Sea Legs 7/31/18

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The route was simple: Langston -> Oleander -> Grand Palisades Pkwy around the traffic circle -> Rt on 49 back to COT.

It was muggy, it was hilly and we got it done.

Praises for life and the realization of how quickly it can be taken away
Praise for faith
Prayers for those seeking employment
Prayer for a friend meeting with Dr’s about a cardiovascular issue.

Until next time,

Wild Thing Out!

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North Palmetto F3F Information

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North Palmetto F3 Foundation’s Mission: 

 To leverage the men of F3 Nation to develop and strengthen male leadership in our communities

North Palmetto F3 Foundation’s  Vision: 

Activate male leadership to serve the underprivileged community for the glory of God and the advancement of His Kingdom by partnering with faith based and community service organizations.

 Guiding Principles:

  • Collaboratively support the passion and leadership of the men of F3 to engage in community service activities through funding support and volunteer alignment
  • Proactively invests our time, talent and treasure to bring light, life and hope to the underprivileged community in York and Lancaster counties by building awareness, educating and activating service by the community.

 We work collaboratively with local faith based and community service organizations to unify the body of Christ around the unique needs of the community – this involves:

  • Abiding – Each area of service alignment will be prayerfully advanced based on abiding in God’s plan and not our own innate pride.
  • Humility – We understand that in most cases North Palmetto F3F does not know how to serve the diverse underprivileged communities.  Further, we understand that initiatives designed solely by North  Palmetto F3F without the input of the community can have a pronounced negative impact on the people they were intended to help.   
  • Relationship – We engage those who live in the community and those who are already serving the community to identify needs of the community.

 We lead collaborative and sustainable initiatives for the underprivileged community that define success at the onset and create a partnership with those being served

  • Leadership – Activate leadership of the men of F3 and influence leadership competencies in those being served
  • Define Success – Define expected outcomes at the beginning of the service project
  • Partnership – Focus on Empowering those being served based on shared responsibility, partnership and mutual support

Funding Priorities:

F3F was established to empower F3 members and support the philanthropic causes that are important to them. Through its grant-making program, F3F directs funding to local programs that develop and strengthen male leadership. Funding decisions are made through an objective and meticulous application process, with selection ultimately determined by the F3F Board of Directors and/or the F3F Chapter Advisory Board.

F3F relies on a bottom-up approach to community involvement and impact. The purpose of the grant program is to support and further the generosity, passion, and personal initiative of F3 members. F3F requires all individuals seeking a grant for their cause/project to complete a comprehensive application, which is available on F3F’s website or can be requested by contacting F3F directly.

Qualification Guidelines

In order for an organization or service project to qualify for an F3F grant or support, it must meet all of the following guidelines:

  • Projects/programs must demonstrate commitment to F3F’s mission and funding priorities
  • Grants are made to new or existing projects and programs with:
    • A narrow focus
    • A local presence and impact
  • At least two F3 members must be actively involved in the organization or program receiving the grant
  • Recipients must provide a final written report and an accounting of how the funds were utilized

How to apply for funding:

  1. Review the criteria listed above. If you or your program do not meet these standards, F3F will not be able to consider you for funding.
  2. If your program fits within our guidelines, F3F invites you to complete a formal application, which is available on the F3F website. Applications are accepted on a rolling basis throughout the year.
  3. Within one year, all funding recipients must submit a grant evaluation report that clearly recaps and demonstrates how funding was used.

Donations: To make donations, please send checks with ” Palmetto North F3F” in the memo line to the following address.

F3 Foundation, LLC

1645 Queens Road West

Charlotte, NC, 28207

 

 

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Anniversary Q & Lake Wylie Pub Tour

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One year ago I posted for the first time at F3. Unlike most men in F3 I was not EH’d by a friend, coworker, or relative. I was EH’d by a podcast. I listened to the episode (link below) while I was at work, and by the end I knew I had to see what this F3 thing was all about. I posted the next day. Not because I was excited to wake up early, or to walk up and hang out in a group where I knew no one (fellow introverts, you know what I’m talking about). I posted the next day because I knew if I didn’t post right away I never would. At the time, I was not even sure I could do 10 pushups. But I was a textbook example of a Sad Clown, and I thought “Well, if this is a dumpster fire I just won’t come back.” I got smoked at that first workout, and it was great. I went to 2nd F drinks that night, posted again the next morning, and posted to CNW2 right after. All 3 Fs in the first 26 hours of showing up – I was hooked.

Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome

Today marked the anniversary of my first post. So I did a reprise of that first workout, which was originally Q’d by Kenyan.

The Thang
Disclaimer disclaimed. We found out that Witch Hunt had stepped on a piece of glass during a pre-run and that a policeman had given him hand sanitizer (foot sanitizer?) for the wound. He still did the full workout with a bleeding foot #ManPoints

Run to Copper Pub – Big boy sit-ups until 6
* The PAX saw what appeared to be Respectable Olaf getting a ticket by the Foot Sanitizing Policeman. Sources later confirmed that the offender was not Olaf but a similarly dressed doppelganger who also drives a red pickup. What are the odds?

COP
• SSH
• Merkins
• Mountain climbers
• Plank jacks

* 10 monkey humpers between each exercise. Apparently 4 count monkey humpers was a bit zealous for some, but YHC went for it with gusto which resulted in a fair deal of mumble chatter.

Run to Sweetwater – Plank until 6

Lazy Doras
• 100 Merkins +  plank
• 200 LBCs + 6” leg hold
• 300 squats + Al Gore
Switch with partner every 25 reps

Run back to COT. Total we ran about 2.5 miles.

Thank you to all the PAX who have been a part of my first year at F3. Whether we’ve sweated together, shared a beer together, prayed together, or done a CSAUP together I have been blessed to share a bit of the good life with you. This is definitely more than a workout.

Thank you Peg for the opportunity to lead.

Stay Classy,
Homebrew

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Light Pole Work

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For what looked to be a rainy morning the night before, I was pleased to see we would have a dry morning, except for the sweat from the less than moderate work I had planned.  Ballroom is a great AO and is also moderate.  The workout allowed everyone the opportunity to push themselves.  As cars rolled in a great group of 25 PAX assembled and the mumble-chatter started immediately.  After a short disclaimer we moseyed around the parking lot and stopped at the far side for warm-up

  • SSH
  • Windmill
  • Imperial Walker
  • Low Slow Squat
  • Merkin
  • Mountain Climber
  • MNC – correct arm movement

Mosey to the entrance road for the light pole work to begin.  Begin at 1st light pole with exercise, run to the 2nd and complete exercise.  Come back to 1st and complete exercise and go to 2nd then 3rd and then back to 1st.  Continue this until complete all 5 light poles. (Mumble-chatter had dropped to a low level), catching your breath was more important.  Light poles were spaced out along front entrance and every other pole had designated exercise.  Exercises:

  1. 10 Merkins
  2. 15 CDD
  3. 20 Dips
  4. 25 Monkey Humpers
  5. 30 Squats

Once completed and six was in we moseyed to the grass/mud hill on the side of the school.  Set out for a series of 12’s.  Bottom of hill dips and the top of the hill squats. 1 at bottom & 11 at top of hill – 2/10, 3/9…..

Moseyed back to front parking lot for a little Mary.  Opportunity for some of the Pax that had not Q’d before to lead an exercise of Mary.  Good job Arrowhead, Dungaree and Wide Right.

Moleskin:

We have almost completed 60 days of focus on impact.  I shared with the group that as I have thought about impact in my life, I have thought about the people in my life that have impacted me.  Most of the time they probably didn’t know the impact they made but more importantly their impact was made by how they lived their life.  As I shared that in our family, work, social and community, it may not be the words we speak but the daily actions we live that can impact someone.  I also shared Dabo’s response he had at the ACC media day, when asked about his faith.  “If there is hope in the future, there is power in the present”.  Take 3 minutes and watch the video of his response.  We are all blessed and have different opportunities in the present.  Let your actions speak loudly!!

Thanks Short Sale for the opportunity to Q.

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The Captain and the 1st Mate

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11 Pax met at Runde Park to get their Saturday started right.    Leading the group today was one of the Fort’s youngest Q’s (Offspring) and one of the oldest (YHC).  Here is what we did:

The Thang:

Offspring on Q:

Take a lap around the park and circle up in the field by the front ot for COP:

All in Cadence:

SSHx30, IWx10, Morrocan nightclub x 20, merkin x 10/hold/shoulder tap x 10, Freddie Merc x 10, flutter x 10.

Take a short mosey to the front lot and rinse and repeat COP with more reps and LBC’s thrown in:  SSH x 50, Morrocan nightclub x 30, merkin x 20, shoulder tap x 20, Freddie Merc x 20, flutter x 20.  Complete 20 LBC’s in between each of the above exercises.

Mosey back to the field for Jack Webb.  The Pax completed 7:28 today.  The new Q was mindful of time and handed the Q off precisely at 7am.

Hand off to Senator Tressel

Pull up  the shovel flag, head up Windward Lane,  and replant it on the lake shore at Pitcairn Park.

Mosey to the lower lot at the base of the staircase and pair up.

Wheelbarrow up the first staircase, across the upper parking lot, and up the second staircase to the pavilion.  Flapjack,  rinse and repeat.

At the Pavillion, split into two groups.  Group 1 does 20 step ups while group 2 does people’s chair.  Flapjack.

Mosey back to the lower lot and down to the lake shore.  Remove your shoes and (if you like) your shirt.  Line up in the shallow water.  Start running in place and drop to the lake when the Q says down.  Rinse and repeat 4 or 5 times.

Swim out to the floating dock, find a spot on the edge and hang onto it:  20 pull-ups in cadence.

Keep holding onto the edge of the dock and then, on the Q’s command, pull yourself up and on the top of the dock.  Jump back into the lake.  Rinse and repeat 3 times and swim back to shore.

Take a minute to snap a few pictures, then pick up the flag and head back to Runde for COT.

Naked Man Moleskin:

Offspring and I were last-minute Q subs this Saturday.   Offspring is just 19.   I remember when  Funhouse brought him to his first F3 workout a few years ago,  and we gave him that classic name.  How cool it was to have him as my co-Q today,  and nice to see Funhouse and brother Brick there to support him.  Great job today, Offspring!

The decision to go to the lake was made late last night,  and my half of the workout was thrown together at about 5:45 this morning.   It’s not how I like to do it, but it’s been about a year since we’ve been to the lake,  and I couldn’t resist making the trek to Pitcairn.   Workouts at the lake are not always the best, but they sure are fun. Plus, being able to pull yourself out of water and onto a boat or dock is a life skill you’ll be happy to have when the need arises.  Technique is just as important as strength.

Some Alcatraz regulars from long ago joined us today. Aquaman was in town this week and it was fitting that he was in attendance on lake day.  Minuteman, absent for several months, also posted today.    Awesome to see you guys and we miss you!   I was also very happy to see Stallion again and hope he continues to post regularly.

As F3 The Fort closes in on our 6th year anniversary, the friendships and the fellowship among our local Fort Pax remain as strong as ever.  This past Thursday, a large group met at a local brewpub to support Cable Guy who recently lost his brother.  I was the last guy to get there and when I arrived, the Pax gave me a rousing welcome.  I felt like Norm at Cheers.   Cable Guy and YHC were the last ones there and we had a good talk.   This morning after the workout, Decibel (who was not at Alcatraz) called and asked where the coffeteria was at.   He, along with Minuteman, Aquaman,  and myself, drove out of our way to meet the WEP boys (Twister and Geronimo) at Panera for a solid 2nd F.    There are a lot of other examples of how our Pax have supported each other lately, and it’s  awesome to have that network of guys who care for one another.   More than a workout indeed!

Announcements/Prayers and Praises

1st F and 3rd F convergence this Friday, August 3 at Harris Teeter near Baxter.  3rd F discussion on IMPACT.

Children’s Attention Home meets every other Friday at 7pm in Rock Hill.  G-Fit meets at 7pm every Friday in the Fort Mill Paradise neighborhood.  If you have not attended these F3 outreach AO’s, come on out and check them out.

Prayers/praises for the Change Order’s co-worker’s son recovering from Leukemia and returning home. Prayers for F3 brother Elmer who is battling Leukemia.  Prayers for Cable Guy and his family after the death of his brother.  Praise for Minute Man whose mom is relocating to Fort Mill.

 

 

 

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Focus

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It was great to post with the 10 #HIMs at the Yard this morning. I told the Pax that we were going to play basketball and there was no need for gloves. They looked apprehensive but said “ok?” Boogie Down brought his son Julian as our FNG. Nice work Boogie Down!

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), Moroccan NIght Clubs and Overhead Claps (15x)

Mosey to the next parking lot near the station

Leg Warm-Up: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips

Mosey to the basketball courts for a quick game of Knockout followed by a 5 on 5 basketball game for intense cardio.

COP: LBCs (15x), Rosalettas (15x), Hello Dollies (15x), Flutters (15x)

Moleskin:

During the first couple of days of a recent summer vacation, I was consumed in distractions from bring present from my family. I was wasting time on my cell phone that I could not get back. I finally decided to put my cell phone in another room so it was not easily accessible. With the phone distraction removed, I was more focused and present for my family. My next challenge is to more consistently remove distractions and to focus on my priorities, like my family and God’s calling on my life.

What are the distractions? Electronic devices are a huge distraction for many of us. Some people are distracted with the past because they obsess over what they could have, should have and could have done. Some people are distracted with worrying about the future. It’s likely that the worries for the future will not become reality.

All we have is right now. Tomorrow is not promised. Yesterday is gone. Be present. Be focused.

Peace,

Deacon

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Board of Pain Week 4

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12 came out for the final week of the Board of Pain.  T-claps to Jekyl for bringing this back!  It is a great test to see where you at and everyone pushed incredibly hard today.  It was good to have Aquaman back in the fold and no surprise that he and Topham were out in front today with River Rat just slightly behind.  Looking forward to it again next summer.

The Thang:
Finish each exercise before moving on to the next. After each exercise is complete run out to first light pole and back.

  • Burpees – 100
  • Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
  • Ski Abs – 100
  • Merkins – 100 – Soprano (60)
  • Deep Squats – 100
  • LBCs – 200 – Norm (90)
  • Carolina Dry Docks – 100 – Barry Manilow (C)
  • Russian Twists – 100 – Manifold (30), Band Camp (77), Anchorman (53), Lil E (12), Trucker (???), Taz (C)
  • Mac Tar Jai– 100
  • Jump Squats – 100 – Sir Topham Hat (C), Aquaman (C), River Rat (1)
  • Mountain Climbers – 100
  • Shoulder Raises – 200
  • Mary Catherines – 100
  • Hello Dolly – 200
  • Wide Arm Merkins – 100
  • Squat Jacks – 100
  • Nippler– 100
  • Burpees – 100
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The Sweati CSAUP

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50 Pax posted to the inaugural summer CSAUP we call the Sweati (the evil, yet misunderstood, brother to the Yeti). Some rucked. Some ran. It was a perfect morning to get in some #zimamiles. Got to say it was quite a beatdown. If your were there, you know what happened. If you weren’t…#cobains. You’ll get your chance next summer. Until then…

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We are one Brotherhood

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15 came out on this mild morning, not knowing what they would be doing.  The point is, they got out of bed and came anyway.  There were no FNG’s (although there was a Kotter – Dog Pound, welcome back!) so I gave the abbreviated disclaimer and off we went.

Mosey down to the lot in front of Empire Pizza and circled up for the following warmup:

  • SSH’s
  • Cherry Pickers
  • Imperial Walkers
  • Moroccan Night Clubs
  • and Windmills

We moseyed a short distance to the lot in front of the Indian restaurant for the Thang…and what do you know, there was a white board with a bunch of things written on it.

I had called out on Twitter that this would be a moderate workout, and to some it was, yet to others it required a little more effort.  Either way, we were here, and this is what we were doing!

First thing we partnered up.  Each partner was to do the full amount of the exercises, but they were to hold each other accountable and drive to the end together.  If your group finished, you went to another group that was still going and joined in wherever they are.  Then when that group finished you joined up with another…and so on until we all finished together!  Here were the exercises done:

  • 50 Bombjacks (Single Count)
  • 50 Carolina Dry Docks (in cadence)
  • 50 LBC’s (in cadence)
  • 50 Monkey Humpers (in cadence)
  • 50 Squats (in cadence)
  • 50 Merkins (in cadence)
  • 50 Calf Raises (in cadence)
  • 50 SSH’s (in cadence)
  • 50 Reverse Crunches (in cadence)

So, as we wrapped up, everyone had completed a minimum of 850 reps of these various exercises, and those that finished earlier than others kept adding to those totals.

We finished up with a bit of Broga, and a slow mosey back up to COT where we shared a couple stories on what IMPACT we saw this past week.

Was this moderate?  You tell me.  Was it hard, absolutely (evident by all the complaining).  The point is that if we were doing this on our own, we most likely would have quit or cut corners at some point throughout the workout.  But we weren’t alone, we had our partner holding us accountable.  Take that same concept and apply it to Whetstone.  That is EXACTLY what we are doing when we commit to having a Whetstone partner (in my case, Destiny).  We hold each other accountable for day in and day out mundane tasks…we encourage each other when things go sideways…but…we do all this TOGETHER!

If you do not currently have a Whetstone partner, I seriously urge you to pray about it, and consider joining up for the program!

At a minimum, check in with a Brother throughout the week to see how they are doing, and be willing to be transparent and honest if someone reaches out to you!  Remember, WE are not worthy to judge others…but WE are called to lift each other up!

Smithers….Out

 

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Golden Corral Shovel Flag Hand Off

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We had 20 Combined for the Boot Camp  and Ruckers.

Boot Camp Work Out:

Mosey behind shopping center and circle up:

15 Imperial Walkers, 15 Mountain Climbers, 15 Wind Mills, 15 Peter Parkers, 15 Parker Peters, 10 Merkins and 15 CDD

Mosey to hill:

On Guard Rail do 14s: 13 Derkins and 1 Dip; 12 Derkins and 2 Dips…………..to 1 Derkin and 13 Dips

Mosey to Hill:  Backwards halfway  up hill then run forward- 20 Sumo Squats down the hill then alternating lunges until the 6 is in and then 10 in cadence as a gaggle.  Rinse and repeat x2.

Mosey to roundabout and lunge walk to entrance of the shopping center.

Mosey to parking lot: Backward run to first island then turn and forward run at end of parking lot do 25 CDD then run back….incline merkins until 6 is in then 10 as a gaggle in cadence.

Mosey to COT

It has been an honor to serve as the site Q.  Over the last couple of years I have seen a lot of faces come through and all are better for it.  I am excited to have my good friend Falcon Crest take over and you will see me there on a regular basis.

Remember that the next step is to get involved in volunteering in our area.  Children’s attention home and paradise both need volunteers.  Make the next step in leadership and you will not regret it.  Falcon Crest is a man doing that not just within F3 but also at CAH.  Thank you buddy!

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