Category: Convergence

Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Christmas Eve 2025

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Christmas Eve Convergence

Santa has to stay fit enough to travel the world tonight. Let’s GO!!

Details
Location: “Ring of Fire”
Timeline:
0600 – Pre-run 5k (trail and road options)
0630 – Bootcamp
0715 – Message and Coffeteria
0745 – Close

Dark Helmet F3 Nation Nant’an on Q

Deez DOAH Notes:
I don’t get serious very often—pretty much ever—but this convergence has been heavy on my heart as Nant’an of F3 Nation. You usually just see me as the jackwagon you work out with, but this one’s different.

It would mean a lot if you showed up. Bring a guy—FNG or Kotter. We’re going to talk honestly about the state of manliness in our world and what we need to do to accelerate our impact.

Coffeeteria afterward provided by Poppins

A note from Santa traveling in his Time Machine:
Click Here to See the Hype

 

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First Annual Tripple T

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Who’s ready to get your Pilgram on? This year we will be buttering the PAX a little different at the Thanksgiving Day convergence. We hear all the time that it not about one, we need others, we are stronger together, blah blah blah. This year we will put that to the test with (as far as I know) an F3 first.

Thanksgiving morning you and a team of 3 will see just how strong you are as a group for the first annual Team Turkey Triathlon (Tripple T). The rules are simple

1- get a team of 3 and register it by sending Birdcage a DM

2- Decide which teammate will do which discipline offered at the convergence (Bootcamp, running, Kettlebell)

3- Take the time each teammate earns during their respective event and see who has the fastest collective time at the end

We don’t care how good YOU are, let’s see how good a team you can muster. Your gonna need a runner, a bell swinger, and a boot camper. Choose wisely.

….and for you guys just wanting to post that’s cool to. The timed portions for those participating will be integrated into the workout so everyone can participate anyway. We could also use a few volunteers for timekeepers, if interested DM me

Always coming at you with something fresh….

#MILGA

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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F3 AMRAP 4 AUTISM – ROUND THREE!

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F3 AMRAP 4 AUTISM – 3rd EDITION

B.L.U.F.

Saturday April 20th there will be a #BEATDOWN of epic proportions (AMRAP style) at Alcatraz.  This #SNOTWOGGLER is being delivered to support families with autism (like mine) get the resources they need.  The average cost for ABA therapy is $60,000 per year and can be much higher depending on the severity and need.  Autism Strong Foundation is a local non-profit that is “Founded on faith and led by inclusion, our mission is to provide the strongest support, community, and hope for those touched by autism. All funds raised by Autism Strong are mindfully donated to our community in the way that will make the greatest impact; connecting families and children to the resources they desperately need.” Give HERE if you feel so lead.  Also shirts are live on Mudgear HERE (First order ends March 27 for delivery by event day – second order will launch soon after this one closes)

THE WHY:

This fundraiser supports the Autism Strong Foundation, aiding families grappling with the financial strain of raising autistic children.  You may have heard me advocate for this fundraiser in years past, as this is the 3rd year my M and I have done this fundraiser.  However, this year feels different.  It feels different for two reasons.  First, the diagnosis rate has increased to 1 in 36 children diagnosed in the U.S. with ASD.  This is up from 1 in 54 just 10 years ago!  Secondly, this year feels more personal.  You see, last year we lost our insurance coverage for Noah’s ABA therapy.  After fighting with insurance for months to no avail we were left feeling discouraged and unsure of how we would continue to provide Noah with the therapy that he needed and that has been SO SIGNIFICANT.  Then, the Autism Strong Foundation stepped in, and I am very happy to say that Noah is a recipient of the Landon’s Hope Scholarship for 2023 which will cover the FULL YEAR of ABA therapy cost in 2024 for our family!  So, yea…this year feels a bit different.

Did you know that ABA therapy, a crucial intervention for autism, costs families on average $60,000 per year per the CDC?  The long-term commitment and limited availability exacerbate this burden. Families face additional expenses for education, medical care, and support services, leaving some faced with the unthinkable decision of paying the light bill or paying for their child’s therapy.  No parent should have to make this decision.

Through AMRAP 4 Autism, we aim to alleviate some of these challenges. Your support, whether through donations or spreading awareness, can make a real difference in the lives of these families.

I know that you have ample opportunity to “give to charity” throughout the year.  I’m asking you to seriously consider this opportunity this year.  My personal goal is to raise $25,000 during the month of April (Autism Awareness Month).

 THE WHAT

  • F3 AMRAP 4 AUTISM is taking over Alcatraz on Saturday April 20.
  • 0630 launch with brief warmup and explanation of the day’s event
  • 0640 Event Start. AMRAP below workout for 45 minutes with coupon.  Partners recommended!
    • 54 Burpee Coupon Jump Overs
    • 54 Yard Murder Bunnies (down and back)
    • 54 Curls For The Girls
    • 54 Squat Thrusters
    • Run 1 lap around field – each partner
  • 0725 Clock Stops
  • 0730 COT & Winners Announced
  • 0745 Coffeteria

 Other Details

  • Workout is open to ALL MEN – regardless of if you donate. #CorePrinciple and all…
  • We will be gathering as many coupons as we can. If you have a sandbag, kettlebell or cinderblock please bring it. Recommend no more than 50 lbs.
  • AMRAP 4 AUTISM is an annual event started by Autism Strong Foundation in 2013. This year’s event will be in August and held in Charlotte.  YHC will share registration details as they come available.

 How you can help

  • You can donate with your credit card by visiting the website linked below:
  • WEBSITE(https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2024)
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Convergence Before the Invergence

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It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed.  Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.

Bootcamp Q : Slapshot

Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.

Warm-up:

50 SSH (IC)

20 Merkings (IC)

10 Michael Phelps (IC)

5 Windmills (IC)

20 Mtn Climbers (IC)

Stretch

20 Plank JAcks (IC)

Mosey to the other side of the parking lot.

DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.

200 Plank JAcks

200 Toe Touches

200 SSH

150 Diamond Merkins

100 4-Ct Flutters

Recover Run Back towards COT.

Tabata Series

30 Seconds on 10 seconds off

4 Rounds 4 sets

  1. SSH
  2. Seal JAcks
  3. HR Merkins
  4. Am. Hammers

Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.

I had everyone recover on their feet and then add 1 last Burpee.

NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning.  Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)

Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.

AYE!

Running Q Bandcamp

Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.

Ruck Q : JWOW

Ruck to Church of NAzarene

10 rounds –

5 merkins at the bottom then 10 squats at the top of the stairs.

Rucked to Print Shop

20 step ups and 20 dips

Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.

Kettlebell Q: 38 Special

Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints

The Thang:

10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.

Paired up for a dora

100 Goblet Squats

200 Calf Raises

300 Flutter with chest press

6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.

IR Q: Kermit

Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!

 

Post Workout  JWOW led us in prayer and we named a  FNG The name Cannonball.

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The Darkest of ALLL Convergences

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80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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