Happy 40th Backdraft

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  • QIC: Trucker
  • When: 0/26/16
  • Pax: CSPAN, Maximus, Atticus, Ginzu, Seacrest, Sugar Daddy, Crab Cakes, Greenwave, YHC
  • Posted In: The Colosseum

The third string Q had to come off the bench this morning to Q the Coliseum since the original PAX who was scheduled had a conflict and Backdraft agreed to cover him, but at the last second asked for the third string Q to take the reins. I think since today is Backdraft’s 40th birthday he celebrated too hard and couldn’t muster any strength to get out of bed this fine morning. We won’t speculate on why….”that’s what she said”….. So with no time to plan, YHC thought back to 3 years ago this week when a mentor of mine EH’d me (Thanks Sen Tressel!) on a very cold January Saturday morning to post at WEP. I thought to myself that morning, I’m in great shape from lifting weights daily, just finished rowing with the local Crew Club at Lake Wylie, this will be a piece of cake! Little did I know that that wasn’t the case. After 20 minutes (I think Santini was Q) I was out of breath and wanted to splash merlot. But the thing that made me want to come back was the fellowship and #accountability. Since that morning, I must say that F3 has changed me dramatically – though still have a lot of work to do – in my walk with the Site Q, in my leadership, and in leaning on others for help. As I mentioned before we took off for a little jog, we are challenged to lead our family and community and step out of our comfort zone. One of the best things F3 did was just that, be a leader and Q. So I wanted to honor our second string Q on his 40th birthday and did everything in 40s. Happy Birthday Backdraft!

As the PAX rolled in, 3 were finishing up their EC. As we waited for a late arrival (glad you made it Sugar Daddy) I inquired how many miles they got in and said to not worry, we won’t be running much….

The Thang:
strolled to back parking lot.
COP:
Good Mornings x10
Hammy stretches for 10 count each leg
Windmills x10
IW x10
Slow Squats x10
Slow merkins x10

Now for the 40 theme: 40 SSH
Line up at light pole: suicides to 2nd light pole, basketball nets, 3rd light pole, and fire hydrant (4 stations).
1st up: 10 merkins each station (equals 40)
2nd time: 10 squats each station
3rd time: 10 mountain burpees each station (Stoll that from Chaser so he couldn’t be the first to use it: in mountain climber position and bring both legs to elbows)
4th time: 10 shoulder claps

Toy soldier to 3rd light pole and mossy to neighboring parking lot.

I wanted to run the stairs but thought better of it due to the ice. So we lined up in a line and ran to the wall, hopped over to the all to do peoples chair with toes, knees, shoulders, head. As we hopped over the wall, ice was present so after one round (was to do 4) I audibled and we moseyed to playground.

4 rounds of 10 each: pull ups and knee crunches on swing

Mosey back to parking lot and lined up at last light pole. Took another idea from Chaser for last round. Ran to the next light pole, set of basketball nets, following light pole, and then covered walkway. At each station do 10 6-inch mountain climbers (at 6-inch position bring both knees to elbows and back).

40 LBCs
40 hello dollies
40 dips

COT

Not much mumble chatter so I know the PAX got a mental and physical workout. Glad to lead on a last minute call up. Great group of PAX in the Fort and appreciate the #accountability and #HIM we all are.

Not many announcements, but prayers to those injured and for a speedy recovery (Funhouse and others), for prayers to YHC co-worker’s daughter in Raleigh, and for being leaders in our house.

Trucker

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Shredding to the Oldies at the Tomahawk

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  • QIC: Geronimo
  • When: 01/25/16
  • Pax: Bird Cage, Bounty Hunter, Geronimo, MP, Skate or Die
  • Posted In: The Snake Pit

Five of Indianland area’s finest arrived to test their mettle and the mettle of the Q. The parking lot was pretty dry considering the ice and snow that had everything covered only days before. Such is the life in Beautiful South Carolina. Snow blowers need not apply…

Disclaimer was disclaimed.

Warm-up

Mosey to a nice wide spot on the bus loop.

In Cadence

20 SSH-15 Windmills-20 MC- 10 Merkins- 15 IW

Mosey back to the lot and pick up the bells. Slow mosey back to the school where the light was better, particularly for winke reading.

OYO

10 KB Good Mornings- 5 each side Turkish Get-ups

Now that everyone was sufficiently warmed up, which should have been a warning to everyone including YHC, we could begin the real workout.

The Thang

Since this was such a highly motivated group of men, it was clear that there wouldn’t be any standing ten counts needed today. It was also clear that the Q may have liked a few 10 counts but when he looked around at the PAX and saw the effort that everyone else was putting forth he pushed a bit harder. That said:

All of the activities today were done in pairs, mostly as a core or lower body exercise followed by an upper body focused exercise. These alternated in a 2 step ladder, 6-8-10 reps.

KB Cleans – KB Press : focusing on form over speed

KB Swings – 2 hand Triceps Extensions

KB Reverse Lunge to a Press – Curls : These lunges sucked so much YHC called an audible after the 8 reps

Goblet Squats – 1 Handed Chest Press : YHC tested that you can adjust the intensity of goblet squats by how extended the arms are holding the bell.

Intermission: Moroccan Nightclubs x 20 IC – Magilla Gorillas (arm raises) x20 IC

Lateral Goblet Lunge – High Pull : These Lunges also sucked but everyone pushed through them

Side bend – Negative Curls : Those negatives really shred, everyone agreed they would lay off them for the rest of the week

Wow! Time’s up and it felt like we just got here.

Mosey back across the lot for COT.

Moleskin

I appreciated the opportunity to lead. This was my first opportunity to lead a KB workout and I had some fun with it. Today I realized that one thing I really need to work on during my workouts is my interacting during the workout. One of the reasons I come out every day instead of just workin’ out with ol’ Billy Blanks in the Garage, is the face time with real guys, guys that kid with you and poke fun at your form or lack of it, make comments about how short your shorts are, or just yack about the football games from last night. I think everyone probably did get a good workout today, but did I connect in personal way with anyone? Maybe a bit. That’s another reason I keep coming out though, next time I’ll open my mouth more, encourage a bit more, maybe yack a bit more.

Otherwise, I may lose out to ol’ Billy Blanks…

Geronimo! Out

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Chopping wood at Quagmire

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  • QIC: Fishsticks
  • When: 01/25/16
  • Pax: LegoLand, Cornhole, Mr. Clean, Royale, Gears, Fishsticks
  • Posted In: Quagmire

It was a rough start to the morning. YHC was feeling a bit under the weather with a cold, sore from falling into a sinkhole at Alcatraz, and grumpy from the Patriots loss. It was not enough to keep me away from Quagmire. After a quick disclaimer, we jogged around the parking lot dodging ice patches. We managed to get in a set of butt-kickers and high knees before COP.

COP (in cadence): 

SSH

Moroccan Nightclub

Mtn Climbers

Merkins + 6” hold for 10 seconds

Windmill

Imperial Walker

*YHC almost had a wardrobe malfunction during the SSHs, not use to wearing long pants usually wear shorts

Next, we went back in time, when Fish Sticks was just a minnow. My childhood home was mainly heated by wood. The electric heat was only used when my grandmother was staying with us.  My brother and I were responsible for supplying the stoves with wood.

The PAX simulated chopping and transporting the wood.

Modified Lunges with overhead swing (chopping the logs)

Modified Swat with side reach (loading the wheelbarrow)

Partner Wheelbarrow

(Rinse and repeat x 3)

Mosey to the back of the Wine Cellar for People’s Chair and Balls to the Wall. Short recovery lap around the parking lot.

Mosey to the Fountain for some Burnouts (1 minute of exercises) followed by a ½ lap run.

Exercises:

LBCs

Merkins

Squats

Dips

Flutters

Mosey back to COT

Great job by all this morning.  It is always great to start off the day with a group of men who challenge and push you to be better in all aspects of life, not just physically.

Announcements

 Fuel Challenge – Kicking off week 2

F3 Expansion to York – January 30@0700 York Comprehensive High School

Oral Cancer Foundation 5K – February 6th Baxter Village

Yeti – February 20@0600

3rd F Accountability – Topic of discussion at all bible studies this week

Prayer Requests

 Royale’s family

Those unspoken

 

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The Armory: Whipping up some baked goods for the summer months.

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  • QIC: Cake Boss
  • When: 01/125/16
  • Pax: Trucker, Stang, Ginsu, Spitz, Barry Manilow, Peabody, Brass, El Diablo, Hunckaberry, Dark Helmet, Cake Boss
  • Posted In: The Armory

11 PAX arrived at The Armory after a Panthers domination of the NFC Championship late Sunday night. YHC had to wear my Panthers NFC Champion shirt with Pride and be inspired to bring a beatdown that the PAX would feel until Super Bowl Sunday.

The Thang:

5 Burpees OYO, 20 Squats, 10 merkins, 10 Apollo Onos, Mosey around the parking lot

Round 1

12-KB swings, 12-curls eat arm, 12 tri ext, 12 goblet squat, Suicides, plank series

10-should press each arm, 10-curl each arm, 10-Russian twist, 10-deadlift, Suicides, plank series

8-up right row, 8-curls, 8-skull crushers, 8-lunch pass-thru, Suicides, plank series

Round 2

12-KB swings, 12-curls eat arm, 12 tri ext, 12 goblet squat, Suicides, plank series

10-should press each arm, 10-curl each arm, 10-Russian twist, 10-deadlift, Suicides, plank series

8-up right row, 8-curls, 8-skull crushers, 8-lunch pass-thru, Suicides, plank series

6MM

LBCs, Superman, Parachute, SSHs, Flutters, Hello Dollys, Freddys,

COT:

Great work by all PAX. We had great fellowship and good workout by all. Mumblechatter was low but Monday’s are rough but even rougher when you are picking things up and putting them down.

I talked to the PAX about all the things we work hard at or for. Education, Career, status, retirement. Nothing wrong with this, however we seem to leave the things that matter in the dust and balk at the idea of working hard or looking for assistance in our relationships, marriage, kids, serving others. When we are taking our last breath, don’t have any regrets…..work hard on the things that matter TODAY….and have a legacy to leave and be proud of.

  • Get an Accountablity partner ASAP!!
  • Yeti is coming hard and fast
  • Prayers for Truckers co-worker’s family, Stang’s friend’s daughter, El Diablo’s new born daughter and family and all the other requests and praises. God is a loving father pursuing each of us. He is knocking on the door and you just need to let him in!

Thanks Dark Helmet for an awesome opportunity. Lots of fun and always great PAX!!

Cake Boss, In his Grip!

 

 

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Alcatraz Never Closes

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  • QIC: Zima
  • When: 01/23/16
  • Pax: Zima, Dark Helmet, Geronimo, Fishsticks
  • Posted In: Alcatraz

The whole city was shut down and Tweets were flying in about closed AOs. But 4 Men know the feeling called “Fartsacker’s Guilt”, so they made a decision to post against wise judgement. But honestly, we’re men so our judgement is constantly called into question. Having originally been up to Q, passed to Jekyll due to training duties (which were cancelled), I humbly took the conch back and decided to get things moving. The following happened:

Mosey to the field for COP
All in Cadence
40 SSH
20 Low Slow Squats
20 Morrocan Night Clubs
20 IW
15 Merkins
20 Mountain Climbers Dumb!

Run a lap of the field and line up against the fence for…

Super 21 Explanation can be found HERE
Run to the opposite side of field and back
1-7 Merkins and Jumping Lunges
Run
8-14 Wide Arm Merkins and Monkey Humpers
Run
15-21 CDD and Squats
Run

Run to the opposite field for Apollo Onos X 20 (seemed appropriate)

Peoples chair 4×10 count
BTTW 3×10 count
Peoples chair 4×10 count
BTTW 3×10 count

Run around fields. The field almost swallowed Fishsticks. #swampfoot Circle back to the fence and begin a…

Super Dora
200 Merkins
400 LBCs
600 SSH (bad idea)

One more lap around the fields, steer clear of the hole and arrive back safely for COT.

NMM
Tclaps all around for those who posted. Fishsticks ran a few miles in the snow to get to the Rock while Dark Helmet and Geronimo scoffed at old man winter and drove from the Coop. Here are my notes from the morning.

-Alcatraz was a frozen tundra of about 3-4 inches of ice/snow
-Geronimo is a genius. He drilled short sheet screws into his old sneakers for traction
-Didn’t have anything planned for the morning but the weinke just seemed to write itself #43feetofroad
-Fish Sticks was practically swallowed up by the field. On one of our runs his foot cracked through the ice and literally dropped a good foot #nopunintended
-Geronimo is all heart and all energy
-Dark Helmet continues to amaze me for his willingness to do anything #bombjacks
-Thanks for the snelfie DH

In COT I shared that there would have been NO chance that I would have shown up this morning, had I not known that a few of my brothers committed to being there for this nonsense. But that’s the accountability thing with the 1st F. And speaking of accountability, if you weren’t there for the 3rd F Convergence this past Friday, the video is either out or coming out in the newsletter. This is required viewing for anyone aspiring to be a #HIM. There’s a call to action at the end that relates to accountability. Watch it! Think about it! Pray about it! And take action! When this accountability thing starts hitting the 2nd and 3rd F, that’s when things really start happening. Aye?

Announcements
Boeheim 5K for Rehab Center (Donate, Run, check Twitter) 2.13.16
Whetstone (watch the video)
Yeti 2.20.16

Prayers and Praise
Praise that we came out and other people showed
Prayers for injured Pax
Prayer for DH and business

Zima Out!

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School may be closed, but the Hive isn’t!!

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  • QIC: Longshanks
  • Pax: Dawg Pound, Geronimo, MP, Longshanks
  • Posted In: The Hive

Despite the snow/sleet/frozen rain, 4 PAX ignored Cantore and posted anyways.  2 were a little late for the abbreviated workout, but still managed to get in some work while they were there. (shortened due to 3rd F convergence).  Disclaimer was given and off we went.

THE THANG

Mosey with bell over the concrete pad by the gymnasium.  Warmup of 20 x SSH, 20 IW, 10 Windmills, and 20 more SSH (all IC).  Geronimo and MP joined us after the warmup

5 rounds of 20 of the following 5 exercises: Kettlebell swings, triceps extension, clean and press (10 each side), upright row, biceps curl.

Then 20 kettlebell squats, 20 SSH, 20 Morracan Night clubs.  Followed by 15 kettlebell squats, 15 SSH and 15 Morracan night clubs.  Mosey back to the vehicles for COT.

Annoucnements – Third F convergence after workout at Eternal, Saturday Convergence with Padre postponed

Prayers/Praise – Prayers for Dawg Pounds M.  Prayers for PAX with things going on in family.  Praise for the guys that post even when the weather isn’t the best.

Moleskin

Woke up this morning and the M was like why are you going to workout in this weather.  Told her I had to lead.  She was like cant you just cancel. I could, but I know there are guys counting on me to be there and I knew wasn’t that bad out yet to not go.  Was pleased when I arrived and Dawg Pound was already there.  Several months ago we had the same situation.  Just Dawg Pound and i working out.  Was great that Geronimo and MP showed up and joined us.  All 3 guys are HIM’s and Tclaps for keeping me accountable this morning to come lead them.  If not for having to lead them i would’ve stayed in bed this morning.  Hope to see you guys in the morning at WEP.

 

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Neither Rain, Nor Sleet, Nor Snow …

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  • QIC: Barry Manilow
  • When: 01/22/16
  • Pax: Crab Cakes, Old Bay, Backdraft, Stang, Solid State, Change Order, Paula Deen
  • Posted In: Slow Burn

I am now clearly convinced that F3 men will work out in any weather. ANY. WEATHER.
The message today: We’ll try to keep warm and stay safe.
Disclaimer (the Q blew this, so there was overwhelming agreement to “I’m not a professional”)

The Thang:
Mosey to the front lot at Lowes (through the 2″ of slush and freezing rain) …
Keep moving for warm-up, butt kickers to the first light, then jog it out to the second, turn around, high knees, jog, turn around, karaoke (L), jog, karaoke (R), jog, windmill walkers, jog, pull the knee to chest, jog, bear crawl (through the slush, BAD.IDEA.), jog

Mosey and circle up on the left side lot …
Imperial Walker x 13 (Q blew counts right off the top), Squat x 12, SSH x 12, Cherry Picker x 12, CDD x 12

Mosey to the back of Lowes …
12 x Dips, 12 x Derkins, 12 x Squats, OYO

Mosey to the last side of the building for some wall work, Bear Crawl (or “The Snow Plow”) from one end to the other, recover, rinse and repeat

Again, Mosey to the back of Lowes …
12 x Dips, 12 x Derkins, 12 x Squats, OYO

Mosey to the front of the mini mall by The Playhouse (boy it sure looked warm in there) …
Begin with 10 x Bombjacks, thanks to Backdraft
Begin again with 24 x single count LBC (against the building in the dry-ish), run 1/3 down the front for 12 x CDD, back to the start for 24 x LBC, run down 2/3 for 12 x Squats, back to the start for 24 x LBC, run to the end for 12 x merkins and back to the start for 24 x LBC

Mosey back to the side of Lowes
Imperial Walker x 12, Squat x 12, SSH x 12, Cherry Picker x 12, CDD x 12 (again the Q blew the counts)

Back to COT and be entertained by the key incident

The laminated Weinke was adjusted to keep dry-ish, so we did not see Jack Webb and Freddie Mercury. And our number for Burpees was …. ZERO

Praise to Paula Deen for making an appearance after a few months “off” … In a later text he wrote, “I’ll get back in more often”. Praise to Backdraft for his year anniversary following ankle surgery.

Honored to lead at the place it all started for me, the legendary Slow Burn, and honored to be joined by 7 #HIM

Looks like we made it,
Barry Manilow

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PRE-BLAST: The Gloom is Coming to York, SC

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Back at the 5-year anniversary Ultra-Convergence in Charlotte, something Dredd said at the end stuck with me. I’m paraphrasing this quote but it’s fairly close: “Some guy out there needs this. Some guy out there is wondering what the heck his life is all about. Some guy out there is being a lousy Dad. Some guy out there is being a lousy Husband. Some guy is out there is getting ready to get fired. YOU may be the only guy out there to help him.”

For months I’ve tried #EHing Deputies and other folks I work with to come to F3. Each time I swing for the Turkey Punch, they would ask, “When would #F3 come to York?”  No matter how hard I would Turkey Punch them to try out The Fort, The Patriot or any other AO, the excuse was, no one (right now) has the desire to wake up at 0 dark 30 to drive 20+ minutes to Rock Hill or Fort Mill to work out. Each time we’d end the conversation, I would answer “I didn’t know when F3 is coming to York, but we were thinking about it.”

Well it’s time to stop thinking! It’s time to pull the pin and throw the F3 grenade to York, SC.

At first, I didn’t think I should be the guy who lives in Catawba 30+ minutes away, to be the one to take the leap in being the site Q for a new AO in York. I work in York, so that was a lame excuse.  So after Dredd’s quote kept repeating in my head, a lot prayer and getting constantly #TurkeyPunched by Apache, I feel the call that now is the time to bring F3 to Western York County.

We can’t be selfish with this F3 thing.  From my perspective the first F is a by product of my favorite part, the second F.  Which has helped me be stronger in my third F.  I love this brotherhood. Many of you have become more than just work out buddies. You’ve become brothers to me, which I learned so well over the Christmas holidays.

So let’s do this!

RECON THANG:

We are planning a few recon workouts before we launch this thing full throttle.  The first is set for January 30th 2016 0700 to 0800 at York Comprehensive High School (275 Alexander Love Hwy. York SC). The folks in York call it York University, because from the road, the facility doesn’t look like a high school at all.  Apache and YHC are going to Q round one before we plant a shovel flag in York.

YCHS has most everything a F3 AO needs to bring the pain. Parking Lots, Hills, walls, an ROTC obstacle course, 1.75+/- perimeter for running. Plenty of options for a Q.

So now your job is to #EH guys you know who live in York, Clover and points between, to swallow the #redpill, and start this process of becoming a High Impact Man.

Popeye OUT!

 

 

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We wouldn’t run in circles all by ourselves

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  • QIC: Boeheim
  • When: 1/21/2016
  • Pax: Decibel, Spud, Minuteman, Zima, White Lightning, Senator Tressel
  • Posted In: Alcatraz, Tempo, The Fort

YHC was the Q at Tempo today.  As Q’s go, this is a rather easy one. Fort the most part you say “Run!”

Today I provided a little more guidance so I could inflict the pain of an interval workout. The parking loops at Tega Cay ES are perfect for it. The big loop .33 miles w/ a slight upgrade for the “fast track.”  The small loop is just about .20 for a “recovery track.”

The Thang:

After a mosey from Trailhead and a dynamic warm up around the big loop, we were off.  8 sets of spinning around the black circles while on the lookout for a few icy patches.

While I was trying to draft off of Senator, Minuteman & Spud (and failing miserably) I was also trying to come up with a message for COT.  I had to put some thought into this Q after all.  Maybe I could use the icy patches as a metaphor (you’ll find out in the NMM).

Mosey back to Trailhead.  Running hard. Qing easy.

NMM

As we started to head back to Trailhead and mumble chatter about our laps, Decibel ended up putting a new spin on our old adage.  We always talk about how we wouldn’t do “all these burpees on our own” or “we would have stopped these merkins a long time ago if we weren’t at the F3 workout.”  Well Decibel pointed out that “We wouldn’t have kept running in circles all by ourselves.”

But maybe we do in the metaphorical sense.  When we have an issue at work or an issue with family, how many of us go over and over and over the problem in our head without looking for help?  I know my biggest “circular issue” right now is my career.  That’s a reason I’m really looking forward to the 3rd F convergence at Eternal tomorrow.

What’s going round and round in your head?  Can you talk to your M about it?  Do you reach out to the Sky Q?  Can you talk to a PAX about it?  I’ve heard many great stories of our HIMs being there for each other.  And I’m proud of all the F3 PAX stepping up for each other.  Laps on the track help the 1st F. Laps in the head aren’t good for anyone.

Prayers & Praises

Noah Fike’s NIC-U buddy Jonathan still fighting

Zima’s wife skillfully juggling career marriage & family

Annoucements –

3rd F Convergence tomorrow 1/22 @ Eternal Church

Oral Cancer 5K 2/6/2016 – http://f3nation.com/2016/01/09/pre-blast-oral-cancer-foundation-run-in-memory-of-jeremy-blevins/

Cupid’s Cup 5k 2/13/2016 http://f3nation.com/2016/01/20/pre-blast-the-best-laid-plans-cardiac-rehab/

THE YETI – 2/20/2016 http://f3nation.com/2015/11/03/the-yeti/

Proudly,

Boeheim

 

 

 

 

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Pre-Blast – The Best Laid Plans & Cardiac Rehab

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About two years ago, I made some plans.

The plan was to drop some extra weight.  I started working out with the ferns and was off to a decent start.  Luckily I was EH’d by Pusher into F3 and not only did the extra weight come off, but then some.

The plan was to get my cholesterol to a respectable number without meds.  That happened too, and then some.

The plan was to NOT to have a heart attack. That’s where my luck ran out.

On February 13, I will be participating in the Cupid’s Cup 5K. This fundraising event supports Carolinas Medical Center’s Cardiac Rehabilitation Center. I happen to be a proud graduate of the 12 week program, having had a heart attack early last year. The work I put in with F3 helped my recovery and I am convinced it made my “event” less severe. But not everyone is so lucky. And not everyone who needs the center can afford it. So it’s important that I use my advantage of a full recovery to raise awareness of this great facility. My LAD (left artery descending) now has three stents. You can use my fundraising page (tinyurl.com/cupidcup2016) to help support this great cause.  My goal is to raise $300 per stent for a total of $900. Rock Thrill & Deacon gave me a great start last week with their generous gifts.  Whatever you can spare to help reach this goal will be greatly appreciated.

It would also be awesome to have some PAX join me at the event. It’s a great course through the Dilworth neighborhood. Here’s the link to register for the event itself.(http://tinyurl.com/CupidCupRegistration)  Use the “F3-Fort Mill” team.

As we all know, we make plans and life happens (or the Sky Q laughs).  My roadblock while scary was not a huge burden in the long run.  I’m grateful for the support of my F3 brothers, other friends & family.  Because of that support system, I was able to overcome the emotional side of my recovery easily.  And without that roadblock I would never think to raise awareness for a facility such as the Cardiac Rehab Center.  Thanks to their awesome work, I look forward to supporting them for many years to come.

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