F3 THE FORT – BREWRUCK 002

Ruck + Homebrew + Charities + Miles = good times for all

Pax,
On March 31st we will execute BREWRUCK 002 – Homebrew Edition within The Fort, the second annual posting of this event.

Here’s what you need to know:

When: Saturday March 31st, 2018, 1300 launch (1:00pm)
Where: Alcatraz (aka Runde Park, 5000 Tega Cay Dr, Tega Cay, SC 29708)
What: This is our spin on Brewruck, the course will bring thristy ruckers from Homebrewer to Homebrew (i.e. their garage/front yard, M approved area), you’ll have 20 mins to enjoy the feature homebrew on tap or a water, there will be 3 homebrew stops along the course, ending at Full Spectrum Brewery
Why: 1) 1stF, 2) homebrew, 3) fellowship 4) charity
Charity:
Part 1) Brewruck is normally tied to a canned food drive, so our spin on it: instead of filling your ruck with bricks or plates, we ask that you fill your ruck with canned food (30lbs weight for pax >150lb, 20lbs weight for the feather weaights), at the end we’ll collect all cans and donate all items to Fort Mill Care Center.

Distance: 9.5 miles
EndEx: Full Spectrum Brewery
Duration: ~4 hours (1500 (5pm) finish (get you home in time for dinner)
Course: Start in Tega Cay, make our way to Baxter, through Baxter and endex at Full Spectrum (you should plan to car pool and/or be dropped off at the beginning or picked up at the end)
Full course is below.
Cost: Patches will be sold for $10/each, all proceeds will be donated to Fort Mill Care Center, additionally your fellow pax have brewed some of the best beers you can make in a garage, opened their house or yard to you and offered water and/snacks, all for your enjoyment.

WE DO ASK THAT YOU SIGN UP FOR THIS EVENT, so we can plan the headcount. Sign up here.

Route:

This is going to be an awesome ruck and supports our community at the same time.

Direct any questions to WWL (@jclaroche2)

Aye,
WWL

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In the Early Mornin Rain

5 PAX showed up in the early mornin rain this Wednesday.  38 deg at start time.

  • Warm up 1: Mosey around the big loop followed by sprints at 50%, 75%, AYG
  • Warm up 2: SSH, 1 Burpee, Windmills, 2 Burpees, Mountain Climbers, 3 Burpees, CDD, 4 Burpees, Moroccan Night Club, 5 Burpees
  • Thang 1: Bear Crawl Snake (see lexicon) around basketball court plus 2 count merkins when last man gets to the front
  • Thang 2: Four corners, tabata style
    • Corner 1 – Core (LBCs, Flutters, Freddie Mercurys, American Hammer, PAX call-it)
    • Corner 2 – Legs (Jump Lunges, Jump Squats, Side-to-side Lunges, Calf Raises, PAX call-it)
    • Corner 3 – Arms (Wide-arm Merkins, Plank-ups, Inchworm, Plank Taps, PAX call-it)
    • Corner 4 – Cardio (Donkey Kicks, Mountain Climbers, Burpees, Bomb Jacks, PAX call-it)
  • Thang 3
    • All hold planks, while each PAX suicides x2
    • All hold squats, while each PAX back sprints to opposite baseline, does 5 merkins, forward sprints back
  • COT: Prayers for health of families and for marriages.  High praise for cancer remission.

Always grateful to Q.

Rocks Out.

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Hootie’s first Q

I had plenty of time to prepare for my first Q. I had no idea how to gauge whether or not the workout would be considered moderate of more like a boot camp. I had hoped to push the edge. In the end, we all got a good sweat. But it probably wasn’t hard enough.

It had rained all night. It was cool and damp, but the rain had ended. We moseyed for a bit and then did 7 warm up exercises. Then we moseyed some more to the wall in the back of the building where we did wall squats while each of us took turns doing 2 burpees. We did another round of wall squats where everyone stepped out to do two bomb jacks.

Then we moseyed to the front parking lot where we did a 4 corners workout. Since we only had 8, we broke up into two groups of 4. We started at opposite corners. We did 5 rounds where we hit all body parts in each round of 4. After completing each set of 4 exercises, we would meet in the middle to do 5 bomb jacks.

We finished back at the Q with each of us leading an ab exercise.

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Laces In/Out 2018.11

This is the 3rd of 3 Qs where I’m catching up on backblasts…  I’m pretty sure I owe someone a thousand burpees by now.  I apologize.

Mosey to band practice lot for some leg work.

I did an extended warmup that us much out of my typical, because I planned sprints, and everyone pulls something during sprints so lack of warmup was not going to be anyones excuse.
SSHs, Windmill, Jimmy Carters, Wide leg stretch left/right, squat stretch groin, downdogs and honeymooners… Next toy soldiers 30 yards, mosey 70.  Buttkickers 30 mosey 70, did this 3 times…

Now for sprints, split into two teams of 6.  Split into groups of 3, 40 yards apart.  Relay race, 1 man per team running at a time per team.  (This took until the 3rd round to get right…  I’m pretty sure some would be clinically prescribed Aderol if sent to take a standardized test.)  When the last man comes in I yell out a random exercise and then we do it all over again.  We did this 7 times.

Mosey back to the parking lot for 6MOM from the Fort’s own JWoww.

 

I don’t know what the runners did… ask them.

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The Coop 2018.10

Happy PI day! (As in 3.14, 3/14, March 14… ok, nevermind)

I keep all my Q’s simple these days.  I came in on two wheels, because anything outside of 1.5 miles of Baxter is downrange for me these days and I did not compensate for a commute.

Warmup
Taken care of by CSPAN.

Mosey to pullup bars and partner up.
1 man deadhang while other balls2wall.  Either man may call mercy and swap at any point.  5 rounds for my which was close to 10 minutes.

Mosey to bottom of the hill for some slow Moroccan night clubs while I encourage everyone to stretch their full range of motion.  Only one way to get better….
Next is a Dora. 100 bombjacks, 200 merkins, 300 jump squats (yeah this was all quads, the merkins are there for rest)

Mosey to the side to avoid traffic for abs.  snapcracklepops, freddy mercuries, dying cockroach, superman with Moroccan night clubs… sprint up hill to COT.

Next up, go eat some PI.

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The Hive 2018.09

Warmup then mosey to the strip (the lighted concrete path in the breezeway).

Hit all the major KB exercises: KB swing, Russian Twist, Snatch, 1L deadlift
Next we take the heaviest 2 KBs and do fireman carries 80yds out (switch hands, come back) while each Pax calls out an exercise.
Last we do core exercises and protractor with arms holding kettlebell.

And that’s it…  Short and sweet

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WHETSTONE RELAUNCH – Pre-PreBlast

  • QIC: WWL/Repeat/Reborn
  • When: 03/25/2018
  • Posted In: 3rdF

F3 The Fort – Relaunch of WHETSTONE

Most of us have come to learn that accountability among men is a two way street. On the one side, we need to have accountability as individuals or for ourselves and on the other side we need to be an accountability partner to other men. Although these roles are very different, they are both very much needed in our lives.

When we break it down, accountability is an obligation or willingness to accept responsibility or to account for one’s actions. When carefully read, we can see that accountability is something that you are willing to do or you feel obligated to do. Generally we all agree that it’s much easier to be willing to do something than to feel obligated. Obligation will always make you hold back some of your stronger feelings and your time will be wasted in the end. Men must become willing to be held accountable and accept full responsibility for their actions.

Why is it important to be held accountable?

Accountability in one’s life can be a blessing rather than a curse. When you are able to open up and be honest with another man, you will learn that he understands you or has gone through similar problems in his life. God teaches us an effective lesson in the book of 1 Peter that says, “Resist Him (the enemy), standing firm in the faith, because you know that your brothers throughout the world are undergoing the same kind of sufferings.” -1 Peter 5:9.

This verse tells us to remove signs of selfishness and to be more open to sharing our heart, fears and struggles with other men.

Why is it important to hold other men accountable?

It is clear in our culture that men are dying, spiritually, and a lot of it has to do with the pressures of this world. Most men are not willing to talk or share their feelings and that is why we must have a heart to help other men. Hebrews gives us a good idea of what holding other men accountable should look like; “And let us consider how we may spur one another on toward love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another” -Hebrews 10:24-25.

What better way to keep your own hypocoristic in check than being responsible for sharpening another man?

WHETSTONE is more than just accountability, it’s about sharpening another man and sharpening yourself. A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put an edge on, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and ill-prepared for the obstacles he will face in his life.

WHETSTONE partnerships are not for everyone. Like most things in life, you’ll get out what you put it. And in order to truly benefit you need to be committed to your partner. Hard looks and straight talk, tempered by love, get results. Sharpening does not happen by accident. It must be done with deliberate relationship between two men who set out to see it happen.

Like the Shield Lock, the WHETSTONE relationship that is subject to the 3P to be effective: Proximity, Purposeful and Periodic.

  • Proximity – although phone and email are good, it does not replace physical meeting where you can look each other in the eye. It is strongly encourage it find a partner that you can meet face to face.
  • Purposeful – WHETSTONE is not a bi-weekly social gathering, meetings should be tactful, well thought out, honest and with a particular outcome in mind.
  • Periodic – there is no set rule for frequency, but it must be frequent enough to be effective but not too frequent to be overburdening. Every other week seems to be a good cadence.

SO WHAT IS WHETSTONE?

  • WHETSTONE is a committed relationship between two men. One (the Stone) serves as a mentor to the other (the Blade), you can serve as both Stone and Blade in most partnerships.
  • Although the Stone and Blade may indeed be friends, the WHESTONE differs from a typical friendship. The purpose of the WHETSTONE is the deliberate sharpening effort in helping men to hone the skills and character qualities that comprise the High Impact Man (HIM) he is called to be.
  • As with anything F3, WHETSTONE is free, voluntary, at-your-own-risk, and you can modify as needed.

CALL TO ACTION

The Fort and the Rock Regions are joint re-launching WHETSTONE will the purposeful intent of encouraging PAX to honestly evaluate their current life situation and ask themselves why you aren’t a part of WHETSTONE?

WHETSTONE will officially relaunch on mid_April, be on the lookout for a follow-up PreBlast with additional info on a 1st & 3rd F Convergence, how to sign up for WHETSTONE, and changes to the support structure for WHETSTONE.

Starting examining yourself, think about pax you’d think you’d want to be in a WHETSTONE partnership and talk with fellow pax.

Give us a follow on twitter @F3FortWHETSTONE and @F3RockWhetstone

Until then, mull on these quotes from a few pax who have been engaged in a WHETSTONE partnership:

“If you’re not actively participating in a Whetstone relationship, you’re still in the kiddie pool when it comes to the 2nd F.”

“A man can improve all aspects of live with perspective through council.”

“At a time in my life when I have had so many disruptions and setbacks personally, I could not have imagined how much more my struggle would be without my whetstone partner. There have been times in the last two years that I have been in despair, confused, sad, defeated, depressed, etc. My whetstone partner got in the ditch with me where it was bad. He encouraged me. He prayed with me, for me, and for my family. He helped me keep my faith when my faith was weak. He sent me encouraging Bible verses, he did not judge. I think the greatest gift sometime of a whetstone partner is to just listen. And allow that person to talk. To build trust and confidence that what is said is confidential. There are things in life sometimes that happen that you don’t feel like talking to with a family member or a work friend or sharing at COT. The whetstone partner allows all to be said if it’s working the correct way in my opinion.”

“My whetstone partner has helped me keep a focus on raising my kids, keeping faith, staying focused, and not giving up!”

“it’s comforting and challenging to know there is a close friend who is going to ask me the tough questions about where I struggle in life, and they’re not afraid to ask.”

“Having another man in your life that you can speak with freely and share your highs and lows and walk with through life is important and specifically addressed in Scripture. This world throws a lot at us and it’s important to have people in your life that can shine light on the shadows and encourage, challenge, and walk together through this life.”

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Last Minute Q at Footloose with a promise of no stairs

So I took the Q at the last minute to help out Beacon, and during the initial twitter planning there was a request made for no stairs, so I decided to make today’s beat down leg friendly in the event any P200 guys were going to post.

So we started out with a quick disclaimer, and then a short mosey to the entrance on the left side of the church where we circled up for a warm-up:

  • SSH’s in cadence – 25
  • Overhead hand claps in cadence – 25
  • Windmill in cadence – 10
  • Moroccan Nightclubs in cadence – 25
  • Cherry Pickers in cadence – 10

Mosey to the back lot under the overhang for the start of the main course

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 25
  • Boat/Canoe single count – 10

A quick discussion on the word of the month (Abide).  We discussed how one of the critical components to being able to abide in something is trust.  Then once the trust is established we need to relinquish control and trust in whom we abide (specifically in Christ)

Rinse and Repeat

Took a quick mosey around the parking lot, then over to the wall for some People’s Chair

  • Each PAX popped out of the chair for 3 strong burpees, starting at both ends and working to the center

Around the corner for some more core work:

  • Hello Dolly’s in cadence – 20
  • Freddy Mercury in cadence – 20
  • Big Boy Sit-ups single count – 10
  • American Hammer in cadence – 20

Back around the corner for some more People’s Chair

  • Each PAX popped out of the chair for three strong bombjacks, starting at both ends and working to the center.

A quick on the spot question to Lugnut asking how he got his name and what F3 has meant to him, then back around the corner for some upper body work:

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Carolina Dry Docks in cadence – 10
  • Wide arm Merkins in cadence – 10

Rinse and Repeat

Mosey around the parking lot and back to under the overhang.  Another quick on the spot question to Spitz asking how he got his name and what F3 has meant to him, then a lightning round of core work:

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 20
  • Hello Dolly’s in cadence – 20

Mosey back to COT for a bit of stretching lead by Kilbasa

Done.  All that planning for a P200 friendly workout and the only one remotely interested was Anchorman who started training for the P200 today 😉

Smithers – Out

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Deck of Death – Uno at PoopDeck

A cold chilly wind was blowing over the marina this morning as 6 HIMs joined the Poopdeck to take a little break and play some cards since all the P200 runners are resting in preparation for the big day.

After a regular dislaimer – adding that we would be staying close to CoT so phones did not need to be brought along in case of emergency – did a mosey around the lot with high knees, toy soldier, toe walk and heel walk.

Circle of Pain
21s (QIC calls out in cadence and then goes silent, all PAX must stop after 21 reps or suffer a penalty exercise)
Windmills
SSHs
CDDs
Mountain Climbers

Lined up on a parking lot line for an Deck of death with Uno cards
Yellow – Mike Tyson Merkins
Red – Bearpee (burpee reps with a 20yard bear crawl)
Blue – Bobby Hurley with Knee tuck
Green – Monkey Humper reps with 20 yard duck walk
Skip – 10 count
Draw 2 – 2 Absolutions (8 count combo in plank of frog tucks, mactarjai and plank jack
Draw 4 – 4 Captain Thor (big boy with 4 single count american hammer)

Totals:
49 Mike Tysons
18 Burpees 60 yard bear crawl
32 Bobby Hurley knee tucks
57 Monkey humpers 140 yard duck walk
40 count rest
24 absolutions
8 Capt Thor

Abide!
Men, abiding as defined by Webster is to act in accordance with a rule, decision or recommendation, but Jesus came to this world to heighten and deepen our understanding of what is right and to bring matters into the heart as inward thoughts and feelings and not just outward actions. Abiding in Jesus is obeying and acting in accordance with others rules, decisions and recommendations and adding on a layer of selflessness, respect, and humility. If asked to go one mile, go two. If asked for your shirt, give your coat also. This was the word left with the PAX this morning

Indian Run around the parking lot, front PAX drops for 5 merkins then catches up to the line to yell DROP to the new line leader, everyone dropped twice

Lunge walk ALL THE WAY from the little restaurant back to CoT, you LKW PAX must be hurting just reading that now.

2 minutes of flutter, hello dolly and protractor to call it a day

CoT
Count-a-rama
Name-a-rama
Wild Thing’s kid – prayers that the attitude is a passing moment and not a prolonged phase of life
Homebrew’s M – new baby, less sleep, we all understand and are supporting you
IcedT’s son – is moving to a nval base in FL to be closer to his son’s wife
Respectable Olaf’s family – they just moved here a few weeks ago and are going through those normal struggles
Picasso – prayers to let fleeting matters go away and only dwell on what matters
QBert – wife is putting in more daytime hours at the hospital to prepare for the change to night shift and stressing about being ready for the higher level of responsibility and autonomy

AYE!!!!!

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CSPAN in Relief at a Ruck Swamp

So this is a really late backblast…we did some ruck stuff trying to focus on teamwork but it was an afterthought to this topic

The subject matter has sparked a bunch of side conversations, and hopefully, men realize we realize that we all have the same weaknesses and we will only get better when we can lock shields and truly walk with each other

My topic was lust…

Lust for money, power, a woman…or naked women…we could only have lust for women that day

The Bible is clear on how to handle lust…

Matthew 5:27-30 English Standard Version (ESV)

Lust

27 “You have heard that it was said, ‘You shall not commit adultery.’28 But I say to you that everyone who looks at a woman with lustful intent has already committed adultery with her in his heart. 29 If your right eye causes you to sin, tear it out and throw it away. For it is better that you lose one of your members than that your whole body be thrown into hell. 30 And if your right hand causes you to sin, cut it off and throw it away. For it is better that you lose one of your members than that your whole body go into hell.

We discussed on how porn feeds our lust…and the statistics are frightening:

Stats on porn – and is this where all the lust comes from?

11 Porn Industry Stats That Really Need To Change:

  1. Porn sites receive more regular traffic than Netflix, Amazon, & Twitter combined each month. (HuffPost)
  2. 35% of all internet downloads are porn-related. (WebRoot)
  3. 34% of internet users have been exposed to unwanted porn via ads, pop-ups, etc. (WebRoot)
  4. Porn increased marital infidelity by 300%. (WebRoot)
  5. At least 30% of all data transferred across the internet is porn-related. (HuffPost)
  6. The most common female role in porn is women in their 20’s portraying teenagers. (Jon Millward.) (In 2013, Millward conducted the largest personal research study on the Porn Industry in the U.S. He interviewed 10,000 porn stars about various aspects of the business.)
  7. Recorded child sexual exploitation (known as “child porn”) is one of the fastest-growing online businesses. (IWF)
  8. 624,000+ child porn traders have been discovered online in the U.S. (Innocent Justice)
  9. Child porn is a $3 billion industry. (TopTenReviews)
  10. Porn is a global, estimated $97 billion industry, with about $12 billion of that coming from the U.S. (NBC News)  
  11. In 2016 alone, more than 4,599,000,000 hours of porn were watched on the world’s largest porn site. (PH Analytics)
  12. Eleven pornography sites are among the world’s top 300 most popular Internet sites. The most popular such site, at number 18, outranks the likes of eBay, MSN, and Netflix. (SimilarWeb)

Viewing Stats That Are Hard To Believe (from NCOSE):

  1. 64% of young people, ages 13–24, actively seek out pornography weekly or more often. [1]
  2. Teenage girls and young women are significantly more likely to actively seek out porn than women 25 years old and above. [2]
  3. A study of 14- to 19-year-olds found that females who watched pornographic videos were at a significantly greater likelihood of being victims of sexual harassment or sexual assault. [3]
  4. A Swedish study of 18-year-old males found that frequent users of pornography were significantly more likely to have sold and bought sex than other boys of the same age. [4]
  5. A 2015 meta-analysis of 22 studies from seven countries found that internationally the consumption of pornography was significantly associated with increases in verbal and physical aggression, among males and females alike. [5]
  6. A recent UK survey found that 44% of males aged 11–16 who viewed pornography reported that online pornography gave them ideas about the type of sex they wanted to try. [6]

Amazing that @F3TheFort has this many men in our group and nobody struggles with porn? what is too much? once a year? once a month? once a week? once a day? once an hour?

If you are struggling find a man to hold you accountable…we owe it to each other and each other’s families

The conversation will continue…

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