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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Parking lots, Stairs, 4 Corners & a Couple of Thoughts

19 Showed up to take the DRP.  After a quick disclaimer and Q check for FNGs, we were off on a slow mosey.

Warm-Up 

Slow mosey to upper portion of back parking lot of FBFM.

Windmill x 10

Moroccan Night Clubs x 15

Low Slow Squat x 10

Imp Walker x 10

SSH x 15

Cherry Pickers x 10

Merkins x 10

The Thang

Mosey down to lower part of parking lot

Overhead Claps x 10

Lunge x 10

Moroccan Night Clubs x 15

Squat x 10

Flutters x 10

Moroccan Night Clubs x 10

Overhead Claps x 25

Wall Sit , Arms High, Several 10 counts

Mosey across street, down stairs to lower lot.

4 corners with a stair climb and descent after each round

Round 1 x 10

Round 2 x 15

Round 3 x 20

Merkin

Flutter

CDD

American Hammers

Mosey to COT for Mary

Mary was Dealer’s Choice (5 minutes)

Windshield Wipers

Weezy Jeffersons

Freddy Mercurys

Flutters

Hello Dollys

NMM 

YHC asked everyone to consider whether they have a relationship with their Lord and Savior….or just their Savior. A lot of us (YHC included!!) forget the Lord part of the relationship. For Him to truly be your Lord, you must surrender all to Him and be willing to have your life disrupted for His purpose. Easier said than done. Based on the response from the PAX, this is a topic that should be discussed often.   Also, touching on the monthly theme of Presence, are we really present with our M and 2.0s?   Are we just “there” or do they really feel our “presence”?

Honored and humbled, as always, to lead such a great group of leaders.

SYITG

Beacon

 

 

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Footloose, Dog Petters and Gilmore

A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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Stairway to Heaven – 2

14 was the count this fine August morning at Footloose.  That was 13 HIMs that did not know what was planned.

No FNG’s – quick disclaimer – mosey around the back of First Baptist

Warmup:

  • SSH’s in cadence
  • Low Slow Squats in cadence
  • Windmills in cadence
  • Cherry Pickers in cadence
  • Wall sit with each PAX giving a slow 10 count

Head across the street and down the stairs to the other side of Church of God.

We talked about the word of the month…Presence.  Where have you seen God’s presence this week in your own life or the lives of those around you?

Then it was time for The Thang

Partner up – size does not matter.  Each partner will do two rounds of each exercise, with one partner “running the stairs” and the other doing the exercise, then switch.  The different exercises were as follows:

  • Lunges
  • Monkey Humpers
  • LBC’s
  • Squats

When I say you run the stairs, starting on the right and working to the left we went up one section and down the next all the way across this nasty staircase (see Google image below…all sections were open, but boy did this suck especially after 2-3 times…that’s when it started getting really nasty).

So, my goal is that each time we get up today from behind our desks, each of the 13 other PAX will be muttering “Smithers!” under their breath 😉

Thanks to Beacon for the opportunity to lead at Footloose!

Smithers…out!

 

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Q # 2 at Footloose

The MESSAGE:

It was an honor and a privilege to Q a second time in a week. There were 8 PAX that came out for a humid beat down at Footloose. I was sweating before the end of the disclaimer but at least it wasn’t raining. The theme of the workout was presence. Several PAX shared what presence meant to them and I discussed making the decision to actually be present so that your presence can have a positive impact on the people in your life.

After a quick CoP warmup (Windmills, Cherry Pickers, Monkey Humpers, Low Slow Squats, Over Head Claps) it was time to mosey down to the Church of God parking lot. We circled up and worked on arms, legs and abs between laps around the church that included a trip up and down the stairs each time.

The THANG:

  • Merkins x10
  • Flutter Kicks x20
  • Wide Arm Merkins x10
  • Dying Cockroaches x20
  • Diamond Merkins x10
  • Box Cutters x20
  • 10 Count

First lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Imperial Walkers x20
  • Jump Squats x10

Second lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Hillbillies x20
  • Jump Squats x10

Third lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Peter Parkers x20
  • Jump Squats x10

Fourth lap around building w/ stairs

After the 4th lap around the church we moseyed back to First Baptist for a few minutes of broga before the CoT. In the end we were all a little bit stronger, a lot sweatier and I for one was blessed to have gotten to know a few of my F3 brothers a little bit better.

Thank you Beacon for the opportunity to lead, enjoyed it tremendously.

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4 Corners of Love

As this was my VQ, I wanted to keep things moving.  It was humid as always so it wasn’t hard to make the PAX sweat.

Mozie
Side straddle hops
Imperial walkers
Windmills
Morrocan night club

Stretch narrow,wide(l&r),calf,groin,quad,torso,arms

Lunge and hold 10
LBC 20
Merkin 10
Bomb jacks 20 oyo

Curtsy tap 5 2x (Apollo Ohnos)
Box cutter 10
Wide Merkin 15
Walking burpees 10 oyo

Glute bridge 5 reps 2 rounds/leg
Flutter kicks 20
Carolina dry docks 10
Peter Parker’s 10

Low slow squats 10
Heals to heaven 15 oyo
Diamond pushups
Superman

Monkey humpers
American hammer
Dips
Side stradle hops

Mozie to start and repeat stretch

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Three Alarm Fire

12 pax assembled for a 3 Alarm Fire led by YHC.

 

We started off with a few disclaimers, a brief warm up and then ran to a church parking lot.  YHC has no idea which church.

The PAX divided into three groups and executed a three alarm fire drill by rotating through three stations.

Alarm #1

15 CDD, 10 Lunges per leg, 20 LBCs, 10 Ranger Merkins & 25 SSHs

Alarm #2

15 shoulder taps, 10 Jump Squats, 15 Peter Parkers, 15 Makhtar N’Diayes and 25 SSH

Alarm #3

10  Burpees, 15 Mt. Climbers, 10 Diamond Merkins, 15 LSS and 25 SSH

As time drew near, we moseyed back to the COT area for :05 minutes of Mary, at least I think we did.

YHC appreciates the oppty to lead at Footloose!!!

 

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Christmas In June – Footloose Breakdance Style

I saw my opportunity and took it. Beacon offered up the lead this week for Footloose and I had an evil plan in mind. It had been a while since I q’d a 12 Days of Christmas fun fest, probably since last Christmas if not beyond so I quickly found a list and checked it twice.

As with the equally evil song The Twelve Days of Christmas, you repeat each exercise just like you repeat each gift until you have covered all twelve. In this case no singing off key was required.

The Thang went something like this:

1-Run around the church building
2-Turkish getups
3-Jump squats
4-LBCs
5-Diamond Merkins
6-Imperial Walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (ten each leg)
11-Merkins
12-Burpees

Sadly we ran out of time and we made our way back to COT and hit round eleven. I’m sure noone is sad we missed out on twelve burpees. Especially me.

It’s a simple you v you style workout, and I hope it made you get a little stronger and sweat a little more, I know I was sore today the more I sat at work today.

I hope what I shared about money will make you think as well. We have so much and are so blessed in many ways. What are you doing to make a difference and impact your world?

Thanks for the opportunity to lead.

DT out.

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First-time Footlooser

This backblast will be pretty concise since YHC does not remember much after having 3 Q’s in 3 days.

The warm up was your standard warmup consisting of SSH

Moroccan Night Clubs

Windmills

Etc

The Thang

We partnered up and completed a lazy Dora with 100 merkins, 200 LBCs and 300 squats. The lazy part came in when P2 would hold a plank while P1 did 10 merkins and then flapjack. We would switch after 10, 20, 30 reps respectively .

After, we moseyed to another spot in the parking lot and counted off by 4. Each number was in a different spot completing a different exercise. The group where #1s started kept cadence and after they completed 15 reps we rotated. To go from 1 to 2 and 3 to 4 the mode of transportation was a bear crawl and the other spots were via lunge walks. After 3 rounds of that torture, we went back to COT for some peer led MARY .

Thank you for the opportunity to lead this great group of HIM.

Wegmans

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Calling

What a great way to start a birthday! 16 #HIMs that I’m blessed to call my brothers in Christ showed up for a moderate birthday beat down. It was great to be in fellowship with all the Pax. Having my nephew, Shin Guard, there was icing on the cake.

The Thang:

Mosey to the parking lot at Saint John’s United Methodist for a warm-up.

Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Rosalettas (20x).

Mosey to the parking lot at First Baptist Church for a Buffet of Pain: Light Running, SSHs, Squats, LBCs, Merkins, Diamond Merkins, Dips, Wide Arm Merkins, Calf Raises, Monkey Humpers, Penguins, Plank Jacks, Hello Dollies, Guerrilla Squats, Bomb Jacks 

Mosey to the parking lot at Fort Mill Church of God

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds).

Moleskin:

I’ve been reflecting on the life in which God has blessed me with for 39 years strong. I realized that I finally answered His calling for me a few years ago. My calling is to Glorify Him and to serve the underprivileged. It seems obvious to others now, but I made myself “too busy” to hear or answer His calling in the past.

This week, I thought the life of King David. God called David to be a Sheppard, then a fighter and then a king. David learned how take care of sheep and protect them from predators when he was a Sheppard. God called on David to protect the Israelites from Goliath. David answered God’s calling in that moment. He cleaned Goliath’s clock while others thought he was ill- prepared. What others did not know is that God fully prepared David for His calling.

What’s your calling that God has prepared for you? Can you hear His voice? If not, slow down, stop being “too busy” and just listen. You were designed for great works that extend beyond your family and day job. Answer your calling.

Peace,

Deacon

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