1/2 Mile With Your Partner

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  • QIC: Spider-Man
  • When: 6/29/2017
  • Pax: Sugar Bug, Dark Helmet, Pappy, Cheddah, Birdcage, Netscape, Chicken Hawk, Geronimo, Router, Crash, Kielbasa, Chicken Wing, Photobomb, Vuvuzela, Sauerkraut, Novacane
  • Posted In: The Ranch

We had a really good turn out at the Ranch this week!  Some traffic on the Twitter machine the prior day may have influenced that and some pax did not miss the chance to highlight the fact that YHC has some staples that appear in just about every Q.  Partner carries and merkins always seem to find a place, but they must like it because those making the comments were some of the first to arrive.

Mosey around the main elementary school parking lot and then down to the top of the drop off circle at the middle school.  During the run we incorporated butt kickers, high knees, and toy soldiers.

Once at the middle school we ovaled up for a brief warm up.

  • Merkins (3 count down, hold, 3 count up) x15.  This one definitely played out better on paper as YHC struggled with a good rhythm on the count.  Laughs all around and that won’t make another appearance.
  • Windmills x10
  • SSH x35

Time to turn to the weinke.  Pax got into groups of 3 with the idea that size mattered.  Of course, as per the usual, Dark Helmet found the biggest guy there knowing he would have to carry him.  Catch me if you can was the call with two pax running a partner carry around the circle while the third did 5 burpees and then ran them down for a switch.  Eyes got big when the call was for 2 laps around the circle.  That translates to half a mile.  But this was a strong group and there was no concern that it couldn’t be done.  Everyone crushed it!  Somehow knowing the goal, even the hard one means, you can conquer what otherwise would scare you.  Watching the pax push each other is one of the best parts of posting.

Everyone planked it up when done and waited for the six to arrive.  Cardio up we turned to strength training.

  • Merkins x30
  • Burpees x10
  • Big Boy Sit-Ups x30
  • Deep Squats x15

Two more laps of catch me if you can and burpees.  This lap was a little slower for everyone.  Dark Helmet still ran with a Birdcage on his back…..

  • Merkins x30
  • Big Boy Sit-Ups x30
  • Deep Squats x15

Mosey back to the elementary school and line up side by side in plank.  Each pax took a turn bear crawling from one end of the plank line to the other.  After each pax completed crawling a new position was called.  We rotated between regular plank, elbow plank, and peter parkers.

Mosey back to the cars.  There was some slow movement so we took a 10 burpee penalty and dropped down for some Mary.

  • LBC x20
  • Flutter kicks – it was called out to do them Cadre Flash style from the GoRuck F3 Custom Tough.  So we did them with hands out front in a pike position.  They really suck that way….

The pax put in a very strong showing.  Thank you Backdraft for the opportunity to lead!

Announcements:

  • F3 Dads – Saturday, 10:00 WEP
  • F3 Pax in Rock Hill that is starting out and needs donations to get started.  Contact Pappy for information.

Prayer Requests:

  • Pax dealing with health issues
  • Marriages
  • Pax traveling for the holidays
  • Chicken Hawk – hosting a foster child’s two brothers this weekend.
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6

It’s not the Heat, it’s the Humidity…

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  • QIC: Sugarbug
  • When: 6/40/2017
  • Pax: Kielbasa, MP, Crawdaddy, Pitts, Skate or Die, Novocaine, Sasquatch, Wegmans, Hoser, Sherlock
  • Posted In: Varsity

11 PAX braved the thick humid morning at Varsity to join YHC for some intervals with the kind lady on my iPhone app and her never ending encouragement… at least this time more than one song played so we didn’t have to listen to 40 minutes of Soundgardens “Jesus Christ Pose”, so that was an immediate improvement from my last interval Q…

The disclaimer was disclaimed and we began with a mosey around the parking lot with some high knees, butt kickers and toy soldiers and then circled up to complete the warm up in cadence: 20 SSH, 20 Moroccan Night Clubs, 10 Peter Parker, 10 Parker Peter, 10 Windmill.  We then mosey over to the band parking lot for the fun to begin

 

The Thang:

Started with 1 minute action 20 seconds rest and then rinse and repeated with 30 seconds action and 20 seconds rest

1. Merkins

2. Squats

3. LBC’s

4. Donkey Kick

5. Dips

6. Mountain Climbers

7. SSH

8. Nolan Ryan’s

9. Box Cutter

10. Plank Jack

11. Lunges

12. High Knees

13. Dry Docks

14. Bobby Hurleys

15. American Hammers

Then we mosey back to COT for announcements and prayer

Things I learned from this Q

1. 1 minute seems a lot longer while in the middle of the exercise then it did in the kitchen the night before

2. I now have a firm understanding of if Rage Against the Machine what’s to do what you tell them

3. If you have to sit and wait for your car at the dealership after your Q you have more time for the quick BB

It was fun! Thanks for letting me lead!

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G-Fit (Get Fit) #6 and more news from Paradise

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  • QIC: Bolt, Figaro, Optimus
  • When: 06/24/17
  • Pax: Bolt, Figaro, Optimus, Comeback (FNG Minister Phil Williams from Bethlehem Baptist Church), 3 engaged 2.0's, 2 engaged FNG 2.0's
  • Posted In: G-Fit

Newly named G-Fit held it’s 6th workout in Paradise. We have been around 10 for each workout, give or take, with a mix of PAX, new ‘engaged’ 2.0 PAX and FNG’s. Generally, the G-Fit workouts have been kid-focused/managed exercises for 30-40 minutes, followed by pickup basketball games. Future Q’s and PAX, please read the Paradise prep info: http://f3nation.com/2017/06/08/paradise-q-prep-info/

#6 followed the same format. Thanks to Figaro and Optimus for getting things kicked off as YHC was talking with members from the Bethlehem Baptist Church who were having a community day that started that morning. Later in the workout, we were joined by Minister Phil who was named “Comeback”. YHC had also made a pit stop at Dewey’s barbershop before G-Fit which had a full house in the morning. Take every opportunity to engage the community when the opportunity arises and tell them about F3.

Before continuing, YHC showed the PAX a picture of Cheech and explained the unfortunate circumstances of one of our brothers. I reminded the engaged 2.0’s that we are all brothers in F3…including them! We are here to support each other in whatever way is needed. They were asked to keep Cheech, his family and the girl driver in their thoughts and prayers.

The kids are still getting the swing of exercises and cadence. In a quick write-up, we stayed on the basketball court as one 2.0 had grass allergies. Various exercises and taking turns leading. A mosey around the park followed by a bear crawl (or lunges) and some people’s chair. Back to the court for some defensive position basketball slides, etc. Then played some half court.

(At this point, YHC highly recommends use of a camera and video to record all in attendance, and do not wait 4 days to write BB. I do not recall all the names of our engaged 2.0’s and FNG 2.0’s.)

3 FNG’s. Minster Phil named Comeback for overcoming obstacles in life. 2.0 Goldman because he liked the 49’ers and had some gold in his hair. And one other 2.0 I can’t remember! Video!!!

Announcements: Bball instruction to start week of 6-26 on Monday-Wednesday-Friday, 10:00 am. All kids come out and volunteer instructor or support help wanted!

Prayers: For Cheech’s family and the girl driver. Figaro took us out.

FOR PAX TO HELP WITH OUR EFFORTS: We have been reaching out to the community, specifically the churches in the neighborhood, to have times for PAX to meet and talk about F3. More times to come, but we need volunteer PAX to be available the 2nd and 4th Mondays to meet a men’s group at Bethlehem Baptist Church. The contact is Minister Phil Williams, cell 704-301-2168. Feel free to attend on your own or let Bolt and Deacon know.

There is also a much bigger item in progress in Paradise called the “Paradise Community Initiative.” This initiative is community focused and is designed to bring together residents, organizations, businesses and volunteers under one “umbrella” for better organization of events and communication to the community. Stay tuned for more info within the coming weeks.

Aye! Bolt

 

 

 

 

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Damp, Dirty, and Itchy at Pantheon

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  • QIC: Old Bay
  • When: 06/28/17
  • Pax: Cornhole, Rad, On The Rocks, Straight Up, Yoshi, Fish Sticks, Shark Bait, Diesel, Jekyll, Zima, Tres, Sputnik, Kaiser, Nuke, Old Bay
  • Posted In: Pantheon

What an amazing morning it was, especially for a mid-summer gloom (weather-wise – “amazing” wouldn’t be the word to describe the workout). Temps in the lower 60’s, and modest humidity compared to normal/recent soupiness levels. YHC was pleasantly surprised at the turn-out, given that The Abyss was celebrating it’s 1 year anniversary, with Dark Helmet on Q. We also had a couple 2.0s join us, though Sharkbait can hardly be considered a typical “2.0” since he is faster than most other pax. FNG “Yoshi” was the other 2.0, and belonged to Straight-Up. Great to see youths up early to put in some hard work!

Mosey to west side of school.

Warm-up COP

  • SSH – namo-o-rama style where instead of counting, each pax said their name, working our way round the circle
  • 1 burpee
  • Windmill x 10 IC – Jekyll and Zima mocked the name-o-rama by trying to repeat with this exercise – thanks guys
  • 2 burpees
  • Imperial Walkers x 15 IC
  • 3 burpees
  • cherry pickers x 10 IC
  • 4 burpees
  • Mountain Climbers
  • Peter Parkers

The Thang
Mosey to back of school for ascending curb crawls (1-10)

  • bear crawl to opposite side then do 1 merkin
  • crab walk back and do 2 dips
  • bear crawl back then do 3 merkin
  • crab walk back and do 4 dips
  • repeat going back and forth until you reach 10 dips

Mosey to the Amphitheater – Partner up for some Dora 1, 2, 3

* 100 Bombjacks (partner bear crawls to first sidewalk – then runs back following sidewalk around
* 200 American Hammers (L+R = 1) – Partner bunny hops up to 2nd sidewalk – then runs back following sidewalk around
* 300 Sumo Squats – Partner runs to 3rd sidewalk – then runs back following sidewalk around
* Concluded the amphitheater work with a charge up to the 4th sidewalk, 5 burpees, and return to the stage

Mosey to the field:
* Tunnel of love (crowd favorite, especially those allergic to grass)
* Seal-team sit-ups to 20 (single count)
* Partner push-ups to 100 – both partners in plank position, but each partner takes a turn cracking out 10 merkins, until 100 is reached. Done in cadence (single count).

Ab Work

  • Flutters x20 IC
  • Chop sticks x20 IC
  • LBCs x20 IC

Thanks to Fishsticks for allowing me to Q Pantheon, and for great support and hard work of the pax. Also a quick shoutout to those taking F3 out to the community (like Paradise and CAH). They set the bar for being #HIMs and are helping define what F3 is all about.

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Cheech Strong in The Fort-6/24 Convergence

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  • QIC: Longshanks, CSPAN, Old Bay, Flat Tire, What Did, Walker, Geronimo
  • When: 6/24/17
  • Pax: Anchorman Andretti Assassin Austin Powers Backdraft Barry Manilow Bass O'Matic Beacon Bear Grylls Big Papi Birdcage Blue Hair Boeheim Bolt Cake Boss Cash Cha Ching Change Order Chedda Chicken Hawk Copperfield Corn Hole Cotton Eye Craw daddy CSPAN Dark Helmet DaVinci Decibel Deep Dish Double D Drop Thrill El Camino Enron Falcon Crest Favra Flacco Flat Tire Flux Frat Boy Freon Gears Geronimo Gilligan-FNG Gilmore Ginsu Green Monster-FNG Hasslehoff Hat Trick-FNG High Hat Huckleberry Hurler Jeers Jeeves Jiffy Lil E Longshanks MacGyver Magnum Main Frame Margo MASH Maximus Mission Impossible Moulder NASA Neymar-FNG Novocain Old Bay Olive Pappy Photobomb Pusher Quack Attack Rebel Repeat Rock Thrill Romeo Royale Santini Shady Shaffer Shakespeare Six Shooter Slinger Smithers Smuggler Spiderman Spitz Spud Tater Thin Mint Uncle Kracker Vernon Walker Wegmans What Did Witch Hunt Wrecking Ball Zima
  • Posted In: Millllkshake

June 21 changed the lives of many because of one man’s approach to life. Today we came together to honor Cheech aka John Flanagan, one of our F3 brethren who was called home to the Lord. We had 99 men from The Fort and surrounding areas but the number was 100 because Cheech was right there with us. We know this because what happened to Cheech could have happened to any one of us, and so that gives us all this connection we in F3 can only explain from being part of this PAX beyond our town of Ft Mill, SC  but across F3 Nation.

The Thang:

  • Longshanks on Q at 0515 takes 21 for a 5 mile run to our mothership AO, The Fort. Once there they plant the Shovel Flag with a sleeveless shirt in honor of our fallen PAX Cheech. The crew heads back to The Yard for the main event.

 

  • CSPAN on Q at 0515 with crew of 7 for a ruck through the woods before the boot camp.

 

  • Old Bay on Q – Moderate:COP Warm-up
    * SSH
    * Windmills
    * High-knee around 1/2 the circle
    * Imperial walkers
    * Low Slow Squats
    * Toy Soldiers around 1/2 the circle
    * Merkins
    * Hello Dollies
    * Butt kickers
    * Flutters
    * Plank JacksCone drills -Zig-zag cones pattern:
    * Line up for run through by all (backwards run to start)
    * Shuffle through by all (backwards run to start)Zig-Zag Cone Drills
    * Line up for run through by all (backwards run to start)
    * Shuffle through by all (backwards run to start)
    Partner-up for flap-jack work
    1. LBCs –> lunges
    2. American Hammer –> bunny hops
    3. Peter Parkers –> Karaoke
    4. Flutters –> backwards lungesMosey to basketball goal for “One-Shot Basketball with Bucket o’ Pain”
  • What Did and Flat Tire on Q Traditional:

 

  • 30 + HIM took to the boot camp beatdown by WhatDid and Flat Tire. With what did on Q to kick off the beat down, we moseyed to the parking lot to circle up.- 25 SSH IC
    – 15 Moroccan night clubs IC
    – 15 windmills IC
    – 20 Mountain ClimbersWith a brief pause to recognize that Cheech lived an intentional life and achieved a goal of running 1,000 mikes in 2016.. the pax collectively banged out 1,000 merkins IC and loud.Then we moseyed to the bottom of the entrance/exit driveway for some Dora. The thang:100 LBC
    200 squats
    300 jump squatsWhile P- did the move, P2 ran up to the hill backwards then back down and switch.There was great mumble chatter on the increasing pain of the Dora. I reminded the pax that in life each day throws an elevated challenge to us and that because of what we accomplished before, we can meet that challenge. So yes, elevated pain was warranted.With that, the Q was handed to Flat Tire for some more pain!Hand off from What Did. Mosey back up the hill (finally) and Switzer in the side lot. YHC spoke some more about Cheech. He was just like us. He was one of us. He was us. We think about the tragedy of his passing and the family he left behind. Romans 12:15 says to “rejoice with those who rejoice and mourn with those who mourn.” We mourn the loss of our brother. But it also says in 1 Thessalonians 4:13 that we don’t grieve like those with no hope. Cheech had hope because he was a committed follower of Christ. He believed that Jesus died for his sins and through the finished work on the cross, he was forgiven and saved. He and his family and friends know his eternal destination is secure. The PAX was encouraged to make sure their destination is secure as well. AYE!Grab some curb for 20 dips OYO. Stay on the curb for round the clock merkin set. Start at 15 past the hour for a set of 10 merlons with left hand up on curb. Switch to 30 past for 10 Derkins. 45 past for 10 merlons with right hand on curb. On the hour for 10 inclined.Partner up for ab work. 2 sets each of partner assisted big boy sit ups and leg lifts.Mosey up to the school and grab some wall. Peoples chair in tight formation. First PAX peeled off for burpee broad jumps down the line then back on the wall. Crowd pleaser and everybody got a turn!

    Just enough time left for an encore. Australian Mountain Climber (complements of Rock Hill PAX). Balls to the wall then 10 inverted mountain climbers in cadence.

     

  • Geronimo and Walker on Q Black Diamond:Mosey to pump station on the jeep trail on the east side of campusShort disclaimer
    Short warm up/stretchingBreak into buddy teamsGoal
    Take the hill!
    1st man starts doing Merkins at the first cone
    10 reps after 2nd man moves to the next cone and starts doing merkins
    1st man runs as fast as possible past the 2nd man and signals he is passing.
    Upon reaching the next cone he starts doing merkins
    2nd man does 10 more merkins after the signal and runs as fast as possible past the 1st man signaling as he goes.
    Repeat until all PAX take the top of the hill.Recon the area.
    Form 4 man teams
    Each team is given an area to “recon”
    Upon arrival at the location teams find their flag for further instructions:Location 1 and 2
    Sprint approx 100 yards
    20 Bomb Jacks
    Sprint approx 100 yards back
    40 MerkinsLocation 3 and 4
    Sprint 10 yards
    5 Burpees
    Repeat until reaching the other end of the Football fieldLocation 5 and 6
    Sprint across the lot carrying 1 brick at a time (2 bricks)
    50 Flutter Kicks
    Return the Bricks to start 1 at a time
    50 Flutter KicksLocation 7 and 8
    20 Derkins
    Lap around the Playground
    20 Dips
    Lap around the Playground
    Repeat 3 times for 60 reps total

    Area Secured…

  • Turn over to Walker for further instructions.20 merkins, 20 squats – 5 rounds, 10 plyo merkins, 10 squats, 20 diamond merkins, 10 squats, 10 merkins with right palm down, left backside of hand down, 10 merkins with left palm down, and right backside of hand down, 20 merkins with backside of both hands down, 10 jump squats, 20-10s using a squat thrust as the exercise – for this routine you work hard as you can for 20 seconds and then rest 10 seconds for a total of 8 cycles. This adds up to 4 minutes of pretty intense work. I probably had us do a few more merkins and squats but I can’t remember all of it.

 

 

COT:

99 counted off and did namearma with 4 FNGs, Neymar Hat Trick, Green Monster and Gilligan.

YHC with some words on why Cheech is in each of us and it’s up to us to live like Cheech did.

I had 3 things that I was left with after the news of Cheech. So here we go…

First, Stinger from charlotte wrote a BB and spoke about “no wasted days”. I asked Anchorman to cover this as it really spoke to him as well. In summary;
-each day is a gift
-live with intention and purpose
-find who you are and who’s you are—–this is critical in the peace that Cheech had in life and his wife in this aftermath. 

Second, I saw picture of Cheech and family at Disney World. He was a man that had it all together and life was good.
In his F3 life he was being very intentional as well.
-1st F–challenged himself to running 1000miles and posting regularly
-2ndF–on Friday June 23 an FNG posted that Cheech invited. He was social and funny
-3rdF — Cheech was leading 3rdF study on Peter/Jesus relationship recently and I find it interesting as many of us approach Jesus the way Peter did.

Peter Walked and knew Jesus but did not change until he had encountered the resurrected Jesus.
We all might have heard of Jesus or think we know him, but have you encountered him?? Have to invited him into your life and made him Lord? I ask because just like Peter, Cheech was sold out for Jesus by the way he was living his life. Truly “I am 3rd”.

Third, Cheech seemed to be doing everything right yet still bad things happen We are left asking, why do these things happen? Why if even I’m doing the right things I still have storms in my life?

How many of us when hearing this story immediately thought the driver was at fault??
Cheech did everything right how could it be anyone’s fault but the drivers??

This reaction is evident of sin, naturally in us and also brokenness in the world, not God’s intention,  It creates disorder in Sky Q’s original order and when you have disorder bad things happen.

Before I go on, continue to pray for Becca, the driver of the car. Teenager who’s life has changed as well. God bless her as she has a strong faith and may God use her as he wills and all of this Glorifies him.

Cheech had order in his life in a disorderly world. We can learn from Cheech and I believe this is how we honor him most. Some things I learned about Cheech in two days;
He knew his Lord and Savior Jesus Christ
He loved his M and “loved loving his M”
He was a dad that was present and full of grace
He worked his way up in his company from part time to being a leader for 19yrs
He was a deacon and leader in his church
He was a leader in his community full of life and pouring into others around him.

Through knowing and encountering Jesus, Cheech had order in a disorderly world that gave him Peace and his M peace, and you too can have this peace.
No wasted days and leave no doubt of who you are and WHOS YOU ARE.

Thank you Cheech, thank you Jesus, and thank you PAX for allowing me to be a part of something that is way more than a workout.

Cake Boss 

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Reinforcing our foundation at Block Party

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  • QIC: Popeye
  • When: 6/27/17
  • Pax: Fusion, Dollywood, Bubble Boy, FEMA, Apache, Power Hog, Stang, Hee Haw, Kielbasa, Tinsel, Twister, River Rat, Air Borne, Italian Job, Pitts, Cooter, MacGyver, Corner Stone, Pony Tail, Kasey Jones, Popeye QIC
  • Posted In: Block Party

To close out the last #RockRegion invasion of the Fort YHC was given the great honor of Qing at Block Party. I am humbled to be asked to lead a fine group of men into uncharted waters for myself. I have never Q’ed a Fort area workout and early reconning was needed to find what Popeye likes to do……… stairs.   Thanks was given to the Fort PAX for the foresight  to bring F3 to Rock Hill.  The Fort is the Foundation for the Rock Region so today we worked on our foundation… aka legs.

The Thang –

Warm Up

  • 15 (IC) SSH – (I was given some type of warning from Twister about not being loud but I didn’t hear him)
  • 15 (IC) IW
  • 15 (IC) MNC
  • 15 (IC) Negative Merkins

Mosey

To the wall at the parking lot next to the springs building

  • Heads Shoulders Knees and Toes in Peoples Chair… The plan on the winkie was to just go to 15, but since YHC couldn’t hear anyone counting we went to about 30.

Mosey and stop for Apache to lead us in the pledge of allegiance.

Mosey to the stairs right at the end of main street.

  • 10 Squats
  • Run the stairs
  • 10 Monkey Humpers
  • Run Stairs Double steps
  • 10 (L&R Leg each) Bulgarian Squats
  • Floating Steps running the stairs
  • 10 Sumo Squats
  • Jump Squat the stairs

Rinse and Repeat – SSH waiting  on the 6

Mosey to the hill leading up to the parking lot of the Springs Building

  • Nur the hill
  • 10 ranger Merkins
  • Run down
  • Nur the hill
  • 10 ranger merkins

Mosey to the parking lot

10 rows of Bear Crawl Merkins.

Mosey back to the COT.

Run the hill at the COT and back

  • 10 (IC) SSH –
  • 10 (IC) IW
  • 10 (IC) MNC
  • 10 (IC) Negative Merkins

Done.

Earlier in the workout  I asked the PAX if they knew the what the greatest Naval Recruiting video of all time is? Answer: Top Gun.

In that movie Maverick made the job look fun & easy, but he was just one guy. In Real life that one pilot has 5000+ men now women behind him making sure he & the multi-million dollar aircraft get off of a floating runway.  Not to mention we watch Top Gun in my Navy A School of what NOT to do on the flight deck.

In reality when an aircraft carrier starts flight ops the ship captain turns the ship into the wind not away from it.  Many times we get our ship of life turned into adversity, just like the Flanagan Family Lexington is facing right now with the loss of Cheech. We saw F3 brothers from all over the country rally to Cheech’s family. To launch an aircraft it starts way below decks in the engineering space create steam to power the ship and put steam in the catapults. The cooks who feed the pilot, to the parachute gear riggers, to blue, purple, red, green, and yellow shirts – the enlisted plane captain who gets the jet ready so all the pilot has to is get in an flight right into the wind and complete his mission.  I am comforted to know that if a tragedy would strike here or with me – we have thousands PAX everywhere that would take care of your or my family.

Let just hope we are not put to the test.  However in the end Sky Q gets all the Glory not Maverick.

Aye! Popeye OUT!

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Deuces Wild at Footloose

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  • QIC: M*A*S*H
  • When: 6/22/17
  • Pax: Old Bay, Destiny, Beacon, Short Sale, Gilmore, Deep Dish, Twister, Spitz, Casey Jones (FNG), Flacco, Barry Manilow, cspan, Airborne, Lugnut, Asphalt, Bass-o-Matic, Cotton Eye, Culture Club, Spark Plug, Anchorman
  • Posted In: Footloose

Great showing at Footloose for a long overdue VQ from YHC.  Little warm out and someone turned on the humidifier.  21 gathered including a FNG prior to YHC issuing the disclaimer and starting a mosey around the block to the St. Johns parking lot for a warm up.  The warm up consisted of:

  • Windmill x 10
  • SSH x 15
  • Imperial Walker x 10
  • Peter Parker x 10
  • MNC x 10
  • Parker Peter x 10
  • Squat x 10

After finishing the warm up, we moseyed back to the First Baptist Parking lot.

The Thang:

After arriving at the parking lot, the PAX partnered up, size or ability didn’t matter, and commenced to embark on the first set of exercises.  PAX 1 would execute a set of exercises while PAX 2 would run across the street and up / down the church stairs.  Rinse and Repeat 4 times, trading off on the exercises and the running.  Exercises consisted of the following:

  • Box Cutters
  • Plank Jacks
  • Apollo Ohno’s
  • LBC’s.

The PAX then ran to the back of the parking lot where all were introduced / reacquainted to the Dirty McDeuce.  The PAX engaged in 3 sets of 12 reps followed by a lap around half of the parking lot.  Exercises were a fun variety of legs, chest and core.

  • Set 1 – Squats, CDD and LBC – take a lap
  • Set 2 – Lunges, Merkins, Flutters – take another lap
  • Set 3 – Shoulder Taps, Sumo Squats, Rosalitas – you get the picture, take a lap
  • Set 4 – Monkey Humpers, Hello Dollys, WAM – Final Lap

As if that wasn’t enough, the PAX moved over the nearby wall for 2 sets of dips, incline merkins and calf raises.  We then moseyed back to COT for a short round of Mary and then called it a morning.

The PAX welcomed a FNG, Casey Jones to the gloom however not all was cheerful as the group delved into prayers and praises.  This morning, we all discussed our F3 brother #Cheech  from Lexington.  Our hearts were heavy knowing that one of the PAX was seriously injured.  We asked for healing mercies for Cheech and comfort for the family and for the person driving the car that hit him.  We asked for blessings for family, co-workers, both current and former, for those hurting and those traveling.

Lastly, I am thankful that Pusher stayed with it for 3 years to get me out here.  it truly is a blessing.  Just sorry it took so long to Q.

Very Respectfully, M*A*S*H

 

 

 

 

 

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Pre-Blast: RH 20mile nite ruck

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  • QIC: Bounty
  • When: 07/08/17
  • Pax: ALL F3NATION
  • Posted In: Pre-Blast

Who: All F3 pax

What: 20mile night-time ruck through Rock Hill

When: 7/8/2017 starting at 2000, ending approx. 0200-0300

Where: Starting at Impact Church in Newport and ending at Impact Church.

Why: Pathfinder, Goruck Training, Mastodon Training, Fellowship, Experience, Fun, Challenge

The Thang: With all the ruck events coming up and the interest in rucking, I decided to map out a course that will benefit any who decide to participate. Those in Pathfinder can use this as a requirement, those wanting to do a Goruck or Endurance event can use for training, or if any just want to come out and participate in full or in portion should come (don’t have to do the whole 20miles if you don’t want to).

We will ruck through Rock Hill to the river and back mainly on Cherry Rd and Celenese Rd. This is not a timed event so any and all are welcome to join in. There will be several rest stops along the way to grab a bite, grab a drink, change clothes, stretch, etc. The only requirement is a positive attitude, 30lb ruck, a headlight, and some reflective clothing or strips. See map my run link below for route: and yes…I know it looks like a spearhead…hahahha

http://www.mapmyrun.com/routes/view/1565934379

 

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PREBLAST—The Fort-July 4th Convergence:Birth of a Nation,Birth of THE FORT

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  • QIC: CSPAN, Cake Boss, Santini, Double D
  • When: 7/4/17
  • Pax: All PAX
  • Posted In: Pre-Blast

We are just shy of 5 year anniversary of F3 The Fort being born. We are Celabrating 241 years of the birth of our Nation. How does one relate to the other…..Leadership!

It took men to think outside the box to create our Nation, the best in the world and a beacon of hope for so many. F3 was and is outside the norm of our culture and it took men to realize……we can be better!

Join us on July 4th as we celebrate our United States of America and F3 Nation: The Fort and the leadership it took to make us all better for generations to come.

Here’s the Plan:

WHAT: Pre-Ruck

  • Q: CSPAN
  • Launch from WEP 
  • Time 0515

WHAT: Pre-Run – Panera to WEP and Back post Bootcamp

  • Q: Cake Boss
  • Launch from Panera Bread Kingsley
  • Time 0515

WHAT: Bootcamp for all levels

  • Q: Double D & Santini
  • Launch from WEP
  • Time 0600

2nd F at Panera Bread post workout.

Bring family, friends, neighbors, FNGs!!! Let’s get better together and celebrate the greatest Nation in the world!

Cake Boss out!

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