I Survived The YETI and 40 Years Of Life

Leave a comment
  • QIC: Bones
  • When: 02/20/2017
  • Pax: Cornhole, Davinci, Cha Ching, Royale, Fish Sticks, Shark Bait, Bob the Builder
  • Posted In: Quagmire

Today marks the completion of 40 years of life for me.  As my final act of insanity of a 30 something I partook in the YETI this past weekend.  Carrying 35+ pounds on my back for 18+ miles combined with pain stations designed to push your limits seemed like a good idea several weeks ago.  Around 3 miles in on Saturday, I was questioning my decision.  Like the many other PAX I did successfully complete it and have spent the last 48 hours walking around like I am 85 years old versus a 40 year old.  In fact, if it wasn’t for the Q commitment I had this morning, I probably wouldn’t have posted at all.

Seven men joined me early this morning to kick off my 41st year of life and to push out the “lactic acid” they had built up in their muscles due to their own YETI experience.

WarmUP

Target Balls:  (move to the next ball and then exercise)

  • Bear Crawl – Merkin
  • Lunge Walk – Flutter Kicks
  • Crab Walk – LBCs
  • Broad Jump – Diamond Merkins
  • Peter Parker Crawl? – Carolina Dry Docks
  • Karaoke – Switch

Suicide Run.  Each ball and back.

Wall Sits. 8 ten counts.

Mosey to Fountain.

  • 30 Step Ups.  15 per leg
  • 40 Dips
  • 20 Derkins

Mosey to Office Depot

Finisher. 3 – 40 yard sprints

COT

I often tell my patients that my desire for them is to be healthier at their next birthday than they were at their last.  I can honestly say that I am.  Thanks to F3 and the PAX to keep me motivated and moving and I am looking forward to the Q on my 50th.

 

TClap |
0

Tag Team Q

Leave a comment
  • QIC: Senator Tressel, Falcon Crest, Decibel, Cable Guy
  • When: 02/18/2017
  • Pax: Senator Tressel, Falcon Crest, Decibel, Cable Guy, Smuggler, Cardiac (from Durham)
  • Posted In: Alcatraz

It was a fine morning at Runde,  and 6 men got an early start to their Saturday with another spirited beatdown at Alcatraz.  Here is what they did:

The Thang

Easy jog out of the park, around the cul-de-sac on Windward, and then back to the park for COP.

Falcon Crest on Q

SSH x 20, Windmill x 15, Morrocan Night Club x 20, IW x 20, Mountain climber x 20, Squat x 20, Merkin x 10, one or two more (can’t remember)

Hand off to Senator Tressel 

Mosey to the chin up bar along the path.  Split into groups of 2.

Group 1: Burpee pullups x 10 (crowd pleaser)

Group 2:  Step Ups (10-15 each leg)

Group 3:  LBC x 20

Rinse and repeat 2 more times.

Hand off to Decibel 

Mosey to the hill behind the practice cage for Jacob’s ladder (7/1)

Starting with one LBC at the bottom of the hill and 7 burpees at the top of the path.   Repeat and count up/down  to 7 LBC’s and 1 Burpee at the top.  Stay on the path.

Hello dolly x 20/Rosalta x 20/Budha x 15 – no break (crowd pleaser #2)

Hand off to Cable Guy 

From the path, line up and do an indian bearcrawl run along the straight section of the path, keep going until the path begins to curve.     Mosey to the railroad tie ledges along the corner of the park

50 dips, 25 LBC’s, 10 derkins.  Rinse and repeat

50 dips, 25 LBC’s, 10 derkins, 10 jumping lunges each leg (crowd pleaser #3)  (The lunges were added to give Cardiac a little more leg workout than he was getting up to this point..   We all thanked him for his request…)

Mosey down to the baseball field and line up again for indian bearcrawl run all the way across the field.

COT

Moleskin

We decided to keep Alcatraz open this Saturday (Yeti), and had no scheduled Q’s.  I could not get a hard commit from anyone to Q, and really didn’t know who was going to show up so just decided to wing it.   No worries, though.  We have enough experienced Q’s to do it on the fly and that’s what we did today.  We threw virgin Q, Falcon Crest,  right into the fire this morning and he started us off at COP.   Then, the veterans took turns at Q and strung together a solid workout. Unplanned workouts are usually strong, and today was no exception.  All the Q’s pushed the Pax and kept things moving along for 60 minutes.

T-claps to Falcon Crest to stepping up (voluntold) to do COP on his VQ.  You did fine today, my friend, but should have come to Q school this morning.  Let’s get your Twitter skills up to speed!

It was great to see Cable Guy back at Alcatraz. He has been noticeably absent from Runde for a long time and it seems that his new girlfriend is keeping him from making it here on Saturdays.  So, we’ll have to start re-EHing him to get back on a regular basis.  You are missed, brother!

Welcome  uber-fit, Cardiac from Durham who was in town visiting his family.  Great meeting you and t-claps for attacking the workout with gusto today.  I hope you got your money’s worth today and come back the next time you are here.

Good mumble chatter from Decibel and Cable Guy as always.   I have to give a shout out to all the Q’s today for willingly stepping up to lead like I knew you would.  Well done, gentlemen!  It was beautiful morning and a pleasure to spend it with my F3 brothers.

Announcements/Prayers/Praises

1,  Children’s Attention home workout today at 4pm.  Get involved in this great outreach project!

2.  There will be a 3rd F convergence next Saturday, Feb 25.  The topic:Intentional Living.  This will include testimony from local F3 men on their personal journeys.  You don’t want to miss this.  Alcatraz will be closed that day and we’ll converge at WEP at 7am for workout.

3.  Prayers for injured and sick Pax.

 

TClap |
0

Tolkien lands me this Q, then doesn’t even post to it

1 Comment
  • QIC: Longshanks
  • When: 02/17/17
  • Pax: Bolt, Nard Dog, Fire Hazard, Overhead, Soft Pretzel, Triple 7 (respect), Big Tuna, Madame Tussaud, Flipper, Wingman, Outback, Mario, Tuck, Buckeye, PopTart, Thin Mint, Fahvra, Frehlys Comet (respect), Doc McStuffins, Longshanks
  • Posted In: Uncategorized

First off, I want to thank Tolkien (and Flipper, Fire Hazard, Thin Mint, and Mario) for getting me out to this AO to lead the fine men of SOB. 4 out of the 5 posted. Tolkien’s too cool for us now since he was privileged enough to lead Combine up in Metro.

Secondly, if you are expecting some witty Backblast about this mornings shenanigans, you’ve come to the wrong place. Not sure when Tolkien comes up with the time to write his masterpieces, but it’s time he could spend training to beat me.

Nice 40 degree temp to get started this morning as 20 posted at The Brave for YHC’s first Q in the land of SOB’s.

The Thang

20 x SSH
15 x windmills

Start running. Took the main road up to the Green and looped around the Green back to main road. About a mile in we come across some red cones 2 parking spaces apart from the next.
10 Burpees, Bear Crawl to the next cone.
9 Burpees, Bear crawl to the next cone.
8 Burpees, Bear crawl to the next cone.
7 Burpees, Bear crawl to the next cone.
6 Burpees, Bear crawl to the next cone.
5 Burpees, Bear crawl to the next cone.
4 Burpees, Bear crawl to the next cone.
3 Burpees, Bear crawl to the next cone.
2 Burpees, Bear crawl to the next cone.
1 Burpees, run a lap around the parking lot.
When returning to the cones do the exercise on the opposite side from the burpee, jog to the next cone.
10 Merkins
20 Flutter
10 Dips on the curb
20 squats
10 Diamond Merkins
20 LBC’s
10 Lunges each side
20 Plank Jacks
10 Carolina Dry Docks
20 SSH
Run another lap and start back with the Burpees and Bear crawls.
Run another lap and do the exercises again. Keep running until all PAX have completed 2 full circuits.

Get back on the main road and head towards Ballantyne Commons Pkwy. Stop in a parking lot for 10 Slow merkins and 20 Mountain Climbers. Continue towards BCP and stop at BCP for 25 Dips (OYO) before heading back the way we started. Stopped in the Dynacast lot for some people’s chair and overhead presses before running all the way back to the Vine.

5 miuntes of Mary at the Vine
20 Big Boy Situps
10 Rosalitas
10 Dying Cockroaches
10 LBC’s
1 minute of Burpees.

Announcements – Pineville 5k, Ballantyne 5k, Savage Race Mudrun, Yeti (the Fort)

Prayers – none said but Thanks Mario for taking us out.

Moleskin
1. Thanks again for the guys mentioned above for getting me out of the Fort and working around my schedule so I could lead today. Never ceases to amaze me how awesome every F3 brother I come across is. Takes a special person to wake up a 4:00/4:30 to get a whoopin from someone they barely know. If you have the time, get outside your region and post to a workout that you wouldn’t normally and try to bring a friend along just in case. I’ve learned a lot of different exercises and ways of presenting those exercises just from going to other regions. Plus I’ve met a lot of awesome PAX this way.

2. If you want some witty humor I’m sure Tolkien will have some, whenever he gets around to writingup his BB from Combine this morning.

3. My GPS said 3.71 miles this morning, Strava had it as 3.5, Fahvra and Thin Mint were at 4+. 4 mile minimum = someone got 4 in, so I will say the minimum was met.

4. My shoulders hurt.

Longshanks out!!! (mic drop)

TClap |
0

Tour DeSwampalicious

Leave a comment
  • QIC: Cable Guy
  • When: 2-17-17
  • Pax: Boot Camp: Cable Guy, Mainframe, Geko, Nasa, Cardiac Ruckers: Lil E, Witch Hunt, The Librarian, Gears, Bones, Zima, Repeat, Tatanka, Spitz, Twister, Lugnut, World Wide Leader, Royale
  • Posted In: The Swamp

Ruckers rucked and relaxed and did some easy stuff while the Boot campers ran and worked out hard!
But seriously we did see those ruckers sweating and lifting heavy stuff so probably not so easy!!!!!

Boot Camp:

COP:
20 Low Slow Squats
10 Diamond Merkins
20 Mountain Climbers

Mosey 1/2 Mile
20 Low Slow Squats
10 Wide Merkins
20 Mountain Climbers
20 Flutters

Mosey 1/2 Mile
20 Low Slow Squats
10 Regular Merkins
20 Mountain Climbers
20 Flutters
20 SSH

Mosey 1/2 Mile
20 Low Slow Squats
10 Marine Corps Merkins
20 Mountain Climbers
20 Flutters
20 SSH
20 Imperial Walkers

Mosey 1/2 Mile
20 Low Slow Squats
10 Ranger Merkins
20 Mountain Climbers
20 Flutters
20 SSH
20 Imperial Walkers
20 Peter Parker

Indian Run to COT
Total Mileage 2.5 miles

We all stayed warm on this cool February morning. It was around 42 outside but we were all sweating when we returned to the COT

Announcements:
Everyone getting ready for the YETI tomorrow
CAH has been big for all involved and will be on tomorrow at 4:00 PM for anyone who would like to double down and be a HIM to some kids in need!!

Close out with a prayer for health and people recovering from surgery and some safe travels!

TClap |
0

Progressive Pain – The Pantheon 2/15/2017

Leave a comment
  • QIC: Witch Hunt
  • When: 2/15/2017
  • Pax: Fishsticks, Bear Grylls, On the Rocks, Cha-Ching, Witch Hunt (QIC)
  • Posted In: Pantheon

A beautiful cool morning brought 5 pax to the Pantheon for a progressively painful beatdown. It all started with a 4:30 pre-run with myself and Fishsticks totally about 4 miles (In retrospect, this was a terrible idea. Legs felt like jelly the rest of the day.) Then 3 more joined us at 5:15 for the rest of the festivities.

We stared with a mosey around the front parking loop adding in some butt kickers, high knees, side shuffle and toy soldiers. We circled up on the soccer field for a quick warmup:

  • SSHs x25
  • Imperial Walkers x15
  • Wind Mill x10
  • Merkins x10
  • Plank Jacks x15
  • Morracan Nightclubs x25

With us good and warm we got after it. We started by making our way around the outside of the soccer field. First you would side shuffle the length, then bear crawl the width, sprint the length and finish with bear crawling the width. This was so enjoyable that we R&R but changed the bear crawl to broad jumps.

This took its toll so we did  2 quick 10 counts and moseyed to the front of the school for the next thing.

I setup 3 stations (Cross walk, a cone approx 50 ft away & the stop sign) in a straight line. Pax would pair up and work there way through the cones.

Cone 1: Partner A: 10 Merkins; Partner B: 15 Jump Squats; Partner A: 20 LBCs; Both 1 Burpee
Cone 2: Partner B: 10 Merkins; Partner A: 15 Squats: Partner B: 20 LBCs; Both 2 Burpees
Cone 3: Continue pattern adding 1 burpee at each cone

The goal was to continue this pattern until we got to 16 burpees, we got close (14 Burpees). In total each Pax completed:

  • 70 Merkins
  • 105 Jump Squats
  • 140 LBCs
  • 105 Burpees
  • Covered about 1.5 miles

Great work by all the Pax to push through the pain.

We moseyed back to COT early and had some time for a few minutes of an AB Lab.

Thanks to Fishsticks for the chance to lead.

Until next time, back to the hunt…

 

TClap |
0

Pyramid Of Pain – The Swamp 2/16/2017

Leave a comment
  • QIC: Witch Hunt
  • When: 2/10/2017
  • Pax: Da Vinci (R), Zima (R), Lil E (R), Trucker (R), Cornhole (R), Risky Business, Mr. T, Gears (R), Cha Ching, Royale (R), Qwerty, Vinnie, Cable Guy, Nasa, Bob the Builder, Witch Hunt (QIC)
  • Posted In: The Swamp

16 Pax showed up to the Swamp to put in some work. Trucker would provide the ruck pain and I would take the bootcampers. Disclaimer was given and the ruckers went left and bootcampers went right.

We moseyed over to the front of the Wine Shop for a quick warmup that included some SSHs, windmills and imperial walkers. Also burpees, lots of burpees (Always a crowd favorite). Once the Pax were good and warmed up we moseyed to the fountain to get to the main event.

The Thang

I borrowed this workout from our Nantan. He brought it to the Abyss one Wednesday and I enjoyed it so much I thought I would spread the joy.

The idea is to complete a series of exercises then run a lap around the parking lot. Then return to complete the next set and so on and so forth. Once you completed the 10 exercises you started over but added an additional lap in between. Below are the exercises:

  1. 50 Merkins
  2. 40 Flutters
  3. 30 Dry Docks
  4. 20 Flying Squirrels
  5. 10 Squat Jumps
  6. 10 Bombjacks
  7. 20 Box Jumps
  8. 30 Dips
  9. 40 American Hammers
  10. 50 Jumping Lunges

Cable Guy and Cha Ching led the way completing 15 exercises, while the rest of us did our best not to die.

When we reached the time we headed back to COT to meet up with the ruckers.

Pax put in a great effort considering all the running involved in this workout.

Thanks to Cable Guy for the chance to lead.

Until next time, back to the hunt…

TClap |
0

Over and Over and Overhead

Leave a comment
  • QIC: Zima
  • When: 02/16/17
  • Pax: Spider-Man, Router, Heisenberg, Trucker, Cheddah, Geronimo and Zima (YHC)
  • Posted In: Uncategorized

Been awhile since I Q’d a ruck workout. It was nice to shake off the cobwebs and see what we could do this morning. A thought occurred to me that of the two Goruck events I’ve completed, both included quite a bit of repetition. Whether it was unpack your rucks, pack them up, unpack them again, pack ’em up, again, again, faster! Or keep doing this exercise until I say stop…I didn’t say stop! So I figured I would give the guys some repetition (of the Overhead Carry variety). If we make the workouts difficult, the Custom in April will be a breeze, well maybe not that but we will be better prepared.

Quite a bit of mumblechatter for 0515. Hush! Let’s mosey to the band practice field.

THANG
COP at End Zone: 25 SSH (IC), 10 WM (IC), 10 Low Slow Squat (IC), 10 Plank Jacks (IC)

Begin Series of 4 Corners (Utilizing the Ruck at ALL times)! Our corners were the corners of the football field.

Series 1
20 Merkins OYO
100 Yds OH Carry
10 OH Squats
40 Yds Crab Duck Walk
20 Flutter Kicks (IC)
100 Yds OH Carry
20 Mtn Climbers (IC)
40 Yds Mosey

Series 2
10 OH Presses (IC)
100 Yds OH Carry
20 Ruck Swings OYO
40 Yds Lunge Walk
40 Big Boy Situps OYO
100 Yds OH Carry
10 Manmakers OYO
40 Yds Mosey

Series 3
20 Ruck Curls
100 Yds OH Carry
20 Reverse Lunges
40 Yds Bear Crawl
10 American Hammers (IC)
100 Yds OH Carry
10 Plank Jacks (IC)
20 Calf Raises OYO

Mosey Back to COT

NMM
Not a lot to say here. It was a difficult workout (at least for me) and the threats of bodily harm seemed like it was for the Pax as well. Here are my notes:
-Crab Walks can literally choke you out! Tclaps to Trucker for suggesting Duck Walks after a few yards
-I lost count of how many organs Geronimo was going to punch (it’s his Love Language)
-Cheddah has a mean mean ruck stride (Spider-Man too)
-Solid work by Router and Heisenberg
-Thanks to Router for suggesting the man-makers, it was that or 20 burpees!!
-600 Yards of OH Carries
-Repetition is the mother of all learning…and sometimes it’s painful
-Click HERE to copy the #Pathfinder Log

Announcements
-Yeti 02/18
-3rdF Convergence 02/25 0530 (1st F Convergence to follow at 0700 WEP)

Prayers and Praise
-Pray for Marriages. 3 separate troubled marriages mentioned in COT. The enemy tries to divide and tear apart. Pray that the couples put God at the center. He can heal and provides hope!
-Pray for Pax and Others Job situations
-Pray for our families and children

BOM

Honor to Serve
Zima

TClap |
0

York Intermediate AO Recon

2 Comments
  • QIC: Bounty
  • When: 02/15/17
  • Pax: Chef, Drifter, BlackLung, Chernobyl, Bounty (QIC)
  • Posted In: Uncategorized

Conditions: 50’s, dry, with 4 Pax Companions

So this was the second main recon of the York Intermediate AO to hopefully be utilized as a permanent rucking AO site.  The idea for this recon is several things…First, to have a Wednesday workout option in the York area. Second, to help coordinate anyone doing a “Pathfinder” event with a great location that offers several different challenges for training. Third, to help spread the word about “Rucking” and the benefits from it versus other workouts.  Lastly, to offer something different to the regular F3 Pax instead of just SSH, merkins, run/cardio, rinse and repeat like the majority of other AO’s.

If you’ve never been to the Intermediate school, I will give a brief description of what this site has to offer. The Intermediate is in close proximity to two other schools: York Middle and York Elementary.  This gives us three schools next to one another along with all there offerings to include: parking lots, tennis courts, lights, rubberized track, pull up bars, frontage road, cross country track, bleachers/ stairs, covered areas, alleyways, walls, hills, random coupons, ditches, and swings.  As you can see, this one site has just about anything you may want to use in an awesome one stop shop.

Warmup:

Low Slow Squat IC x 5

Windmills IC x 5

No FNG’s so a quick disclaimer was given and the Pax were advised to modify as needed because this workout would by done with either the ruck on back, ruck on front, or ruck in hand. To warmup the upper half we completed:

30y bearcrawl

5y side crawl to the right

5y side crawl to the left

20y crawlbear (backwards bearcrawl)

20y bearcrawl

The Thang:

I placed 12 pieces of tape on the concrete each with the name of an exercise.  I told the Pax that we would do AMRAP with your ruck for 30sec followed by a 10sec rest, then 30sec on again.  After completion we would move to the next exercise in a circuit/ Tabata style.  The exercises went as follows:

Plankjacks, Derkins, Flutterkicks, Blockees, Air Squared, Flutterkicks, Sphinx Merkins, Turkish Get Ups, Ranger Merkins, One Arm Plank, Nipple Scraper Merkins, and Genuines.

We had a few minutes left so we knocked out 50 situps before the third F.  For the third “F” I advised the Pax that the all the exercises that were just completed was part of the message to us.  Each exercise began with a letter that was used to describe what I believe all HIM’s possess.  I read this passage before and decided to pass it along, “when you push your body to it’s limits, when you’re out of breath and in pain, when you’re lying on the ground exhausted – that’s the kind of experience that shows you how bad things COULD BE. But by doing this, you’re changing your mind’s frame of reference to a new set of standards. When that challenging workout is over, the small worries of the day seem like nothing. Then I advised the Pax to:

Stay

Positive P – Plankjacks

Devoted D – Derkins

Fighting F – Flutterkicks

Brave B – Blockees

Ambitious A – Air Squared

Focused F – Flutterkicks

and STRONG!…..Stay INTENTIONAL!

S – Sphinx Merkins

T – Turkish GetUps

R – Ranger Merkins

O – One arm Plank

N – Nipple Scraper Merkins

G – Genuines

Great job to the men who completed this workout. I hope it continues to show that not all “ruck” workouts mean we have to walk/run for miles everytime.  Drifter, you may not see it or feel it, but I see improvement with you at every workout. Chef, I love how you are always a hard worker and never afraid to try something new. Chernobyl, the human machine that never needs a day off…awesome output. Blacklung, you’re the perfect total fitness package of strength, speed, endurance, and cardio.  Keep up the great work guys, I cant wait to sweat with yall in the gloom again.

Announcement given: Yeti, Attendance, Newsletter, Site Q meeting.

COT/BOM

…Bounty…

 

TClap |
0

Crushing Cinder Blocks at Laces In

Leave a comment
  • QIC: Frat Boy - VQ and Bonsai
  • When: 02/09/2017
  • Pax: Frat Boy, Shady, Chicken Hawk, Cooter, Lil E
  • Posted In: Laces In

A couple days before the workout I reached out to Lil E to see if he had any open spots to fill that could be used to get a couple guys a chance to VQ.  Thinking he might come back with a date in late Feb or early March.  It just happened that later that day Lil E reached back out saying the Q for Thursday had to back and needed a sub.  I jumped on my phone to reach out to the two guys I had in mind and Frat Boy stepped up to the challenge.  During the conversation I told him I would share the Q with him.  What I failed to tell him before he committed was that we were going to be using cinder blocks at the workout.  He wasn’t thrilled when I told him, but he moved forward and did a great job for his VQ and honestly never should have turned the Q over to me.  He could have kept going without a problem.

Gave the disclaimer and introduced Frat Boy for his VQ.  Frat Boy grabbed the reigns and we took off with the blocks out around the trail.  Dropped the blocks off by the first post and moved to a parking lot across the street from the park for warmup.

Warm up:

Ran a lap around the parking lot mixing in butt kickers, high knees and karaoke left and right
Side straddle hop – 25
Imperial walker – 25
Merkin – 10
Windmill – 15
Moroccan night club – 25

The Thang:

Indian walk/run around the track – stop at each post using the block for each exercises

Post 1: Beach press – 40
Post 2: Rows – 40
Post 3: Dips – 20
Post 4: Burpees with overhead press – 10
Post 5: Hold block overhead for 45 seconds
American Hammers – 15

At this point Frat Boy turned over the Q to YHC and I decided at that point I didn’t want to run any further.

Low Slow Squat -10
Single leg Squat -10 each leg
Leg raises – 20
**Calf Raises on block – 50

Partner up and wheelbarrow down about 30 yards – switch and come back
**During the calf raises Cooter decided that he was done with using his cinder block and decided to smash it so he wouldn’t have to exercise with it.  Little did he know we were almost done and he had to pick up all the pieces and take it back to COT which was probably harder than just picking up the block.

Returned to COT for 5 minutes of abs.

It was a pleasure to see Frat Boy step up and get his VQ under his belt.  Fantastic job and I was glad I could be a part of the terrible stuff he came up with.  I would recommend that all AOs get Frat Boy on their Q list for Q2!

TClap |
0

Pre-Blast: Workouts at “Guidance”, the Children’s Attention Home

1 Comment
  • QIC: NASA
  • When: 2/14/2017
  • Pax: All Area PAX and HIMs that want to make a difference
  • Posted In: The Fort

We have kicked off the new year at Children’s Attention Home down in Rock Hill!

There was a meet and greet on January 28 where some of the area PAX met the wonderful young men there, got to know each other, let them know what F3 means and what it stands for, and then bestowed upon them their F3 names. That was a wonderful day!

Then on February 11 we had our first workout led by Destiny and I tell you he set the bar high! He Q’d a perfect balance of exercise and wisdom, working the mind, body, heart, and soul all at once. It was after the COT that the young men at CAH renamed the AO from “Justice League” to a new name that I feel fits one of our objectives……”Guidance”.

The definition of “Guidance” is advice or information aimed at resolving a problem or difficulty, especially as given by someone in a position of authority or influence. It is also the directing of the motion or position of something towards a goal or objective.

That is exactly what we as F3 Nation intend to do, and this is where the young men need your help for the impact will be greater in numbers than alone. I know there is alot of curiosity towards CAH, that the young men down there may not be within your comfort zone. Well it is time to step out of that comfort zone and embrace them. The young men there are in their early teens, at a vulnerable stage of great influence (good or bad). Life thrust upon them a situation that they did not ask for, and they need our love, time, support, strength, wisdom……our Guidance. Each one of them are smart, witty, and funny, but they are a close knit group working to get through life at CAH together and you can tell they lean on each other, some are hesitant to open up to outsiders. They are not too different than some of us PAX in that they sometimes feel that they have to carry their burdens themselves and solve their own problems. They need to know that there are people out in the world they can rely on, they can trust to ‘have their back’ and lift them up when they are down. Within each one of them, hidden beneath their burdens, is a Leader and HIM. Some just do not know or realize this. This is where we as HIMs need to be Intentional and lead them through our example via the mission, principles, and foundations of F3. Now I humbly ask all area PAX and HIMs to come support this great and worthy cause.

General info for posting:

  • The first workout was 2/11 as mentioned led by Destiny (Awesome job!), then the workouts are every other Saturday starting 2/18 (2/18, 3/4, 3/18, and so on).
  • Workouts start at 4pm prompt so arrive early to prep
  • For directions, contact NASA, Reborn, or Chicken Hawk
  • They do not want the street address or directions to their site posted online
  • Pictures or videos of the young men there are not allowed
  • Do not initiate hugs and if you receive one, reciprocate with a ‘bro hug’ with hips turned away
  • These are teen boys – bring your sense of humor for they have one for sure (nothing like a fart mid-LSS to get the giggles going).
  • 2.0’s are allowed – and encouraged – as long as they are boys over 12

If you want to Q a workout:

  • Q schedule is on the Rock Hill tab on the Google Docs link https://docs.google.com/spreadsheets/d/1mfnvJ9faf5NVFU9afWW4IDWBxJglS-4YFzZx39RGa4M/edit#gid=1726409880
  • Keep it to 45 minutes as usual
  • Explain F3 and give the disclaimer at the beginning of each workout as usual
  • This is not a high-intensity PAX beatdown or CSAUP – these are teens in collective average shape. One does have an asthma condition that we monitor.
  • DO NOT resort to field or court games such as basketball, soccer, tennis, etc. Please stick to moderate bootcamp style workouts. Avoid a run-only workout as well. If you want to bring objects like blocks, etc, for your workout – keep in mind the age and strength of the kids. Make it challenging yet attainable by them.
  • BE CREATIVE AND HAVE FUN…..but at the same time we want these young me to be challenged physically and mentally while achieving the goals you set for them.
  • Keep in mind the PAX will be there to encourage, support, motivate when the workout gets challenging – that needs to be experienced by them first hand.
  • ALWAYS pick up the 6 as usual – that is a key learning point for them.
  • We will be able to use the areas around the home which include Winthop University lake, the field at First Christian Church, the field behind the factory nearby, and the CAH grounds themselves.
  • In order to give them rest times – use the power of your words. Hold a short devotion incorporating the Monthly Theme that our regions are using; speak about what F3 means to you and what it has done in your life; or give them an example of a rough time in your life and how you overcame it. You can do this more than once during the workout – before the workout, after the COP, during your Thang, and before/after the COT. Keep in mind words are just words but if they have meaning, emotion, intention – they become much more powerful and impactful.
  • Engage the young men – when using your words, get them involved in the discussions through questions. Let them show you how intelligent they can be.
  • Pictures or videos of the young men there are not allowed
  • For the Name-O-Rama – please use only first names, ages, and then F3 name
  • Post a BackBlast!! I’d like this done within 48 hrs. This is marketing of the workout to build interest throughout the regions. Update 2/27/2017 – Guidance is now live on the F3 web! It is now listed on the Rock Hill website for posting and reading backblasts.

As Reborn so eloquently put it in his New Vision for Children’s Attention Home – Thank you all for the support you have provided in the past and we look forward to this new venture at the Children’s Attention Home. Please be praying that God will bless our efforts there so that we can build up young males that will one day be leaders in the community and beyond.
Read more – http://f3nation.com/2017/01/07/new-vision-for-childrens-attention-home/

Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work. – Vince Lombardi

Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved. These young men need our strength, our commitment, our effort to bring out the Leaders that lie within.

I hope to see you all at Guidance. Thank you and God bless.

Aye!
-NASA

TClap |
0