Category: Crows Nest

F3TheFort Holiday Drop-In

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The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

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F3 The Fort Anniversary Party

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Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

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The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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The Sweati

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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?

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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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Lake Wylie QvQ Bracket Tournament

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Alright Pax it is time for the first annual QvQ bracket style tournament to determine who is the Baddest Motha F3 Q in the Lake Wylie region! A championship belt (and bragging rights)will be given to the winner. Maybe even a ticker tape parade…and a Nike shoe contract…and guest appearances on all the late night talk shows.  Ok, so none of that stuff will happen but hey…one can dream after all.

Da Rules

 We are currently Beta testing whether to go with one 20 minute round per contestant or two 10 minute rounds.  Scoring will be judged on Fun Factor, Creativity, and Toughness. A 1-4 for each category will be entered by the judges(Pax who attend). A perfect 12 is the object for all the contenders to aspire to.

Contenders and Dates

December 2 at Crows Nest (5 AM Crowders Creek Elementary) – Survey Says vs Two Ferns 

December 9 at Black Flag (7PM at Good Samaritan Church) – O’Riley vs Royale

December 11 at ShipWrecked (5AM at Oak Ridge track side parking lot)- Clutch vs Wolverine

December 17 at Cannonball (5AM at New River Church) – WhiteSnake vs Flux

December 21 at Tha Deep (Quarterfinal)

December 27 at Bermuda Triangle (Quarterfinal)

Finale TBD

Let’s Get Ready To Rumble!!!!!!!!!!!

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F3 CrowsNest – October 21, 2019

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Crow’s Nest (10/21/2019)

We had 11 HIM at the Poop Deck.

Warm Up
From the parking lot we moseyed to the west side of the school. At each light pole for a total of 4 light poles we performed 5 burpees.

SSH – 25 IC
Windmill – 10 IC
Cotton Pickers – 10 IC
MNC – 15 IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
LLS Squat – 10 IC
Mountain Climber Merkin – 10 IC
Downward dog to Honeymooner

The Thang
I used the light poles to my advantage on the next routine. This time from the first light pole we would do 10 merkins – 20 monkey humpers – 40 mountain climbers (count each leg). Then run to the last light pole and perform the same routine. From the last light pole we ran to the second light pole and so forth keeping the same number of exercises.

So at the very end you should have completed 100 merkins 200 squats and 400 mountain climbers.

Mini Dora
We partnered up. While one partner ran we performed 50 big boy sit ups, 100 flutter kicks and 150 lbc.

Mary
Exercises included dancing chilcut, plank jacks, Freddy Mercuries and dying cockroaches.

Circle of Trust
Prayers for Survey Says and WhiteSnake’s children who have been battling an illness.

Prayers for Qbert as he and his family go through the adoption process.

Prayers for a co-worker of Radar’s whose daughter is in drug rehabilitation.

Announcements
F3 Lake Wylie CSAUP is Saturday, October 26. Check out the backblast here.

Aye,
Sean Corcoran (RADAR)

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Avast Ye Scurvy Dogs! All Aboard the Ship of Pain at Crow’s Nest…Argh!

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Once again it was me pleasure to deliver the Monday morn beat down to the land lubbers of Lake Wylie…enough pirate talk…We have 15 join YHC for my 22nd Q of 2019 (two over my goal of 20 set back in January).  I’m nursing Ragnar knee (combination of IT band and my 49.5 years of age) but two advils and onward!  Here’s how it went down:

Warm-o-rama:

  • Short mosey through the parking lot to circle up
  • 15 Imperial walkers, IC
  • 10 Weed pullers, IC
  • 20 SSH, IC
  • 20 Moroccan night clubs, IC
  • 20 Chinooks, IC
  • 10 Balance merkins, IC (extend opposite arm and leg at the top of the merkin

The Thang – part I

  •  Partner Dora – 100 merkins, 200 squats, 300 LBCs

The Thang – part II

We counted off by 3s for a rotating 3 station beatdown; groups stayed together, planked for the 6 before taking a lap and moving to the next station:

Station 1:

  • 25 SSH OYO
  • 20 Flutters, IC as a group
  • 15 Derkins OYO
  • 25 CDDs, OYO
  • Plank for the 6 then take a lap to station 2

Station 2:

  • 10 lunges per leg
  • 10 WWII Sit ups
  • 10 tricep hammers per arm with 20lb dumbell
  • 10 diamond merkins

Station 3:

  • 15 Medicine ball jump squats – 10lb ball
  • 10 Burpees
  • 20 LBCs, IC
  • Bicep curls, 10 per arm, 25lb dumbell

The Thang, Part III

  • Wall squats – end pax run out and do 3 vertical jumps, all they got
  • Balls to the Wall –  end pax run out and do 5 merkins

Icing on the Cake:

  • 15 Freddie Mercurys, IC
  • 15 Crunch Frogs, IC
  • 10 Crab Cakes, IC

Moleskin

Announcements:

  • All LW week day workouts moved up 15 min to 5AM to accommodate the impending hell that is the closure of Pole Branch rd for 6 months
  • The Nessie – LW CSAUP 10/26 – teams of 3 for 10 miles of running and pain stations – get your teams ready to compete for 2nd place (behind the team of Survey Says, Stagefright and YHC)

Prayers & Praises

  • Praise for Qbert and the M have begun the adoption process!
  • Prayers for safe travel and healing of the injured and sick
  •  Gratitude

Thanks to all the PAX for coming out and for Iced T for letting me Q!  Always energizes my body and soul!

Wolverine

 

 

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EE 201-Tesla’s Way

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Back in the fall of 1980 YHC walked into Daniels Hall on the campus of NC State University and engaged in the study of Electrical Engineering as taught by the great Donald Rhodes in EE 201, Electric Circuits I. It was a bear. About half the class failed. A bloody mess it was! but we came out of it stronger than we went into it. Which was what it was all about. So YHC decided to expand on this theme and shake things up a bit at the Crow’s Nest as it acquires it’s maturity as an AO. YHC took some time Saturday to tour the AO and just see what it was we could get into on Monday. Then at the Panther’s game on Sunday with a couple of old time Metro F3 brothers YHC came up with the idea of a bit of a circuit to take the pax on. Kind of like the ones we studied at State decades ago! Went like this:

COP:

Stretching for about a minute.

SSH X 20

IW X 20

Copperhead Squats X 10

Merkins X 20

Mtn. Climbers X 20

Mosey back to the fields and playgrounds and mosey- carefully – down the Green Monster. Tesla REALLY liked this hill Saturday! But it looked a little daunting in the dark. So the word was caution going down. The bottom of the hill was station 1. Went like this:

Station 1 – Bottom of the Green Monster – 10 Hand release merkins.

Station 2 – Run up the Green Monster, 10 jump squats.

Station 3 – 10 pull ups on the Monkey bars.

Station 4  – 10 step ups each leg, 10 dirkins

Station 5 – 1st soccer goal, broad jump the length of the field

Station 5 – Fence at top of The Green Monster, 10 big boy sit ups.

Back to the bottom, Rinse and repeat!

2 times was plenty for the pax. All performed well. So time for some real fun.

Task 1 – Bear Crawl Slalom, everybody gets two rolls.

Task 3 – SSH X 20, Regular squats X 20

Mosey to the basketball court for suicides

1 st set, Free throw line, center court, free throw line, end line – back each time.

free throw line – 5 jump squats

Center line – 5 merkins

Free throw line – 5 jump squats

End line – 5 merkins.

Rinse and repeat – 10X each set.

Back to the tables:

10 Bulgarian Split squats each leg.

10 dips

10 elevated sit ups

Rugby sprints – 2X across the basketball court.

Set 1 – 10 CDDs

set 2 – 10 copperhead squats.

Mosey back to the parking lot.

NMM:

We got a lot done and unlike at State 39 years ago everybody passed! And got better. Have to admit I did not know this group very well. Iced Tea asked me to do it and I was glad he did. Loved the AO and look forward to returning soon.

Honor and pleasure to lead as always!

Tesla

 

 

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Dirty D’s

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Another great LKW start to a Monday morning. 16 PAX showed up to work off “whatever” they consumed during the NFL kickoff weekend.

I gave a good disclaimer, asked if anyone had any injuries I needed to know about, and off we went for a FAST mosey.  I announced where we would end up and let the PAX filter in as we started some CoP exercises, which included:

SSH (20)

Windmills (8)

MNC (15)

I then asked if anyone knew how many points the Steelers lost by the night before.  Since I stayed up for that debacle, I made everyone do a Flying Squirrel for each point my team lost by… so 30 Flying Squirrels, OYO.

Then finished up with something a bit different.  I had all the PAX get in plank and I yelled out down (6” hold) and up (back to plank) at various intervals for the next couple of minutes, this was fun.

I’ve been working my way through the Exicon and today was the letter “D”, so whatever exercises or routines I picked would be found in that section of the Exicon.

1st routine:

Dirty McDuece

Pretty simple routine (keeping it simple is good) that had the PAX doing 4 sets of 3 exercises followed by a lap after each set.

The sets included; 12 4-count Merkins (24), 12 4-count Squats (24), and 12 4-count Hello Dolly’s (24).

After doing about 100 apiece of those exercises we were all nice and warm.  Next up…

2nd routine:

Doracides

Another simple yet effective exercise that most PAX quickly understood and off we went.

We partnered up in typical Dora fashion and performed the following exercises:

100 Bombjacks

150 Step-ups

200 Dips

250 2-count Flutters

While PAX A was dong the reps PAX B was doing a short 10-yard Bear Crawl/Crawl Bear to kick off the “suicide” followed by sprints of about 25 and 40 yards before swapping with their partner.  Most finished, but I called this one a little early because get to my last routine.

3rd and final routine:

Del Brown

He was some fly fisherman or something, but the routine was simple, 10 diamond merkins, 25 yard crab walk, 10 diamond merkins, 25 yard crab walk back, followed by 10 more diamond merkins.  What I didn’t tell the PAX was is that I was timing them and if they didn’t beat their time on the 2nd attempt there would be a penalty.  Alas, we will never know, we were running short on time so I gave the PAX and option to finish up a couple minutes late and finish the 2nd set of the routine or head back… they quickly chose the EASIER thing and headed back. 

Oh well, there is always next time.

We finished up with the usual announcements, praises, and prayers in our CoT.  

Announcement – LKW official on 10/26, we’re launching with our 1st CSAUP that morning, the “Nessie” get your teams of 3 ready!  

Prayers for safe travels, (I’m on a plane as I type this), sick and injured PAX, and they death of a 19 year old girl who passed away recently. 

Thanks Iced-T for the opportunity to Q.

Until next time,

Flux

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