Which Way Did They Go?

  • QIC: Tater
  • When: 10/05/16
  • Pax: Rebel (Respect), Cobra Kai, Trucker, Longshanks, Assassin, Anchor Man, Change Order, Greenwave, BassOMatic, Gridlock, Beats, Gilmore, CottonEye, FlatTire, Dano, Tesh, CultureClub, Mainframe, Aquaman, Senator Tressel (Respect), Twister (Respect), Zima, Tater (QIC)
  • Posted In: Clydesdales, The Fort

23 for Clydesdales. A warm 5:15 am welcome to Clydesdale first-timer and 1 day #HIM Dano. After the disclaimer, the PAX were encouraged to think about a time when Mercy was extended. Mercy – not getting what we do deserve. Three herds left from Starbucks for an early morning run, finally cooler weather with low humidity. The Original Clydesdales took off through Baxter Village, another herd took a more brisk pace through the village and the Third Herd went on a traditional Biscuit Run. In a rare moment in Clydesdale history the entire group was back by COT. It is always a pleasure and an honor.

Tater

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PRE-BLAST: 4th Annual The Fort Invergence!

On September 30, come and join your F3 brethren from Fort Mill, Tega Cay, Lake Wylie, York, Rock Hill, and Indian Land as we celebrate four years of F3 in the Fort Mill area.   We will have a great meal and enjoy presentations from our local F3 leadership,  Aye, men, this is a great opportunity to learn more about F3 and get together with your brothers  in a relaxed, non-sweaty setting.  It’s a ‘can’t miss’ event so mark your calendars now and plan to be there!    No M’s on this one – just the Pax.

What:  Fort Mill Invergence (4th anniversary party)

When:  Friday, September 30, 5:30PM

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

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

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

4th Annual Fort Mill Invergence Dinner Sign Up

 

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Wednesday Morning Rucking and Running

  • QIC: GridLock
  • When: 8/24/2016
  • Pax: 25 braves souls. FNG Nuggets, son of newcomer Steam. Welcome!
  • Posted In: Clydesdales

As is always the case, @ the Clydesdales we run and ruck at different paces. This morning was no different. Spitz led the charge of 3 men on a 3 mile ruck, while YHC led, from behind at a slightly slower pace, a crew of runners to Wally World, and yet another jogged the streets of BAX.

Great to have Nuggets, Steam’s son, join us. I think we found another member for a 6 or 9 man P200 team. Smoking it!

Proud to say we also had 6 or more Pax who have earned the title of “Respect” mixed in to the group. You guys are always impressive.

Remember, failure to forgive, or to seek forgiveness, can build a wall between you and God.

Have a happy Wednesday!

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Not your Typical running backblast

  • QIC: Longshanks
  • When: 06/22/2016
  • Pax: Gears, Spud, Funhouse. Sasquatch (w/ FNG dog CC), Deacon, Beats, Basomatic, Rebel, Mr. Clean, El DIablo, Flat Tire, Copperfield, Bing, Slumlord, Anchorman, Gilmore, Zima, Tesh, Neuman, Longshanks
  • Posted In: Clydesdales

Typical running backblast – route, names of PAX, mileage. Done

This BackBlast -anything but that, mostly cuz a dog showed up.

YHC was greeted this morning at Clydesdales by 20 other PAX and a FNG dog. A disclaimer was given to the PAX and after being told what my plan was, other options were given as well.

Option 1 – Team Anchorman – 3.0-3.5 mile run at a nice conversation pace. The true Clydesdales. Anchorman said they went around the neighborhood and got around 3 miles in.

Option 2 – Team Zima – named team Zima cuz Zima can’t handle YHC telling him what to do. So he rounded up about 4-5 guys and made a 4 to 4.5 mile loop around Baxter including 1 trip up Gardenia hill.

Option 3 – Team Longshanks – All that was told was that we would run to Gardenia Hill and run 30 second hill repeats. Our route was up Market, around the Community Center/Clubhouse, down and up Stratford Run, and down Gardenia Hill. Once PAX were there I explained the 30 second hill repeat. All you got for 30 seconds up the hill. Slow Mosey back down the hill 10-20 seconds of rest. Repeat for 8 total. On the 8th repeat, we finished all the way at the top of the hill. Once the 6 finished at the top we walked one block, then continued up Gardenia, turned left on Mills, left on Sutton and then right on Market. Finished right around 4 miles.

Annoucements – F3 Dads, Childrens Attention Home, F3 Picnic, Star Command convergence, check your weekly newsletter and get on twitter

Prayers – continued prayers for Spud, other who are sick and hurting, injured PAX.

Moleskin
1. Thanks to Gridlock for the opportunity to lead Clydesdales. Not your typical run, but I think its important to change things up to improve, especially with BRR coming up.
2. Lots of comments from the PAX that did the hills about not being able to do that by themselves. I agree. That hill is 2 blocks from my house and I never run up it alone.
3. Speaking of hills and not going it alone, that’s true for life too. How many times do we face an uphill battle and don’t ask for help cuz we are too embarrassed. Or we Don’t think we will make it up the hill. Or we use all of our energy getting up he hill, that when we reach the top, we are too tired to do anything else. Thats what your brothers are for. To help you get up to the top of that hill, when you started at the bottom.
4. Zima. Seriously you kill me. Can think up all this crazy CSAUP stuff, but can’t handle some hills?
5. Sasquatch brought his dog. And his Dog is a beast too. Gave him the name CC for Cat Catcher. Almost had one that was hiding underneath a car at Mills and Gardenia.

Longshanks out!!

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And, as usual, we ran

  • QIC: GridLock
  • When: 6/15/2016
  • Pax: Airborne, Change Order, Barry Manillow, Gilmore, Mainframe, Tater, Deacon, Bass-o-matic, Wapner, Newman, Short Sell, Repeat, McGruff, Beatz, Tesh,
  • Posted In: Clydesdales

16 strong today. Around half of the Clydesdales took the roads around Baxter for a nice easy run. The other half decided to order biscuits down at Hardees. Both groups accomplished their first F goal.

Good luck to Short Sell in his goal to be a commando in Spitz’s Army. Great to have Newman building the cardio with us. We’ll have him out to a CSAUP soon enough.

Some mumble chatter around putting together a Ragnar team. I hear our old P200 team rallying to the call. Need a HC from Airborne, Tater, Deacon, Bass-o-matic, and any other fool wanting to join a team.

See you all next week.

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Recon our Region – Spitz’s Army

Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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It’s Clydesdale story time, boys

  • QIC: GridLock
  • When: 02/23/2016
  • Pax: Airborne, Change Order, Barry Manilow, Gilmore, Anchorman, Mainframe, Rebel, Corruption, Tater, Greenwave, Deacon, Cotton Eye, Bass-o-matic
  • Posted In: Clydesdales, Millllkshake, Slow Burn, The Fort

14 bright eyed PAX posted to the Clydesdales on a brisk morning to mozy a few, or more, miles.

The Thang

The Clydesdale “Thang” is always easy to describe. At this AO we run.

But, as a whole, this AO is a little different. Today, as with most Wednesdays, the PAX split into different groups based on running experience, desired miles, and cardio. One group ran 45 min through BAX at a run/walk pace, another ran 45 straight at a moderate pace through BAX, and the last made a quick biscuit trip down 160.

Today the overall mileage ranged between 2.5 and around 4.4. YHC was quick to notice how the weekends CSAUP P200 participants left their Smoke Boots at home and were moving a little slower than their norm.

COT & Story Time

After Name-O-Rama, YHC indulged the recovering PAX to listen to a quick story about ‘why the Clydesdales exist’. I shared my own Sad Clown experience, what it meant to swallow the F3 Red Pill, and why I believe running/jogging is an important part of the F3 experience.

You see, two years ago I couldn’t even finish my first F3 workout because a short run brought me to my knees. For a week I was known as the guy that didn’t stick around long enough to get an F3 Name! I had no cardio, and quit honestly needed to splash merlot.

A year later, and 40 pounds less, I built up enough cardio to handle the typical boot camp, but it still wasn’t enough. I wasn’t progressing. I seemed to be missing something. I needed something more.

I needed to embrace “that which should not be named.” – Running.

Why?

  • Because improving the cardio improves the boot camp experience.
  • Because I needed the physical goal of 3S2T of the King.
  • Because much of the fun and Fellowship of the Second F is at CSAUPs. All CSAUPs involve running and strenuous cardio.
  • Because I didn’t want to always be the Six!

If running was so important, and my natural next step, what was I to do? I didn’t think I could show up at “Flight Plan” or “Laces Out”. Too intimidating. Running on my own. I couldn’t just do it with no accountability from the PAX.

Thank goodness a few other guys led the way by starting the Clydesdales. They were prepping for a Leatherneck mud run, but were, for the most part, beginner or moderate runners. I joined them. The Clydesdales became a “safe” place for me to work on my cardio and improve my running skills.

So, join the Clydesdales on Wednesday 0515 at BAX Starbucks if you want a moderate run to build your cardio, stamina and legs. Less than one year ago many of the Clydesdales were in your same shoes. 12 months later they are participating in CSAUPs like the P200, the Yeti and half-marathons.

All running levels welcome. Just be willing to improve!

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Last chance to order a FORT Region shirt (new colors)

We will be doing a redesign of the FORT logo later this year, so this is your last chance to order the current FORT design before then. Think of it as a way to say you are a FORT region original before all the newbies arrive. For all of you wondering if we would ever have another option other than gray, you are in luck. MudGear just released red and royal blue!

The MudGear obstacle race jersey fits close to the skin without compression (tapered cut). Its highly breathable, wicks sweat, and has excellent drainage capability. This is the style all regions wear across this great nation of ours. Don’t you want to be a great American? Aren’t you proud of the hours of pain and gallons of sweat you lose with your F3 brothers? Why wouldn’t you get this shirt? Also available in badass black (standard F3 Nation uniform color for our workout ninjas). Is it visible to oncoming traffic at 0515? Nah. Does it need to be? Meh. Will you blend in with your surroundings? Probably. Will you look good wearing it? Heck yes!

Price: $33 (MudGear red, blue, black)

Also available is the black Sport-Tek Adult Competitor Tee. This one is lightweight, moisture-wicking, and breathable. It has a looser fit. This is the more cost-effective version. Not as durable, but just as sweet. Ladies cannot resist a man in black. Heck, there was even a movie (or 3) about men in black. Don’t you want to impress the ladies? Why wouldn’t you want to rock out a bad mama jama black F3 shirt? Show the CrossFitters what a real shirt looks like on a real #HIM! I hear it actually makes you do better merkins.

Price: $24 (Sport-Tek black)

The grey on black looks pretty sweet. Last day to order is 4/3/16. To save you shipping charges, I’ll deliver them to you when they arrive in late April. Get them before they are gone! Don’t look back on this and say, “I wish I would have gotten the shirt.” Just click below and order it now. Operators are standing by. Do it!

F3 The Fort Shirts Pre-Order

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PRE-BLAST: Uptown Lunch Gonna Funk You Up…

Oh me, oh my…
The revival begins on Feb. 5 at 1130, and will continue on the First Friday of EVERY month going forward. PUT IT IN YOUR CALENDAR.
Location: Jason’s Deli in the Epicenter Uptown.

The 2nd F Uptown lunch had sputtered and maybe even stalled, but just like two good F3 men who don’t know when to quit (yes sir, may I have another?) Italian Job and YHC decided it was time to get serious and make it a thing again. (Because somewhere in my brain-damaged mind, seeing you fools in the Gloom isn’t enough…)

BUT! You say, can’t we go somewhere else? Jason’s Deli isn’t my favorite… Answer: It’s a free country. Do what you want. But WE will be here. Trust me, we wracked our brains to figure out the best spot based on seating capacity, price range, proximity, etc. This is the spot. The VSF is planted and this is the plan until further notice.
I mean, I get it. Jason’s isn’t exactly gourmet. Might not even be all that #FuelChallenge friendly, but kind of like First F stuff, if you came for the food only, you may be missing the point. So, spread the word to all your favorite Uptown-working PAX, tell it in the COTs, tweet it, etc., and get over there for some high-quality 2nd F.

Again, the details are above. To reiterate, Jason’s Deli in the Epicenter. The First Friday of every month. At 1130.

Questions? Concerns? Please feel free to bug Italian Job with that crap.

Otherwise, see you there. It’s Friday morning and we’re in the spot… Don’t believe me? Just watch…

Helmet, out.

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The Fort Fuel Challenge 2016

Listen… We work out… Some of us work out most days a week.  So with all this working out, the question is: Why aren’t we shedding the love handles and the spare tire?  With the amount of physical torture we endure, we should be chiseled like a Marble Statue.

Alas, working out is only a portion of the plan… you have to stop eating garbage.

With that, I bring you The Fort Fuel Challenge 2016.  This is the new incarnation of what we did a little over a year ago (found here), but this time around you have experience on your side… I am not a professional, but we’ve done this before and have seen results.  YHC lost 7.5% of my mass (presumably fat), with the overall lead by Cash coming in at just shy of 10%.

The key to this isn’t calorie reduction (although that may be something you have to look into) and it isn’t about eating the same food every day for lunch.  You don’t need to starve yourself to see results, you just need to feed the machine the right fuel.  To feed yourself the right fuel, you need discipline and accountability.  That’s really what the Fuel challenge is all about…

So here’s the deal.  We are going to kick off on January 18th through February 29th.  This gives you two weeks to do two very important things… in fact, these are so important that I would propose that you cannot succeed in this program with out completing them:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

Number 1 is easy.  Get rid of the junk now before you start.  Less junk means less temptation.  Eat it in the next two weeks if you have a problem with throwing it away, but get it out of your food storage before January 18th.

Number 2 is not as easy for some of us, but it is crucial.  You cannot do this in your house on your own, especially if your wife is eating a bowl of Ice Cream after dinner every night.  You will either come off as a self righteous prick or you will cave.  Neither of these is a recipe for success.  Get the M on board, she really wants to eat better too.

Base Program

The Fuel Challenge will give you a chance to test yourself with the support of your fellow men of F3.  And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows.  This is mandatory and is really what will make the biggest difference in your quality of food intake.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This seems like a significant challenge, especially for the road warrior, but you can do it.  You just need to be aware of what you are eating and plan.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.  Some call this a “cheat”, but use if you need to.

After week one, we introduce challenges, which are cumulative.   Some would argue the health benefits of a few of these, but I don’t think anyone can claim that limiting these items will have a detrimental effect on your well being.   Remember this is not about “dieting”, but about discipline.  Keep that in mind.

Here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads (Sprouted Grain is accepted)
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Just like last time, we’ve “modified as needed”.  Here are a few “Extra Credit” challenges for those so inclined.  These are not mandatory, so feel free to adopt whatever works for you.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

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