Category: Alcatraz

Two Wolves and the Great Battle

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  • QIC: Italian Job
  • When: 2/15/16
  • Pax: CSPAN, Longshanks, Schrute, Van Wilder, Boots, Snapper, Apache
  • Posted In: Alcatraz, The Fort

With many of our brother’s heading north for a Muthaship Monday beatdown, YHC decided to bring the pain south of the state line. 8 of us toured Rock Hill and got a little better in the process.

From my understanding the “Warm Up” at Mutha is a mile run in at a quick pace. With that in mind, we took off at a sub-7:30 pace toward the Hot Box. Since this isn’t the normal path we take, we lost half the PAX along the way. We did however find a late arrival, Boots, on the way back. Once we reconvened, we added a warmup to get us back to our normal routine.

  • 25 SSH in cadence
  • 20 IW in cadence
  • 15 Windmill in cadence
  • Left over Right
  • Right over Left
  • Middle

Mosey to the Hot Box

  • Partner Up. Partner 1 ran the ramps while partner 2 ran the stairs. Meet at the top for 25 Patty Cake Merkins. Run back down.
  • Flapjack – Partner 2 ran the ramps and Partner 1 ran the stairs. Run back down.
  • Shampoo
  • Ascending Testicles (a terrible choice)
    • 10 Merkins at 15 degrees
    • 10 Merkins at 45 degrees
    • 10 BTTW Merkins (if you got it)
  • Partner 1 Wheelbarrow up the ramp, lunge the in between, wheelbarrow up the next ramp, lunge, trade off with Partner 2.
  • Shampoo
  • Bear Crawl up the ramp, lunge in between, Crab Walk up the ramp, lunge, Nur the final ramp.
  • People’s Chair (2 rounds)
  • Run down 2 levels followed by
    • 10 pullups each
  • Run down 1 level
    • 10 pullups or 30 calf raises

Long mosey to COT

NMM

As always, it was a pleasure to lead my fellow brothers this morning. I enjoy spending 45 minutes on a cold morning getting better because of my brothers. It was great having our guests from across the river. CSPAN and Longshanks are always welcome down in Old Town. Great hustle today Schrute – getting faster every week! Van Wilder, I’m so proud to see you working your tail off. You are CRUSHING it and we’ve noticed your progress. Boots, thanks for joining us. We know this training is getting you prepared for your next journey in a few months. Awesome work Snapper. While your classmates are sleeping, you are working. I never had that discipline at your age. Apache, thanks for your leadership. The PAX enjoy having you around and your encouragement is appreciated.

To our fartsacking brothers, you missed a good one (looking at you Burgundy, Posh, Sgt. York, Tinker Toy, Riddler, River Rat, and Popeye). We’ll see you soon.

On a serious note, Apache shared something a few months ago that stayed with me. He shared the story of an old Cherokee man telling his grandson about life and the battle of good and evil.

“A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.” The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?” The old Cherokee simply replied, “The one you feed.”

Men, the enemy is all around us. He is wanting to destroy our marriages, our friendships, and our lives. He’s not always dressed in red with horns and a pitchfork. Often times he takes the forms of your desires. As he tells you that what you’re doing is okay, and no one is getting hurt, he is slowly chopping away at your base, like a lumberjack takes aim at a tree. The pleasure he has you seeking may be enjoyable for a season, but you will fall. And when you fall, it will hurt. Take time to analyze your life. Which wolf are you feeding? Which wolf is winning? Which wolf do you want to have control of your life? Make a stand today to feed the right one and fight the good fight.

Announcements

Rock Hill Daddy-Daughter Dance – Feb 19 (Friday) @1900 – Tickets for this 2.0 event go on sale this Monday Jan 18th and will sell out fast. If you have that special little lady 2.0 in your life, take her to a dance. See the flier for details.

Yeti #CSAUP This Weekend – This Saturday @0600 – The Yeti is almost upon us.  It’s not too late to sign-up for any combination of this 17 mile #CSAUP event.  Even if you forget to sign-up, feel free to come participate or help.  Check the pre-blast here for details.

Krispy Kreme Race Run 4 Reading – Feb 27 @0830 – Fountain Park in Rock Hill – This 4 mile race consists of running 2 miles, eating a dozen doughnuts, then running 2 miles. A non-doughnut option is available too. Proceeds benefit the Early Learning Partnership of York County. Check out the pre-blast for more info.

F3 5 Year Party – Ticket’s On Sale – Mar 5 @1900 – The Fillmore Charlotte (map)–  The party is for all F3 pax and their M’s. Live Music and Food provided.  Tickets officially on sale now.  Get more info and purchase your tickets.

Prayer Requests

Families, ailing Pax, Emma’s leukemia diagnosis, loss of loved ones

 

 

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21 Minutes of #BearCrawls then….. mostly #F3RunClub

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  • QIC: Crab Cakes and Gekko
  • When: 02/06/16
  • Pax: Spitz, Change Order, Jiffy, Howitzer, Lug Nut, Fish Sticks, Mr. Clean, White Lightning, Javier, Spark Plug, Vector Victor, Smuggler
  • Posted In: Alcatraz

14 strong pax tried to escape from #Alcatraz but found themselves torn between really hating #BearCrawls and really hating #F3RunClub.  All locked shields and made it through better men.

The Thang:

COP Warmup:

20 x IM then 10 x WM then 15 x MC then 15 x LSS then 15 x Froggers (Crowd Pleaser!) then 20 x SSH then 15 x Peter Parkers  Warmup – over.

Lineup on the line for everyone’s favorite – the Extra Long #BearCrawl (I guess the joking around is over)

When finished – line it up and do it again (Crowd Pleaser!)

Line-up for the Tunnel of #BearCrawl (except without the Tunnel – watch out for the #BearCrawl parallel park!)

O.K. what to do???  Let’s try four corners (Merkins x 20, Burpees x 10, Everyone’s New Favorite – Froggers x 10, Bomb Jacks x 10) but instead of a run between…..let us try some more #BearCrawls.

Well that took 21 minutes and YHC was all out of new ways to incorporate #BearCrawls into this workout – better hand it over to Gekko who wanted to do some running (#F3RunClub)

In tribute to the Carolina Panthers making the Super Bowl – Gekko thought it appropriate to recap their season with some Points Per Exercise based on their weekly results this past year.  Oh and he also added some #F3RunClub between weekly reviews (Allllll the way around the park?  Yes – allllllllllll the way around the park).

6 weeks were reviewed and (like the opponents defense) we couldn’t keep the Panthers under 30.  There were merkins, CDDs, MCs, squats, etc., etc., etc. with A LOT of #F3RunClub right amongst it.

When we had enough NFL in our workout – Gekko took us to the field for some BTTW followed by various crawls along the ground that did not include any #Bears. Cherry on top was the Mack-Tar-Jie (phonetically speaking) to finish everything up.

COT

Fantastic job by the pax to handle the 40/60 split of #BearCrawls and #F3RunClub and not complain (too much).  T-claps the Gekko for Q-ing the majority when YHC had enough.

Announcements – F3York and F3LakeWylie are ramping up big time so read your newsletter and GET INVOLVED!!!  Help spread this great thing called F3 to all that need it – we all know what it did and continues to do for us.

There are various opportunities to help worthy causes AND join in the #F3RunClub in the local community – there are good causes throughout our area that NEED OUR HELP!  Get right amongst it.

Prayers to Spitz’s friend that needs medical care late in his life – think about those out there that could use our help right now to avoid more pain later in life.  Prayers to the family of YHC co-worker who passed away 18 months after retirement – do not wait to have joy in your life – you need to work on enjoying the #PRESENT.

As always – a true honor to lead such a great group of men.  Aye!

 

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Four Corners and a Spot of Tea

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  • QIC: Solid State / Aquaman
  • When: 01/30/16
  • Pax: Spud, Spark Plug, Fish Sticks, Senator Tressel, Howitzer, Aquaman, Cornhole
  • Posted In: Alcatraz, The Fort

I picked up the Q as a trade with Bing who will be taking the reigns in the April. – Watch out

It turned out to be a good trade too, as I would be Q’ing with Aquaman.
I often see people complaining about his Q’s after they post. “The Pain, the pain!”

– Sweet!

The Thing

Warm up
– SSH
– Merkins
– Imperial Walker
– Windmills

Stroll around the field discovering four markers along the way…

A little game of “Four Corners”.

Partner up

Returning to the first marker, partner one would perform an exercise as slow as possible while partner two would run a lap around the four stations as fast as possible. Partners switch positions on return.

The goal of the effort was to have as low of a count between the two as possible.
To keep things even and aid accountability at the stations, the cadence was to be managed by the pax together. We would do this for each station.

Station 1 – Merkins
Wheelbarrow to station 2
Station 2 – Squats
Slow bear crawl to station 3
Station 3 – the Burpee
Wheelbarrow (partner switch) to station 4
Station 4 – Mountain Climbers (methinks)

With the six in, we moseyed to the middle of the field.
Jack Web 10/40 (don’t forget to count)
Pax Choice ab lab – Everyone had a turn

The Q was then turned over to Aquaman

With the rising sun, we ventured out of the park…
Off to that friendly sounding Tara Tea Drive… (what a monster…)

Cones were placed along the side of the road from the bottom of the hill to the top

We were to do exercises from one cone to the next
First cone to second: burpee broad jumps
second to third: Ono’s
Third to top of hill: Bear Crawl

After we summited this the first time, Aqauman says:
“Find a good pace, we’ll be doing this for awhile…” and… we did…

Excellent effort by all men, I think everyone summited Tara Tea at least four times.

Next, Aquaman doubled the cones and we did reverse suicide ladder up that monster. (Nobody misses this.)

Then we posted at the top of the hill where we did ab work using the incline to your dis-advantage.
Goal: 50 leg raises from decline / 50 sit-ups from decline

With that we were broken! Aye!

 

NMM

I had a theme in mind for the workout this morning, but when it looked like the pax were all my seniors, I dropped the theme realizing that I had nothing to share but respect. Humbling experience to post with my elders as they take the DRP. #Respect

Here is what struck me as I was leaving the post that morning…

First: What is your weinke this weekend? This week? This month?

Second: Are you going to honor it?

 

Never give up, take your ground and press on. Aye!

On that note:
Consider Whetstone, brothers in arms, Iron Sharpening Iron.
Whetstone video…
Whetstone Sign up form…

 

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Taming the Dragon in York – Recon

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The re-con operation of York Comprehensive High School was a success. So much so we have upped our hard launch date of F3 York to February 6th 2016 0700. Be there with your #EH’ed #TurkeyPunched #sadclowns!! However on this day 19 PAX including 1 FNG showed up to break ground on #F3York.

THE THANG:

The YCHS campus has so much potential for pain stations we barely scratched the surface. After a standard warm up we moseyed over to the YCHS Navy JROTC obstacle course where there was so many options YHC couldn’t think of what to start with first.  There is a dip bar where we did a variation of real bar dips, then CSPAN suggested we do a dip race which for those of us who still suffer from gravity issues was a real humdinger.

While half the group dipped the other half did a set of merkins and sqats at what I’m going to call the poles of pain.

The cargo net was a challenge of balance for all. There was a lot of mumble chatter about making sure everyone had good dental plans.

Next Bear Crawls under another station made of black culvert pipes. We all enjoyed watching Burgundy do his best Luke Kuechly impersonation, for one hopping over the waist high hurdles.

After a short mosey YHC handed off to Apache to take the reigns for a moment and it wasn’t very long before he found a painful Jacobs Ladder hill.  At the bottom Merkins at the top Burpees 5 to 1.

After a short mosey our man Pusher saw potential in a walk way with walls so BTTW & People’s Chair killed for a few rounds.

Mosey back to the COT for Menthol’s calf killing 200 SSH

For the last minute, Turbine threw in a half a parking lot of low country crab crawls for good measure.

All in all this, AO has huge potential for Turkey Punching the men of Western York County. Also now with Royal Site Qing Lake Wylie soon, this will be just like Operation Anaconda (Little Civil War Reference if you get it) squeezing the men of York County into taking the red pill towards becoming #HIM.

Afterwards and until further notice #coffeeteria will be held at Sandy’z (formerly Pope’s at the White House) across from the Moss Justice Center.  During this coffeeteria a #F3York board meeting was held and the vote was unanimous that this AO will be named #TheDragon for the historical reference that the York High School mascot years ago use to be the Green Dragons. We though Cougar would be more fitting for a FiA name. (Oops I said that out loud).

Check the Q List – Apache and I have already threw many of you to the Dragon. https://docs.google.com/spreadsheets/d/1mfnvJ9faf5NVFU9afWW4IDWBxJglS-4YFzZx39RGa4M/edit#gid=1726409880

Lets do this!

-Popeye OUT!

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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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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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An order of Suck, with Extra Gloom please…

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  • QIC: Decibel and Royale
  • When: 01/16/2016
  • Pax: Senator Tressel (respect), Aquaman, Smuggler, Howitzer, Cornhole, Tater (respect), Fish Sticks, Decibel, Royale
  • Posted In: Alcatraz

I showed up to Alcatraz Saturday morning a little unsure of what my Weinke read.  The rains the day before made it impossible to use the fields and for some reason this morning looked extra gloomy…like it was the darkest day I’ve ever posted. As we start gathering I can tell that today is only going to be filled with F3 vets and mentors, so it better be time to step my game up or I’ll surely hear it in the mumble chatter. 9 of us pulled together and I gave the standard disclaimer.  Decibel and YHC will have the Q.

The Thang

Mosey out of the park down the street and around the circle.  Should have grabbed a light because we could barely see a thing…but everyone made it back in one piece.

COP

20 SSH 10 Windmill 20 IWs 20 Squats 20 MNCs 10 Merkins 20 MCs touch of Yoga

Sine the fields were soaked, audibled to stay in the parking lot.  Quickly realized that for my 30 minutes I would be long some time, but I’m happy to say that I started making stuff up and it kept everyone moving and the sweat flowing, so this part’s a little messy.

25 squats run 40 yards other side of parking lot 10 burpees

run back 20 jump lunges run back 20 CDDs, basically I started calling off shoulder or leg exercises

Next group we did lunge walks 1/2 way, jog out the rest. Then bear crawl 1/2 jog rest. added some bomb jacks in there somewhere, few more burpees.  You call it: crabwalks or bear crawl, then switched. Little mumber chatter and the PAX was working hard so I hope they felt it worth while.

My 30 minutes finished up and the next 30 was given to Decibel.  His part was easy…I mean easy to write, very hard to do!

Sally Up and Sally Down (whole lot of AWFUL)
 Sorta Murph:  U vs U and mix these 4 things up until all completed.
50 Pull ups
100 dips
100 rows
4 laps around Runde

Gathered back the PAX and…
LBC until 6 is in
Pretzel Crunch x10 each side
Dying cockroach x20
Twisting plank x10
LBC x20

Moleskin

I started this morning discussing a great post by Stinger this week, and how I truly love what F3 has done for me over this last year.  I’m in the best shape of my life, I’ve learned so much about being a better leader, husband and father (so I thought). But am I?  Read Stinger’s post and tell me if you feel this way…

You can link to that post here : http://f3nation.com/2016/01/12/a-gentle-reminder/

I’ve been having similar conversations with my M, and if she’s like most M’s out there she doesn’t sugar coat her feelings.  And her feedback to me is, “Josh, F3’s been great for you, but I’d like you to stop talking about being better and take action.”  Her reality is that I work too much, I don’t spend enough time with her or my children, and when I am home I don’t put quality effort into the time with them. So today I shared my One Word for 2016.  It is “Deliver”. It’s time for me to put this knowledge and work into action, and Deliver for my family, their spiritual life and at work.  So that’s my focus for this year.  You all can help me be accountable to this goal!

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POSTPONED – DATE TBD – Clown Cars for Padre Star Command Convergence

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The Padre Star Command Convergence is next Saturday, January 23. All Fort region PAX interested in joining us for a cross state convergence, should plan to clown car from the Patriot (1825 Eden Terrace, Rock Hill, SC 29730). We will be leaving promptly at 0515 the morning of the 23rd. Post workout, we plan to have a 2nd F breakfast with the PAX of the Upstate. Estimated return time is 1130.

EVENT HAS BEEN POSTPONED DUE TO WEATHER – LATER DATE TO BE ANNOUNCED

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Pre-Blast – Oral Cancer Foundation Run in Memory of Jeremy Blevins

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  • QIC: Bing
  • When: February, 6, 2016
  • Posted In: Alcatraz

Pax,A friend’s husband lost his battle to Oral Cancer in August of 2013.  He was diagnosed in January of 2013 and lost the battle only a few short months later. While Jeremy wasn’t a part of F3 (to my knowledge) he was a #HIM as he was an avid runner and didn’t miss a day of running in over 7 years, until his cancer no longer allowed him to run.  In his honor, his friends all met that first missed morning and ran his usual route. To this date, we continue to dedicate every mile run to his honor and for the cause, to beat Oral Cancer.  This has motivated me to push myself every day, to get out and pound the pavement on those mornings in which the excuses were rampant.

I ask for your support to this cause.  Please consider signing up for the Oral Cancer Foundation Run on February 6th in Baxter Village.  My 2.0 and I have participated in this event for the past 3 years and have proudly raised nearly $600 for the cause.  There is a fundraising element that can be done with the race, but is not required.

If you choose to register, I have created an F3 team.  Please sign up for that team as it will keep track of all F3 members and their fundraising efforts.  Let’s show our support to this great cause and to Shelley Blevins!

Registration Link: http://donate.oralcancer.org/index.cfm?fuseaction=donorDrive.event&eventID=673

My Fundraiser Page: http://donate.oralcancer.org/index.cfm?fuseaction=donordrive.participant&participantID=19601

Thank you!

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