Family Ruck 001 – 11/18/17

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With the great success we had with Brew Ruck 001 back in March, we’re launching the family version, Family Ruck 001 on Nov 18th. As the name implies, this is a FAMILY event and we encourage and want Ms and 2.0s! No rucking experience needed, this is ment to be a family event not a CSAUP, so just grab a backpack, any weight or no weight is fine and let’s have enjoy some fellowship and rucking!

This is a 3.3 mile route within Baxter, with two stops along the way at Parks for a break for kids to play and activities.

The Start Point (SP) will be the Mushroom Pool (3387 Richard’s Crossing, Fort Mill), the route is detailed below and the EndEx will be the Baxter Town Center on Colonel Springs Way.

Start Time will be 15:00 (3pm), estimated arrival at EndEx ~17:00 (5pm).

For those looking for more than 3.3 miles, there will be a pre-ruck launching from the EndEx at 14:00 (2pm).

Nothing special required, your ruck, some weight and smiles, be smart about weight for 2.0s.

Please pack your own water!

Feel free to bring adult beverages for some 2ndF at the EndEx!

Route Map:

Route Details:

SP- Mushroom Pool

Miles

Cumulative
Miles

First Leg

SP down Richard’s Crossing, loop around end, back to Front St

0.46

Right on Front St

0.09

0.55

Right on Birkshire Heights

0.05

0.60

Right on Revival Row

0.35

0.95

Right on Olmstead St & back (dead end)

0.25

1.20

Right on Revival Row

0.04

1.24

Right on Birkshire Heights

0.14

1.38

End at Park at Birkshire Heights and Downing Dr

Second Leg

Head down Downing Dr

0.27

1.65

Left on Morris Hunt Dr

0.24

1.89

Left on Gardenia St

0.07

1.96

Jump on trail system

0.82

2.78

End at Allison Park

Third Leg

Right on Founders St

0.04

2.82

Right on Ellis Way

0.21

3.03

Left on Sonny Way

0.06

3.09

Left on Colonel Springs Way

0.20

3.29

End at Town Center field

Questions, comments, concerns, holler at WWL, Cobra Kai or CSPAN.

No patch has been designed or ordered, there are costs to do so, we are happy to if there is enough interest, let us know if you have ideas.

Aye!

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Ciabatta/Tabata whatever at the Yard

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It was a balmy Saturday Morning heading to the Yard as I saw many headlamps off in the woods running the Ragnar.  We were getting ready to dial in our own pain for the gloom.  Hopeful thoughts that one of the PAX would bring an FNG or a Kotter to help keep the promise of a quasi moderate workout.  Unfortunately that wasn’t the case.

9 PAX took off for a quick mosey around the parking lot before diving into what would be a painful experience.  We started out with some stretching moves across the parking lot to limber up with knees to chest, toy soldiers, butt kickers, high knees.

Circled up for some warmup moves:  Moroccan nightclubs, cherry pickers, merkins, windmills etc.

The Thang:

Thanks to Anchorman a couple of weeks ago I borrowed his idea of a tabata workout.  30 seconds of exercise 15 seconds of rest. Two sets of each exercise.

Flutters, Low Slow Squats and Side straddle hops.

2nd round was pretty painful

Plank, Shoulder Taps and Peter Parkers

Didn’t realize that those were all in the plank position till it was to late.  Some serious grumbling during this one.

We finished up with a couple of rounds of wall sits and lunge walks to through the parking lot.

Had a brief discussion about the theme of the month Control and how as men we try to control things around us.  We should rely on God and give Him control of our lives so our outcome would be more inline with his will.

Thanks for the opportunity to serve!

Bass-O-Matic

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A #MALTZ without Lightning

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IMG_3308

Conditions clear and 55 degree

Disclaimer

Warmup-O-rama

Event Info:     A memorial workout event/salute to those who have been KIA

Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.

2016 Heroes:    MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)

Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)

Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)

 

Friday 10/6/2017 Friday 0515 Maltz Challenge

NAFO HS USMCJROTC

1400 A O Jones Blvd

Fort Mill, SC 29715

 

@F3theFort Maltz exercises are (self timed):

  1.        400 meter run (1 lap around track)
  2.        50 pull-ups (consecutive = don’t leave station until complete)
  3.        Partner carry football field
  4.        50 dips
  5.        100 push-ups
  6.        50 knees to elbows
  7.        100 Sit-ups
  8.        400 meter run (1 lap around track)

Encourage your brothers as they finish…

COT & BOM / Prayer or Praise

More info at www.maltzchallenge.com

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Mary Go Round at the Colosseum

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Warm up:

20 x -SSH

20 x MNC

15 x Windmill

10 x Merkins

Plank

Honeymooner

Downward Dog

15 x Mountain Climber

15 x Squats

The Thang:

So after some short sprints and side shuffles through the parking lot, we partnered off.  Then a word on leadership.

Leadership doesnt have to happen alone!  Just like your partner during the workout a partner in life can help you be the leader you are meant to be.

And the Mary-go-round begins…..

Each round consists of doing one exercise followed by a lap around the parking lot.  Since one round of each set of exercises wasnt enough, we decided to rinse and repeat each round.  Between rounds as we waited for the six (usually me) we did wall sits for round 1 followed by planks for round 2.

Round 1:

10 x Freddy Mercury

10 x Rosalita

10 x Protractors

Round 2:

10 x Crab Humpers

10 x Carolina Dry Docks

10 x Flutters

Meet back at COT for announcements, prayers and praises.

Thanks for all the support PAX for my VQ!

A great time was had by all!

Announcements:

-Invergence Friday

-Convergence Saturday

Prayers of PAX:

-Family who lost father due to fire ants

-Missionary family resolving paperwork stateside to return to Asia.

 

 

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Week 1 of Q School at the Abyss

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This Wednesday started a month long opportunity for the PAX of Lake Wylie the hear more about the important responsibilities of a Q from veteran leaders around the Fort Region.  We’ll have Wednesdays in the month of October dedicated to teaching these valuable lessons.

This Wednesday started with the 1st Nantan of the Fort region, Double D!  It was a real pleasure having him share the history and some knowledge about F3 and important aspects of the Q.

Here’s what we did.

Mosey around the parking lot with some High knees, butt kickers, side shuffles and toy soldiers until we circled up.

I started the warmup  with the reason we count in cadence.  Cadence helps validate your authority to lead.  If you do an exercise that would normally be done in cadence WITHOUT counting  you are giving that authority to lead the group.  We broke down the three parts of counting in cadence.

ANNOUNCE the next exercise

MOVE the men into position

START the movement in cadence

After this instruction we went around the circle and had the men pick and exercise and count it out for the PAX

I handed it over to Double D and he shared more great tidbits about counting in cadence.  He asked the men who has not yet been a Q or only one time.  We had just a few guys that have not done so.  Double D had them come out and lead for an exercise.

Next we moseyed to the hill.

We discussed preparing for your Q.  Idea #1: Keep it simple.  If it takes you too long to explain, you can lose the men. If it’s too complicated to remember, the PAX will do their own thing.

With that in mind, we did 11s

Top of Hill 10 Merkins

Run down do 1 Big Boy Sit-up

Up the hill, reduce merkins by 1

Down the Hill add 1 to sit-ups

Easy to write, hard to do.  After this we moseyed to the circle by the front of the school.

Last words of wisdom for the group.  If you are not going to be with the PAX (you split the group up) make sure you pick exercises everyone knows.  I shared my experience leading just the weekend before at the Convergence.  Of the 20 exercieses I had that day, I picked a few exercises that the men didn’t know. Some of my favorites, the V-Up Twist and Squat Burpees (Thanks Witch Hunt).  Be careful not to make my same mistake.

We then bear crawled around the large circle…painful!

ran back to COT

Announcements

Praises and Prayers

Double D led us out in prayer.  Great to be with all the men and to have him there!

An Honor to Lead,

Royale

 

 

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Cone work and importance of waiting on the 6 to show

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Warmup while waiting for a 6 to show (Sometimes you get caught spending more
time than planned in the White House)
It was important that we stayed in the parking lot for two reasons.  We knew that there was one Pax on his way so we wanted to make sure he could find us.  Also we had an uneven number and what I had planned was best suited for even numbers.
SSH
Windmill
Hilly Bill Walker
Merkins
Don’t drop your arms through the following exercises
Morracain night clubs
Forward large circles
Reverse large circles
Morracain night clubs
Forward small circles
Reverse small circles
6 finally showed up after the merkins were over (glad to have the even number of
Pax)
Moseyed over to the back side of the school near the football field
All lined up and did the following exercises
– Toy soldiers down and back
– inch worm merkins – bear crawl back
– Burpee Broad jump – crab walk back
– Right foot hop down and back
– Left foot hop down and back
Next series of excersies YHC had 6 cones lined up for some ladder work
Cone 1 – Starting point
Cone 2 – Dips
Cone 3 – Flying Squirels
Cone 4 – Plank Jacks
Cone 5 – Apalo Onos
Cone 6 – Merkins
Pax started at cone 1 and worked their way down the line doing each exercise 10
times. Goal was to try work all the way down to 1 rep per exercise.
Once all pax finished we partnered up and 2 groups started with resistance band
high knees and broad jump.
Other group would continue the cones workout, but this time perform each
exercise 9 times. Once the group finsihed the cone workout groups flip flopped.
Band exercises where only performed after completing rounds 10, 8 and 6 in order
to be able to complete the entire series of exercises.
Good push from the guys with 10 minutes left. All pax were able to complete the
last 4 rounds and make it back to COT before 6:00.
Good work today gentlemen.
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Old School Playground/cinder block workout

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Mosey to the playground for the warm up:
SSH
Windmill
Merkins
Hillbilly Walkers
Split into partners for two rounds of each
P1 – run to the hill and back
P2 – Pull ups
P1 – run to the hill and back
P2 – Toes to bars
Mosey over to the bottom of the hill by the statue:
Round 1 – run half way up the hill backwards and run back down
– plank until the 6 gets back
– 10 merkins in cadence
Round 2 – run all the way to the top of the hill backwards and run back down
– plan on until the 6 gets back
– 10 merkins
Round 3 – run backwards to the top of the hill and wait
Starting at the top of the Stairway to heaven
Round 1 (going down hill) – 10 merkins each light pole
Round 2 (going up) – 15 squats
Round 3 (up hill) – 20 LBCs
After completing 3 rounds Trucker handed it off to Bonsai
If you have ever come to any of YHC q’s you will start to notice a trend. I
like to find something different to do and I also like to use “toys”. Cinder
blocks or other stuff to make it different.
Today I decided we should use the cinder blocks as a workout tool. However the
Pax had no idea what was coming as I had them hidden in my vehicle unti it was
time. I didn’t hear too much complaining except from CSPAN, but that is just a
given!
We kept the same partners and each group grabbed one block and headed out to the
field for the following:
P1 – runs
P2 – performs workout move until P1 returns and you switch
Execises – Repeat 2 times each
Over head thrust
Squats
Bonsai Tree (1 round of 5 each)
Single arm merkin (One arm with forearm on the ground and the other palm on the
ground. Try to keep most of your weight over the palm when performing the
merkin (10 each side)
Toe Touches
Burpees (10 each person)
Bent over rows
Flutters – P1 bear crawled half the distance they were running and then ran back
With a few minutes left we enjoyed a few minutes of Mary until meeting for COT.
It was good to have a few Pax from the GrandStrand visiting us today including
an FNG that One Call brought with him.
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Influencers Pre-Blast

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At its core, the Influencers is a ministry which guides individuals into an intimate relationship with Jesus Christ.

This is accomplished in a small-group setting called a Journey Group. Participants will initially meet for a 6 week period with a group of believers who share the same heart to go deeper in their relationship with Christ. The key Scripture passage for this ministry is John 15, where Jesus said, “If a man abides in Me and I in him, he will bear much fruit.” As they begin to understand and participate in this process of abiding, true life transformation begins to take place. These individuals become Influencers to their world, which means marriages, children, businesses, and communities are impacted.

We will be launching an “intro” to the Journey on October 23rd. Come join us for a 6 week study to learn more about what it truly means to be a part of the vine. We will be launching the full 9 month discipleship program in January for those interested and it’s truly life changing!

Some noted F3 Journey Alum…..be sure and ask them about how it’s impacted their lives…..

  • Cake Boss
  • Cobra Kai
  • Bojangles
  • Crab Cakes
  • Terminator
  • Destiny

When: Monday mornings at 6:15am (will last 45 minutes or so).

Where: Paracle Realty on market street in Baxter

For more information contact Orange Crush @ glenngordon2@live.com

Glenn Gordon @InfluencersFM

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Footloose or don’t Footloose… you pick

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Footloose brings the numbers for sure… No sense in getting philosophical at the front…

The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15

Mosey to back of Baptist Church

]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.

Cone 1:

  • 20 Jump Squats OR 20 regular squats

Cone 2:

  • 20 diamond merkins OR 20 regular merkins

Cone 3:

  • 20 Burpees OR 20 Bombjacks

Cone 4:

  • 40 flutters OR 40 LBCs

Cone 5:

  • 20 dips OR 20 overhead claps

Cone 6:

  • Bear crawl to next cone OR lunge to next cone

Cone 7:

  • 30 shoulder taps or 30 second plank

AMRAP FOR TIME

Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…

All things considered, it was a good time.

NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.

Helmet, out.

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11

Poopdeck got TireD

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Great attendance for my VQ, 14 PAX decided to show up and play with some toys.

Quick disclaimer and welcomed one FNG. Discussed about control and the power to influence or direct certain behaviors, especially our kids behaviors while they are growing up.

We started the warm up with a run around the parking lot, circled up and started with the following in cadence:

20 Moroccan Night Clubs

20 Low Slow squats

10 Windmills

10 Merkins

Then we moseyed down to the boat parking lot for a 4 station/corner setup with two big tires in the middle forming an X in between stations. Quick explanation of “benefits” and we split into four groups and one group went to each corner:

  • First  Corner:

10 Sledgehammer swings (choose between 8, 10 or 12 lbs sledgehammer)

15 big boy sit ups

20 American hammers

  • Second Corner:

10 lunges

15 squat jumps

20 monkey humpers

  • Third Corner:

10 Sand Bag Toss (choose between 40 or 60 lbs sandbag)

15 shoulder press

20 side straddle hops

  • Fourth Corner:

10 diamond merkins

15 regular merkins

20 count battle rope wave

After finishing exercises on each corner we bear crawled to the big tires, flip them 3-4 times (choose between 280 or 350 lbs tires) and then duck walked to the next corner; every time we finished a corner we repeated the bear crawl, tire flip and duck walk to move on to the following one.

Rinsed and repeated 3 times each corner for a speedy workout.

With 40 minutes into the workout we moseyed back to COT and finished strong with slow merkins: 5 diamond merkins, 10 regular merkins and 15 wide arm merkins.

Namearama and welcomed FNG “buckshot”

Announcements:

Ragnar Race

Community Cafe Race in Tega Cay

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, ragnar racers

We wrapped it up with a prayer we do with my kids were we thank God for our family, life, health, love, happiness, work and the necessary resources and provisions we receive every day to keep going on with our lives; we also ask that every kid in the world has access to a decent meal every day.

It was a great way to start a super busy day!!

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