PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

2015-08-30Leave a comment

QIC: Fort Mill Pax
When: 09/18/15
Pax: All Fort MIll, Indian Land, Tega Cay, Rock Hill Pax, and Special Guests
Posted In: Alcatraz, Block Party, Golden Corral, Laces In, Laces Out, Pantheon, Quagmire, Ring of Fire, Run 'n Gun, Slow Burn, The Armory, The Ballroom, The Colosseum, The Fort, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

Mark your calendar, get ‘a hall pass’ from the M, and come join your fellow Fort Mill area pax for our annual birthday party, The Fort Invergence! This September will mark the third year anniversary of F3 in the Fort Mill area, and we’ll celebrate it with a night of great food, fellowship, and a look back of all that we’ve done since September 2012.

What: Fort Mill Invergence (3rd anniversary party)

When: Friday, September 18, 5:30PM

Where: Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring: Food, drink, chair, some cash (to cover the pavillion rental/donations to the F3 Foundation)

Use the link below to RSVP and list what food you will bring:

F3 The Fort Invergence RSVP/Dinner Sign Up

This years theme is High Impact Man (#HIM). Several members of the Fort area Pax will review our accomplishments over the past year, and talk about where we are going in the coming year. Our F3 leaders, OBT and Dredd, will be there too to discuss the plans for F3 nationwide.

WE WANT TO HEAR FROM THE PAX!

Consistent with the HIM theme this year, we would like to recognize those who had an impact on the pax or the Fort area region. Was there someone who got you through a tough workout or run? Who inspired you? Who got you out at 5:15 each day when you didn’t feel like it? Who supported you through a tough time? Who made a difference this year? Who exemplified the HIM?

Please submit the name of the person with a breif summary to fcicciarello1@gmail.com. We will either read them or post them during the event. You can remain anonymous if you like. This is not a contest or competition, but rather just a chance to share some good stories from the past year.

Burning the Ship!

Once a man embraces F3 principles, he no longer needs adjustable waist trousers to accommodate his yo-yo waistline. Bring in the clothes that no longer fit you. We will be celebrating the war and donating these clothes to a good cause. Lay down the pogo and stick it to the 40 that comes with it!

There will be weekly Twitter updates as the date gets closer. This is great event and one you won’t want to miss! Hope to see you all there.

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Escape to the CourtYards only to be brought back to the Cliffs

2015-08-23Leave a comment

QIC: Lug Nut and Spitz
When: 08/22/15
Pax: Jekyll, Wrecker, Gekko, Smuggler, Elmer, Royale, Badger, Senator Tressell, Crash, Cableguy, Howitzer, Change Order, Lil E, Jiffy, Aquaman, Trucker, Tater, Fishsticks, Lugnut, Spitz, Crabcakes.
Posted In: Alcatraz

21 #HIM escaped the Rock to the Court Yard (tennis) via a Double Applesauce Indian Run(to tennis courts). YHC gave a disclaimer prior to setting out with no new inmates (i.e. fng) .

At the “Court” Yard you have to keep your guard up as you can never be sure what will happen next:

40 SSH IC,

25 IW IC,

25 WM IC

15 Peter Parkers IC

6”

Merkin Clock (1 Merkin at 1:00, 2 Merkin at 2:00 and so on)

10 Burpies IC (, no Flying squirrels)

Pair up to for suicide runs in the CourtYard. (3 rounds with 3 suicides per each round for eac partner)

Round 1

Partner 1 run suicide, Partner 2 Wide Arm Merkins, flip flop

Round 2

Partner 1 run suicide, Partner 2 Diamond Merkins, flip flop

Round 3

Partner 1 run suicide, Partner 2 CDD, flip flop

15 Moroccan Nightclub IC

Partner 1 bear crawl across tennis court and run backwards back, Partner 2 LBC, Flip Flop

15 Moroccan Nightclub IC

Balls to the CourtYard Fence

15 Moroccan Nightclub IC

Balls to the CourtYard Fence

No suitable escape from the CourtYard so 21 Pax did a Double Applesauce Indian Run back to the Main Grounds to re-think the escape with an AYG for the last 100 yards.

Hand off to Spitz (for the Cliffs)

Circle up for SSH while last inmates came in.

“Police” the main grounds for trash and dispose of properly. #HIM cons have to earn their keep.

Step ups on wall while “policing” was happening by the rabbits.

Run to the Cliffs and ran to the bottom.

A crazy 8 was in order on the Cliffs. It went like this:

A single round consisted of at the bottom of the cliff 8 dips, 8 bombjacks, run backward to light pole, run forward the rest of the way up so at top of the cliff do 8 burpies and 8 lbc, then run to bottom of the cliff. Do 8 rounds. Partner up for accountability.

Some were able to complete all 8 rounds #awesome as the light was coming up over the compound.

Finish up with LBC and Flutter Kicks. Mosey back for COT

Moleskin:

Great group of Pax this morning. Some of the regulars were missing but good to see some new faces too. This location has so much to offer. With so much BRR training going on the PAX were strong this morning.

Lots of announcements (read the newsletter)

Prayers and Praises lifted up by Change Order, in particular prayers for cable guy’s son’s mom

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Leg Day

2015-08-19Leave a comment

QIC: Cornhole and White Lightning
When: 8/15/15
Pax: Jiffy, Decible, Gecco, Spitz, Rebel, Crash, Mudhen, Maximum, Royale, Senator Tressel, Change Order, Slum Lord (FNG/NGO), and Little Lightning
Posted In: Alcatraz, The Fort

With the BRR approaching Cornhole and YHC did not want to interrupt any of the PAX’s BRR training plans. Here is what you accomplished to start the weekend:

Dynamic Warmup

Jog Down / Jog Back

Toy Soldier / Jog back

High Knee / Jog back

Butt Kickers / Jog Back

Circle Up

SSH x 50 – IW x 20 – Mtn Climber x 20

Mak Tar Jai – 10 OYO – Moroccan Night Club – til it hurts

Sprint Work

Split up

Round 1 – Split Up

1’s Sprint Down and Back

2’s Merkin Work

Alternate with Regular, Diamond, and Wide Merkins

Round 2

Sprints x 3 – Plank Work

Regular Plank / On your elbows / Plank Punches

Round 3 – Mosey to Brick Wall

Run Around Field x 3

People’s Chair / Balls to the Wall / People’s Chair

Playground 3X – 10 each
Step ups/leg, Derkins, Pull ups, Dips

The Hill – 3X

Bottom – 10-Merkins, Backward run
1/3–20-Squats, Lunges
2/3–20-Monkey Hump, Run
Top–10-Jump Lunge, Run down
Mosey to short wall 20 step ups
20 loungers

NMM:

I was excited when my 2.0, Little Lightning, decided to join us this morning. Not just because of the workout, but because of the men he was surrounded by in that hour. You all are a great example for him and other 2.0’s. You are: Men that push themselves and each other, Men that encourage each other to do more than you thought you could, Men that share in each others joys and pain, and men that pray together. Thank you for being this example.

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The Fruit of the Gloom

2015-08-09Leave a comment

QIC: Gekko and YHC Royale
When: 08/08/2015
Pax: Fish Stix Badger Decibal Howitzer Trucker Jiffy Aquaman Tater Lugnut Pick6 Senator Tressel Crash Minute Man Copperfield Double D
Posted In: Alcatraz

17 ambitious and strong men showed up in the gloom of a cloudy Saturday morning for Gekko’s bootcamp VQ at Alcatraz. He showed us no mercy in his 30 minutes while keeping us all going through his own BRR training.

But before we began he shared some words of wisdom with the PAX. He asked the during today’s workout you remember that the fruits of F3 go far beyond the simple workouts that we enjoy. You can go to any gym and get your body in shape, but with F3 the relationships you create with each other and the group are just as important as the strengthening of your body!

The Thang Part 1

Dynamic warmup in the parking lot for 50 yards each
Karaoke
Side shuffle
High Knee/Butt kickers
Power skip
Mosey to COP at baseball field
SSH x25
IWx20
LSS x15
Merkin x10
Plank
Peter Parker x10
6 inches
CDD x10
Mosey to “the hill”
Jacob ladder
Squats at the bottom Bombjacks at the top x8 backward run 1/4 way up(crowd favorite)

So as all 17 PAX lay on their backs gassed from that terrible hill of infamy in Tega Cay, YHC takes over on the Q for the second half of this morning of pain.

The Thang Part 2

Start at the ledge on the hill behind baseball field

20 Drips followed by 20 Durkins Rinse and Repeat

Quick 10 count and Mosey down to the Playground

Count off by 4s so we can complete these 4 stations (time for upper body work!)

#1 10 Pullups

#2 20 Dips

#3 15 CDDs

#4 20 Brick curls

Rinse and repeat all stations 3x

That was a real crowd-pleaser so after a few 10 counts we took a lap around the park to keep the heart rate up. Finished our mosey at the small baseball field for a little F3 Baseball game.

Staying in our groups of 4 (which we found out quickly that no one really recalled, including YHC) we went around the bases for 4 different exercises.

1st Base 10 Merkins

2nd Base 10 CDDs

3rd Base 10 Bombjacks

Home plate 10 Burpees

Lucky for the PAX that extra 15 minutes at Alcatraz gave us 5 minutes to hit the wall so we took a seat for 3 10 counts before flipping it to Balls to the Wall for another 3 10 counts from the PAX…many of whom fell at the end YHC included. Took on more seat on the wall for 3 10 counts and called it a day and headed to the COT.

Announcements

Today is Gladiator Games and the Worlds Largest Coffeeteria to support the Columbia Mission Trip (turn out at Applebee’s was GREAT, thanks for all the PAX support).

Prayers

For Tater’s father-in-law with his illness and Tater’s Wife, Senator Tressel prays for Beth Power’s family in her passing, Spitz’s son with a hip injury, For our School Leaders, teachers and Administrators, Copperfield’s wife travelling, and his son while Copperfield takes point, Decibel and his new business.

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If you want to be finished, speed up

2015-08-02Leave a comment

QIC: Gears and Jekyll
When: 8/1/2015
Pax: Trucker, Spitz, Sweeper, Lugnut, White Lightning, Copperfield, Jiffy, Change Order, Maximus, Minute Man, Badger, Gecko, Aquaman
Posted In: Alcatraz

*Disclaimer- I tried to start the BB yesterday. I was so worthless I couldn’t get to it or through it- twice.

Take 3:

Twas a fine morning in the #gloom. Humidity was kept at (relative) bay. Wasn’t quite the sweatbox it had been earlier in the week. Not knowing who was on vacation, running with @Funhouse, running Crowder’s or fartsacking their merlot off, the #faithful kept coming and coming until we were up to 15 men ready to get better.

Gears on Q

Double Applesauce to rock pile
Potato pickers and windmills to loosen up
Partner Rock Work
– Overhead Press + Bear Crawl to top tree
– Rock Man Makers + Reverse Run
– Rock Flutter Press + Karaoke Up and Back
Rock Webb – 1×4 Rock Merkins to Rock Curls
Double Applesauce back to fire station
AYG to Runde

Handover to Jekyll

Switzer for a brief discussion and life lesson from a recent fallen hero. Today’s theme would revolve around a famous Quote: “I came here to chew bubblegum and kick ass…and I’m all out of bubblegum.” #RIP Rowdy Roddy Piper #hotrod

The shovel flag and 6 cinderblocks lay in the center of the field. A circle of 8 cones with an exercise set 20 yards from the flag. All exercises double count (4 count) unless noted: 25 CDD, 25 Peter Parker, 25 Freddys, 30 Mountain Climbers, 30 Lunges, 30 SSH, 25 squats (single count), 15 Merkin.

Complete cone, bear crawl to center, 10 cinderblock burpees, run out to next cone. Rinse/Repeat around the circle until or complete or 7:30.

COT

Naked Man Moleskin

Excellent #snotwoggler of a workout today. Respect for Gears and those #rucktards that love it so much. Flutters with ruck/rock is all kinds of awful. I figured I’d try something other than running- focus more on strength. Still constant movement which I like. Mission accomplished.

Announcements:

8/7: 0600 Eternal for community school leader discussion. Several local PAX on panel.

8/8: IL Gladiator Games. All normal AO’s open. Columbia Mission Trip Pancake Fund raiser at Applebees on Dave Lyle. 0800-01000. F3 Golf 1:00pm Carolina Lakes sign up through signupgenius link or tweet me.

Prayers for Trucker’s son and father in law, new careers and the impact both have on their families.

Great day, Gents,

Jekyll

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Pre-Blast for BRR Triple Down

2015-07-30Leave a comment

QIC: FunHouse
When: 08/01/2015
Pax: BRR runners and anyone else wanting to do something stupid
Posted In: Alcatraz, The Fort

Attention BRR runners and other PAX wanting to get in some good miles. YHC will be leading the Triple Down this Saturday, 8/1/15. The Thang:

Post #1 – Start 0500 – WEP 10k BRR time trial run – Start at WEP. You know the route if you ran LILO today. The down and back on Old Nations Road, details at the start. (6.2 miles)

Post #2 – Start 1130 – Baxter Starbucks 5 Miler – Start from Starbucks, go down 160 to Sutton then to the circle on Harvest Point via Mills Lane. (5 miles) here is the link on Mapmyrun – Baxter 5 Miler

Post #3 – Start 1800 – Tega Cay Hill Run – Start at Trail Head (park right past the fountain in Tega Cay) and run the trails and around Tega cay until you come back… (3.5 miles) here is the link for the route : Tega Cay Hill Run

So I know that start times have changed and venues have changed but the final run down is pretty stout and your legs should be good and tired on Sunday. I hope to get this done again before the BRR, but Germany calls and someone else may need to pick up the slack to get another Triple Down completed before 9/11/15.

See you in the Gloom, the afternoon Oven and the evening Jungle….

FunHouse

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Fort Mill Care Center Move Preblast – Help Needed

2015-07-22Leave a comment

QIC: Fusion
When: 8/15/15
Pax: The Fort, Alcatraz, The Patriot, The Reservation
Posted In: Alcatraz, The Fort, The Reservation

The Patriot’s Fusion is looking for some strong men to help the Fort Mill Care Center move food from their temporary location (818 Tom Hall Street) to their new location (2760 Old Nation Rd). We welcome all AOs to come Saturday, August 15th after their regularly scheduled workout. We plan to meet at 8:30 or 9 at the Tom Hall St location. Reach out to Fusion on Twitter @gilletted01 to let him know if you can help. The Fort Mill Care Center has helped our community for many years and this is our opportunity to give back. Trucks, trailers, and Pax are needed. Please take the time to help this worthy cause.

When there is a need and we have the ability, we should set an example for our communities showing that a real man steps in when the world steps out. Let’s be God’s hands and feet and help out. It is what we do.

Fitness: check. Fellowship: check. Faith: check. No excuses, just do it. Many hands make light work.

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The Royale Treatment

2015-07-21Leave a comment

QIC: Royale/Cable Guy
When: 7-18-15
Pax: Cornhole, Paula Dean, Smuggler, Change Order, Minuteman, Cheddah
Posted In: Alcatraz

Royale gets another shot at the Q!

8 Strong at Alcatraz

Mosey around Runde to COP

SSH

Carolina Dry Docks

Merkins

and a bunch of other stuff!!!

then hand off to Cable Guy so we can run some hills and stuff!!!!

Mosey around Runde yet again to the big hill

4 rounds of run to the top of the hill do 15 merkins

back to the bottom do 10 merkins

Mosey to another hill to do 3 rounds

Run to the top and do 25 LBC

to bottom and do 10 LBC

Repeat 3 times

COT

BRR training or just getting better! The hills do not make it easy to take it easy! Excellent start to the weekend!

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A Whole Lotta Mosey

2015-07-13Leave a comment

QIC: Zima & Decibel
When: 07/11/15
Pax: Spider-Man, Copperfield, Crash, Axl, Photo Bomb, Minute-Man, White Lightning, Smuggler, Decibel, Zima
Posted In: Alcatraz, The Fort

It was a balmy morning at Alcatraz and apparent that the Dome was on the fritz. While several men were curious about this whole Q school thing, 8 others were more curious as to what type of #beatdown lay in store at the hands of YHC and Decibel. They got a schooling of their own. While we waited for a few to hit two wheels in the parking lot, YHC gave an abbreviated disclaimer (No FNGs) and stalled for the remainder to join the PAX. With that we Ran…

The Thang:

Run from parking lot around Fire Station and continue to the hill behind Alcatraz.
Run 3 loops of the back hill. SSH until the 6 comes in. All told, we clocked 1 mile of hills for a warmup (#BRR).

Run to the ~~field~~ Parking Lot and circle up for a…

Dirty Dozen COP (45 seconds OYO and AMRAP/15 seconds rest) – Remember to Breath
• SSH
• Burpees
• Mtn Climbers
• Bomb Jacks
• Tuck Jumps
• Plank (Your Welcome)
• Repeato!

Run to far ball field and partner up

Partner 1 – BTTW while partner 2 runs the field, jumps fence, runs up hill, does 5 bomb jacks and returns. Flapjack until I stay stop. We completed 3 before YHC…

Handed it over to Decibel

50 yard sprints x2
Crab walk to bear crawl
20 burpees OYO

Mosey to the wall:

10 step ups each leg and 20 dips
Rinse and repeat

Mosey to hill for chain sprints.

3 groups: one group running at all times and two groups doing exercises (1 at top of the hill and other at bottom).

Round 1: Top: Merkins | Bottom: Twisting elbow plank
Round 2: Top: CDD Bottom | Bottom: LBC
Round 3: Top: Dips Bottom | Bottom: X/Os
Last Hill –> Run halfway up hill backwards

Rosalita x15

Mosey to field to Crab walk then backward bear crawl to COT

NMM
What was billed on the Twitter Machine as a stroll through Runde turned into something quite different. For the entire hour the PAX was on the move with little to no rest. When one exercise ended we were already on to the next. YHC and Decibel were pleased with all the hard work put in by the PAX. Two visits to the hills this morning with little to no complaints (they may have been trying to catch their breath). Lots of #mumblechatter until we hit the cardio intensive COP. Think I’ll be keeping that in the rotation. There was a question in the air on whether Sally would make an appearance, but alas, she #fartsacked. Decibel is by no means a one trick pony. Guy is always bringing something new to the table. Again, great work by the PAX who just pushed it 100% right up to COT.

Announcements
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayers for Karen and Todd who lost their 14 y/o daughter a year ago to a brain aneurysm
Prayers and Praise for Decibel opening his new Audiology practice in 2 weeks. Prayers for patience with people, vendors, etc.

Always Honored,
Zima & Decibel Out!

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World’s Largest Coffeeateria!!

2015-07-07Leave a comment

QIC: Cake Boss, Chicken Hawk, White Lightning, Free Bird, Bojangles, Gump, Maximus, Audit, Santini,
When: 08/08/2015
Pax: All F3 Nation
Posted In: Alcatraz, The Fort, The Reservation

World’s Largest Coffeeteria!!

8/8 – 0800-1000 @ Rock Hill Applebee’s (Dave Lyle Blvd)

All Saturday AOs to converge at World’s Largest Coffeeteria after all workouts.

Come be part of history as we pack this coffeeteria out with as many F3 brothers as possible and raise funds for a great cause.

$7.00 for pancakes, sausage and drink. (Can purchase tickets prior to event or at door)

Open to Ms and 2.0s.

Proceeds to benefit F3 Colombia Mission Trip Team and Projects. All funds raised above goal will go directly to causes in Colombia to support the people there. Clean water, supplies, training….

On behalf of the team, I thank you for all the support our F3 brothers have given to us and we are truly humbled and honered!

See you at the World’s Laregest Coffeeteria!!

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