The Sweati

2020-07-152020-08-03Leave a comment

QIC: Backdraft
When: 08/15/2020
Pax: Bass-o-matic, Gears, Shady, Short Sale
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Cannonball, Chupacabra, Clydesdales, Convergence, Crows Nest, CSAUP, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, JOC, Laces In, Laces Out, Millllkshake, Minnow Pond, Pantheon, Pathfinder, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, RPG, Run 'n Gun, Sea Legs, Slow Burn, Sweep The Leg, Tempo, The Armory, The Ballroom, The Bubble, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Preparedness- Are You Prepared?

2020-04-01Leave a comment

QIC: Duck Dynasty; HomeBrew
When: 04/01/2020
Pax: Flux, Maximus, Royale, Shady
Posted In: Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Cannonball, Chupacabra, Clydesdales, Convergence, Crows Nest, CSAUP, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, JOC, Laces In, Laces Out, Millllkshake, Minnow Pond, Pantheon, Pathfinder, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, RPG, Run 'n Gun, Sea Legs, Slow Burn, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Uncategorized, Varsity

Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source. As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men. It is valid in all parts out our lives; Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO. We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing. He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive. Good On Ya for maintaining a cool head and doing what needed to be done. CPR and Faith in the Sky Q is what saved her life. I have maintained CPR/AED/First Aid certification for 6-8 years now for work. I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing. This will be a friendly competition between The Fort and Lake Wylie regions. From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees. The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com. It is Red Cross compliant and should take between 30 mins to 1 hour to complete. It is free unless you decide to purchases the hard copy certificates. We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end. It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty 🦆👑and HomeBrew 🏠🍺

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PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

2020-01-032020-01-11Leave a comment

QIC: Dark Helmet
When: 01/06/2020
Posted In: Alcatraz, Beyond, Block Party, Clydesdales, Convergence, CSAUP, Fire Ant, Flight Plan, Footloose, Golden Corral, Honey Badger, JOC, Laces In, Laces Out, Millllkshake, Minnow Pond, Pantheon, Pathfinder, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, RPG, Slow Burn, Tempo, The Armory, The Ballroom, The Colosseum, The Fort, The Hive, The Ranch, The Snake Pit, The Swamp, Uncategorized, Varsity

Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”. In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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Why run at Clydesdale’s?

2019-09-122019-09-12Leave a comment

QIC: Bass-O-Matic
When: 09/11/2019
Pax: Anchorman, Assassin, Bass-o-matic, Cakeboss, Corruption, Deacon, Double D, Dungaree, Fire Marshall Bill, Hootie, Mainframe, Manifold, Rebel
Posted In: Clydesdales

No no no. It was a Y run loop at Clydesdale’s. Run to the YMCA take the trail, turn left at road, turn right at the fountain and up the hill to Sutton and run down the hill. Right at QT and back to Starbucks. Rinse and repeat until you are tired. We had 12 in total with a sighting of Dungaree doing 13mi. for a training run. Why I ask?

COT and outta there.

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

2019-07-19Leave a comment

QIC: Cornerstone
When: 08/03/2019
Pax: Bones, Bonsai, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Copyright, Dark Helmet, DaVinci, Deacon, Destiny, Dungaree, Flux, Geronimo, Ginsu, Harry Carry, Homebrew, Jedi, Jekyll, Mainframe, Maximus, Nasa, Peg, Polaroid, Pusher, Stang, Straight Up, Tesh, Trucker, Twister, Wegmans
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Cannonball, Chupacabra, Clydesdales, Convergence, Crows Nest, CSAUP, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, JOC, Laces In, Laces Out, Millllkshake, Pantheon, Pathfinder, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, RPG, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Uncategorized, Varsity

3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

2nd F

Afterwords will will go to Daddy D’s and refuel.

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions. I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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River District Run – Clydesdales

2019-05-23Leave a comment

QIC: Old Bay
When: 05/22/2019
Pax: Anchorman, Bass-o-matic, Cobra Kai, Cornerstone, Corruption, Deacon, Drummond, Dungaree, Falcon Crest, Fogerty, Hasselhoff, Longshanks, macgyver, Mainframe, Manifold, Menthol, Old Bay, Rebel, Spud, Stang, Twister
Posted In: Clydesdales

21 posted to Clydesdales. Pretty simple backblast. We ran. Here’s what many pax ran, but not all.

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Biscuit Loop

2019-05-15Leave a comment

QIC: Mainframe
When: 05/15/2019
Pax: Bass-o-matic, Change Order, Corruption, Fogerty, Hootie, Mainframe, McGuyver, Old Bay, Rebel, Scarlett, White Lightning
Posted In: Clydesdales

The weather was perfect for a run this morning. We ran to the right, over 77 and down for the biscuit loop and back. Bass-o-matic took us out.

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AKA to Clydesdales for a River Run

2019-04-10Leave a comment

QIC: FunHouse
When: 04/10/2019
Pax: Backdraft, Bass-o-matic, Cornhole, Coruption, Fishsticks, Fogerty, Funhouse, Jeeves, macgyver, Mainframe, Menthol, Rebel, Tesh
Posted In: Clydesdales

Day 9 of AKAY2 did not disappoint. 13 PAX came out to run the hills of the River District. Beautiful morning, no sweat shirts and lots of yellow running gear!

4 mile loop: down Market straight to River District cul-de-sac and come on back.

5 mile loop: 160 to Sutton, right on Market intersection, straight to River District cul-de-sac and come on back.

Everyone got back safely and finished with COT.

Prayers for Jessica, Rebel’s co-worker, battling 2 forms of cancer.

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Being Vulnerable is not a sign of weakness but a sign of strength

2019-03-111 Comment

QIC: CORNERSTONE AND STANG
When: 03/27/2019
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bear Grylls, Bones, Bonsai, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Copyright, Cornhole, Dark Helmet, DaVinci, Deacon, Geronimo, Homebrew, Mainframe, Maximus, Nasa, Old Bay, Peg, Polaroid, Royale, Short Sale, Spiderman, Spitz, Stang, Tesh, Trucker, Twister, Wegmans, Wild Thing
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Cannonball, Clydesdales, Convergence, Crows Nest, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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The Cornerstone – Challenge ( One Year Long )

2018-12-212018-12-211 Comment

QIC: Cornerstone
When: 01/01/2019
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bones, Bonsai, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Copyright, Cornhole, CSPAN, Dark Helmet, DaVinci, Deacon, Destiny, Flux, Geronimo, Ginsu, Harry Carry, Homebrew, Jedi, Jekyll, Lil E, Maximus, Nasa, Peg, Pusher, Royale, Short Sale, Stang, Tesh, Twister, Wegmans, Wild Thing, WitchHunt, Wolverine
Posted In: Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Clydesdales, Convergence, Crows Nest, CSAUP, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month. These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

TClap |

F3 The Fort

Category: Clydesdales

The Sweati

Preparedness- Are You Prepared?

PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

Why run at Clydesdale’s?

Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

River District Run – Clydesdales

Biscuit Loop

AKA to Clydesdales for a River Run

Being Vulnerable is not a sign of weakness but a sign of strength

The Cornerstone – Challenge ( One Year Long )