Category: 1st f

Cuomo GC 12/13 backblast

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WARMUP: mosey, windmill, Moroccan NCs, SSH, hillbilly walkers
THE THANG: 4 corners w/ Cindy’s. Cindy exercises: rifle carry, murder bunnies, thrusters, curls, swings, & bent over rows. Partner work, Dora style.
MARY:
ANNOUNCEMENTS: Christmas party, read your news letter.
COT: families during holidays, prayers for Cuomo’s mother.

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Are You Prepared for 2023

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Are you ready for 2023?  Have you set your fitness goals for next year?

January is fast approaching.  Now is a good time to sit and write down some fitness goals for the next year.  Pick three to five goals and share them with someone (Shield Lock) who will keep you accountable.

The year I started F3, we had a fitness challenge called F3twofiddy.  The goal was to post 250 workouts during the year.   I am going to reintroduce this challenge for 2023.

Here are the general guidelines (not rules):

  • This is a goal-oriented challenge (You verses You). It’s not a contest. First one to 250 does not win a prize.  In fact, some may choose a high goal than 250.
  • Any 30 minute or longer workout counts
  • Does not have to be F3 related
  • Each leg of a Relay type event would count as one workout
  • CSAUPs and GoRuck events count as one workout no matter how long

You can track it yourself or use a copy of the Tracker created with the help of 38 Special.

Details on the Tracker:

  • Download a copy to track your information
  • Starts January 1, 2023
  • Enter your name in cell C2
  • Enter your workout goal (# of workouts) for the year in cell C4.  The sheet is prepopulated with 250.  If you frequently post to bootcamps and exercise outside of F3, the number should be significantly higher.
  • Enter your daily workout counts (columns B thru I) starting January 1st.  The cells will also accept text so you can type a specific event in the cell like “Workout Q” or “Charlotte Half”.  The text will count as one workout.

A Slack channel (“250in2023”) will be created to answer questions and to provide encouragement throughout the year.

Let’s get after it!

 

 

 

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It’s Back…A Holiday Classic

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The Return of The Clave Boss 5k/10k and Christmas Convergence….a tradition like no other. Right there with The Masters, Kentucky Derby, and Football (NFL)!!!

Invite your family visiting from out of town and get ready to celebrate Christmas with Fitness, Fellowship and Faith!

Details:

  • Date: Saturday 12/24/22
  • Location: Tega Cay Elementary School (aka:Maximus torture AO)
  • Schedule of events:
    • Clave Boss 5k/10k will launch at 0625am- THE RUN WILL START AT 0630am
      • Will have option to run one or the other (10k course is slightly different)
      • Top 3 runners in each will receive Bundt Cake!
      • Picking up the six will be highly recognized
    • Boot Camp will launch at 0730 am, end at 08:30 am
      • Qs = ???????????? (Show to know)
      • Will be something for everyone!
      • COT: Nam-o-rama, FNG naming, BoM
    • Coffeerteria be at Tega Cay School – with Donuts, Coffee, Water and other items

Bring Uncle Chuck and the brother in-law that thinks you’re nuts and have a Jolly Ol Time at The Fort!

 

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D2DB 10k 2023

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It’s baaaaaaaaaack for year three!
www.D2DB10k.com

1/28/2023
10:30am – Walkers/Ruckers
11:00am – Runners

The hardware is sweet, the gear is swanky, the charities serve sincerely, and the route stays strong! Registration link and route map are up on the website.

Cost is $50 and includes the race shirt, race bag, and finisher medal. Registration deadline cutoff for shirts in 1/7/2023

Running this 10k could be the greatest thing you’ll do during the 11:00am hour on 1/28/2023. Just let that ruminate in your mind.

Bring your friends, families, spouse, children, co-workers, enemies, girlfriend, boyfriend, non-labeled romantic partner, and/or generic acquaintances. Let’s go!!!

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Cuomo made me do it

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Delivered a Cuomo designed Wienke as a last second pinch hitter. It went something like this…..

warm up:

SSH x20

windmills x10

moroccan nightclubs x20

hillbilly walkers x10

burpees x10

The Thang

mosey to the hill and partner up for a Dora of burpees, CDDs, LBCs and squats. We made it through 1.25 rounds before heading back to COT for some Mary which included American Hammers and Big Boy Sit Ups

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Thanksgiving Convergence

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Join us for the annual Thanksgiving Convergence at The Ranch! In addition to an unforgettable hour long beatdown including a ruck option, immediately after we will have fried Turkey and fried Oreos provided by Changeorder, Coffeteria will be provided by Uhaul and Poppins. Launchex is 0630. Earn that thanksgiving dinner and get some 2ndF before dealing with the in-laws. SYITG

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Just What The Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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ShieldLock Challenge!!!!!

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I’m throwing it down! ShieldLock Challenge

18 mo ago there was a SL challenge and I’m brining it back. Get your ShieldLock and push each other for the month of November.

During the month, we will actually keep score and see which team can do more. The winner, bragging rights and a healthier body and SL bond.

Here’s how it works. Maximum 4 members per team. Each member will track their exercises each day and earn a score for each one. Scoring is as follows:

Running- 1 mi is 3 points. Only full miles count and ROUND DOWN.
Merkins- 10 merkins is 5 points. Only sets of 10. ROUND DOWN. (St. Jude 3000 merkin challenge is out there too if you’re looking for an additional excuse to do merkins)
Pull-ups- 1 pull-up 1 point. 0.5 points of assisted.
Ruck- 1 mi is 1 point. Only full miles count and ROUND DOWN
Ruck Weight- 1 point for every 10 lbs carried.
Bike: 2 mi is 1 pt. Only full miles count and ROUND DOWN.
All AO exercise reps count, but this is really to get you to do more than what you would get at a workout alone.

Watch the newsletter for details, but get your team together and the fund starts 11/1 and ends on 11/30. If you don’t have a SL, just get a team and work together.

Weekly progress reports will be provided. Reporting Form will be created to make submission of records simple. (edited)

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Adopt-A-Highway Community Svc Event

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  • QIC: Fogerty
  • When: 09/24/2022
  • Posted In: 1st f, 2nd f

***September 24th, 2022- 7:45 am arrival with an 8:00 am start time**** Instructions and supplies passed out beginning at 745am with a prayer to begin the event.

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles).   We are required to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion. Fill the bags as we go, then close bags, and leave the bag at that specific spot along the route.

We will meet at the Peachstand parking lot in the rear of the building and coordinate.  We will pass out bags, gloves, pick-up sticks, water, and safety glasses.

**Our NEXT Clean-up date is scheduled for September 24th –   7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  (Modify as needed.) Plan for 2 hours, if you complete the out and back.  We will split up into 2 groups with one group heading down to Circle K on the corner of Sutton Rd / US 21.  That group will head north for one mile on US 21 facing traffic, then cross over US 21 and head back to the starting point. Peachstand group will head south on US 21 facing traffic for 1 mile, then cross over US 21 and return to the starting point at the Peachstand.

The one-mile point will be identified with a Reflective marker and flag.  (this point is just south of Harris Road when coming from the Peachstand.). Point of reference.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency.  Quickest route to the hospital is across from Peachstand.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

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