PreBlast-RAGNAR Trail Relay Race

2016-05-012017-06-16Leave a comment

QIC: Bolt, Reborn, Chaser
When: 10/07/16
Pax: ALL F3 PAX
Posted In: Pre-Blast, The Fort

Updated PreBlast can be viewed at http://f3nation.com/2016/06/09/preblast-ragnar-trail-relay-race-oct-2016/

F3 Nation . . . Knowing we all like to be challenged, we have something special just for us . . .

Ragnar Trail Carolinas is coming to South Carolina October 7-8, 2016! The Ragnar Trail Running Event will be an awesome F3 CSAUP challenge including Fitness, Fellowship, and Faith.

M’s, 2.0s and fellow PAX will be welcome to hang out and support the F3 teams to encourage fellowship among the extended F3 family (We are waiting for confirmation on cost for spectators). We will also be afforded opportunities to promote the mission of F3 to those in the Ragnar Village, whether it be socially or by impromptu workout sessions. Our goal for number of F3 teams is 20-25 from all areas.

Teams will consist of 8-members (or 4-member ultra teams) who run relay-style on three different single track loops through the Anne Springs Close Greenway forest preserve. Teams run day and night until each member has completed all three trail loops totaling 16.10 miles.

Each team will have the opportunity to camp overnight in a 300 SF area at Ragnar Village located within the Greenway, get to know other PAX from other Regions, and be an example of what F3 is all about to ‘Ragnarians’ who will be participating through this event. We have been designated a special camping area from RAGNAR just for F3 Nation so we can get to know each other on a more intimate level.

If you are new or even a veteran to trail running, a great website to help you get started or perform better is www.trailrunningmovement.com.

Registration is open at www.runragnar.com, so begin forming your teams now and register today. As a bonus, F3 has been offered a $150 team discounted registration by Ragnar. Just use the promo code CT16MF3 to receive the discount. Registration prices will go up on August 4, 2016 at 23:59 MST.

What: Ragnar Trail Relay Race. 8-Member (or 4-Member) Teams.

When: Friday & Saturday, October 7-8, 2016.

Where: Anne Springs Close Greenway, Fort Mill, SC.

How much?: $1,090/CSAUP Team after Special F3 Discount. Registration prices will go up on August 4, 2016 at 23:59 MST. Registration includes: Team Parking at Greenway, Camping Area, Finisher Medal & Shirt, Meal & S’mores on Friday Evening.

Needs: Area Q’s to assist organizing teams and spreading the word.

Contact Bolt, Reborn, or Chaser for more information or if you have any questions.

There will be more information coming as we receive it from Ragnar.

8 Friends. 3 Trails. 1 Billion Stars. Unforgettable Stories. Are you up for it? See you on the trails!

TClap |

Bookend Year at #SlowBurn

2016-05-01Leave a comment

QIC: Barry Manilow
When: 04/29/16
Pax: Cake Boss, Mr Clean, Cottoneye, Gilmore, Gopher, Pusher, Spitz (Respect), MASH, Tesh, Bass-o-Matic, Smuggler, Spalding (FNG), Bing, Short Sale (Respect), Destiny, Rebel (Respect), Change Order, Twister (Respect), Corruption, Flashdance, Rocky Top, Dilbert, Chicken Hawk, Solid State, Backdraft, Manowar, Deacon, Mainframe, Culture Club, Carbomb, Birdcage, Bary Manilow (Q)
Posted In: Slow Burn

A year ago, I was about a year and a half into getting myself into respectable shape, I had been running with the ferns at lunch hour and had taken off about 40lb. I was at Bratwurst Thursday (A Dark Helmet Production) and got talking to Dark Helmet and Beast about working out in Fort Mill (Whitesnake was on grill) … Long story short, Dark Helmet was on Q at Slow Burn the next day and Beast came to look after the FNG (Me).

Honored to lead 32 at Slow Burn Friday. Some who have done this long before me, some who joined the ranks along with me and some newer PAX who I hope to see for years to come.

The Thang:

Mosey to the Empire Pizza lot for moderate modified dynamic warm up (inspired by Sasquatch)
butt kickers 1/2 the lot, jog it out 1/2, high knees back 1/2, jog it out, squat walkers, jog, toy soldier, jog, karaoke L, karaoke R, windmill walkers, jog, bear crawl, jog, imperial walker walker, jog, inch worm, jog, pull knee to chest, jog, broad jump, jog, shuffle L, shuffle R.

32 man indian run around Lowes (insert groans here) and back to the front of the playhouse

Split the group (due to size), one group up the road in front of the mall, one group back toward Lowes. Run to light, 10 squats, run back and back to 2nd light, 10 squats, 10 scorpion DD, run back and run back to 3rd light, 10 squats, 10 scorpion DD, 10 dying cockroach, run back and plank.

Mosey to lot for 2 rounds of 4 corners (inspired by early painful mornings at WEP): 1st round: 10 each mak tai jai, CDD, monkey humpers, merkins, meet in the middle to plank. 2nd round: knee tai jai, bombjacks, double counts freddie mercury, big boy situps.

Mosey to a grassy area (inspired by Chicken Hawk): JACK WEBB, a full round 1-4 to 10-40

Back to COT, announcement, prayers, thanks to Backdraft for taking us out

A personal thanks to all PAX that I have met over the year. You may be the guy pushing me, you may be the guy I am trying to catch, you may be the guy with words of encouragement or you may be the place I want to be … but, you are definitely the guy that gets me up and gets me going every day, and makes me better.

A moderate note to new PAX and guys (like me) who cant always keep up … though I sprinkle in a little craziness and shake things up every once in a while … Tuesday, the Ballroom is now moderate. Wednesday, Clydesdales, slow run and walk as needed, we will always stick with you (thanks, Anchorman). Friday, Slow Burn. Saturday, The Yard. 4 moderate days that will still test you .. if I can do it, so can you.

Looks Like We Made It,

Barry Manilow

TClap |

Be Present and Just Do It

2016-04-30Leave a comment

QIC: Crab Cakes, Italian Job
When: 4/30/16
Pax: Crab Cakes, Van Wilder, Bull, Bogey, Limp Bizkit, Utah, Gauge, Reborn, Pistol, Turbine, Hot Sauce, Full House, Walker, JAG, Choir Boy, Italian Job
Posted In: Uncategorized

I had the privilege to share the gloom this morning with 15 other PAX from the region. Not just any PAX, but a great group of #HIM that were willing to be present and do some hard work. Thanks Crab Cakes for letting me lead with you this morning. I think we all had a good time sharing strong fellowship with some top notch men of the Fort Region.

The Thang

Dynamic Warmup courtesy of Crab Cakes

High Knees
Butt Kickers
Toy Soldiers
Bird Dips (look it up)
Worldwide Leaders (power skips)
Karaokes
50%/100% sprint

Warmup over

Rugby Sprints x 5 (with Merkins/LBCs/Freddie Mercs/Merkins/Mountain Climbers
Partner Push/Sprint/Push
Flip-flop then Rinse and Repeat

Don’t let the moniker of “Warm-Up” fool you. This was crazy tough. Those Partner Pushes sounded like fun until 30 yards in, then it got tough, really tough.

Thanks to Crab Cakes for sharing his word of the year: “present.” He encouraged the PAX to be present in all you do: at work, at home, and at the workouts. More than half the battle is just showing up. Excellent reminder that we all needed.

23 minutes in – handoff to YHC.

Black Jack (Merkins and LBCs)

Limp Bizkit had something on his heart that he wanted to share. This man stepped out of his comfort zone and challenged us to the 22 Push-up Challenge to honor our men and women of the armed services battling with mental health issues. After completing 210 Merkins, we counted off, did an early Name-a-Rama and did 22 more together. TClaps to LB for stepping up and speaking from the heart. His willingness to speak set the tone for the rest of the workout.

22 Moroccan Night Clubs

YHC share his word of the year: “do.” I encouraged our men to realize that you can do things, amazing things, things you didn’t know were possible, if you just do it. These men just completed, not participated, but completed the Black Jack Challenge. That isn’t easy. If they can do that, then what is holding you back from everything else? My mom always told me “can’t never could do anything.” Don’t have “can’t” in your vocabulary. Those that say you can’t never could. Prove them wrong. Just do it. Whatever “it” is, do it. You can accomplish amazing things if you just try.

Long Mosey back to Sullivan for the following:
22 Count People’s Chair In Cadence (hands up, hands on knees, hands on feet)
22 Calf Raises OYO
22 Dips OYO
22 Count People’s Chair In Cadence (hands up, hands on knees, hands on feet)
22 Calf Raises OYO
22 Dips OYO

Long Mosey back to COT with Full House taking the lead.

Completed with The Pledge of Allegiance before BOM.

NMM

I can’t tell you how proud I am of the PAX this morning. There was no quit in this crew. Everything we threw at them, they nailed it.

Crab Cakes – Thanks for crossing the river and sharing your rugby warm-ups with us. Gives us a new appreciation for how fit those fellas are.
Van Wilder – I’m proud of your progress. You don’t see it, but we do. The transformation has been incredible.
Bull – Dude, pants and long sleeves again? I’m telling you, keep that up and you’ll sweat yourself down to nothing. Great work again today, brother.
Bogey – I can see the pride in your eyes for this nation’s colors. Your willingness to step up like a true Marine doesn’t go unrecognized. Thanks for leading by example.
Limp Bizkit – So proud of you. LB asked if he could speak today. I said absolutely. Between sets of Merkins, he asked if I would step in if he started to stumble. I knew he had it. And had it he did; spoke like consummate professional, but with conviction in his voice. One of the best impromptu speeches I have heard at a workout. Excellent word today, and thanks for leading us in the 22 Kill Challenge.
Utah –Best form of the day. Great work.
Gauge – He’s quiet, but the workouts are always better when he’s around.
Reborn – Thanks for being the unsung hero at every workout. Reborn plays the sweeper roll so well. He is always willing to come back for the 6. And he does it with a smile on his face. Thanks for doing the work no one sees.
Pistol – I am more and more impressed with you every workout. You never complain, always finish, and are genuinely concerned about the prayers of our PAX. I’m so glad you are in the group. You are an awesome addition to our group.
Turbine – Hiccup, thanks for pushing me today (literally and figuratively). Hope those hiccups go away soon. Maybe you’re growing.
Hot Sauce – Sometimes all it takes is a reminder that you’re almost there. You never quit and always find that extra gear when you think you are too smoked to finish. Great work today!
Full House – Most people are looking for excuses to not get up and join us on a Saturday morning. But when you arrived and saw no one else in the lot, you didn’t go home or go to get a biscuit, you came searching for us. Then when you found us, you jumped right in to a tough workout. And because you are a doer, you finished the whole thing. Great work, brother!
Walker – What can I say? When I prepare a Patriot workout, I have to make it tough so you get a bit of a challenge. I always know you’ll finish the exercises first, but I also know that you’re always willing to do extra credit. Thanks for showing us that hard work pays off.
JAG – Glad to have you at your first Patriot workout. Walker now has a challenge for fittest #Respect in the city.
Choir Boy – Glad to have you back out with us. You’ve been missed.

Again, thank you for letting me Q this morning. Today was special. Something was in the air. The workout was tough, the words shared were strong, the prayers were powerful, and the PAX was energized. The effort shown made me so proud to be in the PAX. Keep up the good work. You can do anything if you just try. Let’s make the world a better place; one workout at a time.

Aye!

Announcements

There’s a lot going on over the next few months. Read the newsletter.

Special Olympics Torch Run 5/6 @0800 Cherry Park to City Hall. 3ish mile slow mosey. Wear your F3 gear.
Suck it up Buttercup – 5/7 @0700 at Old Town. The Patriot will be closed. Plan accordingly.
Fastest 5K – 5/21 @1600 – get your teams together. You won’t want to miss this. Bring the family for a tailgate afterwards.
Patriot Shirt order now open through 5/14. New colors available. http://f3.mudgear.com/products/f3-the-patriot-shirts-pre-order

Prayers

Reborn’s tests and the Dr.’s ability to properly prescribe medications to ease his epilepsy
Limp Bizkit’s work and life stress
Limp Bizkit’s niece
Van Wilder travelling
Continue to lift up our brothers recovering from injury (Riddler, Tinker Toy)
Pray for Catfish’s M
All those spoken and unspoken
JAG’s son heading off to Boot Camp

TClap |

Bing and Mainframe Q across the lake…

2016-04-30Leave a comment

QIC: Bing and Mainframe
When: 04/30/16
Pax: Short Sale, Hauschka, Mighty Might (2.0), Wild Thing
Posted In: The Deep

With most of the Pax rolling around in the mud for the 2016 Mud Run, Sir Royale asked for a few substitute Q’s for The Deep. Mainframe and YHC jumped at the opportunity to share and explore new grounds and Q in Lake Wylie.

Weather: 60-something and sunny

The Thang:

A lap around the carpool drive to the COP:

COP:

Windmill x15 IC
Imperial Walker x15 IC
Mountain Climber x15 IC
Peter Parker x15 IC
Side-straddle Hops x20 IC

The first half of the workout had a focus on the pending pool/beach season and trading in the 1-pack for a 6-pack. Mosey on over to the ONLY hill on the grounds for a round of Elevens (I was excited to see this hill and quickly modified the Weinke to utilize the masterpiece. 10 LBCs up top, 1 American hammer below, repeating until you reach 10 American Hammers and 1 LBC. The abs were starting to take shape!

Mosey back to the main parking lot for some 4 corners. This is a LARGE parking lot that involved a good bit of running (loved it!).

15 LBCs
15 Plank Jacks
15 Big Boy sit-ups
15 Makhtar N’Diayes

10 Count and then rinse and repeat.

It was now time to turn the workout over to Mainframe, who clearly had some strange animal theme going.

10 Burping Bears (Bear crawl across basketball court, Merkin, jump while spinning around) 10 crawls (BRUTAL)

Mosey to the back of the school for some running and more beat downs:

25 Derkins
Run to fire hydrant and back
25 Step-ups
Run to fire hydrant and back
25 Dips
Run to fire hydrant and back

Then the animal theme really took over. 6 cones magically appeared on the north end of the school yard in which we animal walked between each cone. Stopping at each cone for 20 squats.

Bear Crawl
Crab Walk
Gorilla Walk
Backwards Crab
Backwards Bear

The clock was not advancing fast enough (time seemed to be standing still at this point in time – likely due the pain) so we used the same cones as a form of a suicide run with 10 frogger kicks at each cone, then running backwards to the first cone for 10 donkey kicks, utilizing all 6 cones.

We then moseyed back to the parking lot for some final core exercises including planking, superman planking, and various other strange positions that we will just leave unwritten.

COT:

Announcements

Mud Run is today (thanks Short Sale)
May 21 Fastest 5K
May 21 Cannoli Run – be sure to sign up to support our brother Bolt
Read the newsletter for other important announcements

Prayer Requests

As we wrap up the monthly focus on Fatherhood, prayers for all F3 and non-F3 fathers, as we look to raise the future generation of fathers (and M’s), that God will lead us down the right path
For the Pax playing in the mud today, that they come back uninjured and leave any viruses/illnesses at the farm
For any injured Pax

Before calling it a day, we reviewed the learnings from the monthly theme of Fatherhood and encouraged everyone to open their minds and hearts to the theme for May which is Marriage.

Mainframe and YHC were thrilled to be able to lead the Pax at this fantastic AO and look forward to coming back to much larger crowds, and a few FNGs on non-mud run days!

TClap |

Yard Dogs

2016-04-28Leave a comment

QIC: Stang
When: 04/23/16
Pax: Assassin, Spiderman, What Did, Rebel, Rice-A-Roni, Freon, FNG-Two Buck, Chedda, Gilmore, Barry Manilow, Hasselhoff, Stang
Posted In: Millllkshake, The Fort

Warmup

Mosey around back of school then some Butt Kickers followed by High Knees, Toy Soldiers, Side Shuffle L then R.

25 SSH

15 Merkins

Pass Throughs Left Leg then R Leg

The Thang

We did a format of a Tabata doing 8 exercises at various reps. Each exercise had a minute to complete reps, whatever time you had left after done reps was your rest. Everything x 2

1.) 25 Merkins

2.) 20 CDD

3.) 10 Burpees

4.) 25 SSH

5.) 15 Bomb Jacks

6.) 20 Dips

7.) 25 LBC

8.) 25 Squats

Next up grab partner for some running and ab work. One partner runs around car pickup line while other does these AB exercises, then flip.

1.) Box Cutters

2.) Flutter Kicks

3.) Hello Dolly

4.) Heel Touchs my favorite

5.) American Hammers

2 rounds of peoples chair

We then did some bear crawls to first light pole lunged to next pole bear crawl to third pole then lunged to flag pole.

Mosey to parking lot in front of school for some Broad Jumps to first white line then duck walk to 2nd broad jump to third and duck walk to 4th line.

Chedda insisted we had to do some Balls To The Wall. so we did a 20 count for him.

COT

Announcements

Spiderman is going to be doing the 24 hours of Booty bicycle ride this coming end of July. He needs some fellas to join his team Team LibStrong. I myself am definitely not going to miss this awesome event. So lets show our fella pax some support.

Mud run this Sat. the 30th

Prayers

Pray for my memory guys i forgot the prayer requests even before we had prayer afterwards.

Thanks Old Bay for letting me Q this awesome site. Finally got it in without my work getting in the way. Only took 5 months.

Stang out

TClap |

Block Party – 10 Count Tutorial

2016-04-28Leave a comment

QIC: FlatTire
When: 04/26/16
Pax: MacGyver, ChaChing, Solid State, Old Bay, Thumb Drive, Car Bomb, Deacon, Java
Posted In: Block Party

10 men made the commitment to wake up early, post, and push themselves and their fellow F3 brothers this AM. They wanted a beat down and hopefully this delivered. After a brief disclaimer, we were off. Here’s what we did:

THE THANG

Counter clockwise mosey along the jogging path about half way around. Circle up in the infield. All exercises in cadence:

SSH (25), Imperial Walkers (20), Cherry pickers (12), Moroccan NC (20), Mountain Climbers (20), plank series, merkins (20)

Back to the jogging path to complete the full circle back to the start. Head to the base of the grass hill nicely illuminated with a row of streetlights.

At first light, 10 squats. At second light, 10 merkins. At third light, 10 bombjacks. At fourth light, put all three together and do 10 burpees. Continue up hill to complete 2 sets.

Once the six was gathered, head back down the hill alternating 20 SSH, 20 squats, and 20 LBC. 3 sets total.

At this point we were warmed up pretty good so I asked newcomer Thumb Drive to give me a 10 count. His eyes got big and he responded “what do I do?” After a quick tutorial, he nailed it perfectly. Love seeing new PAX! Welcome to your third workout brother! It doesn’t get easier but you will get better and stronger.

Mosey back around the path to the playground. Partner up with a gentleman of like proportions (size always maters).

Partner 1 jogs the perimeter while P2 does pullups. Rotate and then sets of dips and derkins.

Gather the group in the field next to the playground for the next round of partner assisted exercises.

Partner assisted (by means of their back) dips and derkins, then big boy sit-ups, and leg lifts.

Quick look at the time, 8 minutes to go!

Speedy round of Mucho ChestO.

10 single count regular merkins, wide arm, diamond, stagger left, and stagger right.

Just enough time left to mosey to the edge of the parking lot for 4 minutes of Mary.

Flutter kick (20), Freddy Mercury (20), Hello Dolly (20) and Russian Twist (20)

COT

I had to get on the road so Repeat led count off and name-o-rama.

Announcements

Read the Newsletter! We have a lot of great events coming up you would do well to engage in. With F3, you get out what you put in AND WAY MORE. Get involved. Push yourself. Sign up for a CSAUP. Go to group lunches. Go to 2^nd F events. Check out Crossroads or a Chicken-N-Wisdom near you. We need guys in our life to push us, encourage us, and hold us accountable. And believe me; you will never meet a better group of men than the PAX of The Fort

Repeat (and Chaser who I subbed for), thanks for the opportunity to Q. Humbled and honored to be a part!

Flat Tire

TClap |

Prince goes Weinke-less while Sheila E opened at The Rock

2016-04-28Leave a comment

QIC: Lug Nut and Crash
When: 04/23/16
Pax: LugNut, Crash, Jekyll, Decimal, Howitzer, ST, Spitz, Change Order Bojangels, Slumlord
Posted In: Alcatraz

8 HIM joined Crash and YHC in an old fashioned beatdown. YHC gave the disclaimer but with some additional info. In that YHC is 51, he actually saw Prince’s Purple rain tour in January 1985 (not a fan of him but does make for an awesome first date at the time, except for the $80 for 2 tickets. That is a lot of money in 1985!). I said today I would be Sheila E (opening act) and Crash would be Prince (headliner).

This is how it went:
Quick mosey to the Tennis Courts for a Burpie-fest warm-up. Everything would be done in cadence (including Burpees as it is not a Burpie if not in cadence #flying squirrel) Let’s go Crazy.!

10 Burpies
20 SSH
8 Burpies
20 IW
8 Burpies
20 WM
8 Burpies
20 long slow squats
8 Burpies
Now time for some EVIL 8 on the tennis courts:
The pax will rotate stations in a figure 8 motion, all exercises are completed with 8 reps (pax start out divided up at each station):
Station 1: Bomb Jacks
Station 2: Jumping lunges
Station 3: Mak Tai Jai
Station 4 Knee Tai Jai
At FIQURE 8 intersection: 8 Burpies with bearcrawls to and from the Intersection to the next station.
RINCE and REPEAT
A set of Jack Webbs up to 10 merkins, 40 air presses.
Hand off to Crash (Prince):
Run to Tega Cay Country Club where we divided up in halves. Three hill repeats alternating with rock (or pebble for some) with overhead press, squats and bicep curls.
Mosey to the 9th hole wall for 15x IC derkins, 15x step ups each leg followed 10x more IC derkins.
Mosey back to Alcatraz home for a nice set of Lt Dans.
Thankfully time was up and COT was upon the men.
NMM
Crash mentioned that this was his first weinke-less Q. This was appropriate as Prince had so much material that he would commonly but “make-up” his concerts. Actually must of YHC Q’s are weinke-less. Just like Prince we should have enough in our F1 arsenal that we are always prepared to when called upon. BETTER TO BE PREPARED FOR AN OPPORTUNITY THAT MAY NEVER COME; THAN HAVE AN OPPORTUNITY AND NOT BE PREPARED. This statement should be true in almost all aspects of lives (including sharing our 3rd F).

COT
Read newsletter for all the announcements.
Prayers for the M’s who really are extraordinary people doing so much. Remember to tell them how truly thankful we all are for them. (Copying my M on this just to be sure!)
Thanks Senator for the invite. I love Alcatraz. It was also great to co-Q with Crash. Humbled and Honored.

Nut Cracked

TClap |

River Rat’s Return to ManU

2016-04-28Leave a comment

QIC: River Rat
When: 4/28/16
Pax: Bull, Black Hawk, Scrappy (FNG), Popeye, Schrute, Reborn, Van Wilder, JAG, Radar, Samurai, Sgt. York, Waterboy, Deacon, Cool Table, Sapper, Full House, Turbine, Hot Sauce, Apache, Saw Dust, River Rat, Italian Job, Bogey
Posted In: The Fort

Another beautiful day in paradise with 22 of Rock Hill’s finest…and 1 additional #HIM from Fort Mill. 23 for a ManU beatdown is pretty solid. Disclaimer was disclaimed, FNG was welcomed, and mumblechatter started. Here’s what we did…

Warm Up

SSH
IW
Merkins
MNCs

The Thang

Long mosey around the entire shopping center (down to the Events Center, past Chili’s, to the wall at Books a Million)

People’s Chair (x2)
BTTW
People’s Chair (x2)
High Knees to Pier 1
Butt Kickers to Michaels
Bear Crawl to Dick’s Sporting Goods
Sprint to Panera

Mosey to the Fountain

20 Irkins
20 Dirkins
20 Dips
20 Box Jumps
20 Calf Raises
Shampoo

Mosey to the Cinemas

11’s (1 pull-up, half lap, 10 American Hammers, half lap, repeat until 10 pull-ups and 1 American Hammer).

Mosey to COT

Mountain Climbers
Merkins
LBCs

NMM

Here we grow again! Always a pleasure to share the gloom with this group of men. So excited about the direction this group is taking and I’m proud to be a part of it. Rock Hill has had 6 FNGs this week! Welcome to our newest brother of the gloom – Scrappy.

Bull – dude is getting better every day. I still don’t see how he wears long sleeves in this warm weather.
Black Hawk – he’s already brought a friend and its only week 1. Great work, brother!
Scrappy (FNG) – welcome to the PAX.
Popeye – its always a good day when Popeye joins us.
Schrute – great leadership, as always.
Reborn – the man, the myth, the legend!
Van Wilder – showing off the guns this morning. Don’t let his mild manner fool you, dude is a BEAST!
JAG – glad to have you on board. I can tell you have a lot of wisdom and leadership to share with our PAX.
Radar – rolling in a couple minutes late but making up for it with solid form.
Samurai – respect for this guy. 54 and passing the youngins’ like they were sitting still.
Sgt. York – does anyone do as much, as well, without wincing as this guy?
Waterboy – don’t think we didn’t hear you rocking out to Rob Base and DJ E-Z Rock when you left today. After all, It takes two to make a thing go right. It takes two to make it outta sight.
Deacon – my brother from another mother – always a pleasure to have you down south of the river.
Cool Table – welcome back to week 2. Glad you’re with us.
Sapper – TClaps to this guy. Already counting in cadence like a pro.
Full House – day 2 for this man of God. Proud to have you with us.
Turbine – such a great encourager. Thanks for being here.
Hot Sauce – if you haven’t taken the time to talk to this guy, please do. The man has faith that can move mountains.
Apache – the king of mumble chatter! Love working out with my boy, Jaime Diaz.
Saw Dust – welcome back, Kotter. Glad to have you back with us.
River Rat – no rust at all. Great Q, bro.
Bogey – Elvis! This guy almost made it to the end before nature called. More impressively, he turned two and returned in under 5 minutes. That has to be a record!

The mumblechatter this morning was strong – like the smell of my gloves strong. But more importantly, the fellowship was phenomenal. At the end of River Rat’s beating, Apache had something he had to get off his chest. Tuesday night he got a call from his mom saying the doctor’s feared her cancer had returned. We fervently prayed for her in her time of need. Guess what happened next? The scans came back negative! Same thing happened to Full House’s M this week. How awesome is that?

Our God is a mighty God. He can do anything! Just remember that this week when the deck looks stacked against you. Our God is bigger than your pain, anxiety, and fear. The same God that conquered death lives inside you. So fear not, you can do this!

Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective. James 5:16

Announcements

There’s a lot going on over the next few months. Read the newsletter.

Q School tomorrow @0445 at Petra (behind Bojangles on Cherry)
Special Olympics Torch Run 5/6 @0800 Cherry Park to City Hall. 3ish mile slow mosey. Wear your F3 gear.
Suck it up Buttercup – 5/7 @0700 at Old Town
F3 Dads – A night with the Knights – 5/14 @1805
F3 Goes to WWC – 5/19 @1745
Fastest 5K – 5/21 @1600 – get your teams together. You won’t want to miss this. Bring the family for a tailgate afterwards.

Prayers

Continue to lift up our brothers recovering from injury (Riddler, Tinker Toy)
Pray for Catfish’s M
All those spoken and unspoken
JAG’s son heading off to Boot Camp

TClap |

Tempo – Molokai looked easier on MapMyRun

2016-04-28Leave a comment

QIC: Funhouse
When: 04/28/2016
Pax: SlumLord, Gecko, Gears, Decible, White Lightnin, Senator T, FreeBird, Bing, Howitzer, AquaMan
Posted In: Tempo, The Fort

11 men posted to a 64 degree Tempo to see what this Molokai 5 miler was all about. Well, 2.5 miles uphill is what it is all about. Everything looks better on paper.

Gecko was the Beast of the Day coming in first, not breathing hard or sweating.

Check out Bing’s tweet about the elevation change…. #BRR route

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The Coop- Pain Achieved

2016-04-27Leave a comment

QIC: Backdraft
When: 04/27/2016
Pax: Thumbdrive, Digger, Peabody, Cash, Decibel, Skate or Die, Duke Nuckler, Shelby, Smoky, Package, McGuiver, Geronimo
Posted In: Ring of Fire

13 total decided to show up at the Coop. Disclaimer given no FNGs so off we went.

Mosey around the parking lot with dynamic stretching thrown in.

Circle up for the warm up. 20 of each of the following movements- SSH, Peter Parkers, Moroccan night clubs, flutter kicks, Mtn. Climbers, low slow squats.

Mosey to pull up bars 3 sets of 10 pull-ups: 20 squats, plank for the 6 after each round.

Mosey down drive to very steep hill. At bottom of hill 1 burpee run to top 7 squat jumps back down 2 burpees run to top 6 squat jumps until 7 burpees and 1 squat jump.

Mosey to side of building. BTTW, chair sits, Inverted peter parkers.

Bottom of hill 10 grave diggers on each side, run backwards up hill at top do max set of pull ups.

Mosey to band practice field. Start at goal line bear crawl to 10 yard line 10 merkins run to other end zone. repeat to the 20 yard line 9 merkins so on until we ran out of time made it to the 50 yard line. Mosey to COT for announcements.

Had good talk about integrity and doing what is right even when you don’t think you are being watched.

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