100# Challenge! – The Fort (Drop Thrill) v Rock Hill (Pac-Man)

2017-05-222 Comments

Posted In: Uncategorized

2017 started out like many years for me, determined to lose weight yet again. I was very frustrated with the situation as I had joined F3 in March of 2014 and lost 56# only to get injured and gain it all back. But this year I’ve healed a lot from my injuries and getting closer to full speed again. Which isn’t that fast, but hey I don’t quit easily either. Enter the challenger.

Pac-Man and I were chatting and I discovered we both were working to lose 100#, seemed like a good opportunity for some CSAUP activities.

Pac-Man started at 294 and as of this post he is down 53 while I’m down 60 from my top weight of 325. So I’ve challenged Pac-Man to beat me to 100# first. Rock Hill I know you guys will be backing up your brother and spurring him on.

I haven’t been down to 225 in a very long time. So long, I have no idea how long it has been. Fort brothers already have my back and will continue to do so.

That brings me to my next thought, who do you know out there that is like we were? Who do you know that is overweight, and all it would take is some encouragement to get them to post? Who do you know that posted one or two times and quit?

We all have our own strengths and some of you guys are amazing athletes and some are more my speed. Never forget the six. Your q is only as good as you keeping up with where your pax are. Don’t drop someone, because you may never see them post again. F3 is once and for all No Man Left Behind. That means every man.

As we both continue to lose weight, we hope that we can be a resource for guys that are overweight that think they can’t do F3, when we both know they can.

We haven’t settled on a punishment for the loser yet, but considering we will be both be down 200#, I really think we will both be winners either way.

Thoughts? Punishment ideas? Burpees are not excepted. Ha!

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PREBLAST: Dam to Dam CSAUP

2017-05-212017-06-162 Comments

QIC: River Rat
Pax: All F3Nation PAX
Posted In: CSAUP

RIVER RAT RAMBLE

Join F3 Rock Hill as we embark on our first-ever water-based CSAUP.

Date: July 15-16, 2017

Sign Up HERE

Image may contain: sky, cloud, bridge, outdoor, water and nature

We will be traveling by human powered boat on the longest undammed stretch of the Catawba River. The trip will begin at the Lake Wylie Dam and conclude in Great Falls, SC. This will be an overnight trip and involve camping on an island only accessible by water. This is a sizeable distance to paddle and should prove a challenge for all Pax.This event will have great opportunities for 2nd and 3rd F. If you would like to attend and do not possess the proper gear we will help you locate things to borrow. We should have enough time to take some shorter training runs to prepare everyone with the proper knowledge of the river to be successful. Please stay tuned for further details, training opportunities, and gear lists. This is going to be a memorable event!

Summary

Embark Early Saturday morning
Paddle to island campsite approximately 24 miles downstream
Camp overnight
Sunday short worship at camp
Paddle approximately 13 miles to take out

Questions: Contact River Rat

Click map for more detailed version

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PREBLAST – June Children’s Attention Home Burpee Challenge

2017-05-212017-06-16Leave a comment

QIC: Chicken Wing
When: 06/01/2017
Pax: All F3 Nation PAX
Posted In: Guidance

F3 Nation PAX and beyond. We had a lot of fun using the Twittah machine a few weeks back during the #SaveTheSquatch campaign, which rallied the PAX across TheFort to save our brethren. The idea hit and rattled around a little and YHC thought what if we combine Burpees + 2nd and 3rd Fs to continue to support the needs of the CAH. At the moment, we are thinking of installing pull up bars, dip bars, possibly some other stations and will work out the details with the CAH leaders, and continue to foster the Justice League AO. NASA, ZIMA, and Dark Helmet already HC’d, be that guy that gets better and makes a difference.

With that, the CAH Burpee Challenge was born. Let’s encourage each other to sign-up, participate, track your daily progress on the sign up link below, and most importantly, help grow the Justice League.

The Thang – 100 Burpees each day throughout the month of June for a grand total of 3000 burpees. You make a pledge at the beginning of the month, Silver $0.01, Gold $0.02, or Platinum $0.03 sponsorship level. For each burpee that you fall short on, you donate against your pledge level.

Example – Gold Sponsorship, 500 burpees short of the 3000 burpee goal. 500 x $0.02 = $10 pledge.

Rules – Burpees count in a workout. More burpees in a workout, less you have to do OYO. You can make up burpees if you miss a day, the goal is to hit 3000 for the month. If you hit your goal, no funds due, but you can always make a donation to CAH.

Money Collection – Chicken Wing will tweet out final payment method, PayPal, F3 Foundation, etc.

Sign Up Link – https://docs.google.com/spreadsheets/d/1i0LLtbJGcyLtVBPlw29E3zte3v-lRoXOivRLNbNzTks/edit?usp=sharing

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Contribute

2017-05-20Leave a comment

QIC: Jiffy and Deacon
When: 5/20/17
Pax: McGyver, Ginus, Fridge, Dill Weed, Tesh, Peabody, Jiffy, Deacon
Posted In: The Fort

Today’s workout was like being in a sauna. A brave Pax of 8 put in work anyways. Jiffy almost wore us out during the warm up. We celebrated Peabody’s job promotion and prayed for the adoption that Ginsu is patiently working through. The workout went something like this…

Jiffy on Q

Mosey over to the parking lot on White Street for a quick warm up

SSH (20x), WM (10x), Low Slow Squats (10x), Mountain Climbers (10x), Merkins (10x)

Moseyed up the Massey St hill to the parking lot. Next used the 3 sections of parking as dividers for the following:
– Run to each divider and do 5 x burpees, Run back and do 10 x LBCs
– Then repeat but with 5 x Bomb Jacks and 10 Hello Dollies
– Then repeat with 5 x jump knee tuck and 10 x American hammers
– Switched up to alternate between running and bear crawls and did 10 x Carolina dry docks
– Went back with same thing but 10 x diamond merkins
– Last round with 10 x wide armed merkins and then headed back with 10 x old man sit-ups with just running and no bear crawls

Mosey to the hill and did a Jacobs Ladder up and down the hill with 5 burpees and bomb jacks.

Mosey to Memorial Park and discussed the true purpose of Memorial Day.

Deacon on Q

Mosey to the parking lot near Springs Global

Wall Merkins (10x)
Pull ups (10x)
Wall sits (10 count)
Extreme CDDs (5x)

Mosey to center of the field for more partner drills for 2 rounds. Big Boy Sit Ups (15x), Ski Jumps (15x), Clapping Merkins (15x), Partner Leg Lifts (15x)

Moleskin:

Maturity is what happens when a man goes from being a consumer to being a contributor at home and in the community.Consumers wait for others to produce or cultivate things for their consumption.Contributors put in work and reap the fruits of their own labor.

When a man is an intentional contributor, he:

– Prepares meals for his wife instead of waiting at the dining table to be served.

– Goes to serves the Lord instead of only being a consumer of faith.

– Leads the Pax instead of being in the shadows of the background.

Where are you in your maturation process?

Be a contributor (HIM) instead of a consumer (sad clown).

Peace,

Deacon

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Paradise Recon

2017-05-202017-08-052 Comments

QIC: Deacon
When: 5/20/17
Pax: Change Order, Mulder, Figaro, Optimus, Smithers, Pulp, Speedy (FNG), Round House (FNG), All Star (FNG), Stinger (FNG), Atari (FNG), Gunner (FNG), PS1 (FNG)
Posted In: Uncategorized

Today we did a recon in Paradise which is Fort Mill’s predominantly black community that has a rising poverty level.

We had no idea what to expect regarding overall engagement. Several Pax prayed for the community to engage in our workout. My greatest hope was to have a decent recon and then pray that someone from the community sees us and joins us.

God had bigger plans. We had 13 Pax in which more than half of the Pax were FNGs (7 total)! Several spectators who looked very interested and join after a few headlocks. A few FNGs showed up 15 minutes before the workout. It was an amazing time in which all 3 Fs were covered. FNGs partnered with the OG Pax to jump start the fellowship. Several FNGs will headlock others in the neighborhood.

The Thang:

– Mosey to the basketball court for the warm-up.

– COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Merkins (15x).

– Mosey to the parking lot in Bethlehem Church.

– Partner up for pyramid drills: At each station/corner, do LBCs, Squats, Ski Abs in increments of 5 until the team hits 15 repetitions then countdown to 5 as a group. Lunge walk to each station.

– Mosey to the basketball court for 5 games of 5 on 5 up to 5 points. Shuffled team members after each game for continuous ice breaking and fellowship.

COT

Consider this when leading workouts at this AO:

– Paradise is your community, too. Don’t let the evil one convince you of anything contrary to that fact.

– Adding basketball to the workouts brings more inclusion of the community by meeting people where they are. Men like to hoop in Paradise.

– The sun is up at 9 AM. Exercise the areas under the trees for shade to prevent overheating.

– Not all Pax have babysitting available Saturday mornings. Keep the workouts in the park so 2.0s can use the playground as their Daddies sweat it out.

– Discuss the 3rd F theme of the month with the Pax. The young Pax really appreciate and absorb that positive message.

– Not all Pax will have gloves and water bottles. Bring them for the Pax.

Bottom line:

The opportunity to engage, enrich and impact our community is now. Get involved. The workouts in Paradise will be on Saturdays at 9 AM at 600 Steele St, Fort Mill, SC. Use the following link to get on the Q schedule.

bit.ly/F3TheFortQSchedule

Peace,

Deacon

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DoraBLIMPS!!

2017-05-20Leave a comment

QIC: Longshanks
When: 05/16/2017
Pax: Dark Helmet, Greenwave, Sugar Bug, Hasselhoff, Snap Hook, Fridge, Dawg Pound, Peabody, Dixie Chicken, Nomad, Ginsu, Trucker, Fusion, Powerhog, FEMA (FNG), Bubbleboy, Sparkles, Samsonite, Backdraft, Longshanks
Posted In: The Colosseum

20 at The Coliseum on a warm Tuesday morning.

1 FNG and 19 others had no idea what they were in for, only that a beatdown was promised. Disclaimer given and off we went.

The THANG

Mosey run around the elementary school car drop off line with butt kicks, high knees, toy soldiers and a plank series as we waited on some late arrivals. Mosey to the middle school bus lot for COP:

20 x SSH
10 x IW
10 x Windmills
10 x Cherry Pickers

On to the Main event – DoraBLIMPS – Partner one runs down and back in bus parking lot while partner 2 does the exercise. Keep switching until the following exercises were complete:

100 Burpees
100 Lunges (each side)
100 Inch Worm Merkins
100 Moroccan Night Clubs
100 Plank Jacks
100 Squats

Once done complete ab exercise of your choice (mostyly LBC’s)

Mosey back to flag for some more Rosalitas and Dying Cockroach.

COT and BOM

Moleskin – Thanks to Seacrest for the opportunity to lead this morning. Keep posting and keep and getting better!!

Longshanks out!!! (mic drop)

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Footloose: Need to find a Dance Partner!

2017-05-191 Comment

QIC: Cake Boss
When: 05/18/17
Pax: Quick Books, Rebel, Spark-plug, Sapper, Figaro, Beacon, Atticus, Smitthers, Twister, Drop Thrill, Deep Dish, Gilmore, Anchorman, Spitz, Barry Manilow, Deacon, Cotton Eye, Power Hog, Mash, Optimus, Destiny
Posted In: Footloose

22 PAX came to 1^st Baptist of Fort Mill with YHC for some dancing….Footloose style! So we needed a dance partner and so we went out to find one…..or 12.

The Thang:

Mosey to Veterans Park

Found our partners from Laces In led by Pusher

Pusher and YHC COP

SSH
IW
Merkins
Mt Climbers
Windmills
Night Clubs

Mosey to Hobos – Partner Up from other AO if possible

Partner 1 – Run down hill, bear crawl back

Partner 2 – Merkins

Rinse and repeat with LBCs and Squats

Next up – Dirty McDeuce

Monkey Humpers, CDD and Flutters
Lunges, Merkins, Hello Dollies
Derkins, Squats, LBCs

Back to partners

Dips while partner is running

Time to say goodbye. YHC instructed everyone to ask their partner what they can pray for or praise about and bring it back to respective COTs.

Mosey back to COT

Finish off with 3 minutes of Mary

Moleskin

See Maturity we found was not about growing up and not doing the things of our youth as much as it is about serving others and loving others. When we realize its not all about us and there is something bigger than us, it’s amazing how much joy and fulfillment we find in realizing others needs and joys. Maturity is I am 3rd in action!!!

Many prayers and praises from the PAX. Thanks for everyone participating and hopefully you feel Mature in caring for the PAX around you!

Cake Boss out!!

6/9 TEC Dowling Memorial Golf tournament and raffle
6/10 Gringos and Gutterballs bowling to raise money for the Columbia mission trip
6/17 Hog and Coyote

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Preblast: PAINtheon Games 2.0 on 06/14/17

2017-05-19Leave a comment

QIC: Zima & Anchorman
When: 06/14/17
Pax: Open to All PAX
Posted In: Pantheon

Yep! It’s that time of year. We will be celebrating the 2 year anniversary of the Pantheon which means it’s time for the PAINtheon Games! So little time to fit in so much suck, but someone’s got to do it. Will that someone be you? Trust me, you’ll have a blast! Here’s how this goes down if you haven’t had the pleasure.

Date: 6/14/17
Time: 0500 (Note the early start time)
Where: Pantheon (TCES)
What: See Below

Pantheon Games
• Merkins AMRAP (2 minutes)
• Sit-ups AMRAP (2 minutes)
• Burpees AMRAP (2 minutes)
• 100 Yard Bear Crawl Dash
• 1 Mile Timed
• Balls to the Wall (2 minutes or until only 1 PAX is left)
• Timed 6 inch hold (2 minutes or until only 1 PAX is left)
• Burpee Chase (Crowd Pleaser)

To get an idea of past performance you can click HERE for PAINtheon 1.0 results and HERE for PAINtheon 1.5 results.

The idea is to complete each of the exercises and move on to the next with very little rest time. This causes some serious fatigue and, at times, muscle failure and merlot splashing. Don’t be fooled, this is a #CSAUP and you’ll have an excellent time. Have I ever lied to the PAX before?

Aye!
Zima

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We have a Date

2017-05-19Leave a comment

QIC: Pusher
When: 5/18/17
Pax: DD, Lil E, Flat Tire, Atticus, Rock Thrill, Chicken Hawk, CSPAN, Cobra Kai, Trucker, Lincoln Log, Man of War
Posted In: Laces In

12 Pax joined YHC at Laces In with the threat of a tour of Fort Mill. After a long mosey downtown, all were excited to have a “date” with the Pax of Footloose for this tour.

The Thang:

Mosey to Veterans Park

Pick up dates from Footloose

Cake Boss and YHC COP

SSH

Merkins

Mt Climbers

Windmills

Night Clubs

Mosey to Hobos – Partner Up

Partner 1 – Run down hill, bear crawl back

Partner 2 – Merkins

Rinse and repeat with LBCs and Squats

Next up – Dirty McDeuce

Monkey Humpers, CDD and Flutters

Lunges, Merkins, Hello Dollies

Derkins, Squats, LBCs

Back to partners

Dips while partner is running

The Break Up

Mosey back to COT

Finish off with 3 minutes of Mary

Moleskin

Cake Boss and I shared a few thoughts about Maturity which is the theme for the month of May. Honestly, I am still a work in progress on this theme. My M and Whetstone partner play critical roles in continuing my development in this area

Announcements

6/17 Hog and Coyote
6/10 Gringos and Gutterballs bowling to raise money for the Columbia mission trip
6/9 TEC Dowling Memorial Golf tournament and raffle
SpeedforNeed – Thanks Rock Thrill

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The Mature Coop

2017-05-19Leave a comment

QIC: WhatDid
When: 05/17/2017
Pax: Chicken Hawk, Peabody, Fridge, Kielbasa, Java, Chewy (12), Socrates, Skate or die, Sugar bug, Pitz, Patton (15), Fire marshal Bill, Clampet, Cash Flow, Geronimo, Chicken Wing, Sasquatch, Harry Caray, Destiny, WhatDid (QIC)
Posted In: Ring of Fire

20 High Impact Men, including two 2.0’s, took to the COOP today see what maturity was all about. With no FNG’s present and many friendly faces, the disclaimer was given and we were off.

Mosey around the parking lot doing the following exercises:

Butt kickers
High Knees
Karaoke facing the school
Karaoke the football field

Circle Up for COP

25 SSH
15 Windmills
15 Imperial walkers
15 Peter Parker’s
15 Parker Peters
15 Mountain Climbers

Finished up COP and headed over to the band field in the parking lot. A perfect 100 yards were marked out.

Standing at the goal line, the 20 pax spread out arm lengths apart facing the opposite end of the field. The thang:

Bear crawl to the 10 yard line. 1 merkin IC. Resume bear crawl to the 20 yard line and 2 merkin IC. Repeat sequence all the way to the opposite goal line for a total of 100 yard bear crawl and 55 merkins.

After a 10 count YHC reflected on the fact that we just did 55 merkins together. This put us in the respectable category of life. Not yet being 55, but knowing that this train is headed there, it’s important to be intentional about how I get there. How I mature. How we mature. What actions I do, the words I use, the course I take are reflection of my maturity. With the pax, we need to be mature and hold one another accountable for our shared goals and the paths we’re on.

Next up..Bear crawl to the 10 yard line. 1 big boy sit-up IC. Resume bear crawl to the 20-yard line and 2 big boy sit-ups IC. Repeat sequence all the way to the opposite goal line for a total of 100-yard bear crawl and 55 big boy sit-ups.

Time to try something new. Pax partnered up, size didn’t matter and toed the line of the goal line. Partner 1 was to sprint to the 20 yard line, plank it up and and Partner 2 sprint and jumped over Partner 1 to the 40 and plank. Partner 1 gets up and sprints over Partner 2 for another 20 yards. Repeat to the end zone.

After this first sequence, which was chaos but a fun way to exhaust the pax, I shared with the pax that life comes at us fast. Most times faster than we would like and sometimes faster than we can handle. As we reflect on the monthly theme of maturity, I reminded the pax that we need to learn to slow life down. The events that come as us fast and seem critical need to be handled, but in a controlled manner. We need to get organized, think 43 feet of road ahead and execute that plan. So….

We did it again. This time in control and with a focus on execution. We might have been a little slower, but we went the same 100 yards with flawless execution.

After another 10 count, it was time for:

Partner 1 crab walks to the 50 while partner 2 does bomb jacks until P1 makes it to the 50. P2 sprints to the 50 while P1 does bomb jacks. When P2 gets to the goal line, P1 sprints down.

We were feeling pretty spent at this point but we had 8 minutes left. One more pass down the field was warranted.

Partner 1 lung walks to the 50 while partner 2 does SSH until P1 makes it to the 50. P2 sprints to the 50 while P1 does SSH. When P2 gets to the goal line, P1 sprints down.

With time approaching, we mosey the long way to COT.

Announcements:

– All AO’s on Friday and posting at the Baxter Harris Teeter at 0515. Post and follow up with a 3^rd F convergence at the eternal church. The topic is maturity. Be mature….and show up!

– This Saturday….we have the cannoli run. See Bolt. We have the Paradise AO launch at 0900 at Steele Street Park. See Deacon and show up.

– The Fort Mill Care Center can use some volunteers for grass cutting. Think about volunteer your lawn mower and hour.

Praises:

– Geronimo has provided site Leadership for the coop for the past year. Thank you. Sugar Bug is picking up the reins. Let’s support him and get out there.

Prayers:

– Destiny’s business partner is undergoing some serious blood tests. TAP to her.

SYITG,

WhatDid

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