Paradise Q and PAX Prep Info

2017-06-08Leave a comment

QIC: Bolt, Deacon
When: 06/10/17
Pax: All Paradise Q's and FM area PAX
Posted In: G-Fit

We have now had 3 successful workouts in Paradise on Sat’s at 0900 at Steele Street Park. Please continue to come out and support our diversity and community efforts. Thanks to our Q’s and supporting PAX!

As this AO grows, Q’s please be aware that regular workout standards may need to be modified. We are targeting both adult men, and males in the 12-18 range, and the workout will need to accommodate all attendees. However, we are also not turning anyone away under that age. Maintain a weinke that can be modified based on those in attendance.

Flyers are distributed and list the F3 main workout at 0900, followed by pickup basketball, games, etc, at 1000. Q’s are not required to stay after 1000 but are reminded that we are also trying to build community relations. It is possible that additional attendees may arrive after the main workout. With additional PAX in attendance, support to the Q should available at both times.

PAX are encouraged to attend before 0900 to engage and recruit. Sometimes a simple mosey around the neighborhood results in on-the-spot EH’s and attendance.

An AO Paradise-specific bag has been put together that has basketballs, gloves (until distributed), cones and other items that may be helpful. As of this writing, there was also a second bag that had extra basketballs to be distributed to attendees until gone. Please pass the bag(s) on to the next Q, or Bolt or Deacon, during the week.

Also, consider the following when Q’ing:

Paradise is your community, too. Don’t let the evil one convince you of anything contrary to that fact.
Adding basketball to the workouts brings more inclusion of the community by meeting people where they are. Men like to hoop in Paradise.
The sun is up at 9 AM. Exercise the areas under the trees for shade to prevent overheating.
Not all Pax have babysitting available Saturday mornings. Keep the workouts in the park so 2.0s can use the playground as their Daddies sweat it out.
Discuss the 3rd F theme of the month with the Pax. The young Pax really appreciate and absorb that positive message.
Not all Pax will have gloves and water bottles. If possible, bring them for the Pax.

Bottom line: The opportunity to engage, enrich and impact our community is now. Get involved. Steele Street Park is at 600 Steele Street, Fort Mill, SC 29715

All PAX, help us fill the Q schedule: bit.ly/F3TheFortQSchedule

5/20/17 Deacon BB: http://f3nation.com/2017/05/20/paradise-recon/

6/3/17 WhatDid BB: http://f3nation.com/2017/06/05/saturday-in-paradise/

Aye! Bolt and Deacon

TClap |

The Hive 2017.17

2017-06-08Leave a comment

QIC: Tesh
When: 04/28/17
Pax: Peabody, Assassin, Tesh
Posted In: The Hive

Exercises were done, words were spoken. The one thing that stuck out was a discussion on diet. If you do F3 exercises (especially ones that are geared toward strength with less endurance) you are going to build muscle mass. So you could just end up gaining weight. If you want to elevate your level of fitness (and “look better naked” as some meme’s would put it), you have to change your diet. Me personally, I eat nothing in the “grass” family. No wheat, rice, corn, oats, bamboo shoots, sugar cane. I only drink water, hot coffee/tea, and wine. I didn’t adopt this diet for any aesthetic reason but other health issues. I’m not recommending anything just saying this is what I’ve found improves my life. “Test everything, hold fast to what is good.” 1Thes5:21

TClap |

The Hive 2017.21

2017-06-08Leave a comment

QIC: Tesh
When: 05/26/17
Pax: Peabody, Crosscheck, Tesh
Posted In: The Hive

This was a butt kicker…

Deck of death

Hearts – Bog Os
Spades – Swings
Diamonds – Snatches
Clubs – Curls
Face Cards – 10 Russian Twist

Barely finished… There were two laps around the parking lot at some point… I’m pressure sure my arms didn’t move while running.

TClap |

The Hive 2017.19

2017-06-08Leave a comment

QIC: Tesh
When: 05/05/17
Pax: Airborne, Seacrest, Blackout, Tesh
Posted In: The Hive

Typical warmup SSH, Windmills, IW

Mosey to the paved path with the half wall between buildings.

10 burpees – Curls, Snatches, Squats …repeat
10 burpees – wall sit with holding bell, then Balls to walls with shoulder tap …repeat
Lunges on command for 20 yards, 40 yard sprint jog back…repeat

Shoulder taps while balls to wall got some grumbling but everyone got through it. It just looks hard…

Mosey to the patio

10 Burpees – Swings, cleanpress, russian twists

That’s all she wrote!

TClap |

The Hive 2017.18

2017-06-08Leave a comment

QIC: Tesh
When: 05/05/17
Pax: Quack Attack, Airborne, Fire Marshal Bill, Tesh
Posted In: The Hive

I’m catching up on backblasts so here we go. For this one, Peabody was supposed to Q but he didn’t show up so we did a little duck, duck, Q… Not really sure what happened, but Quack Attack hogs time, and Fire Marshal Bill is a good student.

One random thing that did happen that day… Airborne forgot his bell the previous week and some dude showed up at the end of the workout asking if we left one. #faithinhumanity

TClap |

PREBLAST: The “FAT BOY” Strength/Speed Course

2017-06-071 Comment

QIC: General, Bounty Hunter
When: 06/05/17
Pax: OPEN TO ALL PAX
Posted In: Uncategorized

Time to get those competitive juices flowing again and put your combination of speed and strength to the test. #F3FatCamp will be launching a competitive summer series open to ALL PAX and any FNG that will take place one Wednesday each month, June – August:

Wednesday, June 21st
Wednesday, July 26th
Wednesday, August 23rd

The FAT BOY course will be a GEAR based course designed for you to utilize a combination of Strength and Speed. This will be a timed course and will remain the same each of the 3 weeks which will offer both a U vs All other competitors and a UvsU opportunity. Come to all 3 weeks during the summer and work to improve your times or bring your best time during any one of the 3 weeks to see where you stack up. Whether you hit 1 week or all 3, the top time will be awarded the “FAT BOY” Golden Brick, one of the most prestigious awards ever created. Trophies will be presented to the following competitors:

Overall
- Champion
- Runner-Up
- Second Runner-Up
Jr Mac Weight Class (Under 200lbs)
- Champion
- Runner-Up
- Second Runner-Up
Grand Mac Weight Class (Over 200lbs)
- Champion
- Runner-Up
- Second Runner-Up

The course will be set up at the #F3FatCamp AO (Elon Park Elementary School – 11425 Ardrey Kell Rd. Charlotte, NC 28277) on the dates listed above. 10min warm-up will commence at 530 and the competition will run from 545 – 615. Times will be recorded and posted on a leaderboard which will be updated after each competitive week.

For questions, reach out to Bounty Hunter or myself. Come familiarize yourself with the AO ahead of time. #F3FatCamp is a gear based workout that takes place every Wednesday morning 530-615 with 2 pre-run options. 1st pre-run launches at 500 and circles back to pick up the 2nd wave at 515.

SEE YOU IN THE GLOOM

-GENERAL

TClap |

Getting Your Sea Legs Stronger

2017-06-06Leave a comment

QIC: NASA
When: 6/6/2017
Pax: Peg, NASA, Cerrano, and Royale
Posted In: Sea Legs, The Fort

When Hauschka asked me to sub-Q for him at Sea Legs, I jumped at the chance. Or rather tried to. After Q-ing up an APFT at Quagmire the day before and pushing my legs as hard as they could go to put in a solid effort, not to mention a short run on Sunday, and an 8mile ruck Saturday morning followed by the NoDa 5K in the afternoon – my legs were spent. But there is no better way to get stronger than to get after it again.

I pulled up to the parking lot and a handful of PAX got out and committed themselves to getting stronger here at Sea Legs. One thing I can say is the PAX I have met while in F3 are some truly great people in every way. You look forward to seeing them and the 2nd F opportunity. Today was no different. I knew we’d have a great run regardless of how we performed.

The Thang was simple – we ran. fin. (to borrow the phrase from DaVinci)

It was a simple out and back down 49, right onto Bonum Rd at Copper Pub. All the way to the end of Bonum where it turns into Duck Haven and dead ends on a point at the lake. Beautiful scenery down there. Then flip it and return home. Oh, and there were hills. The final 1/2 mile or so descent to the lake was nice until you had to make it an ascent, and my legs were not cooperating today. Thank you Cerrano for pushing me on. We spread out a little on the ‘out’ half, but kept together as a tight group on the return. There was alot of great conversations along the way. When you get to the level in your running where you can hold a conversation at a sub 8:30-9 pace, it is a great thing. We got back to the COT a little early, and added another loop around the parking lot for good measure.

Announcements:
* READ THE NEWSLETTER AND GET INVOLVED
* CAH workout this Saturday 4pm
* Hog and Coyote on 6/17 followed by the CAH river float on the Catawba
* Gutters and Gringos this Saturday
Prayers and Praises:
* Prayers for the PAX and the struggles they are going through – Royale and his family, Axl and his family, Flea and his ankle, Cornerstone’s daughter and his family, Qwerty, Mr T, and many more
* Praises for those committed to making themselves better in any way

Moleskin
If you have never been to Sea Legs, it is a relatively new running AO held in the same place where the bootcamp AO “Poop Deck” is at. There are tons of huge parking lots around for speed work – I’m going to GPS one to find a 200M loop for such fun – and alot of roads for your basic runs. There are flat areas and hilly areas for runs. Plenty of pain or pleasure to pick. Plus, it has the added advantage of being right on Lake Wylie. One of the most spiritually invigorating things you can do is put a solid run in the early AM and catch a sunrise. Seeing God’s creative beauty on display is the best way to start your day. Seeing a sunrise over the water amplifies that x100 (I wonder if Witch Hunt had that in mind when he picked this venue for this new running AO). A few times I have been running in the area when the sun said hello coming over the water. Those are some of the most spiritually invigorating, soul fulfilling moments I have had. Your pace picks up no matter how tired you are when you witness the awe of His creation on display like that. You have a renewed sense (and appreciation) of just how great the Sky Q is, what He can do.

As I mentioned on my BB for Quagmire on 6/5 – running is a life skill. It forges not only physical endurance and cardio strength, but also mental strength, discipline, perseverance, and focus. Pushing yourself through the mental wall created by the hurt to go that extra mile, shave off a little time from your average pace. The idea behind Sea Legs is for anyone wants to be a runner or a better runner, regardless of skill level – this is the place for you. The PAX here are committed to helping anyone interested to reap the benefits of what running can do for them (same for Tempo, Clydesdales, Laces In, and so on). Yes it will hurt at times, but as long as it is not an injury, push it and keep getting after it. If you are not physically hurting somewhere at the end of the day after a good run (or workout), then plain and simple – you are not putting enough effort in, or you are insanely fit. Eventually pain heals. The mind and body get stronger from it. The PAX will be there for you to encourage, support, and push/pull you along, just as in any F3 AO. If you commit yourself to the process you WILL get those Sea Legs stronger, and help someone else do the same, and in the process make yourself stronger in many other ways.

Four PAX did just that today.

God Bless and thank you for the opportunity to lead,
– NASA

TClap |

Humility and Humidity at Block Party

2017-06-06Leave a comment

QIC: Italian Job
When: 6/7/17
Pax: Shady, Figuro, Vuvuzela, Double D, Kielbasa, HeHaw, Ponytail, Pitts, Crawdaddy, High Hat, Bonsai, Cooter, Flat Tire, Italian Job
Posted In: Block Party

This morning brought heavy humidity and pouring sweat to 14 PAX at BlockParty. Conditions were soupy and the park was dark, but the PAX trudged through for 2.17 miles of fun in the gloom. Here’s what we did:

Warm UP (all done in cadence)

25 SSHs
20 IWs
20 MNCs
20 Rock Hillbilly Walkers

The Thang

Mosey to the Playground

Partner up for:

50 Pullups
100 Merkins
150 Squats
200 LBCs

Exercises were done while partner ran a lap around the playground. Once the lap was complete, partner’s flapjacked.

Once exercises were complete, the PAX did 15 Dips (IC) for good measure.

Mosey downtown

Stop at the Veteran’s Memorial for the Pledge of Allegiance

Mosey to The Wall

People’s Chair (15 IC)
Hold People’s Chair while PAX take turns doing 10 Merkins each
10 Count Austrailian Mtn Climbers (crowd pleaser)

Mosey to Subway

Karaoke
Nur
Shuffle
Run

Mosey back to COT

A little Broga
25 Shoulder Taps
60 Calf Raises

NMM

Thank you Double D for the opportunity to cross the river and lead. Today I shared with the PAX something that I think many of us struggle with: Pride. Like Kielbasa said, as we get stronger through our workouts, we often start thinking we are invincible. We as men struggle mightily with pride. Is it because we live in a nation that says we can be anything we want to be? Is it because we drink too much of the “me” Kool-Aid? Perhaps we believe all the times folks have exalted us for our achievements. Heck, now we get trophies for participating! Pride leads to distruction. It is the root of all sin. It is what led Satan to say, “I will make myself like the Most High.” It is what led Eve to eat of the forbidden fruit. It is what let a 10-year-old me to second and third place finishes for two years in taekwondo. It’s what led to 22-year-old me into the bosses office to be told no one is irreplaceable. It is what led 29-year-old me to nearly splashing Merlot at WEP at my first workout. Pride is our way of saying we know better than God. When things go well, we praise ourselves. When things go poorly, we blame God. Humility is knowing there is a God and you are not Him. John tells us “He must increase and I must decrease.” We are called to put others first – to live third. Humility comes before honor. A proud man is always looking down on others. While looking down, you cannot see anything above you. Let’s stop looking down and looking in and start looking up. It is better to be humble than to be humbled.

Aye!

Italian Job

TClap |

Being Army Strong at The Quagmire

2017-06-05Leave a comment

QIC: NASA
When: 6/5/2017
Pax: Straight Up, Flea, Crawdaddy, Fish Sticks, Sharkbait (Fish Sticks' 2.0), World Wide Leader, Nuke, Vinnie, Short Shorts, and Cornhole (R) FNG: All In (EH by Straight Up)
Posted In: Quagmire, The Fort

A gloomy, rainy day at the Quagmire. As in everything in life, one should always look at the bright side – at least it was not January or February. The PAX rounded up in the rain, ready to roll. We had a FNG, Jason, so the PAX recited the 3 F’s and the 5 core principles of F3. Then I let FNG know the disclaimer, and off we went.

A light jog with some slow dynamic movements mixed in to loosen up everyone’s legs – high knees, butt kickers, and toy soldiers. Rounded up everyone in the parking lot behind ABC for the COP

SSH x 20
WM x 15
MNC x 15
IW x 20
Downward Dog and Honeymooner to stretch those legs out

The Thang – APFT

Myself, DaVinci, Flea, and Rad are in the Pathfinder Forward program, so I decided to use the Q opportunity DaVinci presented to me to knock off a Pathfinder challenge – The Army Physical Fitness Test (APFT). The APFT is a great way to measure where you are at with your basic core strength, endurance, and cardio. Three basic exercises that are scored based upon sex and age, with the goal to pass or improve as you go. Partner up for support, one partner does the exercise while the other supports/counts. The PAX were explained the exercises:
* 2 minutes merkins AMRAP
* 2 minutes big-boy situps AMRAP
* Timed 2 mile run
And then we HIT IT HARD!!
Special Thank You to Cornhole for his assistance in timekeeping, encouraging the PAX, and keeping people honest, as well as WWL for his support and encouragement of the PAX.

The Results:

Name	Age	Push-ups	Sit-ups	2 mi Run	Score (out of 300)	Result
1. NASA	47	56	48	15:30	267	Pass
2. Straight Up!	44	101	77	15:50	284	Pass
3. Flea	36	25	25	DNF	0	Fail
4. Crawdaddy	36	60	54	15:33	238	Pass
5. Sharkbait (2.0)	12	51	81	13:42	262	Pass
6. WWL	30	30 burpees	62	DNP	A for burpee challenge
7. Nuke	37	71	40	14:46	250	Pass
8. Vinnie	42	32	44	18:00	200	Pass
9. Fishsticks	47	94	70	13:50	300	Pass
11. FNG – All In	35	31	13	??	??	??
12. Short Shorts	32	61	47	17:39	212	Pass
13. Cornhole (R)	51	A+ for assistance and burpee challenge
Check your scores at www.apftcalculator.com

Sorry but FNGs run time was not recorded.
I commend each and every one of the PAX for all of the effort they put into this. There were alot of grunts and groans as they really dug deep to push themselves for that extra ‘up’ or to shave off that extra second or few off their run. Plus there was a TON of support, cheering, mumblechatter, and encouragement from everyone. That is what it is all about – pushing yourself and each other to do better and thus get better. The rain made things interesting, also cooled us off – I love running in a warm rain, it’s peaceful to a degree. But it NEVER slowed any of us down at all. When it was all said and done we were right at 6am so we moseyed back to the COT.

Announcements:
* Read the Newsletter
* Hog & Coyote coming up
* Float on the Catawba with CAH residents after H&C
* Gutters and Gringos coming up this weekend 6/10
Prayers and Praises
* Prayers for all PAX going through struggles, whether personally or within their family/loved ones
* Praises for all PAX pushing themselves today
* Praises to Flea for attempting this on a bum ankle, and prayers he heals quickly
* Praises to the FNG “All In” for posting in the rain, and pushing himself in the APFT.

Moleskin
Cornhole took a moment to mention something that I feel needs to be repeated here on the BB – the importance of cardio strength (in boot camp workouts, rucks, etc) and how running helps it. One PAX approached him a while back and mentioned how he was tired of being the 6, and asked Cornhole what to do about it. His response was simple – run. Running builds not only cardio strength, but mental strength. It builds up the life skills within you that F3 itself tries to invigorate – discipline, focus, strength, endurance, perseverance, and belief in yourself. The ability to push through the pain as you go that next mile further than before, trim that extra 10, 20, 30 seconds off of your average pace. Just as with any F3 workout where you have PAX there to encourage you, you can do the same with running. If you are wanting to become a runner or a better runner, running in a group is always better than running alone for they will challenge, pace, and teach you. I used to HATE running unless there was a ball involved and it was a sport. Almost a year later since joining F3, I absolutely love it and cannot get enough of it. I’ve run with some incredible runners, and they’ve pushed me to my limits. It hurt like heck at times, but it only made me stronger. If you open yourself up to the Sky Q and what He and F3 combined can do for you and commit yourself, it will be life changing in a most amazing way. For those who a considering entering the running world – enter a 5K, and it will give you a goal to strive for. Finish that 5K and you will have a renewed sense of accomplishment that will make you want to do more, something to build off of. To train – all it takes is once a week to start. There are plenty of running AOs out there for you. Push yourself, the PAX will be there to support you. Take that first step. If you do, you will not regret it.

Thank you and God bless,
NASA

TClap |

Pineapples, Biscuits and Audibles

2017-06-05Leave a comment

QIC: Anchorman
When: 06/05/17
Pax: Anchorman, Zima, Maximus, Crash, On The Rocks, Sweeper, Barry Manilow, McGuyver, Corruption, Airborne
Posted In: Flight Plan

10 Pax posted this AM to Flight Plan regardless of the light sprinkling in Fort Mill. This is a runner’s Backblast, so it’ll be short and sweet. There was no Q this AM even after a plea from the Site Q via Twitter. Boeheim was busy in San Diego running a swift 7:16 pace half marathon. Tclaps brother! Quite an achievement.

Anchorman offers to Q, informs us he and Barry Manilow will be running the Pineapple Loop while we could run the Biscuit Run to Hardee’s and back. We all set off as I mentioned to Maximus that the Biscuit Run wasn’t what I had in mind. He said “Call it!” “Audible!” So we ran the Funhouse BRR training special up Sutton, Right on NGR, Left into the big home section of Baxter, down the hill, loop around the cul de sac and return via a few different routes grabbing anywhere from 4.5 – 5.5 miles. Love how we can change things on the fly when needed (#starfish).

Point of note, the sprinkler action on Sutton hit us so many times high, mid and low it was like our own personal Sam’s Express Wash! Someone needs to aim those at the grass and get a rain sensor or two. It was refreshing nonetheless.

All this to say it was a great morning to sharpen each other, share some quality 2ndF and get better!

Announcements: Read Your Newsletter (There’s a lot out there)

BOM on Anchorman

TClap |