F3 Prayer Convergence for FMSD 2019-20

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Ecclesiastes 4:12  Though one may be overpowered, two can defend themselves.
A cord of three strands is not quickly broken.

Calling All PAX of Fort Mill to step up and live out the 3rd F.  Most of us have children that attend FMSD schools, as well as neighbors, friends and family that work at these schools. Some PAX work in these schools. What better way to start off the school year than to go to the schools, physically go, and pray?!?   Regardless of how we are connected to them, we are all impacted by what happens in these schools and this is a chance for us to live out what we are called to do.

What: The Fort PAX (at least 2, preferably 3 or more at each location!) converging at every school in the FMSD, to pray for the students, school leadership, every employee of the school, the safety of the school, etc.

When: Sunday, August 11th,  5:00PM

How (do I get involved):  Pick a school, grab a few fellow PAX and show up, ready to pray. Post the number of PAX and where you posted with the hashtag #F3Prays4FMSD when you are done. Spread the word in COT!!!

Why: Evil looks for every opportunity to cause chaos in schools.  Now, more than ever, we need prayer.  We pray that any and all evil is kept away from these schools, administrators, teachers, children and families. We also pray that God uses the believers in these school to be a light unto those that do not know him (students and adults alike).

For the guided prayer list click here.

For the SignUp Genius ,  click here.

 

SYITG –

Beacon

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Epic Bomb Jack Chatter

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if you weren’t aware of a CSAUP called the Sweati that was occurring this morning, then you choose to post at the Fort knowing that you will also sweat. YHC knew there was somethign brewing brewing prior to the WO as Liverpool tweeted out that he was visiting and Wegmans was joining; didn’t know that half the PAX were going to be Rock Hill PAX – great to see Italian Job, Pony Tail and Reborn standing there as YHC drove in. As the PAX were preparing for the WO, the mumble chatter began and never stopped.

PAX began running the loop and stopped for IW and Windmills, then continued running and stopped for mountain climbers, hillybilly walkers, then onto the playground. It isnt a Trucker WO without pullups, so 3 rounds of 5 pullups, 10 merkins, 15 squats. Within the first round a call for bomb jacks occured, though YHC decided to bank them for later.

Ran to Pikes parking lot for 4 rounds of 2 counts of 10 wall sits, then line up at end of parking lot, run and hop over the wall, up the hill for 5 squats, ran back down for 5 diamond merkins. Repat 3 times.

Run to hill. Run up hill with 25LBCs at top 3xs. Sprint up the hill then mosey down. NUR up hill and wait on six.

Rugby sprints in Pike upper hill parking lot – placed this on weinke thinking Crab Cakes would have posted 🙁 7 or 8 rounds, can’t remember since the mumble chatter was epic and had to stop halfway for bomb jacks.

Run to Springs old complex for wall sit, dead hang off wall, 10 merkins, bear crawl to curb and lunge walk back.

Run to short wall around corner for 2 rounds of muscle ups. Run to playground for final set of 5 pullups, 10 merkins, and 15 squats.

Run to COT

The humidity was ridiculous, it turned into a sweati v2 but the mumble chatter with Liverpool and the Rock Hill PAX was nothing we have seen at The Fort in a LONG time!! It was impossible to remember all the great one-liners from movies and songs stated…..Thanks for crossing the river and stateline to post. As always, it was a blast!

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Donkeys, Monkeys and Scorpions

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15 fit dudes and on the other end of the spectrum … YHC on Q

This will hurt me more than it hurts you …

Mosey and circle up
Imperial Walker x 15 IC
LBC x 15 IC
Side SH x 15 IC
Shoulder Taps x 15 IC
HB Walker x 15 IC
Dying Cockroach x 15 IC
Overhead Claps x 30 or so IC
Travolta x 15 IC
Low SS x 15
Freddie x 15 IC
Windmill x 10 IC
HR Merkins x 10

Mosey to the grass
Makhtar N Diayes x 10 IC
Kneetar N Diayes x 10 IC

Mosey back to the big lot for suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, Scorpion DD x 10
then
Hand Touch Squats x 10
Hand Touch Squats x 10, HR Merkins x 10
Hand Touch Squats x 10, HR Merkins x 10, OH Claps x 10 IC

Line up on the end of the lot, exercise across the lot, stationary exercise, across and back
Squat Walkers, Carolina DD x 10 IC
Windmill Walkers, OH Claps x 20 or so IC
Karaoke L, Scorpion DD x 10 IC
Karaoke R, Morrocan NC x 15 or so IC
Toy Soldier, Shoulder Tap x 10 IC
Soccer Knees Out, OH Claps x 20 IC
Power Skip, Travolta x 10 IC
Bear Crawl, Morroccan NC x 15 or so IC

This again … suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, 10 x Scorpion DD

Calf Raises, 15 forward, 15 toes in, 15 toes out

To the grass for Jack Webb to 7 x 28

Back to COT

Looks like we made it,

Barry Manilow

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Qvergence

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We have reached the halfway point of Q Source covering #GetRight and #LiveRight. There is clear acceleration from the Pax of the Fort and Lake Wylie. To celebrate this momentum and continue through #LeadRight and #LeaveRight, we will host a Qvergence on August 3, 2019.

Details:

Workout

Time: 6:30 – 7:30 AM

Location: Pantheon (Tega Cay Elementary School)

Type: Bootcamp

Q: TBD

 

Q Source

Time: 7:45 – 8:30

Location: Grace Presbyterian Church (adjacent to Golden Corral)

Q: Jedi, Twister, Royale, Change Order and Pusher

Topic: Q3.4 Vision

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The Sweati Preblast

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THE SWEATI
Date: 07/20/19
Time: 0530 Ruckers / 0600 Runners
Start: The Armory (Forest Hill Church: 2099 Carolina Pl Dr, Fort Mill, SC 29708)
Finish: The Armory
Route: You’ll get a directional card at the start of the event
AO Stops: TOP SECRET
Details: None (Workouts will be posted at each AO stop)

Seriously guys, you got to show to know!

Safety
Please be safe when you are rucking/running out there. Make sure you (or ruck) have something reflective. Ruckers should have headlamps to start. Runners should be okay, as sunrise is around 6:20 AM. Temps will be 76-82 degrees during the event, so please please hydrate throughout the event! We will have water at most of the AOs so there is no excuse. Like I always say, BE SAFE! DON’T DIE!

Q Source to follow with Barry Manilow on Q!

Aye!
Anchorman and Zima

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Me Hearties Take on the Poopdeck, argh!

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Sixteen of the roughest, toughest Pax, along with an experienced FNG (Coach Steve, now and forever known as “Trench”) joined YHC on a steamy morning at the Poopdeck.  Here is how it went down:

Warm – o- rama

  • Short mosey around the Bowl-n-Bounce, peppered with Toy Soldiers, Butt Kickers & High Knees
  • 10 Wind Mills IC
  • 20 SSH, IC
  • 10 LSS IC
  • 10 Sungods forward, IC, 10 backwards

The Thang, Part 1

We divided in to 3 groups for a three stage beat down; each group completes all of the exercises in the stage together, then takes a short lap to the next stage.  Each group completes all three stages twice:

Stage 1

  • 10 Jump squats
  • 10 single count curls/arm (25 lb dumbell)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Stage 2

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20 lb dumbell)
  • 10 Diamond merkins

Stage 3

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 25 CDDs

The Thang, Part deaux

Partner up to knock out this list, one exercising, one taking a parking lot mosey:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

I don’t think anyone made it past the dry docks before we called Omaha for some Mary (flutters, Freddy Mercuries, American Hammers, all IC)

COT:

Reminder of the Sweati set to take place this Saturday; 3rd F prayers at the local schools in the planning stage; Q-School at Bermuda Triangle continues on Friday.

Wolverine took us out.  As ever, I’m grateful for this group of men, and the chance to lead.

 

 

 

 

 

 

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Tempo – Running alone sucks, ask Gears

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It seems that Gears was still holding a grudge from last week when he was Run Solo at Tempo.  This week he had some company, much to his chagrin, as he had plans not to run alone 2 weeks in a row (he wanted to go back to the fartsack). But Geeves and YHC showed up with our own plan to run as little as possible.  Thank goodness Gears was in agreement and off we went.  Easy 3.5 miles, lots of conversation and pontificating wildly.  We solved many problems, but we are waiting to figure out how to make some money off of them before we bring them to the world. Post run talk was good.  Its nice to have a small group where we can actually ask how someone is doing and really listen and respond.  We had finished a little early so this gave us plenty of time.  Running alone is fine for some, but do F3 long enough and running with someone else is the only way to go.

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Sweati or Not, #CSAUP is Saturday

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0515 on a crisp…wait! This is not the Yeti preview!

0515 on a gloom-filled morning, moisture in the air, 22 Pax rolled in to get a little preview of #TheSweati. A lot of familiar faces. Nantan, Lakeridge Clowncars, Dirty, WWL, Senator, Double D…even the Weginator was there. There were more. I’ll tag them in the BB. Several came to get a little peek of the Sweati. I gave some “details”. Some true. Some false. All will be revealed this Saturday. Get your head right. Hydrate! Be Safe! Don’t Die! We did some exercises that may or may not happen this Saturday. They probably will…over a 3 hour period, not 45 minutes. So here we go:

THANG
Mosey around the parking lot and circle up for an abbreviated COP
-SSH
-10 Burpees OYO
-Imperial Walkers
-10 Bombjacks
-Mountain Climbers

Head to the curb for a short circuit (Part 1)
-25 Dips / Run across parking lot and back
-50 Merkins / Run across parking lot and back
-75 Squats / Run across parking lot and back

Mosey to the freshly repaved and striped Hive Parking Lot (Part 2)
-Burpee Broad Jump the entire length of the parking lot*
-Run Back
-Lunge Walk the entire length of the parking lot
-Run Back
*This is starting to become a thing. It should be stopped!

Mosey Back to Laces In parking lot for Reverse Pyramid (Part 3)
(Run across the parking lot and back between sets)
-40 LBCs
-30 Mtn Climbers
-20 Peter Parkers
-10 Burpees
-20 Parker Peters
-30 4-Ct Flutter Kicks
-40 Side Straddle Hops**
**Tclaps to Maximus for leading the pax in some Mary while waiting for the 6

In the interest of time, we stayed put and completed the next series of exercises in the LI parking lot versus the Hive (about 1/2 the distance planned) #yourwelcome
Bear Time (Part 4)
-Bear Crawl Across the parking lot
-NUR back
-Crawl Bear across the parking lot
-RUN back

I blew off Part 5, which would have been a repeat of Part 1, for some Mary. Thanks to the PAX that lead the last few sets of core.

0600 Arrived and YHC was #smoked

Appreciate all the PAX that came out to one of my quarterly Qs. I hope you gained some insight on what is to come this Saturday morning at the #Sweati

No NMM means no more details for the PAX. See you Sat.

Announcements
-Sweati this Saturday at the Armory (Forest Hill Church): 0530 Ruckers/0600 Runners, Q-Source to follow at Forest Hill (Charis Room)
-Stuff the Bus at Tega Cay Walmart (Look for details from Wegmans)
-A couple of 2ndF options at Carolina Beer Temple and Amor Artis
-Read your Newsletter

Prayers & Praises
-Prayers for Rock Thrill’s Father-in-Law who is having several medical issues
-Prayers for a friend of the Pax who’s marriage is struggling
-Prayers for Nasa’s wife who is struggling with some severe headaches
-Prayers for Repeat’s mom who is fighting cancer
-Prayers for discipline in the 3 F’s and to continually make sure our Concentrica is in order (something I struggle with)

Gentlemen, it’s been a lot of fun and an honor to serve you. Hope to see you at the Sweati!

Aye!
Zima

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MOON-SHOT

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Eight men posted at the Ranch for a moon landing anniversary themed work out. Weather was humid at 79 degrees.  A nearly full moon was visible, but mostly obscured by clouds.

Warm up
Mosey Run
SSH (IC 12x) <<Twelve reps: Twelve men have walked on the moon.
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog / Honeymooner

Apollo Elevens
250’ length of hill
Start at the bottom with one Bobby Hurley
Go up to flag pole and do ten Merkins

Saturn V Bear Crawl
Bear crawl, Indian run style for 360’ <<the height of the Saturn V rocket
Rocket has four stages; thus each PAX got through 4 iterations of the indian-run bear crawl.

Lunar Orbit
AKA Global Warming
Circle up, Side shuffle around in tree-hugger pose
Exercises called: burpees, diamond merkins, Monkey humpers, smurf jacks, CDD, standing lunges,

EAGLE
Five light poles, about 100’ apart, run and do exercises at each light pole:
E = E2K: elbow to knees [2nd loop: Imperial walkers]
A = American Hammer [alternating shoulder taps]
G = Gas Pumpers [Gorilla Humpers]
L = LBCs [Lunge, Leg Lifts]
E= Elbow Plank [Flutters]
Repeat loop

Fini, COT

Remember the 50th anniversary of the moon landing on 7/20/19.   Truly an achievement for all mankind and significant blessing by God onto the United States.

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