Yeti Cooler Raffle – F3F Palmetto North Fundraiser

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  • QIC: F3F Palmetto North
  • When: 09/06/2019
  • Posted In: 3rdF, Pre-Blast

Attention PAX:

During the 7th year Fort anniversary celebration the Foundation will be raffling a Yeti “Roadie 20” cooler with a $200 value.  The cooler is being donated by Jason Rawdon (aka Hot Spot) w/ Elite Air & Heat.  There are two ways to participate in the raffle, both leading up to the Invergence as well as at the event.  Each ticket has an equal chance of winning, whether you can attend the event or not.

Raffle ticket prices – 1 ticket for $10 and 3 tickets for $20

To Participate prior… you can contribute to the below Paypal link (https://paypal.me/pools/c/8h6YEXvU2J) or you can send money via the Venom app to (brianbrenner09@gmail.com or 804-240-1509) and you will be sent back your raffle ticket numbers that will be entered into the drawing.

To Participate at the event… we will have a table with the cooler and the opportunity to purchase tickets… so bring some cash to participate.

All proceeds from the raffle will go toward funding the local activities of the Pax that are supported by F3F Palmetto North.  The foundation has historically supported activities in Paradise, at CAH and 12th Man Ministries.  If you have a desire to learn more and or contribute toward this important 501(c)3 please see the information below.

https://f3thefort.com/f3-foundation/

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Rugby Sprints and Ab Work Work Great Together

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It was a beautiful morning in the middle of the Teeter parking lot.  10 solid upstanding young men decided to choose the harder thing and push ourselves and each other (quite literally).  With YHC on Q you knew there were going to be some sprinting involved (hey – stick with a winner).  Asked the pax to think of one person that needed help from them today.  With that – the disclaimer was stated and off we went.

The Thang:

Little baby mosey up to the Grace Presbyterian parking lot.

Active WarmUp (European Soccer Team Style) :  High Knees, Butt Kickers, Slide to the Right, Slide to the Right, Toy Soldiers, Dipping Birds, World Wide Leaders (Power Skips – Trademark), Open the Gate, Close the Gate, Long Strides.

Presto – you’re warm

Little COP for some Ab Lab – Fluttes, LBC’s with your feet on the ground, Hello Dolly’s, Fredrick Mercury’s, More Flutters, etc.

Rugby Sprints (so predictable!) x 5 with Merkins, Mountain Climbers, Peter Park’s, Parker Pete’s, LBC’s.

Walk it off to get the heart rate down.

Then run (wink, wink, nudge, nudge) it back again x 5 with more ground exercises that I don’t remember.

Ab Lab Exercises were done at this point.

Huddle up, gents!  Take a knee.

YHC asked to think of someone that needs something from us TODAY!  (Not tomorrow – Not after breakfast)  It could be anything:  Help, To Listen, Attention, Time Together, An Apology, Forgiveness.  Think of that one person who you can serve today.  Service doesn’t have to be a huge production or program – it can be a simple task for one person in your life.

Back to the beat down.

Let’s go with the extra long bear crawls – haven’t done them in a while.  Then let’s do it again.  So cool!  Any fast bears got to do some burpees while waiting for the six.  Even cooler!

More Ab Lab Exercises were done at this point.

How about some Partner/Push/Sprint/Push with a Flap Jack and a Rinse and Repeat?  People were super psyched.

Hows about we head back to the COT general area for some more Ab Lab exercises to finish ‘er up?!?  Sounds fantastic.

COT

Asked the pax to follow through today.  Reach out to the one person in their life.  M, 2.0, family member, co-worker, neighbor, someone!  That is what service can look like.  That is what male community leadership can look like.  It can be simple tasks.  Just need to do it to get the ball rolling and help spread to others.  Aye!

Read your newsletter.  Endx.

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Guest Q at Stingray w/ our Cape Fear F3 Brothers

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Here I was, actually at a sweet brewery in Surf City NC on a family vaca (Salty Turtle Brewing Company), taking some ‘adult’ time away from having to watch my 2.0’s like a hawk on the beaches of Topsail.  Got to thinking after seeing my boy Shakespeare Q at Grandstand in Myrtle, man wouldn’t it be great to get at least one f3 workout in if I’m within distance.  Come to find out, the Cape Fear pax had an upcoming boot camp on that Friday, about 45 min from where I was staying.  A couple tweets to the F3 Cape Fear twitter handle, and some never ending chatter from my Lake Wylie / the Fort brothers, and it was confirmed that the Friday Q would relinquish his duties for this week and hand them over to an out of towner.  Much thanks for that men – felt great to get out.

Knowing these guys wouldn’t see me for a long time, I figured it would be ok to throw as many burpees at them as possible.  What I didn’t expect was to have a mini beer Olympics at the beach house the night before after the kiddos went to bed.  Luckily, that finished at 11p so I got to bed early and woke up at 4:30a to make the long trek out to Stingray, an awesome park outside of Wilmington.  The 2 FNG’s confirmed the night before both ignored my calls to get up and come with.

Upon arriving there a little early for the 5:30a start, I met a few of the pax who were startled by the fact that the shovel flag was completely torn from the shovel and missing.  3 pax came to pre run 3 miles (these guys don’t mess around) and by the time they got back it was gone.  I sure hope the wind caused this, but anyway, we quickly discussed my lack of warming up and that they should all stretch.  Upon hitting go-time, we got to work:

  1.  EMOM – I brought my trusty bluetooth speaker and did my infamous warm-up for 5 minutes
    • 30 SSH’s and 8 burpees every minute on the minute for 5 minutes.  After a quick 150 SSH and 40 burpees to the sweet sweet sounds of buckcherry and the rocky soundtrack, we moseyed for a burpee mile so I could get the lay of the land
  2. Burpee mile – ran a mile loop of the nice trail at the park and stopped every quarter mile to do 5 burpees and then a random ab workout until the last pax finished.  About 15 minutes in and we had a mile under our belt, 150 SSH and 60 burpees.
  3. 11’s, Zima (Sweati CSAUP) style – informed them that our 11’s would be different than what they’re used to.  We’d do 1 burpee, 1 dip, then 2 burpees and 2 dips, then 3 / 3, 4 / 4, you get the point, up to 11.  That’s an add’l 66 burpees and 66 dips in about 6-7 minutes.  Got us to a mile run, 150 SSH, and now 126 burpees, and 66 dips
  4. Switched it to 7’s, but did it the right way.  We moseyed to a new parking lot and did a true 7’s (1 rep at the start, run to the other end of the parking lot and do 6 reps, run back and do 2, then 5 on the other end, etc etc…).  We did the worst merkin ever for the first exercise (1 worst merkin ever = 1 wide arm merkin, 1 merkin, 1 diamond merkin).  The other exercise on the other side was bomb jacks.  So post #4 station, we did 21 worst merkins ever (equivalent of 63 merkins) and 21 bomb jacks.
  5. Last but not least, we didn’t have a ton of time, maybe 7 minutes, so we stuck w/ 7’s but did burpees (hehe) and regular merkins, only the kicker was you had to bear crawl to the other side of the parking lot between exercises 1 and 2, and then jog back once you finished the “top” of the 7.  Most pax got through about 4 or 5 rounds of that, so the burpees being the first exercise (starts w/ 1 rep), we got another 10 reps in of burpees and about 22 merkins on the other half w/ some bear crawls / jogs in between.

End count was about 2 miles covered, 136 burpees, 150 SSH, 66 dips, 85 merkins (21 worse merkins ever = 63 merkins + 22 merkins on the #5 station), 21 bomb jacks and some bear crawls sprinkled in.

At one point during the burpee mile when I was picking up the six, I heard a couple almost vomits, so not sure when it happened, but it was confirmed that it happened either then or after that lol.  Always a good sign and a heck of an effort by that Pax who gave it his all, even if it made him get a little sick.  I feel like I received a medal.

Appreciate the 10 other pax for coming  out and supporting a Guest Q and for their push throughout the boot camp to finish strong.  We had some prayers for family (one brother) with cancer, travels, and for 2.0’s.  Thanks for having me out men – looking forward to the next time!

Cha Ching

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Highly Intense with a Dose of Moderate

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Today was the “soft launch” for a new workout coming to Lake Wylie.  We meet at the usual time of 5:15, but have a couple of options.  The PAX can choose between a 30 minute moderate workout that is great for some of our respectables or guys who are needing a little rest or healing from an injury.  The site-to-be-named-later is held at Oakridge Elementary school, the school opposite from The Deep where we have our Saturday workouts.  At the end of the workout we would finish up in typical F3 fashion and then meet up at Starbucks for some 2nd F coffeeteria.

In any case, this morning I took the “high intensity” workout and decided to throw some traditions (no Warm-a-rama) out the door since we only at 30 minutes to get our WORK done.  I notified the PAX arriving a few minutes early to get their stretching in while they can.

At exactly 5:15 we took off for a fast mosey to the right side of the school.  I had a speaker with 8 rounds of a HIIT routine laid out to some music.  30 seconds of AYG burpees followed by 20 seconds of flutters.  All in all, I think most of us were between 75-100 burpees to start the morning.  A great way to warm up.

Upon completion we took off for another fast mosey to the back of the school where the playground was.  The workout was simple, run a lap around the playground and then do 15 dips and 3 “good” pull ups. I wanted the PAX to focus on form and getting them done right so I kept the reps low on purpose.

After that I gave the option to do some hill work across the street or whatever nastiness I can come up with on the fly due to only having about 10 minutes left.  Most were on board with the hill work and I was all for it until I heard Wolverine mutter that he picked that because most of the remaining minutes would be spent running to and from the hill.  He was right, so I scratched that immediately and we did the harder thing.

Back to the parking lot where we did the HIIT “warm-up”, we would start at one side of the lot, at the curb, and do 1 squat, bear crawl across the lot and do 1 merkin and then repeat going back and forth incrementing +1 each time #zimacount.  Some of us completed 7 rounds of this so do the math.

We quickly ran back and circled up for CoT.  I burned about 450 calories and we covered 1.5 miles, not too bad for 30 minutes!

CoT

20 in all showed up today including 4 FNG’s!  A great turnout!

The Deep is closed this Saturday for the Invergence.  Also, August 11th we are praying for Clover Schools (Contact Two Ferns for info).

We closed out in typical fashion and prayed for those in need.  One of our FNG’s M’s is having wrist surgery and another’s friend reached out with suicidal thoughts and needs help.

Until next time,

-FLUX-

 

 

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Q-Vergence The Fort and Lake Wylie

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  • QIC: Two Ferns, Shady and FishSticks
  • When: 08/03/2019
  • Posted In: Pantheon

It was great Saturday to get together and get better. Disclaimer was given by myself (43 Pax with 1 FNG to be named later and 10 runners) and we mosey over to a wet grass area where the group mumbled something about a nice asphalt area close by to do the COP. I ignored them and proceeded with some basic SSH, Variety of Merkins and some Seal and Smurf jaxs sprinkled in. Some talk about we should stop at 10 merkins but again I didn’t care. We then Moseyed over to the soccer field where we did some football up/downs and a quick six pack of Squats and merkins with a Spartan run at each other (groups were split by old guys and young guys), some comments here also but I would ay the old guys won. We then moved to Shady’s Q which was an a$$ kicker. A crazy String of Pearls around the parking lot (lots of pissing and moaning) but like me, he didn’t care and kept dragging the group around. The Pearls included, but were not limited to Burpees, Jumping squats, flutters and some LBC’s. Last was Fishsticks, he basically made everyone run their a$$e$ off with some Crab walking/Bear Crawling back and forth from curb to curb with Dips and Merkins. Nobody liked the running but again like me and Shady, FishSticks didn’t seem to care about their moaning.

We circled up for COT-Named our FNG Singlet- Wrestler from Ohio U (Not The Ohio State University), Announcement’s and Prayers and we scooted off to Q Source! F Bomb was dropped also.

On a serious note: Shady, Fishsticks and Myself DO CARE and we each took a minute and spoke from our hearts about how these HIM have pulled us, prayed with and for us and we 3 WOULD NOT be here with out these HIM! It was truly an honor to be asked to help lead this Convergence and I speak for all 3 of us when I say God Bless F3!

Two Ferns, Shady and FishSticks

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Neither Rain Nor Snow Nor Gloom Of Night…

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IcedT ghost writing for Clavin.

13 Pax (2 from Gastonia) came out this morning in support of a Gastonia Pax who I personally work with.  With Gastonia being close by it only makes sense that every once and a while we should have a guest Q from that region to shake things up and find out how different regions operate.

Clavin opened with the pledge of allegiance and did a disclaimer and he started the COP right away with 5 Burpees/SSHx10/4 Burpees/Imperial Walkersx11/3 Burpees/Moroccan NightClubx12/2Burpees/LBC’sx10/1 Burpee

We then mosey’d on over to the side of the building where Clavin said his region was in a bit of a first F rut with every workout seeming to be the same so he had us do 5 Burpees/25 Big Boy’s/25 ‘merkins/25 Scorpion Dry Docks(both feet). Then we went to the Green Monster.

We continued the same bunch of exercises(however he Omaha’d 50 Scorpion CDD’s to just 25) on top of the hill, in the middle of the hill, on bottom of the hill, middle of the hill, top of the hill. With the Pax being smoked we mosey’d on over to the back parking lot where we did rugby sprints.  One Pax calls out an exercise and once he is satisfied we all run to first cone, run back, then sprint to far cone and walk back where another Pax calls a different exercise.  The Gastonia boys were introduced to the Kraken Burpee(thanks Royale) and other general F3 exercise’s.  We then mosey’d on back for COT.

Prayers for the mass shooting victims and all victims of violence.  We all must admit we live in a violent world but rejoice in the fact that there is strength in numbers and that is where F3 comes in. Traveling prayers and family prayers also. Thanks Clavin for coming on down to lead. Peace!

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Back at it – Slow Burn

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It was a “Full of Respect” group of Pax that showed up to start their Friday off the right way, with the DRP.  YHC finally made it to a workout to actually workout.  Good to see some new faces and old faces (Pusher).  Hootie Tweeted some corporate picture of YHC to either shame or promote…. the vote is still out on that. Disclaimer and we were off.

The Thang

Mosey to COP: SSH X 20, Windmill X 10, Squats X 10, Merkins X 10, Stretch, IW X 10, Moroccan Night Clubs X 15, 6 count Burpee X 5

Mosey to Indian restaurant for some curb work: 1 minute each X 2 sets: Curb steps ups, curb hops, calf raises

Mosey to Lowes for modified Jacob’s ladder: Bear Crawl to Merkins, Lunge back to Squats 1 and 5

Mosey to Garden Area of Lowes for Plank, Plank, Run.  Big circle in plank, one PAX runs around, other Pax yell at him to run faster.  Rinse and Repeat.

Mosey back to COP location. Mary – Slow American hammers, Freddy Mercury, Box Cutters X 10.

Mosey back for COT.  Prayers for recent deaths of teenagers in car wrecks and their families. Prayers for safe travels.

FunHouse

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2019 Q3 PFT at The Coop

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8 men came out to see where they stand on the 2019 Q3 PFT.  YHC is on the IR for a tummy issue.  Youts is the only 3 Peat Participant.  And WOW has he made some awesome progress!  Here are the numbers:

 

Here are ALL the numbers:

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Inaugural swimming (or running) with the fishes

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8 dipped their toes in the unknown waters mostly unsure and anxious of where this ride was going to take them so hats off for the trust and willingness to try something “new”.  As the PAX did some stretching while we waited for 0515 (good work on the stretching!), some mumblechatter started to arise, but was quickly snuffed out.

Headlamps and reflective gear were encouraged and these HIMs were prepared…as you’d expect when you read the royalty who’s who that was in attendance. While there was a brief disclaimer, we wasted no time and took off into uncharted waters aside from the weinke YHC had scribbled together previously and had it locked away in my head (no time to carry around paper and read in the dark).

From the veterans parking lot / COT, we mosey’d up to the park where there are stairs and stopped at the first set of benches for a “warm up” which consisted of 20 dips and 20 derkins; rinse and repeat (FYI, stretching and any real warm up can be done prior to 0515….#JustSayin).  Once complete with the 2 rounds, we took off for the “Sweet Baby Jesus” church for some partner work.

Upon arrival at the church, we partnered up where partner 1 ran around the church, then up and down the 3 sections of the stairs while partner 2 did flutters.  Once partner 1 completed their set, there were plank hand slaps for a count of 10 (and in some cases double counts, again, #JustSayin and probably unclear instructions from YHC #MyBad).  Once hand slaps were done, partner 1 and 2 swapped and ran and fluttered.  We did this for 3 complete rounds.  And there may have been an Omaha in there for a quick Elvis trip….no names will be disclosed but luckily the nearest bathrooms were on the path of our next stop.

Off to Harris Street park we went, which was very well lit on the way down and a good amount of side street.  We met at the basketball court for 2 quick rounds of 25 merkins and 50 LBCs.  After the 2 rounds, we headed towards the path to get to WEP.  This path was not well lit, actually about as pitch black as it gets, so the head lamps were a must have.  This path went on and on…and on until we finally took the hard left towards the WEP parking lot.  As we got to the first drill bit, we planked and fluttered while we waited for the six.  Six arrived and we started clockwise around track to the first drillbit for 5 burpees.  Second drillbit, 5 burpees….third drillbit, 5 burpees.

Left the park and headed towards the Founders bank where we did the clockwise loop down Clebourne Street towards Main Street and down the Main Street hill where we stopped just over the railroad tracks.  With 5 minutes remaining, we had time to run up the hill and do 20 LBCs and 20 merkins.  Then back down the hill to COT.

Numbered off, name-o-rama, announcements and prayers and praises were had.  Dark Helmet on Q for next week, and please remember to bring headlamps and/or reflective gear for future reference.

Shady

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