Sacrifice at Quagmire

2017-04-03Leave a comment

QIC: Royale
When: 04/03/2017
Pax: Witch Hunt, Mr. T, Vinny, Flea, Router, Isenberg, Wild Thing, NASA, Bones, DaVinci, Twister, Royale
Posted In: Quagmire

Great way to start off a Monday. I pulled into Rivergate Shopping area and see a bunch of cars there, guys getting together ready to push each other for a solid workout. 5:15 hits, Twister looks around and says “Where are the Ruckers?” seems he didn’t get the memo that we are not doing that anymore here on Mondays. He decided to get those rucking miles in solo. So we pulled 11 PAX together and started to mosey towards the fountain, dynamic warm-up on the way there.

The Thang

COP
25 SSHs – 25 MNCs – 15 Hilly Billy Walkers – 10 Merkins – 15 Plank Jacks – Windmill – some stretches?

From the Fountain Partner Up

Dora 1-2-3
100 Derkins
200 Dips
300 LBCS
while 1 partner takers a half lap around the circle

After we finished this nonsense. I shared the Theme of the month “Sacrifice”. Our 3rd F Leadership does such a great job putting together the theme of the month documents. I shares the definition given. I always find these so timely to an issue going on in my own life.

“Sacrifice is putting others needs ahead of our own, it is giving something of value
(time, money, status) and expecting nothing in return.”

I shared some of the struggles I’ve been having with my M. How we’ve not seen eye to eye on several issues lately and seem to be really stressed with life lately. I’m the kind of guy that wants a pat on the back for helping, and that’s NOT Sacrifice. My goal this month is to make those sacrifices and not look for the “pat on the back” when I do!

Time to mosey to our favorite part of Rivergate. A couple of the PAX start chattering about what must be coming next. Sure enough, I’ve become too predictable. Davinci and Witch Hunt had a good portion of it right! I’ll work on that next time.

Big Red balls by Target (Witch Hunt Guess)
10 Wide Arm Merkins
Lt Dan’s between Balls (DaVinci guess)
10 Diamond Merkins

Looks much easier on paper…not so much during the Thang.

7 minutes to go – Indian Run back to COT. A few PAX were cramping up so they walked. The Indian Run group went back to collect them and we hit time back at COT.

Announcements
Update from Easter Egg Hunt in Paradise from DaVinci
Update on Guidance at Children’s Attention Home from NASA
Convergence 1 year Anniversary at the Depp 4/22

Prayers
Davinci’s Uncle-in-Law and his Cancer prognosis
Royale’s Father
Prayers for Royale and M stresses
Prayers for safe travels Wild Things Wife

Thanks for reading…and like this POST!

Royale OUT

TClap |

Arming each other at the Armory

2017-04-03Leave a comment

QIC: Chicken Hawk
When: 4/3/2017
Pax: Short Sale, Bowinkle, Gridlock, Fire Marshall Bill, TPS, Steam, Back Draft, Tesh, Straight Up
Posted In: The Armory

10 men arrived for a Chicken Hawk stand in Q for Assassin while he is bicoastal. It was less than impromptu but plenty of opportunities to modify.

The Message:

What areas of your life do you have a hard time sacrificing? Maybe it is your money, maybe it is your time, maybe it is your intellectual superiority?
Have you ever thought about what Jesus had to sacrifice at the end of his ministry?
We often put all the emphasis on Jesus sacrificing his body but that wasn’t his big sacrifice. Jesus temporarily sacrificed his unity with God when he took on the burden of our sins. Take an opportunity to reflect on our challenges of sacrificing the material world in order to find unity with God. Our unwillingness to sacrifice is actually a rejection of God because he is inviting us to Love and give in order to receive his presence.

The THANG

Lap around the parking lot

Cop (SSH, Hill Billy Walkers, Wind Meals) stretching and such…

Mosey to wall with lunge walk pass through

Partner:

Wall

Bear crawl while partner holds weight in front of them in wall sit x2
Crab walk while partner holds weight
Bear crawl while partner holds weight over head in wall sit x2

Bench

20 – Squat Thruster step ups, 20 – skull crushers, 20 dips then do a lap while doing chest press
Rinse and repeat at 10 reps do a lap while doing a waiters carry with weight

Mosey to Parking lot for Dora 1-1-1

While partner does a sprint to other side of parking lot w/o weight

100 high pulls
100 plank rows
100 kbs

Mary

It was an honor and pleasure

TClap |

One HIM changed at a time, Through F3

2017-04-03Leave a comment

QIC: F3QSource
When: 4/1/17
Pax: All Pax of F3nation
Posted In: Uncategorized

Brothers

In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.

If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

And below are a few lexicon characteristics to use as examples

ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.

ADVERSITY: A challenge to Acceleration created by Obstacles.

APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.

ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.

CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.

COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.

COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.

DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.

DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.

EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.

EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.

FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.

FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.

FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.

WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

IMPACT: Forcible contact to strong effect. (Q2.1).

IMPACT COMPONENTS:

Influence
Missionality
Positive Habit Transfer
Accountability
Correction
Targeting

TClap |

Walls, balls but no crawls at The Swamp

2017-04-03Leave a comment

QIC: Bolt w/ Gears on ruck Q
When: 03/31/17
Pax: Senator Tressel, Mr T, Cornerstone, Gecco, Mainframe, WWL, Flea, WitchHunt, NASA, Maximus, Bones, DaVinci, Gears, ChaChing, Olaf, Bolt, Royale, CableGuy
Posted In: The Swamp

10 boot campers and 9 ruckers made for a complete Friday morning.

First, a huge thanks to Gears for picking up my ruck Q. YHC has not been getting his ruck prepin for GoRuck (one month to go!) and admittedly was not confident to lead that Q. But a few days later, was voluntold by CableGuy over a beer to boot Q which became my bday Q (one day before). (on the road to 50 now)

The Swamp is always a lot of fun pulling in Lake Wylie and FM PAX. Time flies and LW is already having it’s one year convergence on 4/22. Some great men have been leading in LW, so let’s make this convergence a grand event. All other AO’s are closed.

YHC arrived early to set out some bags, and was still prepping and taping the w/o to his arm in the car (pointed out by Maximus upon exiting) and missed pre mumble chatter. No FNG’s, and time was at hand, so it was a quick “let’s get it on” start.

Mosey with Butt Kickers, Toy Soldiers, High Knees

To Fridays continued with shuffles, then circle up, with 20x SSH, Windmills, Long Slow Squats, Calf Raises.

Mosey to BAM for 20x Merkins, Imperial Walkers, Flutters, Mtn Climbers.

Mosey to a wall behind HD for:

15x Derkins followed by People Chair @ 30sec w/ arms raised

15x Wide Merkins, PC 30s w/ seal jack clap front.

15x Carolina Dry Docks (decline if I remember right…!), PC 30s overhead clap

Group split in 2, sprinted opposite directions to equal points (well, kinda’) and did 20x LBC’s, return to middle / 20x SSH…sprint oppo for 10 Bombjacks / return 10x IW, sprint oppo for 15x American Hammers, return for <can’t recall> / sprint oppo for 20x Monkey Humpers, return for <can’t recall>

The Target balls always need to come into play, so we next moseyed to front of Target and got a daily dose of Burpees with 5x at cones 1, 3, 5, 7, 9. Had more ball stuff planned but just enough time to get in last relay planned. (Crawls were a possibility)

Mosey to PetSmart. Between white pedestrian crossings for an indian line-type relay. At start, had 40#, 50# and 2 50# barbells. Next 3 stations were Jump Lunges, Squat Jumps and American Hammers. 9 PAX so groups of 2 and one 3. Each station OYO exercise until the weight carrying PAX (choice of bags or dumbells) carried and ran to the end of PetSmart. Upon return, shift over one station. The last station ran back to the first, picked up the weights and repeated. Continued until 2 minutes to end.

Met up with ruckers and squeezed in a minute of protraction in honor of CableGuy’s fav exercise.

Annc’s

4/1 – Easter Party! But as of this writing, the party has passed and it turned out awesome! I could not attend but read about it in Deacon’s BB. Stay tuned, we will be launching an AO in Paradise very soon! We will need your support! BB: https://goo.gl/6OU3Yp Pictures: https://goo.gl/W3v4WQ

4/22 – Lake Wylie 1 Year Convergence. All other FM AO’s closed. Let’s make it a great showing.

Every Saturday 4:00 pm – Children’s Attention Home in Rock Hill. Contact NASA for deatils. Please consider getting involved. Q’s are needed and your attendance is needed! PB: https://goo.gl/NBroyh

Prayers to Olaf’s baby, now 4 months old. While it has been a difficult road for his family, PAX support has been tremendous since the beginning. Always thoughts and prayers from the PAX. Prayers for all PAX and family in need, and YHC apologizes for not recalling other for the BB.

YHC thanks CableGuy for asking to boot lead and still have a bday Q. Now on the road to 50, I am grateful to be a part of this thang called F3 and to be a part of something so positive and uplifting. I have at least 5 near FNG’s in the queue who are wanting but have not taken that first step. We all need to keep at it to keep giving it away. It’s been awesome to see new guys come in and quickly take on leading roles especially in Lake Wylie.

Aye! Bolt

TClap |

Easter Party in Paradise

2017-04-025 Comments

QIC: Deacon
When: 4/1/17
Pax: Fort Mill, Rock Hill, Indian Land Pax
Posted In: The Fort

Click here to view pictures from the event

I’ve had a range of emotions since the Easter Party in Paradise ended but I mainly feel grateful. Grateful to be part of a community of High Impact Men who continually chose initiative over passivity. Grateful to assist God’s victory through our Easter Party. Our efforts in hosting the event were like passing God the ball and witnessing His 3-point glory shot seconds before the buzzer. #Swish

Paradise is Fort Mill’s predominantly black neighborhood that has a rising poverty level. Our Easter Party will gather people of diverse racial and economic backgrounds to celebrate the resurrection of Christ. Hours before the Easter Party, the evil one tried to discourage the event in more ways than I can explain. He looked into the future and saw the blessings that God planned for our time with community, so he threw hurdles at us. In the middle of the evil’s plot, God kept whispering “I’ve ordained this event to unite my people. I will provide the needed provisions and protection, so keep going.”

We answered His calling. I arrived at Steele Street Park at 2 PM for set up and saw shovel flags flying, dozens of HIMs hustling to get things done. More HIMs arrived with purpose saying “Let’s get to work.” HIMs set up the egg hunting areas, hung banners, put party music in rotation and set up areas for the food and face painting. Some of the children from the community helped to set up for the party. Their involvement in setting up the event positively impacted everyone. Within no time, the park was set up and completely decorated with an Easter theme.

People from the community started to arrive at 3 PM. Within minutes, the parking lot was more than full with hundreds of children and their families in attendance. It was great to see people from all walks of life gather together and have amazing fellowship. People from diverse economic and religious backgrounds came to celebrate the resurrection of our Savior. Black, white, Asian and Hispanic families were in attendance. We were laser-focused on Paradise so our signs were posted in that community only. However, we were blessed with families who attended from the greater Fort Mill area, Rock Hill, Lancaster and Indian Land. That shows God’s reach because our 10 posters and 50 signs in Paradise, alone, could not attract attendees from such a large area.

An hour after the 3K eggs, 30 pizzas, 100 baskets, 10 bunnies and mountains of cupcakes and face paint were gone, the community stayed for continued fellowship which made the Pax feel right at home. It was powerful to see such a diverse group of people together smiling, laughing and showing each other love in one event as one community.

Several families expressed their appreciation for you all hosting the event. One mom said “those F3 men are good people who are authentic.” The children asked “when is F3 coming back?” A twenty something year-old said, “I want to be with the men of F3, they can show me how to rise above poverty.” As I gathered myself, emotionally, I told them that we’ll return soon to be in community with them and to support their escape from poverty.

We had great fellowship with several black men in the community. More than a handful of the local men expressed an interest in joining F3. We are having discussions with Bolt about the soft-launch of our workouts in Paradise. Several HIMs like WhatDid and TPS are following up with their EHs from the event. A young man named Reed will post at The Armory with YHC tomorrow. Having Chicken Hawk on Q for that workout puts the perfect bow on that blessing.

There are countless HIMs to thank for the success of our Easter Party In Paradise. They provided pre-filled eggs, showed up early for event setup, stayed later for clean up, staged eggs, painted children’s faces, played music, EH’d possible FNGs, hung flyers, gathered and gave out food and made reservations for the bunnies.

Several HIMs were overjoyed after the event and did not want end our fellowship with the community (including YHC). Seeing HIMs loving on all of God’s people groups made it obvious that our work in the community is not done. It became clear that this event was not a service project, it was a catalyst to something bigger. We are brainstorming other ideas to further our engagement, fellowship and impact with the community. Please send me your ideas on ways we can impact the people of our greater community. Stay tuned for pre-blasts regarding future opportunities to stay involved in these life-changing efforts.

Peace,

Deacon

TClap |

F3 Foundation (F3F) Introduction – The Fort/Rock

2017-04-01Leave a comment

QIC: Chicken Hawk
When: 4/1/2017
Pax: All Pax
Posted In: Uncategorized

Over the years, the F3 Foundation has supported The Fort’s and The Rock’s community service activities that work toward F3s mission. The mission of F3F is to leverage the men of F3 Nation to develop and strengthen male leadership in our communities. To learn more about the foundation please click . Clearly aligned with the broader F3 mission our region has received support from F3F on several activities supporting the Children’s Attention Home as well as our efforts to engage the community in Paradise with the Easter Egg hunt on April 1st. Our organization partners with groups that are out there every day in the trenches. These are the people who are mentoring, establishing leadership programs, and forming sports teams for the disadvantaged, among other things. F3F is a lean, mean funding machine.

How does F3F Impact current goods drives and service activities?

This has no impact on goods/snacks, canned food, bikes, coats, etc drives… We will continue to fill the voids in our communities when any man feels compelled to mobilize the PAX for a given need. However, when our mission aligns with the F3F mission to develop and strengthen male leadership in our communities we are able to tap into the funds in the foundation to support our efforts. In the future, we will have our own pool of funds that we can tap into that will be dispersed after the appropriate justification and evaluation is done to ensure it aligns with Foundation requirements.

Call to Action:

The great news is that F3F is a tax exempt 501(c)3 organization and all donations are tax deductible. Even better is that when you contribute you can request to have your contribution directed to the activities that our region supports. When you contribute through Paypal you can add an instruction to the contribution to have proceeds used in “THE FORT/ROCK” region and those proceeds will go directly to our regions’ causes as long as they fit within the mission of F3F. You can also mail your contribution to the following address:
F3 Foundation Inc.
1645 Queens Road West
Charlotte, NC 28207

Please consider making a contribution to help our regions engage the community and groom the next generation of leaders!

AYE!

Chicken Hawk

TClap |

Merkin Madness

2017-03-31Leave a comment

QIC: Chicken Wing
When: 03/24/2017
Pax: Senator Tressel, Skate or Die, Sugar Bug, Sauerkraut, Clampett, Harry Carry
Posted In: Varsity

Wow. A week sure flew by and this BB is way late. Cobains. 7 braved the Merkin and core extravaganza.

Warm Up – Mosey to SCES parking lot.

Usual suspects for warm-up. Planks, SSHs, etc

Mosey to hill. Run backwards 5 rounds up and mosey down. No rest.

Now that we were warm, we went to the station cycle for our theme of the day.

3 rounds 45s on, 15s off, 8 stations.

Station #1 – Merkins
Station #2 – Flutters
Station #3 – Diamond Merkins
Station #4 – Heels to heaven
Station #5 – Hand Release Merkins
Station #6 – Xs and Os
Station #7 – Curb Merkins
Station #8 – Elbow Plank

Arms and core were smoked. Great day.

COT.

TClap |

And Then There Were Five

2017-03-30Leave a comment

QIC: Senator Tressel
Pax: Decibel, Coperfield, Skate or Die, MP
Posted In: Laces Out

Three… four….no five men hit the track this morning for a non-P200 friendly workout at Laces Out. Here is what they did.

The Thang:

Warm up mile around the Kingsley business park and then back to the FMHS track for some quarters and halves:

4 x 400M with one lap recovery in between (walk the last recovery lap)

3 x 800M with one lap recovery in between (jog one recovery lap together)

COT

This being a speed workout less than a week after the Palmetto 200, I hinted on Twitter that if you ran the P200, it would be wise to skip this one and take some rest. So, I fully expected low numbers or even to be alone this morning. But, my neighbors Decibel and Copperfield gave me the hard commit so I knew we would have at least 3, and that’s what it turned out to be when we left the school lot at 5am. But, after a few minutes into the warm up jog, Skate or Die suddenly appeared behind us on Munn Road, and then a little while later, MP, caught us near 160 as we were heading back to the school. I thought about making another loop around Munn to find out who else might join us, but decided it was time to hit the track.

Track workouts can be a grind, no doubt about it. ‘Back in the day’, I used to do these alone and they were always tough mentally and physically. These days, track workouts are a little easier because there are other guys who will run them with you. Even when each person is running at a different speed, and are separated a good bit of the time, just having other guys out there with you makes these workouts a little more tolerable. And, having someone (like Skate or Die) on your tail most of the morning, might make you push a little harder too.

It was a pleasure to lead the group this morning, and I am thankful that there were four other guys on the track to keep each other motivated and to push each other.

Announcements/Prayers/Praises

This Saturday, April 1: Brew Ruck benefiting FM care center, Easter Egg Hunt at the Paradise neighborhood, and Children’s Attention Home event all happening. Read your newsletter!

Magic Show, featuring our own Copperfield, to benefit CAH, on April 22.

Prayers for several family members with cancer and a son with depression/anxiety

TClap |

You’ve lost that loving feeling

2017-03-30Leave a comment

QIC: Shady
When: 03/29/17
Pax: Straight Up, Falcon Crest, Yat Yas, On the Rocks, Sputnik, McGillis (FNG), Crash, Knuckle ball, Short Sale, Fishsticks, Cornhole
Posted In: Pantheon

12 high impact men came out to a nice warm hump day Wednesday workout ready to rock and roll.

After the disclaimer and recognition of an FNG, we started out with a nice little mosey around the school with some high knees, butt kickers, shuffles and karaoke. This was followed up with warmups including: SSH (x20), Imperial Walkers (x10), windmill (x10), hillbilly walkers (x10), merkins (x10), mountain climbers (x20), and low slow squats (x15).

Now that the PAX were warmed up, it was time for a nice little mosey over to our 3 tiered Jacob’s ladder grassy knoll.

Jacob’s Ladder #1:

6 burpee, 1 monkey humper (we had to show off for the FNG)
This was up to the top tier (tier 3 I learned)

Jacob’s Ladder #2

6 dive bombers, 1 low slow squat
modified and only went to the 2nd tier

Next mosey’d over to the bus lane for some Al Gore burning man….or burning thighs more like.

lined up next to each other in the Al Gore stance
1st person in line stepped out of line and did 5 CDD, 5 LBC, 5 flying squirrels while everyone held Al Gore
Once done, back in line and PAX 2 stepped out…and so on down the line
When your thighs were on fire, you had the luxury of moving to a plank

As we were getting low on time, it was time for some modifications to our DORA. We stayed in the same spot in the bus lane for the next exercise. We partnered up here. PAX 1 ran down to the fire hydrant while PAX 2 started the exercises below until PAX 1 returned. There was some competitive sprinting and major PAX encouragement happening during this final exercise!

DORA

50 dips on the curb
100 Moroccan night clubs
150 squats

Then headed back to COT for 5 min of abs.

20 american hammer
20 flutters
10 freddy mercury
1 min of protractor

Wrapped it up with name-o-ramma, announcements, prayers and praises. Welcome Brian Neal (McGillis) who’s air force, flying planes got him the awesome name of McGillis (i.e. Kelly McGillis from one of the greatest 80’s movies)! McGillis learned about F3 as part of the recent free promotion of the Today Show. Everyone did a great job this morning and always good to see some familiar and not as familiar faces.

Shady

TClap |

Modified but NOT Moderate at Laces In

2017-03-30Leave a comment

QIC: Chicken Hawk
When: 3/30/2017
Pax: CSPAN, Flat Tire, Cha Ching, Olaf, Frat Boy, Bassomatic, Cooter, Pusher, Java, Lil'e
Posted In: Laces In

Eleven men enjoyed some mumble chatter and some bones cracking (thank you Pusher) as some P200 Pax engaged in an old fashioned boot camp even if the routine was anything but routine and what we thought was familiar all the sudden wasn’t so familiar.

Message:

For me Wisdom is taking a step back to reflect and take inventory. Taking time for personal reflection in the following areas:

God: What is God’s presence in my life? How am I acknowledging his work in my life? How am I taking steps toward Him?
Others people: What is my presence in other’s lives? How am I investing in those my life is intersecting with? Wife, Kids, men in this circle, strangers
Self: What Sin, selfishness, personal desires do I have in my life that is getting in the way of my relationship with God and focusing on others in my life. Chasing financial success, putting personal desires ahead of time with God

Mosey with a slow start out of the parking lot with inch worms, lunge walks and then we picked up the pace with a mix of side shuffles, butt kickers, high knees, karaoke, etc

Dynamic warm up: Circle up while 2 pax runs to the end of the parking lot and back rest of pax does exercise

SSH
Wind Mills
Merkins
Seal Jacks
Mountain Climbers

Group 1 v group 2 – Modified Dora – Group in cadence while the other group runs… six determines count and pace of run… modified into 3,2,1 rounds

burped x3 rounds
jump squats x 2 rounds
diamond merkins x 1 round

Modified Jack Webb

1 muscle up to 4 curb hops
1 hand stand to 4 CCD

Mary

It was a privilege and honor to lead.

TClap |