To All Fort Pax looking for another challenge.  Whether you ran the Kiawah Half/Full or have never ran one before, WE NEED YOU.    

Who is man enough to step up and join the crew to Columbia on March 8?  Let’s make a good showing in Cola.  It is a challenging, but good route.

Visit the F3 Columbia Preblast with all the information necessary.  F3 Columbia had secured a special $ 35 registration fee for their group and all previously interested runners.  All we need to do is provide Chaser with a ballpark number and he will help with requesting the same special rate. Please respond to me by COB 1/18/2014 and I will help coordinate with Chaser.

http://f3nation.com/2013/12/18/run-hard-preblast/

Here is a training schedule similar to the Columbia routine.  I am out each morning and some evenings for a run.  Sunday morning 6 am runs across Fort Mill.  All are welcome to tag along.  The more the merrier.  Saturday tweets will go out to find all takers.

^{Proverbs 24 cuts to the chase and is to the point in its delivery. This chapter really teaches us to have a foundation and plan before building our house. That house can be at work, home, marriage, raising kids and other relationships. Be prepared in all we do and have wise council when doing it. The lazy and unprepared person ends up in a disaster; however the wise and well prepared can sit in content because they were ready for life to happen.}

Key Verses:

³ By wisdom a house is built,
and by understanding it is established;
⁴ by knowledge the rooms are filled
with all precious and pleasant riches.

All knowledge and wisdom comes from God and by having him in our life, we not only gain wisdom and understanding but we can rest in his promises and hope.

¹¹ Rescue those who are being taken away to death;
hold back those who are stumbling to the slaughter.
¹² If you say, “Behold, we did not know this,”
does not he who weighs the heart perceive it?
Does not he who keeps watch over your soul know it,
and will he not repay man according to his work?

When we see someone on a road towards destruction, we need to throw a lifesaver. Sitting back and claiming ignorance or “none of my business” is not how we show God’s love to others.

¹⁷ Do not rejoice when your enemy falls,
and let not your heart be glad when he stumbles,
¹⁸ lest the Lord see it and be displeased,
and turn away his anger from him.

“No Pay Backs”….do not seek revenge or gloat in the wake of other’s failures, but rather lend a hand and look to Glorify God in their situation.

³⁰ I passed by the field of a sluggard,
by the vineyard of a man lacking sense,
³¹ and behold, it was all overgrown with thorns;
the ground was covered with nettles,
and its stone wall was broken down.

Keep our house in order so that anyone passing by can see that God is first in your life. By doing the little things each day in our marriages, kids, financial and prayer life /spiritual life we keep ourselves from wondering down the wrong road and asking ourselves “how did I get here”? It take a little work each day….don’t be lazy!

28 PAX posted at The Fort “BLOCK PARTY” for our first of many “family reunions”

We started off with a prayer for the Kiawah group, and for the continued success and health of each runner and The Fort.

The Thang:

Slow mosey to COP:

10 each X 10 different exercise = warm up

Run the drill bits of WEP = 5 x 4 exercise (Burpee, Merkin, Squat & SSH)

We were supposed to make a full lap, and then return to the slowest man so we could all finish together. While Waldo and I stretched out the last man, and Red Banjo made multiple laps it became obvious my instructions were not clear, and at that point the town of Fort Mill heard me scream “Keep Running”.  The group basically got another ¾ lap in and some even got the exercises in.

Back to COP:

25 each X 10 exercises to complete the waking up process

Line up and complete 3 rounds of Ark Loaders using the tree line for sequence changes

Quick set of Ab Lab

This was not planned to be easy workout, and I apologize to any if felt shorted…but that is OK because the “PAX chatter” was great to hear again, and the PAX spirits were so high. Special call out on the return of FNGx3 (to the works too much / fartsack third power) === REDEYE

Slow mosey to COT:

Naked Man Moleskin

We all discussed the success of the Kiawah group, sounds like a great race & fellowship

Happy Birthday to WWL

Thursday Christmas Party

Joe Davis Run

Check the weekly email from THE FORT

The Fort is looking at some additional races / runs and activities to keep the momentum up on the fitness training.

Great shares yesterday on both prayer requests and answered prayers, continue to pray for our group, especially those under additional pressure because of the holidays. Safe travels & Merry Christmas.

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

12 PAX posted at a rainy Fort looking for a motivating start to their weekend (Trucker reported in 12 to Alcatraz, & 14 of The Fort looking at a quick jog on the beach at Kiawah).

We started off with a prayer for the Kiawah group, praying for a safe, and successful race for each runner.

The Thang:

Audit @ Q:

Tribute to Kiawah, warm up was running the drill bits at WEP and 20 SSH hops. Plank fest until group finished lap.

Partner up= 5x series of a long run Jacob’s ladder with partner with bear crawls, merkins and run to the hill and back. Partner 2 did jumping lunges until the flapjack.

COP of exercises “The Crowd Favorite” was Jack Webb at a 10 to 1 ratio = shoulders are smoked/well done after this…wow

CSPAN @ Q for “Act 2”:

Mosey to hill= short run Jacob’s Ladder of 7 to 1 of Carolina Dry Docks

Mosey to Playground=3 sets of=10 pull-ups, 10 side pulls left & right and 20 dips.

At this point I was second guessing the groups commitment because it is rainy and cold and there was no chatter. The PAX step up and finish up at full speed

Partner back up for a series of partner push/pulls.

Form back in small COP for “dealers choice”, going round the clock calling out exercise, man to the right calls cadence until the man who called the exercise sprints around the outside the circle. We did this 4 full rotations and steady expanded the circle. High speed with low repetition equated to a full body workout.

Slow mosey to COT:

Naked Man Moleskin

We all discussed looking forward to hearing/comparing #warstory with Kiawah group

Happy Birthday to WWL

Thursday Christmas Party

Baxter Trail Run

Joe Davis Run

Check the weekly email from THE FORT

CSPAN discussed the leadership training that @gnarleygoat and NODA F3 is doing. Dr. Hartle gave his testimony over lunch on Friday. This is the 2^nd and 3^rd F. How can we do someting similar to this in Fort Mill?

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out