 55 Burpees and 220 Bear Crawl steps.

Blackjack across the lot with a 20:1 ratio of Merkins to LBCs till we got to 1:20 (210 of each).  Mosey around to the bottom of the hill that leads back to COT.

Bernie Sanders up the hill to the Shovel Flag.

NMM

Highlights today:

  1. When planning the workout, I started scrolling through the Exicon and realized there are a ton of B exercises.  Thus the outcome.
  2. Italian Job complained about being winded on Bone the Fish.  Then crushed the rest of the Workout.
  3. 10 Bearpees is alot.  Especially when that is your “warm up”.
  4. I thought Blackjack would take less time…. It didn’t and it sucked.  IJ commented that I knew it would take that long and suck in my heart of hearts.  There may be a #TruthNugget there.
  5. I planned for a Burpee mile before Bernie Sanders, but we ran out of time.  You are welcome.

Read your Newsletter.

Honor to Serve.

TClap |
3

2021 Goggins 4X4X48 Challenge

Leave a comment

“I don’t stop when I’m tired, I stop when I’m done.” David Goggins

Beginning at 10:00 AM on Friday, September 17 and continuing to just after 6:00 AM on Sunday, September 19 F3 PAX are welcome to join in on the David Goggins 4X4X48 Challenge.

This is an endurance run that requires a 4-mile run every 4-hours for 48-hours total. That equals 48-miles in 48-hours.

The most important part of this endurance run is support. So, we ask that as many PAX that can join us for the entire time or only a run or two. We understand that we will not be running together each time but will do our best to meet up as much as possible. We are completely aware that all PAX have other responsibilities in our lives.

Below is the schedule (if you want addresses of any location reach out to any of us). At least one of us will be at each location mentioned below at the specified time.

Friday, September 17

10:00 AM – Allison Park, Ft. Mill (Trails)

2:00 PM – Maximus’ House

6:00 PM – Anne Springs Close Greenway from the Canteen (Trails)

10:00 PM – Maximus’ House

Saturday, September 18

2:00 AM – WorldWide Leader’s House

6:00 AM – 6 @ 6 Panera Kingsley (only running 4-miles)

10:00 AM – Allison Park, Ft. Mill (Trails)

2:00 PM – Sullivan Middle School/Cherry Park Side (Rock Hill)

6:00 PM – Anne Springs Close Greenway from the Canteen (Trails)

10:00 PM– Reborn’s House

Sunday, September 19

2:00 AM – WorldWide Leader’s House

6:00 AM – Riverwalk at Hills of Gloom AO

As stated above, we will not be together the entire time as we have other activities during those two days, but as much support that we can receive will be welcomed.

Aye!

TClap |
28

Fecta-Traz

Leave a comment

11 pax posted at Alcatraz on another warm humid day.
This co-Q was the third Q in my birthday Trifecta (Ranch #1, Varsity was #2).

First Q at bat was Ruby Slippers who gave the disclaimer and warmup:
Cherry pickers, windmills, Peter parkers, parker peters (10x IC).

Thang 1: HIIT
At the playground area of Runde park.  Pax split into three groups. Exercise for 1 minute the groups move to next station.
station 1: pull ups (dead hang if you can’t do anymore)
station 2: Step ups
station 3: LBC
Next iteration was:
station 1: pull up and toes to bar (dead hang if you can’t do anymore)
station 2: Lunges
station 3: flutters
Next iteration:
station 1: Do one pull up and hold at the top.  Goal is 1 min; do a slow negative pull up if needed but hang on to the bars.
station 2: Lunges
station 3: V-ups

Thang 2: Field Sprints (with Merkins)
Pax line up on the outfield
Run at 50% for first 30 feet, then sprint/100% to end of the outfield.
Pax do 20 merkins.
Do the same run routine described above. At end pax do 18 merkins.
Rinse and repeat downwards to two merkins.

Q transition to Harry Carry.

Started with a run as a group in the surrounding neighborhood.  Simple loop of approximately ½ mile. Returned to Runde Park’s lot.

Thang 3: Prison Yard Burpees
Pax split into two groups.  Each group has a basketball half-court as their prison yard.
Groups start in corner 1 does 10 burpees.  Then bear crawl (alternate method allowed was lunge walk) to next corner and do 9 burpees.  Proceed with the descending count of burpees and bear crawls until 1 burpee is reached.

Run again as a group, different route, hit the hill on Tara Tea Drive. Distance of about 1/3 mile. Return to Runde Park’s lot.

Thang 4: Bear vs Crab Soccer
Done on a basketball court.  Cones used at each end to mark a ‘goal’.
Split pax in two teams
15lb slam ball is mid court
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
One team did score, don’t remember who.  We did switch animals at some point.

Game was called when a bear tried to eat a crab.

Non-Mary: Monkey Humpers, Imperial walkers (both 10xIC).

Fini. COT

It was quite a spectacle to see pax go after the slam ball and had some scrums too.  A few pax were even able to ‘throw’ the slam ball…may have to modify the rules for future games.  This was good clean fun.
Quite a great way to end my Trifecta of Q’s.  Great group of HIMs we have in our region.

TClap |
3