First Ever PreRun Backblast #CheechStrong

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  • QIC: Longshanks
  • When: 06/24/2017
  • Pax: Runners of The Fort and The Rock
  • Posted In: Pre-Blast

Today in The Fort we held a Convergence to honor the memory of our F3 Lexington brother Cheech. As with all things in The Fort we must PreDo somnething. There was both a PreRun and PreRuck option starting at 0600 before the 0700 Main Event. Convergence held at The Yard as it allows for more Parking. The Fort at Walter Elisha Park is the Original Fort AO. Luckily its only 2.6 miles away.

The Thang

Disclaimer given about sticking together and making sure you always have another runner with you. Route was given and we grabbed a shovel flag to take with us as we ran the 2.6 miles to The Fort AO. The shovel flag passed through many hands as we made our way and it was always in the front of the PAX. Once arriving at Walter Elisha Park, the flag was planted in its normal spot, with YHC’s sweaty sleeveless shirt around the shovel. The 2.6 miles back to The Yard were at your own pace with all PAX returning in time for the main event.

Moleskin
1. To my record, YHC Believes this is the first ever PreRun Backblast written in the history of F3. YHC may be wrong (likely) but I doubt it.

2. Those that know YHC know that sometimes I’m short with my words, sometimes I’m long with my words, and sometimes my words make no sense. I’m guessing you’ll get 2 out of 3 on this one and 2 out of 3 ain’t bad. Honestly I felt God had put these words on my heart since Wednesday and this is how I get to share them.

3. First off, I didn’t know Cheech. When asked prior to the Main Event how many PAX knew Cheech, not a single one raised their hand. But if you think about it, we all know a Cheech in the PAX we workout and post with. That #HIM probably goes by another name but we all have at least one in our midst. The guy that loves the Lord. The guy that would do anything for his wife and kids. That guy that is intentional in what he does. The guy that is always wearing his reflective vest, headlamp, and flashers. Right now that guy is already coming to your mind. Like I said, we all have a Cheech among us.

4. YHC was asked why we left the flag at The Fort and why YHC left his sleeveless shirt. The easy answer. I don’t know. Felt like the right thing to do and it’s what God put on my Heart Thursday morning as Cake Boss, CSPAN, Saturday Site Q’s, YHC and few others tried to plan out the Convergence. Personally, YHC thinks it symbolizes a single spirit at The Fort while we honor his memory at The Yard. Just as Cheech in now doing the Lords work at the Best AO ever – Heaven, while we’re still in this broken world doing the best we can knowing one day we’ll be called home to the Best AO ever.

5. The reality in life is that we all will have grief and struggles and things we don’t comprehend as to why they happen. I think of brothers like Olive and Spud and Stang and others that lost children way too early in life. I think of Cheech and Papa Smurf and the countless others gone too soon. Not to mention those that have lost a parent, grandparent, brother, sister, spouse, or close friend. We may go though a divorce or have friends or family going through divorce. Or add in whatever struggle or grief that is in your life. We all have them as we were never promised an easy life. And just as we all have different griefs, we all grieve differently.

6. 3 years ago today, June 24th, my dad passed away from Pancreatic Cancer. He was 66. YHC had just started attending workouts on Saturdays a few months earlier (and I wasn’t even attending those regularly). What stood out to me, was the outpouring of support from guys I had met only 1-2 to guys I had never met at all. Thats what makes this group special. What makes it different. We sweat together, we bleed together, and we mourn the loss of those around us, TOGETHER.

#CheechStrong #SleevelessforCheech

Shanks out

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  • QIC: Airborne
  • When: 06/23/17
  • Pax: Tesh, Assassin, Peabody, Airborne (QIC)
  • Posted In: The Hive

The Thang:   Another steamy South Carolina morning when the Q rolled up right on time. It was another 50 shades of pain work out with the best workout music ever.   Olivia Newton – John did not make playlist. Nevertheless, this was a physical work out.  The PAX know how much I love pushing the rock, the more time with the kettle bell, the better.   After a quick mosey around the parking lot, followed with some windmills, Merkins and Morrocan Night Clubs, we were ready.

50 shades of pain is exactly that. You do 50 repetitions of each exercise with 150 yard run in between each exercise. The first tune out of the speakers was Iron Man. How fitting when you’re pushing the rock

50 KB swings

50 KB lunges

50 chest presses

50 Goblet Squats

50 Upright Rows

50 Concentration Curls

50 American Hammers

50 One legged dead lifts

50 Skull Crushers

50 KB Flutter Kicks.

as with all of my workouts that I lead recently, I’m ending it with the Glute Midius’s burn out.  It is a series of seven exercises designed to strengthen that muscle which dramatically increases hip and the alignment. It was pioneered by Dr. Peter Attia  Who in addition to being a doctor is also a long distance performance athlete. The best quote that captures the true burning pain of this exercise was uttered by the Site Q, “My side ass really hurts right now”.  After some announcements and uplifting our F3 brother Cheech’s Family, Airborne led us out.

 

 

 

 

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Unity at The Swamp 06.23.17

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  • QIC: Dark Helmet
  • When: 06/23/17
  • Pax: Flea, Mr. T, Cornhole (Respect), DaVinci, Kenyan (Respect), Rad, ChaChing, Royale, Short Shorts, NASA, Lil E, Hasselhoff, Mainframe, Gecko, Gears, Longshanks, Tarantino, Boeheim, Router, Dark Helmet (QIC)
  • Posted In: The Swamp

4th Q this week. 4th BB. I should really check my calendar and spread these things out more before I say yes…

Flea is a guy who gets it. He’s all in. He took the red pill, and I love him for it. He’s always willing to jump in to help with anything. He even volunteers to do things he has no idea how to do, simply saying, in essence, “I’m a quick study. Let’s get to work.” He didn’t hesitate when I asked him to take the first part of the workout today either.

The Flea portion looked like this:
Mosey to the fountain to warm up:
We did SSHs, Windmills, Imperial Walkers, Squats, Merkins, and Moroccan Nightclubs and the cadence was clear and the count was high… Just like we like it.

Then we moseyed over to the front of Target for a Red Ball Beatdown. Alternate Lt. Dans and Bear Crawls between each ball. That sucked. When we finally all got to the end of the building, he handed it off to YHC.

We briefly talked about what had happened to Cheech and the horrible thing that it is, then we talked about how unity helps us through hard things, and to point up the idea of unity, we would stay in step and in cadence the rest of the workout. Here’s what we did:
– 10 Burpees (all exercises in cadence)
– 25 Flutters

Mosey to Gander Mountain in formation singing Jodys all the way…
– 24 Makthar N’Diayes (12 each direction)
– 24 Grave Diggers (12 each side)

Mosey to Valvoline Station (singing and shuffling)
– 25 Squat Jumps
– 25 Rosalitas

(I feel like there was another stop in here, but I can’t remember… Maybe there wasn’t…)

Mosey to Fountain (we wouldn’t stop now)
– 25 box/bench jumps
– 25 dips

AYG back for a little Mary to end our time…

============

NMM:
I’ll make a couple statements here…
1. Let’s keep taking care of each other. We all need it.
2. Let’s all try and be more like Flea. Let’s not let obstacles be stumbling blocks to progress, let’s make them stepping stones, Aye?

Helmet, out.

 

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PreBlast – VQ Summer 2017

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  • QIC: Ginsu
  • When: 07/11/17
  • Pax: Double D, CakeBoss, Pusher, CSPAN, Maximus, Tressel, Funhouse
  • Posted In: Pre-Blast

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q at TheFort and then give them the opportunity to do so.

As such, I’d like to announce VQ Summer 2017. #VQS17 will entail 2 parts:

  • Q School – Q School will take place weekly at Block Party for 4 weeks (July 11th, 18th, 25th and August 1st). Q School will be led by some of our most experienced Qs (who are still trying to perfect their craft as well).
    • Q101 – 3 weeks (July 11th, 18th, and 25th) – Perfect for VQs – Come learn the basics of Q’ing.
    • Q201 – 3 weeks (July 18th, 25th, and August 1st) – Great for everyone – Slightly more advanced and detailed.
  • VQ Month – September 2017 – SiteQs will make every effort to involve a VQ in every workout, either leading the complete workout or leading the warmup.

This is a great opportunity to work together to develop new leaders not only within The Fort region of F3, but also within our communities. Contact Ginsu, Double D, Cake Boss or Pusher with any questions.

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It’s a sad, sobering day. #SleevelessLikeCheech at Poopdeck

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  • QIC: Dark Helmet
  • When: 06/22/17
  • Pax: Andretti (Respect), Flea, Shakespeare, Twitter, Kenyan, Sparkle, Austin Powers, Flux, Royale, ChaChing, Olaf, Wild Thing, Valley Girl, Six Sigma, Witch Hunt, Never Never (FNG), Dark Helmet (QIC)
  • Posted In: Poopdeck

I have a special place in my heart for the Pax of Lake Wylie… It was good to pull up and see a lot of farmer’s tans and previously unbeknownst tattoos as 17 (I think maybe a record for this AO?) men posted with no sleeves because we wanted to show solidarity and maybe even work through a touch of the complex emotions that come along with something like what we learned of last night and this morning.
In case you are reading this without context, a Member of F3 Nation in Lexington, SC, John Flanagan – F3 Cheech was hit and killed while running. It’s an absolute tragedy, and a little hard to wrap our heads around…
We started with an extended disclaimer (FNG and current events led us to that) and then brought it in for a quick Ball of Man to pray for safety for us, but more especially peace for Cheech’s family. Two young kids and a dedicated wife had their father and husband taken away… Then it was off to The Thang:

When you Q 4 times in a week, you get a little stale, perhaps… So rather than go crazy and get creative, and candidly since a little wind was taken out of the sails due to the present circumstances, these men got a repeat of Tuesday’s workout at The Colosseum.

Warm Up lap around the Bowl n Bounce with a little dynamic stretching
Circle up in front for Windmills, Moroccan Nightclubs, Merkins, Squats, SSH, etc.
Then we moseyed to the lot over behind the Bagel Boat for the Main Event…

Split Pax into two groups. 1 runs across the lot and back while other group does the exercise with INTENSITY, AMRAP until the other group gets back.

We did:
– Squats
– Mountain Climbers
– Squat Jumps
– Shoulder Taps
– T-Merkins
– Lunges
– Merkins
– SSH
– Flutter Kicks

Moseyed back toward COT for a quick wall sit and 10 count BTTW, then COT…

============

NMM:
There was actually a fair amount of funny stuff that happened during this workout. It would be easy to not mention it because of the somber tone of life at the moment… but here are a few things anyway…
– As is apparently par for the course, the Cat Lady made threatening gestures toward us with her car… Long story, ask Royale.
– Olaf without meds is a thing to behold… He never takes them before a workout, but today he was in rare form…
– Austin Powers (British) is Qing two days after Independence Day. After making jokes about Revolutionary War round 2, DH said something that was supposed to sound British, but sounded more like, as Witch Hunt put it, all the Axis Powers combined into one accent… Thanks for the history lesson…
– Andretti stated more than once how he doesn’t care for sweaty men
– Witch Hunt has a tattoo of his old girlfriend’s name on his shoulder. Not really, but it was fun to bust his balls about it.

That’s all I got at the moment… Gotta get another Q ready for tomorrow.

Helmet, out.

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Honoring the Fitzgerald 7 at The Abyss

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  • QIC: NASA
  • When: 6/21/2017
  • Pax: Senator Tressel (Respect), Andretti (Respect), Royale, Vinny, Change Order, Tarantino, Austin Powers, Cornerstone, and NASA
  • Posted In: Abyss

When thinking of a weinkie for the Q at The Abyss I was pretty much drawing a blank (no smarty pants comments). Long hours at work tend to do that. I knew I had to bring it, but not kill folks or make them never want to return. When perusing the BBs from other workouts I got alot of good ideas, but nothing really jumped out. I did not want to do ANY running for the 16mi ruck for H&C pretty much hammered my feet – they still hurt when I woke for this Q. I took a break and then saw something on the Pathfinder Facebook page that totally struck a chord with me. This weinke is not a NASA original.

The morning was totally icky nasty warm, humid, and just dank wet with steadily light rain showers. Abyssmal conditions. PERFECT!! As the clock drew closer to launch time there was a good group of PAX committed to making themselves better and stronger, regardless of the conditions. No FNGs, brief disclaimer made (modify if needed and don’t die). Time to get after it.

Brief run around the main parking lot to a smaller lot on the side of the school for the COP:

SSH x 20
WM x 20
IW x 20
MNC x 20
PJ x 20
Honeymooner and Downward Dog x 2

Pretty much a standard NASA COP. Heart rate is up, all muscle groups warm and pliable. Then another short run to the back lot of the school for the main event.

7s to Honor the Fitzgerald 7

The recent tragic maritime accident between a huge container ship and the Navy destroyer USS Fitzgerald off the coast of Japan claimed the lives of 7 brave souls. In honor of those 7 we did a HIIT 7/7/7 workout – 7 reps of 7 exercises done 7 rounds. No rest when transitioning between exercises, no running from one point to another (a first for a NASA Q), no cones (another first). Everything done right in one spot together as a group in a nice, not too quick, cadence  – to replicate how a group of soldiers exercise at boot as well as to make sure we get the most out of every exercise, focusing on form instead of finishing first.

First group of 7 exercises:
* Merkins
* LS Squats
* LBCs
* Flutters
* Lunges
* Burpees
* Plank Jacks

PAX got through all these pretty well. We took a short break after every even # round long enough for very brief moleskin discussions. We completed all 7 rounds, and man we felt it!  Then we moved to the playground equipment for the next group of exercises.

Second group of 7 exercises:
* Derkins
* Inclined LBCs
* Hip thrusts
* Dips
* Hello Dollys
* Pull Ups
* American Hammers

We only got through 3 rounds of this group of 7s before we ran out of time. The PAX did great!! Good mumblechatter, alot of support and encouragement. Love it!!

Next time – more leg work (won’t be favoring my feet) and no COP.

Slow Indian run back to the COT just in time.

Announcements:
* CAH Guidance this FRIDAY 7pm, Decibel! on Q
* F3 Dad’s workouts are BACK!! Saturdays in July, 10am at WEP
* Mastodon CSAUP in York
* River Rat Run overnight camp CSAUP
* New Fort Logo shirts out
* Ragnar is coming!
Prayers and Praises:
* Praises for the PAX disregarding the weather in their quest to get better
* Prayers for Royale, his Dad, and his family
* Prayers for Vinny’s Dad
* Prayers for Cornerstone’s daughter and his family
* Prayers for Qwerty, Mr T, and all the PAX going through their struggles. Be there for them.
* Prayers for Cheech in Lexington

Moleskin – The Fitzgerald 7 and Faith

What struck me when I came across the 7s in honor of the Fitz 7 workout idea on the Pathfinder page was not so much the workout. Yes, it was a great idea someone came up with for a weinke. But it was mainly the thought of how these sailors died and how I tied them to our theme of the month – Faith.

Some of the sailors on board the Fitz were asleep when the two ships collided. They did not see their end coming, being taken suddenly and unexpectedly to be with Our Lord. Same thing for the motorcyclist who perished this weekend in Rock Hill, and Cheech in Lexington. Those tragic events made me think about how precious yet sometimes fleeting life is, and that at ANY moment your life can end in a myriad of ways. It is a fact of life that is always right smack dab in front of us, yet most people never even think about it or acknowledge it. They do not want to think about it. But we ALL need to be and should be prepared for it.

A soldier HAS to be prepared for that (I was not a soldier so this is in my perspective). They willingly, knowingly, voluntarily put themselves in harm’s way, understanding that they may not walk away from it. They are (hopefully) prepared to deal with the consequences of their choice to do so. They are prepared for whatever may happen. How do they prepare? To me it all centers around faith.

Faith is the confidence that what we hope for will actually happen; it gives us assurance about things we cannot see. – Hebrews 11-1

A soldier has faith in their commander to make the right decisions, so they follow them (a vast majority of the time). A soldier has faith in their comrades to support them and fight with them no matter how dire the situation without any doubts. A soldier has faith in their training and equipment, so they do not hesitate in their actions knowing they will have an expected result. Plus the one that ties it all together is that they have Faith in Their Lord – protection during their fight for just cause, providing for their families while they’re gone, and that Their Lord will lift their souls to Heaven if they perish. When you have a strong foundation of Faith like that, in all aspects of your life (spiritually, emotionally, mentally, physically), there is nothing you will be afraid of. With that you can act without hesitation, freed from the reigns of fear holding you back. We all must be prepared in the same way as well.

I am going to take a moment and make this BB more introspective. This is where I questioned myself – am I prepared in my Faith if my life were to suddenly end? Right now I am not sure if I can say that I am 100% yes. I do not want to leave my wife, my kids, my family before I feel they will be fine without me. So I am being selfish in my faith that I do not feel they will be taken care of if I am gone, and I need to, have to, want to physically be there to love, nurture, provide for, and protect them and feel their love, all of which make me ‘go’ in life. As a born and raised Roman Catholic, I should not doubt my faith, falling back on my formation of beliefs in Him and Our Lord that are woven into the fabric of me. All of those things that I am selfish with I should have Faith that He will provide to me as well as my loved ones if/when I am gone. As a scientist – there is no such thing as a former scientist, for it is in our being, our nature to be one – I need proof, substantiation. There are millions of things ‘proving’ He exists in many ways, but science has ‘explanations’ for some of these things as well. These two sides of me used to always be at odds with each other, in a battle for ownership of my foundation of faith.

As I have grown older, the spiritual side is winning out more and more. I have become closer and closer to saying 100% yes. In my opinion no matter how much science tries, there are still some very basic, transcending, and simple questions that they cannot prove – whether correct or incorrect – nor can they completely explain without another “why?”, “how?”, or “what?” to follow on for them to tackle. Occam’s Razor comes into play here, as well as belief in Him and His Word as gospel.

We are all His children. He will take care of us. He will provide. He will nurture. He will unconditionally love. He will heal. He will protect. Whether it is in this life here on earth or not is not something to be concerned about, for He has a plan for all of us. I am understanding this more and more as I evolve in life.

Do not be afraid, for I am with you – Isaiah 43:5
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight – Proverbs 3:5-6
I will walk by faith, even when I cannot see – 2 Corinthians 5-7

My fears are being assuaged. I am becoming more and more prepared, closer to 100%. It is a work in progress, but …. it is in progress. F3 and the amazing PAX I have met have helped immensely in this. I hope that in some way I can eventually return the favor to you all.

F3 can have a wonderful impact on one’s life in many aspects – if you commit to it. Keep pushing each other, supporting each other in every way. Keep making each other stronger – physically, mentally, emotionally, and spiritually.

9 PAX did just that at The Abyss.

Thank you for the opportunity to lead…. and be led.
– NASA

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A Little Hoglet and a Coyote Pup

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  • QIC: Geronimo
  • When: 06/17/17
  • Pax: Mary Lou, Sugar Bug, Ginsu, Nomad, Airborne, Shady, Crabcakes, Training Wheels, Bonsai, Tesh, Pitts, Geronimo (QIC)
  • Posted In: The Fort

For some reason, life, work, grind, whatever I just wasn’t feeling it for the 4th annual running of the Hog and Coyote CSAUP. Then I found out I was scheduled to Q at the Fort, so my decision to forego H&C was confirmed. The other awesome thing was that since PAX were a little thinner than usual (CSAUP and all) I got the opportunity to take the entire 60 minutes myself. I arrived at WEP well before the start time and got to see the lead runners get there for the official 1st pain station of the event. That really got me fired up for the workout that I had planned.

SO here’s the moral of my story at the front. If there’s a CSAUP event and you think you will take the easier route and post to Geronimo’s workout instead, it may not absolutely be the easier route. That said we took the next 60 minutes doing the mini H&C.

The Thang

COP in the COT circle. Wanted to make sure the LI PAX didn’t get left behind.
SSH, Hillbilly walkers, merkins some other things I think all IC
Slow mosey up the street to the Church of the Nazarene

Pain Station #1 “8 min of Plank”
40 s plank jacks
20 s rest – in the plank
40 s hip slappers
20 s resting plank
40 s merkins
20 s rest -planking (funny guy)
40 s alternating corners- 1 hand up, opposite foot up then switch
20 s rest -plank for resting sucks
Rinse and repeat
Add music for the timer app next time. Not too much mumble chatter makes for a quiet 8 minutes. Must just be early.

Mosey up Spratt St to Millstone park playground.

Pain Station #2 “Bear Hill Speedway”
Each corner of the playground has a ~3 foot burm
Bearcrawl around the entire playground including up and down each burm
Plank for 6
20 CDD
Bearcrawl Lap
20 dips on the retaining wall
Bearcrawl Lap
20 Box jumps on the retaining wall
Bearcrawl Lap

Mosey up 160 and around the end of WEP to THE HILL

Pain Station #3 “Dora from the Top”

Partner up. P1 does activity at the top of the hill while P2 runs to the bottom and executes 5 proper burpees then runs back to the top to switch. Agregate reps between partners.
100 Merkins
200 Squats
300 Flutters (2 count)

Slow Mosey back to COT

Ginsu passed the flag on to Bonsai, the new The Fort site Q.

NMM

I’ve Q’d a lot in the last 3 or 4 months and I’ve gotten pretty lax in my BB writing. Mostly procrastination, some laziness, but mostly that procrastination thing. I keep thinking that tomorrow will be a better time to do that, until all too soon I’m posting up at next weeks workout and then it’s like “meh, why bother now”.

Unfortunately, it’s super easy to do that with so many things in our life. Tomorrow looks like a better day to take my kids to the park and play. I’ve got SO many days until my wife’s birthday, what’s waiting 1 more day to get her something special going to hurt. I’ll call my dad NEXT week.

It’s a Trap!

None of us know how much time we’ve got on this big blue ball. Putting the best things off until tomorrow in favor of something that is probably “meh” at best, is not the spirit of what we are trying to accomplish. Each day we should be trying to be a bit better, a bit stronger, love our wives and kids a bit more, make our homes a bit happier.  I’m afraid to say that waiting til tomorrow for all that just isn’t going to cut it.

Geronimo!

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Run and Gunning on the court at Paradise

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  • QIC: Bolt
  • When: 06/21/2017
  • Pax: Paradise PAX
  • Posted In: G-Fit

Our Wed Run and Gun numbers have been low for a while, and yesterday was no exception with a solo R&G. Help us out at R&G’s on Wed’s 1815…but this post is about more than that.

After stopping at the Y until 1820, headed to Paradise which was my original plan. My Wed eve’s thru the summer are dedicated to being there, meeting residents of the community, and interacting with the kids. Stay tuned if R&G makes an official move to Paradise, at least thru the summer.

Brought the last of the basketballs I had left and they were given to a couple of the kids that needed a ball.  Met about 4 kids I did not know, and they HC’d to Saturdays workout!  I think the kids are really enjoying us being out there. Played a full court game which wasn’t too serious and just had some fun.

A question lingers if we are inviting the girls to our newly named “G-Fit” Saturday workout (stands for “Get Fit!”). I felt bad interacting with the girls and not being able to officially invite them. What does the PAX think?  Maybe get FiA involved?

While the Saturday workout has focused on the kids, we have not forgotten one of our goals of diversifying, and we are making contacts in the community to spread the word to reach the adult males and teenage boys. It will take some time, but our efforts will be successful. Keep the faith and continue to support our efforts.

There is a ‘bigger picture’ item on the way and will be announced soon after a little more organizing. Stay tuned!

PAX, please keep supporting our Paradise workout. Our goal is to always have 5 PAX in attendance. Feel free to bring your 2.0’s.

We also need PAX help in spreading the word. We are talking with community leaders, especially through the churches, to set up days and times to talk about F3 and our efforts. We will need your help in volunteering to fill these opportunities. Please jump at the chance to assist when it is requested soon.

Note this date: Saturday June 24. There is a “Community Day in the Park” from 9:00 am – 2:00 pm hosted by the Greater Bethlehem Baptist Church. (a little bit of an update here…) I will be having a followup phone call with one of the organizers soon. We may or may not have access to the park for a workout, but I believe we will be able to have a presence and interact during the event. Stay tuned.

Aye! Bolt

If you have any kind of balls laying around the house that are not used anymore, please send them our way. It is great to give them away to kids that need them with the F3 logo written on them.

 

 

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PreBlast: Convergence in Honor of Cheech (The Fort)

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  • QIC: Longshanks, CSPAN, Old Bay, Flat Tire, What Did, Walker, Geronimo
  • When: 06/24/2017
  • Pax: Any PAX that can't make it Lexington.
  • Posted In: Pre-Blast

On Wednesday morning in Lexington, our F3 brother Cheech was hit by a car during an F3 workout. Many of us posted Thursday morning #sleevelessforCheech with thoughts and prayers for him and his family. If you’re like me, you probably got on twitter after the workout and read the sad news that Cheech had passed away overnight. This Saturday in The Fort we will honor his Memory with a special Convergence.

Convergence will begin at The Yard (Fort Mill Middle School)

0600 – PreRun to WEP and back with YHC on Q (5 miles) or PreRuck with CSPAN on Q

0700 – Moderate/Tradional/Black Diamond Bootcamps
Moderate Q – Old Bay
Traditional Q’s – Flat Tire/What Did
Black Diamond Q’s – Walker/Geronimo

Due to the Convergence, The Fort, Alcatraz, and The Deep are CLOSED

Although this Convergence is happening in The Fort Region, we invite brothers from across the Nation to join us if they can’t make it to Lexington.

Don’t forget to post #sleevelessforCheech #CheechStrong and bring any Shovel Flag you have

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Holy crap it was muggy… Colosseum June 20, 2017

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  • QIC: Dark Helmet
  • When: 06/20/2017
  • Pax: Longshanks, Router, Nomad, Bubble Boy, Sparkle, Goose, Snaphook, Sugar Bug, Jekyll, Half Shell, Dog Pound, Javert, Hasselhoff, Peabody, Mission Impossible, Ginsu, Dark Helmet (QIC)
  • Posted In: The Colosseum

Did they build this school in a hole or something? I felt like I was nearly swimming through this workout… my lungs felt sweaty by the end… It was gross and glorious.

The Pax were promised Gladiation, so I did my best to deliver. We needed something that would work our whole body and have a good amount of cardio, so here’s what it looked like…

The Thang:
A quick lap around the bus loop with some dynamic stretching (knees to chest, toy soldiers) and over the curb to the back parking lot to circle up for a quick warm up: Windmills, Imperial Walkers, Moroccan Nightclubs, Merkins, Squats… usual fare. Everyone looked a little sad when we hadn’t done a single SSH, so we threw in a few of those at the end.

Mosey over to the parking lot facing “Spidey’s Wall of Sadness” as I now refer to it…
Pax split into two groups, 1s run across the lot, climb over the wall, tag the school and come back. 2s are doing LBCs while they wait. 2 rounds of that, then repeat for 2 more rounds with flutters. I love/hate that wall, so we’ll come back to it later.

Mosey back around the back of the school and stop at a light pole way back behind the short track and playground. Group 1 runs for 2 light poles (unless you’re Mission Impossible – then you can’t seem to make up your mind) and back while Group 2 does an exercise with INTENSITY. It’s an AMRAP sort of situation, but Pax were challenged to get at least 20 reps in of each exercise before the other group got back. Then you flapjack and move to the next exercise.
The exercises were:
– Squats
– Mountain Climbers
– “T” Merkins
– Squat Jumps
– Shoulder Taps
– Lunges
– Merkins
– Side Straddle Hops
After we were done, I asked everyone who hated what we had just done to raise their hand. A few hands raised. Then I asked who loved it? A few different hands were raised, but a significant number of the same hands were raised. So many of us hated & loved it all at once.

Then we moseyed back to the wall and brought it close for a “Cake Boss” moment. Life sometimes is like that workout, we both love and hate some of the tough things that we are asked to do, but whether we loved or hated it isn’t as important as whether or not we DID the hard things. Sometimes, it’s incumbent upon us to simply DO what is before us. We don’t have to love it, it doesn’t have to be easy, we just have to DO it.

Then it was back over the wall, tag the school, run back to start and do 5 burpees OYO. Then we ran it back to COT.

NMM:
That was as sweaty a workout as I have had in a long, long time. My bones were sweating…
As we ran to the light poles at the back of the school, I intended only to run to one light pole initially. But as we headed to the first light pole, Mission Impossible took off like a rocket, and mostly to mess with him, but partly because the first pole felt too close, I waited until he turned around to head back before calling an audible to run to the second light pole. I like keeping some guys on their toes… Then I did it two more times… Silly Rabbit…

Helmet, out.

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