PRE BLAST F3 The Fort 6th Annual Invergence

Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
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:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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8

Labor Day Hero VQ!

First time… nervous… big stage at Honey Badger… I was cornered by Dark Helmet last Monday to lead. And by cornered I mean he casually asked if I would lead, and I said yes. I can say I didn’t get much sleep out of fear for sleeping in and missing the opportunity. Welp, I made it and so did 12 other PAX.

The clock struck 5:00, and we were off.

Warm Up

MOSEY 600 Yards
SSH x 30
Windmill x 15
Moroccan Night Clubs x 20
Low Slow Squat x 15
Mountain Climbers x 21

The Thang:

Hero WOD in tribute to Petty Officer Second Class Danny Dietz of the Navy SEALs – Posthumous Navy Cross Recipient

Jun 28, 2005. Operation Red Wings. A mission inserting four Navy SEALs into the Afghan Mountains in an attempt to eliminate a Taliban threat. Outnumbered once they were compromised, they descended the hills in search of cover.

Dietz was hit multiple times in his torso yet continued to fight on. He was finally killed when hit in the head.

Dietz was the first of the group to be killed, followed by Murphy, then Axelson. Marcus Luttrell was able to escape to a village where he was cared for until they could send word to a local marine base.

Danny Dietz was KIA during Operation Red Wings alongside Lt. Michael Murphy, Petty Officer Second Class Matthew Axelson, and 16 other Special Forces who were shot down in a Chinook Helicopter while attempting an extraction. This took place in a mountainous region of Afghanistan and was an attempt to quell a Taliban threat. Though the mission was deemed one of the greatest losses in Special Forces history, it paved the way for more success in the war on terror in the Middle East. It is because of missions like these that we are able to enjoy the freedoms we sometimes take for granted; if it weren’t for these brave men we wouldn’t have what we have today. I hope that today we honored their sacrifice through our small amount of pain.

10 Rounds

200M Run
5 Pull-Ups
10 KB Swings
15 Goblet Squats
20 Merkins

Since it was my VQ (and I obviously didn’t realize the kind of animals I’d be working with), we finished a liiiiittle bit earlier than anticipated. About 20 minutes. Whoops! Needless to say we jumped into some Mary.

LBCs (Led by Dark Helmet because I was too busy lagging behind in my WOD)
Rosalitas (Also led by Dark Helmet)
Flutter Kicks
Hello Dolly’s
Heels to the Heavens

We got up for a nicely paced 400M run, then headed back to the hill near the pull up bars for some timely Quadzillas! New to me, not to the group. They were welcomed with groans.

We circled back to the COT to do some last second Weighted Flutter Kicks. Phew! We made it! First VQ complete. Nerves relieved.

Number off (13), Name-a-Rama, announcements, praise/prayers.

Spiderman is celebrating 13 years of marriage today (Sep 3rd), good on you!

Invergence is coming 9/21/18 at Rush Pavilion, 5:30PM. DON’T bring a box of fried chicken. Apparently some people don’t like chicken.

PAX who showed up.

Harry Carry
Jiffy
Shady
Dark Helmet
Spiderman
Long Shanks
Youts
Zima
Geronimo
Twister
Dirty Harry
Sasquatch
Punch List

A few animals stayed around for a 6:30 Maltz Challenge as well as some #HIM from other AO’s. Needless to say, it was a sweaty morning filled with camaraderie and pain.

Thanks to all for giving me the opportunity to lead in the company of leaders! Looking forward to next time.

Punch List out.

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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August 2018 – Impact Convergence

On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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North Palmetto F3F Information

North Palmetto F3 Foundation’s Mission: 

 To leverage the men of F3 Nation to develop and strengthen male leadership in our communities

North Palmetto F3 Foundation’s  Vision: 

Activate male leadership to serve the underprivileged community for the glory of God and the advancement of His Kingdom by partnering with faith based and community service organizations.

 Guiding Principles:

  • Collaboratively support the passion and leadership of the men of F3 to engage in community service activities through funding support and volunteer alignment
  • Proactively invests our time, talent and treasure to bring light, life and hope to the underprivileged community in York and Lancaster counties by building awareness, educating and activating service by the community.

 We work collaboratively with local faith based and community service organizations to unify the body of Christ around the unique needs of the community – this involves:

  • Abiding – Each area of service alignment will be prayerfully advanced based on abiding in God’s plan and not our own innate pride.
  • Humility – We understand that in most cases North Palmetto F3F does not know how to serve the diverse underprivileged communities.  Further, we understand that initiatives designed solely by North  Palmetto F3F without the input of the community can have a pronounced negative impact on the people they were intended to help.   
  • Relationship – We engage those who live in the community and those who are already serving the community to identify needs of the community.

 We lead collaborative and sustainable initiatives for the underprivileged community that define success at the onset and create a partnership with those being served

  • Leadership – Activate leadership of the men of F3 and influence leadership competencies in those being served
  • Define Success – Define expected outcomes at the beginning of the service project
  • Partnership – Focus on Empowering those being served based on shared responsibility, partnership and mutual support

Funding Priorities:

F3F was established to empower F3 members and support the philanthropic causes that are important to them. Through its grant-making program, F3F directs funding to local programs that develop and strengthen male leadership. Funding decisions are made through an objective and meticulous application process, with selection ultimately determined by the F3F Board of Directors and/or the F3F Chapter Advisory Board.

F3F relies on a bottom-up approach to community involvement and impact. The purpose of the grant program is to support and further the generosity, passion, and personal initiative of F3 members. F3F requires all individuals seeking a grant for their cause/project to complete a comprehensive application, which is available on F3F’s website or can be requested by contacting F3F directly.

Qualification Guidelines

In order for an organization or service project to qualify for an F3F grant or support, it must meet all of the following guidelines:

  • Projects/programs must demonstrate commitment to F3F’s mission and funding priorities
  • Grants are made to new or existing projects and programs with:
    • A narrow focus
    • A local presence and impact
  • At least two F3 members must be actively involved in the organization or program receiving the grant
  • Recipients must provide a final written report and an accounting of how the funds were utilized

How to apply for funding:

  1. Review the criteria listed above. If you or your program do not meet these standards, F3F will not be able to consider you for funding.
  2. If your program fits within our guidelines, F3F invites you to complete a formal application, which is available on the F3F website. Applications are accepted on a rolling basis throughout the year.
  3. Within one year, all funding recipients must submit a grant evaluation report that clearly recaps and demonstrates how funding was used.

Donations: To make donations, please send checks with ” Palmetto North F3F” in the memo line to the following address.

F3 Foundation, LLC

1645 Queens Road West

Charlotte, NC, 28207

 

 

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3

F3 The Fort Convergence to Honor our own Badger

YHC (Cake Boss) got a text back in March from Atticus that one of our own has been diagnosed with liver cancer and it was aggressive. This hit close to home in many ways as my sister passed away in October from liver cancer and it was still very tough to realize the finality of her passing.

Badger was EHed as part of the Knight’s Bridge PAX. Was a regular at Alcatraz but got very involved with Stealth Baseball and travel for work, but was still an advocate for F3 and a PAX member forever. Jiffy was one of Badger’s EH’s and is a legacy that will live in The Fort.

Through church, I saw the many prayer requests were coming in for Badger since I am a Deacon and last week I saw the call for hospice was made. Never a good sign! A group of us went to Badger’s house on Sunday and prayed with him and his wife as the time was getting short. Monday morning while leaving workout a text from Badger’s M mentioned the nurse said it would only be hours. By the time I got out of the shower, Badger had passed. 60 days from diagnoses

While at the house the conversation with Decibel, Becky and his mother in-law it was clear Badger had all is trust in Jesus and that there was “NO DOUBT” where he was spending eternity. Missing Badger will be tough for his M, Kids, family, Stealth Baseball, friends and many others but the Joy of having “NO DOUBT” where he is and that those who call Jesus Lord will see him again is overwhelming any sadness.

Here is the workout that we did to honor Badger. 124 men in The Fort with 100’s across F3 Nation wearing Badger Red on Thursday AOs for our brother.

Sir Topham Hat led the COP and asked that the PAX be silent and really reflect would it means for all of to be there and remember Badger the man!

Senator Tressel:

The Thang:
Mosey from the big lot to the small grass circle near the back entrance to the stadium.  SWITZER
I took a few minutes to tell my group about my friendship with Matt.  Matt and his family lived a few houses down from my family in Knightsbridge before they moved a few years ago.   Our families got to know each other and we did the normal neighborly things like backyard cookouts, Halloween celebrations, birthday parties, playing with our kids together, and helping each other with home projects.    My daughter Claire babysat their kids, and my son Sam and their son Brayden became fast friends.   The Gieslers were great neighbors and friends, and we enjoyed spending time with them.
Matt played late night soccer so he didn’t make many F3 workouts during the week, but he joined us (me, Decibel, Trucker) at Alcatraz for Saturday workouts.
My wife called me one day to inform me about Matt’s cancer and that it was quite serious.  I couldn’t believe it.  He was just 39 years old.   Matt and his family moved to a new neighborhood a few years ago so I had not seen him in a while.  But, I sent him a text message offering my encouragement and support.  I texted Matt several times over the past 2 months and let him know that we were all praying for him.  Decibel, Trucker, Jiffy, Change Order, and I visited Matt a few weeks ago at his home.  We just hung out together, had a few laughs, talked about what Matt was going through, and we prayed together.    The group had plans to get together this past Wednesday, but sadly, Matt died before we could meet again.  I am very, very sad for the loss of my friend at such a young age, and I grieve for Becky, his children, his Mom and Dad, and his sisters and brothers.  I am very thankful that I had the opportunity to spend time with Matt before he passed away so suddenly.
On to the workout:
Line up facing the driveway leading to Munn Road for Jacob’s Ladder.  Run to the 2nd light, do a burpee, run back and loop around the grass circle.  Repeat for 1-7 burpees at the light.   Plank at the base of the drive way and wait for the 6.  Right arm/left arm high, 6″ hold and recover.
Mosey to the grass field outside the stadium for Jack Webb.  Start with 1/4 and work up to 10/40.
Freddie Merc x 20, Rosalita x 20, Hello Dolly x 20.  Superman hold x 3
Meet the rest of the Pax on the football field for COT.
Trucker:
Here’s my WO: mosy to football field. in honor of Badger being 39; 39 merkins, 39 squats, 39 CCD, 39 LBCs. Since he was a football and soccer fan, run up and down the stadium stands from one end to the other. In end zone, Jake Webb’s 1-4 ratio but stop at 39 arm raises. Sprint every 10 yard line from end zone to end zone. At each 10 yard line do 1 merkin to 5 squats. Increase by 1/5 up to 5/25, then descend back to 1/5 at opposite 10yd line. Head to fence, toe touches holding onto fence for 39 reps. Spoke James 1:12 at COT. We lost a humble friend. Loved opening house for us to sit around fire pit and drink a beer and fellowship; a great family man.
Decibel:
MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK
BURPEE X15 Soccer Run
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs X39 E2K X20
EACH SIDE
ROSALITA X25
Soccer Run During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. Badger was a man I respected to the utmost. He was not a guy that sought attention or glory, but he was always there when you needed him. He was in short a dependable guy. He loved his family and was a loyal friend. I was able to sit and talk with him after his sickness and his braveness and faith shown through at that time. He did not want to leave his family but was also welcoming of heaven. I am at peace because I know he is at peace. One thing I learned from the experience was not to wait to sit down with friends and be real. Let them know how you feel about them and always make sure they are walking with God.
Jiffy:
Here my workout : Mosey over to the side of the parking lot and circled up the Pax. Started with reminding them that this was a silent workout. I asked them to keep Becky and the family in their thoughts to provide her strength and comfort. We got started with the workout – 5 burpees OYO. There were 3 rows of cones setup. Started first bear crawling to the first, then running to the second, then bear crawling to the last. At each cone do 10 merkins. Once you hit the last cone run back. Repeat with 10 wide arm merkins at each cone. Switched to legs with lunge walk to the first cone, run to the next, lunge walk to the last. At each cone do 5 bomb jacks. Run back. Repeat again with 10 squats. We circled up and did a set of 10 LBCs and then 10 American Hammers. Next in sequence – 10 merkins, 10 plank jacks, 10 wide arm merkins, 10 plank jacks and then 10 diamond merkins. We paused and shared with them that I’m involved with F3 because of Matt. I shared how weeks after Matt first moved in across the street he had a party. At the time I had never heard of F3. In his basement I met a number of the guys leading today’s Q. A couple of weeks later Matt got me to my first workout at Alcatraz. I shared that F3 has had a very positive impact on my life and I would be forever grateful. We returned to do more cone work. First a straight suicide. Then the bear crawl sequence with 10 dry docks and 10 dips, the the lunge walk sequence with 10 monkey humpers. Circled up again and did the sequence of 10s again of merkins, plank jacks, wide arm merkins, plank jacks and diamond merkins. We paused and talked with the Pax about how Matt got diagnosed just 60 days ago. I shared how Matt was a great man and a servant leader to his family. I shared that his introduction to F3 had a lasting impact on me. I challenged the Pax (and myself) on what impact am I having, how am I using my time. Returned to the workout with 5 burpees. We wrapped up with some ab work and headed over the stadium. I appreciate the opportunity to contribute to the Convergence and to Matt
Men of The Fort:
There will be a 60 day challenge coming to continue remembering Matt/Badger….be prepared
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WHETSTONE…Relaunches at THE FORT

Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.

Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.

————————————————————————————————————–

And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.

That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.

We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.

In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.

After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:

Hearts = Side Straddle Hops

Diamonds = Carolina Dry Docks

Spades = Squats

Clubs = Merkins

Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.

This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.

Then off to do 4 corners in the lot with:

Corner 1 = Dancing Crabs x 15ea and Dips x 20

Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea

Corner 3 = Burpees x 10 and Jump Squats x 10

Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea

Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.

To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.

6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.

This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:

50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters

We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.

Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.

Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.

Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.

Honored and appreciative of your patience.

Maximus

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6

3rd F – Sharpening our Leadership through an Abiding Relationship

  • QIC: Chickens Hawk and Orange Crush
  • When: 02/20/2018
  • Posted In: 3rdF, Convergence

Open to all Pax in The Fort, Rock Hill, Metro, Area 51, Gastonia and beyond!!!

@ Forest Hill Fort Mill (2099 Carolina Place Drive, Fort Mill SC 29708)

@6:15 AM – 7:00 AM

Join a 3rd F panel :   Rocky Fleming, Bryan Craig  and Glenn Gordon (moderated by myself)

Theme:

“How does learning to have an abiding relationship in Christ impact our ability to be an effective leader?”

Join in the discussion with a group of men that have been intentional in their walks to figure out what it means to have an abiding relationship with Christ and what that looks like in everyday life.  These men will share what their path has looked like as they have learned how to down this and most importantly how this has helped them be a more effective leader in their homes, workplaces and community.

Don’t miss this opportunity to #ISI and take another step toward being a #HIM

NOTE:  Rocky Fleming and Bryan Craig are founder and Executive director at influencers (www.influencers.org) and we are privileged to have them with us to share their story to help sharpen us.

Aye!

CH

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11

#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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PRE-BLAST: SPEEDFORNEED at Laces In on Thursday Dec. 28

If you haven’t seen the videos that Tolkein has been putting out there for SpeedForNeed, then you are likely living under a rock or something.
(Here’s a video from the Charlotte Marathon on Veteran’s Day: https://www.youtube.com/watch?v=egFnEwhckIM)

On Jan. 6, we will be running with SpeedForNeed chairs in the Joe Davis Run for Recovery. Several Pax with disabled children of their own will be pushing their 2.0s in the race. Many of us will be assisting in the pushing, and so this Thursday (12/28) at Laces In, the chairs will be present for some practice and some exposure. Whether you are pushing or not, come and see what it’s like. There will be tons of opportunity to push in races all over the place this coming year, so you should probably see what it’s like so you can help later on…

SO, to recap… This Thursday, Laces In (Fort Mill High School – by the Football Stadium), SpeedForNeed chairs will be there, come get a strong beatdown from Crab Cakes serving up the main course, with a side order of YHC and Tolkein on the chairs… You know you want to…

The Hype Train has left the station…

BE THERE.

TClap |
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