2017 Joe Davis Run for Recovery 5k/10k Pre-Blast

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  • QIC: Rock Thrill
  • When: 01/07/17
  • Pax: F3 and FiA, their spouses, 2.0s, families and friends. All are welcome and invited!
  • Posted In: Uncategorized

WHAT
The 5th Annual Joe Davis Run for Recovery 5k/10k
WHEN
01/07/17 at 8 AM
WHERE
Walter Elisha Park in Fort Mill, SC
WHY
To remember the life of Joe Davis and to save lives. Specifically, those who struggle with Addiction.
REGISTER
HERE

The 5th Annual Joe Davis Run for Recovery 5k/10k Run/Walk, benefiting Keystone Substance Abuse Services, is scheduled for Saturday January 7, 2017 at 8:00 AM at Walter Elisha Park in Fort Mill, SC.

This family-focused/family-friendly event has special meaning to my family because it is in memory of my brother Joe, who died in 2009, at the young age of 28 from an accidental drug overdose. This event was established to capture the hope that Joe always held onto, even when he struggled most. He was often quoted as saying, “Hope…never lose this.”

First, on behalf of my family, please allow me to thank everyone from both F3 and FiA for both past participation and for considering participating again this year as we stand together to fight the awful sickness and disease that is Addiction. This event would only have a fraction of the #IMPACT that it has had if it were not for you!

In 4 Years, the race has raised over $95K for the Keystone Substance Abuse Center! Total participation has grown from 400 in 2013 to 700+ in 2016, including almost 200 F3 and FiA participants. This year’s goal is to expand to 1000 runners, including 250+ F3 and FiA participants! This is achievable if everyone just invites one person! #1KSTRONG

The course is up and down by design. It represents the ups and downs that an addict’s life experiences.
#HILLS4HOPE

We need you, your spouses, your 2.0’s, your family, and your friends to please sign-up and join us in this fight! What a way to start the year!

We will make it fun and will track participation and speed for bragging rights!

If you can do a bootcamp, you can do a 5k! And there are plenty of running workouts and willing PAX to help you get ready!

Here is the link to sign-up now, while prices are lowest!
Register HERE

In the “Team” field, please indicate “F3” or “FiA” (as appropriate) and if you invite friends or family, please affiliate them as well.

Please share on Twitter and/or Facebook, when you sign up, and use the hashtags #1KSTRONG and #HILLS4HOPE.

THE WHY

Unfortunately, the odds are that each of us will be affected by Addiction in some way in our lifetimes, whether it be personally, a family member or a friend.

Every day in life, we talk about the “What.” In this case, a running race. But, the “What” matters only because of the “Why,” right?

The “Why” is to spread awareness that there is help available for those struggling; hope that our family wish we had known about. Help and support saves lives.

For our family, we hold tight to Romans 8:28, which reads,

“We know that for those who love God, all things work together for good, for those who are called according to his purpose”

It is so difficult to lose a member of your family or a dear friend and, unfortunately, there are many within our group who have experienced this. However, we all have a choice to make when faced with that reality. Our family has chosen to do our best to make an #IMPACT because we believe God saves lives through earthly resources when we align with Him. We believe this race is God’s purpose for us and we want Joe’s life to continue counting for good. So many times, when we are out at a restaurant, or in a race, or anywhere, someone recognizes us and tells us that they suffer from addiction or know someone who does, and that the race has impacted their life in a positive way. Those times serve as confirmation that the race is making a difference!

It will be tough, but isn’t it a great reminder of how tough it must be to get free of Addiction?

I hope you will join us as we celebrate Joe’s life on January 7th!

In Him and on behalf of the Davis-Boyd Family,
Rock Thrill (Chris Davis)

1. Proceeds raised from registration fees and donations go to support Keystone Substance Abuse Services, whose mission is promoting health, offering hope, and restoring healing to those impacted by substance abuse and addiction.

2. This is a great event to kickoff your 2017 fitness and commitment goals! Each year we have SEVERAL guys run their first 5K if not for the VERY FIRST TIME… at least in a long while! The PAX always step-up and provide great support for all runners… young, old, fast, not-so-fast, first-time, long-time… it is just a great event for getting 2017 started in the right direction!

3. Finally, by your participation, you encourage others in MANY ways… some ways you may never know…. You encourage neighbors with abusive addictions… You encourage your M’s, 2.0’s, friends and family to also participate… You encourage your PAX to push themselves to achieve something they might not thought was possible 6 months ago… You encourage a community to see what F3 and FiA are all about!!

There will be more information as we get closer and Event Q’s are named… the main thing now is to get signed-up!!

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Yasso Fast

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  • QIC: Gears
  • When: 10/13/2016
  • Pax: Mary Lou, Sasquatch, MacGyver, Hi-Hat, Slinger, Rooney, Menthol, Pusher, Gears
  • Posted In: Laces Out

Disclaimer: The only thing faster than Mary Lou on the track is you reading this BB.

 

9 PAX showed for some speed work and weren’t disappointed.

 

The Thang

Yasso 800s – Do 2 Laps (800m) with a target equivalent to what you think you’d do a marathon, but convert the hours/minutes to minutes/seconds.  For example, if you wanted to do a 3 hour 30 minute marathon, try to complete the 800m in 3 minutes and 30 seconds.  After the 800, have a recovery jog for the same duration.  Rinse and repeat 6-7 times.

It will look something like this:

And this:

Announcements:

  • Lots going on Nov 19 – Pick Something and you won’t regret it
  • 3rd F convergence Oct 28
  • Bring a Case of Water to Friday AOs for collection by CakeBoss for Flood Relief

Prayers:

  • Methol’s neighbor who was admitted to hospice (and she has an 8 year old daughter)
  • Those affected by the flooding

 

Honor to Serve.

 

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Capture the Flag

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  • QIC: Zima
  • When: 10/12/16
  • Pax: Zima (YHC), Cobra Kai, Longshanks, Bolt, Corruption, Crabcakes, Mainframe, Cable Guy, Slumlord
  • Posted In: Run 'n Gun

An interesting set of circumstances resulted in the Run n Gun shovel flag landing in my lap. You can read about that HERE !

Thus a plan was hatched to do something a little different at Run n Gun. Earlier in the day I planted said flag far up along the Baxter trails, a little north of New Gray Rock Road. Hoping some Pax would take the bait, I posted a picture on Twitter of the flag with the caption “Come and get me”. Fast forward to 1815 at the Baxter Y and sure enough, we had a good showing. 9 Pax decided to go on the mission.

The Thang (Go find the flag and bring her home)

Depart the Y towards Market Street and head up to Alison Park. There we did a couple of laps hoping someone would see the decoy flag that Bolt planted. Not the sharpest bunch of Pax, so we entered the trails and began our trek. Let me tell you, there are some long steady hills on the trails. Needless to say, it wasn’t the easiest of trail runs even though Longshanks will tell you different. We ran a good 2.5+ miles to find the flag nestled just off the trail. Along this journey Cable Guy came down wrong on his foot and heard a pop! At the time of this writing he hasn’t gotten a diagnosis but we’re praying it’s nothing serious.

After grabbing the flag, we all headed as fast as we could back to the Y so I could get in the car and go retrieve Cable Guy. Tclaps to #HIM Longshanks for staying with him and walking alongside him until I arrived. We returned to the Y, waited a few moments for Longshanks to arrive with the flag and completed the workout like we always do. All said and done, we covered a little over 4.5 miles.

COT and BOM

Moleskin

  • Trail running is a lot of fun and challenging. If you haven’t tried it you should!
  • Tclaps to Bolt for the decoy flag, even though no one saw it
  • Thanks to Corruption for allowing me to Q on short notice
  • If you’re looking for a fun trail run, meet us Wed morning at Clydesdales for the Clydestrails option
  • Great to see Slumlord out there
  • Always bring your shovel flag to a workout
  • Always take it home when you’re done (or give to next week’s Q) 😉

Announcements

  • Pay up for the Christmas Party
  • 3rd F Convergence 10/28 Eternal Church 0600
  • A lot going on 11/19 (Check the Newsletter) – Pick something and HC

Prayers and Praises

  • Prayers for Cable Guys foot
  • Prayers for our Nation and Leaders
  • Prayers for families

Honor to Serve

Zima

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Fire’o Rama at Laces In

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  • QIC: Chicken Hawk
  • When: 10/13/2016
  • Pax: Drop Thrill, Olaf, Deacon, Cha Ching, Java, Long Shanks, Training Wheels, Anchorman, Figaro, Felini
  • Posted In: Laces In

11 men took the daily red pill this morning and joined me under the stars in the gloom on a perfect morning.  Drop thrill came in hot and unfortunately found a pot hole and tweaked his back but he stuck with us but please raise prayers up for him.

The Message:

The message this morning was more of a reflection on Whetstone in my life and how it has changed my perspective on empathy with a clearer understanding of our ability to have mercy on someone requires empathy.  To have empathy you either have to have direct experience or get perspective from someone that does have direct experience with the issue/event/people/place/etc.

The THANG:

COP

Mosey to top of hill into parking lot

Lap 1- Run – 50 ssh

Lap 2 – Side Shuffle- 25 mountain climbers

Lap 3 – Karaoke- 25 imperial walkers

10 Merkins

Mosey to front parking lot (partner up)

Fire’o Rama Legs

– partner Squats

– Forward Lunge walk

– Backward Lunge walk

– Duck Walk

– Apollo Ono walk

Mosey to steps –

Fire o’Rama Shoulders x2

– 25 Moroccan night clubs

– partner wheel barrels up

– 25 CDD clubs at top

– bear crawl down (forward)

– 25 Moroccan night club

Mosey to Wall –

Fire’O Rama Abs

– partner big boy sit ups

– wall crunches

– ab thrusters

– partner big boy sit ups

Mosey back to COT

Moleskin:

  • T-claps to Drop Thrill for continuing to push the rock during the work out as best he could.  And prayers for his job interview
  • My observation 50 degrees is perfect F3 weather period.
  • Thank you to F3 for putting men in our lives that make us stronger, hold us accountable and unite for common purpose
  • Fire’ORama did not create as much pain as expected so expect that to be recycled and made worse 😉

YHC out!

 

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Man cards get punched at The Yard

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  • QIC: Spider-Man
  • When: 10/08/16
  • Pax: Wapner, QuickBooks, 12th Man, Magnum
  • Posted In: Millllkshake

Pax were huddled in their cars as the rain poured down when YHC pulled into the school parking lot at 6:59. We all jumped out and ran to the covered area of the school where we circled up.  Quick disclaimer and we were off.

COP:

  • SSH X25
  • Merkin X10
  • Windmill X10
  • Imperial Walker X10
  • Peter Parker X 10
  • Hold 6 inches

Short mosey to the end of the covered area at the end of the middle school and everyone grabbed a bench.

  • Dips X10
  • Step ups onto the bench bringing the knee up X25 (left leg)
  • Dips X10
  • Step ups onto the bench bringing the knee up X25 (right leg)
  • Dips X10 this time with a slow 3 count down and then explode up

4 “corners”

Starting next to the benches we just finished with we started a series that consisted of one exercise done in cadence and then a mosey to another area for the next exercise. We would visit four locations that were not necessarily corners of anything.  We made the loop 4 times.

1st location:

  1. Peter Parkers
  2. Parker Peters
  3. Peter Parkers
  4. Dips

Mosey from the benches across the parking lot to the front door of the elementary school

2nd location – Merkins double count in cadence with a wall tap alternating arms between merkins (20 on the first pass and 8 on the other three)

Mosey from the front of the elementary school across the lot with the basketball goals up on the loading dock and down the covered section.

3rd location – People’s Chair

Mosey straight under the covered section to the overhang connecting the elementary and middle schools.

4th location – Partner assisted pull ups to failure.

American Thor – 1 big boy situp:4 American Hammers – completed as a group to 8

As always, a tremendous honor to lead such a strong group.

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Keep it Simple

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  • QIC: Senator Tressel
  • When: 10/11/16
  • Pax: Cake Boss, Weezer, Rainbird, Ditch Witch, TPS, Change Order, Newman, Elmer, Barry Manilow, Anchor Man, Bassomatic, Gopher, T-square, Culture Club, Twister
  • Posted In: The Ballroom

16 men enjoyed absolutely perfect weather conditions on a Tuesday morning at the Ballroom.  Here is what they did.

The Thang:

Make a 4 x 4 formation and start with a dynamic warmup of arm stretches, back stretches, and leg stretches – keep moving….

We stayed in formation and did a slow jog to the far back parking lot of the distribution business park.  In this formation we did:  SSH x 20, Merkin x 10, IW x 20, Morrocan nightclub x 20, MC x 20, HOLD/left arm, left leg high/right arm, right leg high, 6″/reg/6″/reg/recover.

40 yard sprints: 50% effort x 2 times, 75% effort x 2 times, and 100% (sprint) x 2 times

Stay in formation for moderate Pushorama:

Merkins x 10, take a short break, diamond merkin x 10, , short break, widearm merkins, x 10 short break.  Do three sets total of that.

Stay in the 4 x 4 formation and Mosey to the grassy hill off of the main road for Jacob’s ladder.  Start with one burpee at the top and work up to 5 burpees.  Finish and plank at the bottom.

Back in formation and mosey to the warehouse just behind the Ballroom parking lot.  “Uh oh, i know what’s coming next, ” was heard as the double reataining wall came into sight.  No gentlemen, no wall climbs today!  We are staying moderate (unlike the Q last week who shall remain nameless, although some people call him Old Bay)

People’s chair, recover, bear crawl to the curb, crabwalk back, people’s char again with overhead hand claps.  Get back in formation and mosey to the grassy area in front of the Chicken Roaster.  The grass was pretty rough so we broke ranks and found a good spot to land.

LBC x 20, Elbows to Knees (like a slow Freddie Merc) x 20, Hello Dolly x 20

COT

NMM

YHC had not Q’d the Ballroom in quite some time and was very pleased to get the call from Change Order a few weeks back.  It was even better when the weather finally turned cool and dry after the all the weekend rain from Matthew.    Who hoo! – this is F3 weather!  Why the formation?  Not sure really – just wanted to stay closer together today and see if we could stay that way,  which we did for the most part.

This was a very simple workout – take a short run, repeat some simple exercises and do it again for 45 minutes.  YHC loves a moderate workout for a change of pace, and based on the big numbers that the Ballrooom pulls in, the local F3 contingent must feel the same way.  And, it’s always awesome to be joined by four more respects (Twister, Elmer, Rainbird, Ditchwitch) on any morning.

In COT, the group mentioned those affected by hurricane Matthew.  Our local Pax knew folks that had homes that, thankfully, were saved.    Those in Haiti were not so lucky.   We prayed or those having surgery.  Praises for those getting married, those celebrating wedding anniversaries.

Announcements:  Convergence on Oct 28, Topic: race relations

 

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Preblast: Capture the Shovel Flag (@ RnG)

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  • QIC: Zima
  • When: 10/12/16
  • Pax: Open to All Pax
  • Posted In: Run 'n Gun

A couple of Fridays ago my M (Griswold) called me and asked if anyone was missing a shovel flag.

Me: Where are You?
Griswold: Baxter Y.
Me: What’s the Flag Say?
Griswold: Run n Gun
Me: Yes, I would say someone’s missing their shovel flag.
Griswold: Want me to grab it?
Me: Yes! Definitely!

And it’s been sitting safely with YHC waiting for the appropriate “opportunity” or “venue” to reveal it’s location. A couple of days ago Corruption asked if it was being held hostage! Answer? Yes! Let me Q Run n Gun this Wednesday and you can have an opportunity to get it back. #blackmail It worked and I’m Q for tomorrow’s special installment of Run n Gun.

The Thang:
The Run n Gun Shovel Flag has been placed somewhere on the Baxter trails. We’ll cover a good portion of the trails (Approximately 5 miles) in search of said shovel and old glory. Once retrieved we will run the shovel flag back through Baxter and plant it back in it’s home location (Baxter Y fields). Hopefully the site Q will bring it home or we might be doing this again in a few weeks. 😉

If you’re up for it, grab your trail shoes and meet up at Run n Gun tomorrow at 1815.

Aye!
Zima

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The party won’t stop

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  • QIC: Atticus and Pusher
  • When: 10/11/16
  • Pax: DD, Trucker, Longshanks, Maximus, Dark Helmet, Kembo, Training Wheels, Chaching, Kielbasa, Bourne, Zima, Java, Chicken Hawk, McGuyver, Crash
  • Posted In: Block Party

Recently, the Fort launched the newest AO aka The Brutha which gave Repeat the opportunity to lead this launch. This led to a renewal of the Block Party by DD. DD wanted to relaunch this AO as a way to reinforce the mission, core principles and what it means to be a leader and Q in all 3 Fs. Over the past several weeks, it is clear that his goal is being met by both the Qs and the Pax. YHC was humbled to be invited to Q and voluntold Atticus to join me!

Weather: If I could add to the Lexicon, today would be called “F3 Climate”. When we arrived at BP it was 48 degrees and there was actually dew on the ground. Glorious! Combine the weather with 18 Pax who posted this AM and it was a great start to the day.

The Thang

Mosey around WEP

COP

SSHs x 25

Windmills x 10

Merkins x 15

IWs x 15

Mtn Climbers x 20

Moroccan Night Clubs x 20

Mosey to the hill

Jacobs Ladder

7 Burpees at top/1 Bombjack at bottom

Rinse and Repeat decreasing at top and increasing at bottom

Mosey to playground

15 Dips and 15 Derkins x 3

Handoff to Atticus

Introduced the Weird Science concept of chips, dips, chains and whips with partners

Partner 1 runs

Partner 2 merkins in the chips

Rinse and repeat with dips, ab crunches on chain swings and donkey kicks (whips)

Mosey

Bear Crawl Tag (a la Sharks and Minnows) – crowd pleaser

Bunny Hop Burpee Tag

Mosey back to COT

1 minute left so lets do SSH x 50 – Why not!

Moleskin

  • Definitely uncovered some really nice bear crawlers out there including Dark Helmet, Crash and Chicken Hawk
  • Upcoming 3rd F convergence on 10/28 to discuss racial tension and empathy. Make sure you post for that
  • Forging on 11/19
  • Christmas Party on 12/17 – Pay now before the rate goes up
  • T Claps to Zima for hitting 250 workouts for the year

Its always a pleasure to Q a workout particularly with Atticus. Little did he know when he moved in over a year ago that I would be so annoying about F3! He has been a great influence on me with his wisdom and understanding of the Bible. Glad to have you brother!

Its always a pleasure to just post too. Today I met Kenbo who posted for only his 2nd time. Reminded me of how it felt for me and how it feels now. One of the best things I have ever done but could not have done it without the accountability of the Pax. Thank you!

Until next time…

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Monday Night Football Fill-In Q

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  • QIC: FunHouse
  • When: 10/11/2016
  • Pax: CornHole, CornerStone, StraightUp
  • Posted In: Golden Corral

A late night IM from Jekyll (got tickets to the “Big” game) got YHC ready to return to the Buffet of Pain at the Golden Corral.  With a throwback Q this past Saturday with Senator for the 3rd year anniversary at Alcatraz, YHC thought it would be a good idea to go back to the first workout at Golden Corral.  So, here we go.

The Thang

Run a lap to COP
SSH X 25
Merkins X 10
Imperial Walkers X 25
Mountain Climbers X 25
Squats X 25

Mosey to karate curb
Double Leg curb jumps X 40
Right leg curb jump X 20
Left leg curb jump X 20
Fast step up/down X 1 min
Double Leg curb jumps X 20
Right leg curb jump X 10
Left leg curb jump X 10
Fast step up/down X 30 sec

Mosey to Bank wall
Derkins X 20
Modified bridge with heels on top of wall with 20 arm pulses
Derkins X 20
Modified bridge with heels on top of wall with 10 arm pulses

Mosey to Rite Aid
2 groups, run around the building
Other group has wall sits

Rinse and Repeat

Mosey back to Parking Lot for last COP
SSH X 25
American Hammers X 15
Leg Raises and In&Outs X a lot
Squats X 25
Mountain Climbers X 25
Plank Punches X 25

COT

Naked Moleskin: 4 HIM made their way to GC for a chilly beat down.  It was a great change in climate to motivate for some hard work.  Glad to be back in the swing of things with some beat downs and great companionship.  We lifted up CornerStome’s daughter Emma for healing.  Prayed for StraightUp’s house being sold. Pray for Julie and the team in Colombia for safety and growth.  Pray for the hurricane Mathew victims.

FunHouse

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Mercy

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  • QIC: Deacon
  • When: 10/11/16
  • Pax: Stang, Smiley Face, Bull, The Riddler, Roxanne, Anchor Bar, Paris, Fusion, Turbine, Deacon
  • Posted In: Uncategorized

We had a 0.0 mile workout in the brisk gloom. Yep, no running…zip, zero, nada! Instead, we did slow reps of grueling kettle bell exercises. We filled the air with grunts and high quality mumble chatter.

The Thang:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Dying Cockroach (15x), Pepper Grinders (15x) , Penguins (15x)

Mosey w/ your kettle bell to the first pain station.

Pain Station 1:

  • Upright rows (7x)
  • Floor presses (7x/side)
  • American Hammers(7x)
  • One Leg Rows (10x/side OYO)
  • Crushing Halos (10x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the next pain station.

Pain Station 2:

  • Overhead Squats (7x)
  • Bent Rows (7x/side)
  • Curls (7x/side)
  • Around the World (10x/direction)
  • Get Ups (5x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the next pain station.

Pain Station 3:

  • Goblet Squats (7x)
  • Saxxon press (7x)
  • Travolta’s (7x)
  • Figure 8’s (8x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the final pain station.

Pain Station 4:

  • Tricep Extensions (7x)
  • Shoulder Press (7x/side)
  • Ribbons (10x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Moleskin:

What’s the difference between mercy and grace?

Mercy is God not punishing us as we deserve.Grace is our undeserved favor from God. An illustration of the difference between these terms is as follows:

  • Mercy is like God forgiving your financial debt.
  • Grace of God is like filling up an empty bank account.

Know that we deserve God’s wrath and judgement but He is merciful. #Proverbs 28:13

Mercy is counter to today’s culture but it leads to a more abundant life. Share His mercy by forgiving and praying for others who have trespassed against you.

Peace,

Deacon

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