Category: Laces In

F3 The Fort – Adopt a Highway (#2)

Leave a comment

****March 5th 2022- 7:45am – 8:00am****

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway.  We are encouraged to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion.

**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time )  7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  Modify as needed. Plan for 2 hours if you complete the 1-mile loop.  We split up into two groups last time and met at the halfway point.

We will begin at the Peachstand (rear of the building) and coordinate.  I have 30 vests and all supplies.

Fogerty will be the main contact for this event over the next two years.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

The state does provide adopt-a-highway orange and blue bags.  Orange bags are for trash and blue bags are for recyclables if you want to recycle.  Your group is also provided with orange safety vests.   We do require four pickups every year, usually once every quarter.  All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.

It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community.  Please let me know If you have any questions, I will be glad to assist you.

Thank you,

Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.org

District Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730

TClap |
10

1st Annual The Fort Weight Loss Challenge

Leave a comment

The weight-loss challenge for 2022 has been established to create some focus on the Queen.  The goal is fellowship, accountability, support, discipline, and a little motivation.  Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.

There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”.   Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress.  Good Luck Pax!

T-Claps to Uhaul for assisting with this endeavor!

TClap |
8

4 Corners…In All 4 Lots

Leave a comment

For my 3rd and final Q of the week, 12 of us tied ’em up tight at Laces In Thursday for a bit of a twist on things. The weather was nice and the guys were ready for some work.

Warm Up mosey up the entrance hill then circle up back at the bottom for a few warm up exercises, your typical fare.

Now, here’s the deal. In each of our 4 parking lots, we’re executing 1 exercise at each of the lot’s 4 corners with 5  burpees in the center.
So, start in 1 corner, 15 Wide-Arm Merkins, run to the center, do 5 Burpees, run to the next corner, 15 Jump Squats and run to the center. Do 5 Burpees, then run to the next corner, 15 Carolina Dry Docks and run to the center for 5 more Burpees. Then, run to the last corner for 15 Dying Cockroaches and run to the center for one last time for 5 Burpees.

We ran to the next lot, did the same routine, then the next lot for the same routine again. We than ran to the final lot for a repeat performance. Once we completed that 4th lot, our totals were:
60 Wide-Arm Merkins
60 Jump Squats
60 Dying Cockroaches
60 Carolina Dry Docks
80 Burpees

We then moseyed to the area near the pull-up bars for the following:
20 Pull-Ups
20 Merkins
20 Flutters I/C

We made our way back to COT while stopping for a few SSH in 2 lots.

SYITG
Maximus

TClap |
1

Operation Love

Leave a comment

Team here is all the information for the soon and coming Operational Love event.

Attached you will find
1. The Turkey Sign Up sheet
2. The Facebook Post
3. The Volunteer sign up sheet
4. Vemo donation tag

Our goal is to deliver 40 senior families In the Paradise community a great Turkey with all the trimmings and 20 other families in need as well in our area.

If you can we ask for the Turkeys to be delivered on 22nd, but you can contact me if you need to make other arrangements. 262-676-9829

update I have got a place now that can hold 50 Turkeys.  So if you can buy sooner than later that would be awesome!

I can take them twice next week , Tuesday the 16th and Thursday the 18th after 5 pm.
We truly appreciate your support and if you have any questions please contact me .
Thank you for all your support!

Ron ( Seamstress)


https://m.signupgenius.com/#!/showSignUp/30e054aa8a723a3ff2-turkey

https://www.facebook.com/829918257211992/posts/1697778303759312/?d=n

https://m.signupgenius.com/#!/showSignUp/10C0F4BAFAE22A1F9CE9-operation

file:///var/mobile/Library/SMS/Attachments/33/03/BCC8342B-A53C-40BC-9408-7703907C7F4A/IMG_3500.PNG



TClap |
0

Way-Backblast – Pushing Through at Laces In

Leave a comment

It’s been a long time coming, but finally stepped into the ring at Laces In and handled my VQ. 14 other PAX joined in the gloom for a little of everything, including an FNG.

Disclaimer

With one fresh face in the crowd, we went over the disclaimer, the Five Core Principles of F3 and the Credo. There was absolutely no mumblechatter during this disclaimer and the message was clear and concise.

Warm Up

We moseyed over to the band practice lot for 15 Low Slow Squats IC and 15 Cherry Pickers IC. Then began to mosey back to the student parking lot, but mixed in some Toy Soldiers, High Knees and Butt Kickers. Once in the student lot, CoP for 21 SSH IC and 10 Merkins IC.

The Thang

Utilizing the very large student parking lot, we did a modified 4-corners. The modification was to return to the center for 5 burpees between each corner. The 4 corners consisted of:

  1. Jump Squats & Fredie Mercury
  2. Derkins & Flutter Kicks
  3. Alternating Side Squats & Mtn Climbers
  4. Diamonds & Hello Dollys

We began with 20 reps, and increased the rep count by 10 each time around (round 2 was 30 reps of each exercise and round 3 was 40 reps).

After 2.5 laps, we circled up for one last set of burpees and moseyed across the parking lot to the hill. Since coming off a nagging injury, I have noticed “plateaus” during workouts even more. I reminded the PAX that when we’re faced with difficulty or plateaus in life, whether it’s our health, our relationships with our M and/or our 2.0s, or even at work, that’s when we should focus more and “push harder.” Here at the at the end of the workout, push yourself to sprint up the hill and get better.

After 3 trips up the hill, we moseyed back to CoT (merlot may or may not have been splashed by yours truly) for Name-o-rama, welcomed Battle Bot, announcements, prayers & praises.

Thanks for the VQ support, gentlemen.

TClap |
11

F3TheFort Holiday Drop-In

Leave a comment

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…

TClap |
8

Loopy Loop

Leave a comment

Total of eleven pax for the third installment of Q-swap Thursdays in October.
Today, the Ranch swapped for Laces In. Bootcamp for Bootcamp.
Since Ruby Slippers’ shoulder is on the mend (TAPs), I covered for him today at Laces In.

Disclaimer given and began with some simple stretches.
Warmup: Motivators from 7 (thanks to Tesh for reminding me of a movement I forgot in these Motivators).

Run

Thang: Four corners loop
The routine is explained as: Four corners, cone in each corner, exercises noted on the cone. Will go through these four corners twice to cover a total of eight different exercises.
We do the exercise AMRAP-style for 1 minute
Pax then record the rep count w/ chalk
Pax run to the next cone together as a group
The eight exercises, in order, are:
Burpees
Squats
Leg lifts
SSH
Hand release merkins
Shoulder taps
Monkey humpers
Big boy sit ups
Then for variety, there is a ninth cone, which is:
Bear crawl forward five parking spots, then do 5 merkins, proceed to another five parking spots, then do 5 merkins…continue until time is called. Record distance traveled.

After the nine cones, had a slight break, talked about “if it’s worth doing, it’s worth measuring”
And read the two verses below. Point was: we are out here in the gloom working our butts off, we should be measuring it.

Then proceeded back to the cones for a last round of AMRAPs, with the goal of beating your prior number.

Time called, ran back to COT.

No Mary, got some in the thang.
Fini

1 Timothy 4:15
Take pains with these things; be absorbed in them, so that your progress will be evident to all.

Proverbs 13:4
Lazy people want much but get little, but those who work hard will prosper.

NMM: could have removed the ninth cone…would have permitted more time to complete the second loop.
This parking lot has a total perimeter of about 400 meters; so running a loop gets you a ¼ mile.

 

TClap |
5

700 Club

Leave a comment

This morning the Pax participated in the kickoff of Football season by completing 700 reps of a few different exercises across the football field to become a member of the treasured 700 Club.  This is a special club to be a card carrying member.  Your prize for being a member will be soreness tomorrow so enjoy.

Warm up
SSH
Windmill
Cherry picker
Slow count merkin
Hillbilly walker
Big Arm circles

 

Thang
Ladder on football field.  Exercises performed on the numbers started at the Goal line
Burpees (1,2,3,4,5,4,3,2,1) (10 – 1, 20 – 2, 30, 3..50 -5, 40 – 4…10, 1)
Merkins (5,10,15,20,25,20,15,10,5)
Squats (10,20,30,40,50,40,30,20,10)
LBCs (10,20,30,40,50,40,30,20,10)

To wrap up the workout we Bear crawled 50 yds.

If you are trying to do the math the additional 50 exercises came from the warm-up.  Trust me we hit 700.

It was an honor to lead the men this morning and I appreciate everyone not cusing me out loud during the merkins and squats.

TClap |
0

F3 The Fort Anniversary Party

Leave a comment

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.

TClap |
8

Leg Day at Laces In

Leave a comment

We had nine at Laces In on Thursday morning.  After a quick disclaimer, we circled up for the typical warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches).  Next, we ran to the hill near the stadium.

I explained to the Pax it was “Leg day” so we partnered up for a round of Dora. The exercises:  100 Monkey Humpers, 200 Lunges, and 300 Calf Raises.  Partner 1 began the exercises while partner 2 ran backwards up the hill to the third light post.  As we started the exercises, are newest FNG pulled into the parking lot, jumped out of his car, and quickly joined into the fun.

Once we completed the Dora exercises, we shuffled up the hill using our hands to the third light post.  Next, we crawl beared down the the new parking lot, took a break by doing some Ab exercises, and bear crawled back up the hill.  We took a couple minutes to review the five core principles of F3 with King Pin before we ran to the main parking lot near the gym.

For the final ten minutes, we ran down each aisle and performed the following exercises (10 hand released merkins, 10 squats, and 10 LBCs).

Back to COT.

Great job by all!

TClap |
2