Hurry 2016 is ending soon

2017-01-02Leave a comment

QIC: Cable Guy
When: 12-30-16
Pax: Andretti, Bones, Royale, Cobra Kai, Lil E, WWL, Trucker, Witch Hunt, Orange Crush, Gears, Bonzai, DaVinci, CSpan, Snookie, Bob The Builder, Main Frame, Cable Guy, Welcome FNG McNabb
Posted In: The Swamp

Welcome to one of the last workouts of 2016! Thanks for playing!

A few ruckers and a few for Bootcamp with 18 total the numbers are good!

I wanted to end 2016 on a good note so even though I wasn’t feeling 100% I gave it all I had!

We mosied on through Rivergate to get warmed up

COP between Home Depot and Target

A little windy and cool so we kept moving during the COP

After the COP we went to the wall and did 3 rounds of Wall sits, Donkey Kicks and BTTW

Mosey over to Target to the glorious Red Balls

Partner up

Suicides Start with 10 Squats at the start and at each ball do 10 partner hand tap sit-ups

Mosey over to the fountain and do some dips and derkins

Mosey back to the COT

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Turning Pain Into Purpose-The Final Wrap on the First Annual Operation Sweet Tooth Toy Drive

2017-01-01Leave a comment

QIC: Olive
When: 12/25/16
Pax: F3 Nation, FiA Nation
Posted In: Uncategorized

When my wife and I had the idea to create Operation Sweet Tooth to honor our daughter’s memory, we had no idea of how our initiative would be welcomed. We are just a simple, mourning family, wanting to honor our daughter’s memory and do some good for other children, and their families while trying to find some healing during the process. As Pastor Rusty of Camino Church said, “We are turning our pain into a life of purpose.” When we enlisted the help of our brothers from F3 (f3nation.com) and sisters of FiA (FiAnation.com), the response and support was overwhelming. Friends, strangers, co-workers and family were eager to help support, honor our daughter and have a positive impact on children within our local communities. Receiving all the texts, tweets, emails and pictures of all the trunks filled with toys and gifts was just absolutely incredible to see. Moreover, receiving the numerous thank you letters, hugs and condolences for our loss was equally impactful. We cannot express our gratitude enough for everyone’s generosity and support and we are truly humbled and blessed that you played a significant role in making a difference.

During this time, we were invited to Christmas parties, asked to give speeches, guest workouts, helped deliver the donations to many of the institutions we supported and were honored for our strength and vision at a nearby Church. This experience only fortified the belief that through our grief, we could muster up enough strength to help others in need.

Together, with all your help, Operation Sweet Tooth was able to collect over 2500 presents, personal items, clothes and gift cards. In addition, we raised over $3000 dollars in cash donations to be used for future initiatives and projects in the upcoming year and beyond. $205 was graciously donated in the memory of David Lacivita. The foundation has been set and we welcome the opportunity to continue to provide hope and lift the spirits of those children who need it most.

The institutions we were able to help are listed below. There may have been some we left out and if so, we do apologize.

Levine’s Children Hospital

Camino Church

The Children’s Attention Home

Boys and Girls Club

Birthday Blessings

Duke Hospital

UNC Hospital

Betty H Cameron Women and Children’s Hospital

Toys for Tots

McLeod Hospital

Ada Jenkins Center

Church of God Orphanage

Thompson Children Home

Sojouner Truth House

Lydia’s Loft

Alexander Youth Network

Individual Families

Nassau County Hospital

New Hanover Regional Medical Center

Although 2016 was the worst year imaginable for us personally, losing our precious daughter, we do recognize that Operation Sweet Tooth has provided us with a small amount of comfort and peace. We are excited to continue with our efforts in 2017. Please continue to follow our website www.operationsweettooth.org, and social media to learn more about upcoming initiatives beginning in the Spring and how you can help make a difference.

*This write up is also available on the website under “Blog”. Please visit and check it out as we have some of the pictures everyone shared with us during their respective toy drives.

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January 2017 #SadClown Blitz

2017-01-01Leave a comment

QIC: Ginsu
When: 01/01/17
Pax: All of Us
Posted In: Uncategorized

Gentlemen, we are on the cusp of a brand new year. A time when we and the people around us focus on new beginnings and making themselves better by changing old habits and building new ones.

Take a moment to think about the impact that F3 has made on your life. Think about how much better shape you’re in now. Think about the HIMs with which you have built lifelong friendships that have your back day in day out. Think about the accountability we now share to become better men physically, spiritually, and as leaders in our homes every day.

Now take a moment to think about where you were prior to getting EH’d and joining us that first morning. Think about how difficult it was to sustain a workout routine. Think about how difficult it was to make the personal improvements you knew you needed to make because there was no one there holding you accountable on a consistent basis.

That’s where hundreds of men around us are right now. They are your family members, your neighbors, your life group members, and your coworkers. To get where we are now, all they need is someone to encourage them. They’ve got plenty of excuses, but so did we. It is our responsibility to share the gift of F3 with these #SadClowns.

So, let’s have a #SadClown Blitz during the month of January to get these FNGs out there with us in the gloom. And while we are at it, let’s make it a competition…because why not? We’ll keep a count of FNGs per AO from December 31^st through January 31^st. Winning AO Q gets a really awesome F3 t-shirt. LET’S DO THIS! #f3counts #sadclownblitz17

DETAILS

What: FNG Blitz

When: January 2017

Where: All F3TheFort AOs

Who: All PAX

Why: Because we are blessed by the influence that F3 has made on our lives and need to share this blessing with others.

Price: Your effort, patience & perseverance.

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Bag full of goodies!

2016-12-31Leave a comment

QIC: Bonsai
When: 12/21/2016
Pax: Shady, Frat Boy, Deer Hunter, Deacon, Fish Sticks, FNG - Bob the Builder, Nuck, On the Rocks, Sputnik
Posted In: Pantheon

It was a cold morning and felt a lot like December unlike most of the month to date. Surprisingly there was a pretty good turn out even though it was 4 days until Christmas.

Warm up:
SSH
Merkin
Imperial Walker

The What:
When I started to prepare my winkie I was trying to figure out something with a theme for Christmas. So I decided to write a bunch of different exercises on bows and then throw them into a Christmas bag. Each Pax would take turns pull a bow and everyone would then do the exercise on the bow. After the bow was pulled twice it was thrown out. In between some of the exercises we would run to the stop sign and back.

With about 5 minutes to go and my arms and legs shot we did some ab work.

LBCs, American Hammer, 6 inches

It was a pleasure to lead the group of guys and discuss what Hope means to me.

Bonsai

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The Deep 6.6K – Lake Wylie Style

2016-12-31Leave a comment

QIC: Royale
When: 12/31/2016
Pax: Davinci, Witch Hunt, Wild Thing, McNabb, Kenyan (respect), Snookie, Royale
Posted In: The Deep

So we’re ready to get out in the 28 degree cold on a Saturday morning. At that temp…you never know who will show up…We gathered at the Deep 10 minutes before 7am and 7 men were ready to push their bodies. I warned them get ready to run today, some of us need to get more miles in for P200 prep!

We had an out of towner, McNabb with us on his 2nd post, so the real disclaimer given and we took off.

The Thang
Mosey around the back side of the school with some High Knees – Butt Kickers – Toy Soldiers – Kareoke – Side Shuffles
Once at the front of the school we did some lunges to stretch the legs out some more.

Mosey across the street to the front of the Elementary School for COP
15 IWs
25 MNCs
20 SSHs
10 Windmills
10 Merkins
20 Mountain Climbers
15 Flutter Kicks

Time to mosey to the track for the rest of the day…

I partnered the PAX up, 1 odd man out formed a group of 3. Stay with your partners during this portion. We had 12 cones set up with 12 exercises listed. Run a full lap, do the exercise. 12 laps by the time we’re done. I little chatter from the PAX on this one!

1. 30 Merkins
Lap
2. 50 American Hammers
Lap
3. 40 SSHs
Lap
4. 30 CDDs
Lap
5. 50 LBCs
Lap
6. 10 Burpees
Lap
7. 20 Partner Plank Merkins
Lap
8. 30 Freddy Mercury’s
Lap
9. 30 Monkey Humpers
Lap
10. 40 Morrocan Night Clubs
Lap
11. 40 Flutter Kicks
Lap
12. 5 Kraken Burpees

I ran out of cones at the house…so #11 was taped to a pink pail from my daughter’s beach toys…and #12 was just flipped on the ground until we got to the last round. Wild Thing and Witch Hunt bothed guessed the exercise easily…I guess I’ve become too predictable! But the fun came in how many reps… I told them 50, Witch Hunt told me anything over 10 I should just keep running!

By the time we were done, Strava said we’d gone 4.1 miles today. That was more running than I had planned for, but the PAX did great as always.

I shared our final message on Hope and what it means to me for this month/year. I mentioned for many 2016 seemed to be a not so good a year. In my own life we’ve had a lot of turmoil and challenges… but looking back you can focus on the negatives, or make sure to find the positives. Having hope, guided through the knowledge that God has a plan for all of us, can change your outlook on EVERYTHING in life. I shared about my father and his struggles with addiction and failures in life, and giving his care to God really changed my internal struggles with trying to fix my father.

We finished up the last two minutes running back to the Middle School and had time for 10 dying cockroaches and 10 Hello Dolly’s.

Announcements

Joe Davis Run next Saturday 1/7. The Deep will be closed!

Prayers
Safe travels for Witch Hunt’s parents traveling back from Indonesia
My Father
Davinci and the closure of 2016 with a renewed Focus in 2017

Always an Honor to Lead,

Royale

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Christmas Eve Convergence Welcome Party

2016-12-31Leave a comment

QIC: Zima
When: 12/2416
Pax: Zima (YHC), Cobra Kai, Spider-Man, Lil E, Cheddah, Lugnut, Spitz, Twister, Royale, Witch Hunt, Truck, The Matrix, Orange Crush and Cornhole
Posted In: Millllkshake

Yep, just like the Ruck Workout this past Christmas Eve, the Backblast proved to be almost as difficult. Weeks prior there were some rumblings amongst the PAX if there was going to be a ruck option. Actually Orange Crush asked if there would be one and I informed him “There is now!” A quick text to Cake Boss that we would be adding a ruck option (because, ya know we are a #starfish org) to which he replied, “I knew I’d be hearing from you!”

So there we were, all pre-runned, pre-rucked and ready to roll. YHC wanted to inform the PAX about a welcome party. This is the term that Goruck uses for beating you down for the first few hours of a Goruck Challenge. They beat you down and then make you carry heavy stuff, for like 20 miles. I informed everyone I’d be asking them to do some things that seem very difficult, uncomfortable and pretty dicey at times. Exercise your best judgement, modify as needed and DFQ.

The Thang (Welcome Party)
After a quick mosey to the immaculate football field we did the following (as best I can remember. We did a lot of improvising thanks to Cobra Kai).

• Sprint to 50 yd and back
• Sprint 100 yd and back
• Merkins 10X IC
• Slow Squats 20X IC
• Bear Crawl as group 100 yds
• OH Carries Back 100 yds
• Repeat BC and OHCarries 100 yds
• Partner Carry Series (3 Pax w/ 1 carried) 100 yds and back
• OH Indian Ruck Pass 100 yds (Thanks CK)
• Mosey Back
• Tunnel of love w/ rucks approx 50 yds (kinda fell apart)
• Sniper attack 100 yds
• 10 Manmakers
• 100 yd wheelbarrow/lunge walk

Mosey back for word from CB, Rock Thrill and BOM

Moleskin
Great work by all and thanks for your willingness to push the envelope with me. A few months ago I didn’t think half of what we did was possible. Cobains for being so late with this BB. Christmas and Life and Laziness got the best of me. Also, great words from Cake Boss and Rock Thrill. Two guys making a difference in their community. They inspire me to do more. God bless you all. 2016 was amazing. Let’s get better together in 2017.

Aye!
Zima

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PREBLAST – F3 DADS New Year’s Style, 13:00 at WEP on 1/2/17

2016-12-31

Posted In: F3 Dads, The Fort

Time to burn some of the Christmas and New Year’s calories and wear the 2.0s out a little bit with some F3 Dads. We will start at WEP at 1:00PM EST. This is a great way to get your kids and you started on the right track for 2017. Come with your 2017 word to share. We will start with a moderate WO and based on who shows up, we may split into groups for young, middle, and high school kids. I plan on taking the middle ages, so if you want to take your or old let me know. If not, we will keep it right down the line for all to enjoy.

We will end with a kick ball or soccer game, or both depending on numbers.

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What do a Snowman and a Chicken Hawk have in common?

2016-12-31Leave a comment

QIC: Olaf and Chicken Hawk
When: 12/28/2016
Pax: McGyver, Socrates, Kielbasa, Skate or Die, Patton, Cha Ching, Senator Tressel, Geronimo, Nomad
Posted In: Ring of Fire

… both like bringing pain at the coop! On this morning 11 men joined in the fun for a split last minute Q-tation. It was a beautiful morning especially if you compare it to the down pour on Thursday.

They Message: Take this time of the year to reflect, to look back over the year and assess how you did relative to your goals, how you have progressed, where you have regressed and look for opportunities to continue, change directions or to radically change in 2017.

The Thang:

Olaf was first up with his eloquent disclaimer and we were off moseying around the parking lot.

COP:

SSH
Mountain climbers,
Hillbilly walkers,
Goofballs,

Partner pushes, x4

Waterfall hipslap derkins X4

Then Olaf handed it off to Chicken Hawk that moseyed to the wall on the High Schools for some wall sits with morrocan night clubs, followed by 15 mule kicks and derkins, followed by another round of wall sits and morrocan night clubs, followed by 5 handstands

We moseyed to the parking lot for some cardio work with suicides

Moseyed to another part of the parking lot with a round of imprompt -Q where one person called out the most horrible exercise for the Pax while they ran around the parking lot then the next person called out and so on and so on….

Finally we ended with 3 minutes of Mary

COT

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The Ranch – Why we do what we Do!

2016-12-30Leave a comment

QIC: Cake Boss
When: 12/29/16
Pax: Macquaver, Geronimo, Cake Boss
Posted In: The Ranch

0400 – Thunder and Lightning all around and sheets of rain…..I close my eyes

0415 – Alarm goes off and same weather conditions as 0400 and a lot can happen in 30 mins in the south. Mosey downstairs and begin the morning ritual. Open the door to let the K-9s out and it is like a war zone out there with the lightning and pouring rain.

0430 – Send tweet to PAX to be careful posting as lightning is real, however post if possible since we are more dependable than the postal service.

0445 – arrive at The Ranch for the proposed Pre-run. Weather conditions are the same….ridiculous amount of rain and thunder…but lightning has slowed. I am an Audience of One at this point and communicating with Dark Helmet and Geronimo via twitter on their situations.

0510 – Macquaver arrives at The Ranch. Party of 2 please! I crack the window wide enough to say, “meet in front of school in 5 mins.”

0515 – We mosey (in cars) to front of Springfield Middle to do our thing. As we are stretching, Geronimo pulls in and joins the party as nobody showed for NAFO Ruck. RAIN STOPPED!

The Thang:

COP:

Squats, Imperial Walkers, Windmills, Merkins, Butt kickers X2, High Knees X2, Karaoke X2

Here’s the deal – do two exercises for each set of reps, then take a lap and then move to next two exercises. Each number = Reps

50 – SSHs
50 – LBCs
45 – SSHs
45 – Squats
40 – SSHs
40 – Lunges
35 – SSHs
35 – Merkins
30 – SSHs
30 – Monkey Humpers
25 – SSHs
25 – Mtn Climbers
20 – SSHs
20 – Freddys
15 – SSHs
15 – Russian Twists
10 – SSHs
10 – Diamond Merkins
5 – SSHs
5 – Box Jumps

YHC talked about the monotony of life and doing the same things day in and day out and sometimes not seeing the benefits. Doing all these SSHs, one may think how boring, however there is a benefit to performing exercises to build strength and cardio that we don’t always realize. If we get lazy we get hurt. We cut corners….someone else might get hurt. Making lunches, driving kids to school, reading our bibles, saying prayers and serving our M’s not looking for our own benefit all the time are some of the things we get lazy with. There are hidden benefits if we stick to form and don’t get lazy in the simple things!

Round 2:

50 – SSHs
50 – 2 min Wall sit
45 – SSHs
45 – Rosalitas
40 – SSHs
40 – jump rope
35 – SSHs
35 – Wide Arm Merkins

Time cut us short, but fun and fellowship was had by all……all 3 of us. If there are 1 or more that is all that is needed for an F3 workout to happen. Sadden by the low numbers on a rainy day, but I understand. I understand how fear and compromise creep in. I been there! However, I have posted many of times in the nasty weather and its been the most beneficial and impactful.

9 degrees at WEP we had 19 post and some of the best memories in the cold.
Sheets of rain at The Fort on a Saturday morning one other time and 12 men came an we had a great workout and fellowship with awesome memories.
Shut-down and myself posted to The Coop one winter morning in 4 inches of snow and ice and pushed each other to get better.
Double D, Chicken Wing and I posted at same place in the snow and was one of best workouts and challenges that made me better and a leader in this thing we call F3 The Fort.

This is why we post, rain or shine! To get better and make leaders of men. I challenge all the PAX to stop controlling everything and be vulnerable and POST when its not perfect out. Stop letting fear and compromise rule your life and get better with your fellow PAX and become the best leader GOD wants you to be. The Hard choice is posting….the easy choice is fartsacking….Nothing comes EASY!!

Thank you Backdraft for the Q. Looking forward to leading again and posting with my brothers!

Cake Boss

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6 HIM Pulled Up to Varsity

2016-12-30Leave a comment

QIC: MP
When: 12/30/16
Pax: Skate or Die, Chicken Wing, Oil Rig, SoCrates, Patton
Posted In: Varsity

There were just two of us until 5:15 on the dot when 4 additional HIMs speedily pulled up for some HIITs before the weekend.

Disclaimer – Modify as needed

Mosey – knees to chest – ankles to waist – high knees – butt kicks – regular

Circle up – SSHs, windmills, MNCs, merkins, LSSs

Mosey to pull up bar, Partner Up

5 pull ups, 5 one leg jump taps – switch legs repeat – Partner 2 Wall sit – Switch when partner 1 is done

4 pull ups, 4 one leg jump taps – switch legs repeat – Wall sit

3 pull ups, 3 one leg jump taps – switch legs repeat – Wall sit

2 pull ups, 2 one leg jump taps – switch legs repeat – Wall sit

1 pull up, 1 one leg jump tap – switch legs repeat – Wall sit

Mosey to Basketball Court – Same partner

HIITs – 1 minute on, 30 second rest, 2 sets each exercise

Station 1 – Merkins / Plank (pace yourself)

Station 2 – Jump rope / Broad Jumps (Equipment malfunction – jump rope broke – modified both HIMs broad jump)

Station 3 – Arm Curls, 30 and 24 lbs

Station 4 – Suicides

Station 5 – Medicine ball Oblique Throws (this sounds a lot cooler than it is, had to modify to increase intensity)

Station 6 – 1 lap with 20lb Ruck or 20lb kettlebell then plank

Repeat

Mosey back to pull up bar, same partner, (Reverse Grip)

5 Pull ups, 5 jump taps – Partner 2 LBCs, Switch when partner 1 is done

4 pull ups, 4 jump taps – LBCs

3 pull ups, 3 jump taps – LBCs

2 pull ups, 2 jump taps – LBCs

1 pull up, 1 jump tap – LBCs

Mosey to COT

1 Minute of Freddie Mercury’s

Namarama

Announcements – Joe Davis, Baxter Trail Run, Prep for Yeti

Prayors for Chicken Wing’s buddy (Chris Farley) and the Father of Patton’s buddy in ATL

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