Category: Laces Out

Feeling Fab at Cardiac Rehab!

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1 Pax showed up for cardiac rehab this morning (there were other people, but no one else from F3).  It is my new gloom.  It is well lit, warm and has a great support team of nurses, nursing students, exercise physiologists and a dietician.

The Thang:

COP

Tanner, one of the nursing students, leads the COP (although Tanner doesn’t even know that’s what it is called).  There are toe touches, calf stretches, a couple rounds of people’s chair (although, again, Tanner doesn’t even know that’s what it is called), air punches and shoulder rolls.  The mumble chatter is a mix of bragging on the number of stents we have, bypasses performed on us or complaining about how long it has been since we’ve had a steak or piece of pizza.  Another favorite topic is how many more sessions until we’re done.  I’ve completed 9 of 36 and we had two “graduates” today.

Mosey to exercise area for choice of elliptical, air bike, stationary bike or treadmill.  I’ve been doing the treadmill for 20 minutes at an 8:30 pace.  I think maybe the stents are helping the blood flow more freely than it had been.  I feel really really good after doing this.

Next is paddling time.  No it isn’t from a frat initiation out of Animal House.  But it’s still pretty cool.  One of the workers will take the paddles from a crash cart.  One is placed on your chest and one near your love handle.  Someone they get a pulse and a “quickie” ekg read out.  This is a crash cart as in “CLEAR” but they never push that button (at least not that I’ve seen so far thank goodness).

10 minutes of elliptical after that.  Level 10 and I output 175 watts.  I have no idea how that stacks up competitively, but I feel pretty winded after doing it. Plus there is a nice 5″ screen with a “scene” function.  I get to see the Golden Gate Bridge, some nature trails and probably the Rocky Mountains.

Tanner leads another COP for cool down.  After that, we mix it up a little. On Mondays we get some heart health education, Wednesdays we do some light weights and Fridays we go sit in a dark room and listen to new age music for 5 minutes.  I keep forgetting to bring incense but I don’t think it would be allowed anyway.

So much like the namesake of my F3 handle, I’m still suspended from “league play.”  I meet with the commissioner (cardiologist) on 3/23.  I’m hoping my appeal will lead to some limited activity outside of the cardiac rehab center.  Even if it doesn’t, the crew at cardiac rehab has been fantastic and I’ll be going through the entire program no matter what.

Today marks 30 days since my heart attack. All in all, it has been the best of a bad situation.  A long catheter through my wrist up to my heart and insert 3 stents, simple!  I know all the support I’ve received from my F3 brothers has helped me through it.  I’ve also been told by a couple of Pax that what happened to me really “freaked some of you out.”  Same here.  I’m still not sure what to think about all of it or what advice I have to offer (except if you suspect anything, get to the doctor or call 911; better safe than sorry).  However, if you have any questions or worries, I’m more than happy to talk about it.

I’m looking forward to van driving for the P200 next week and catching up with everyone. And I appreciate everyone at The Patriot looking out for Jeter as he continues to show up on Saturday’s (courtesy of his chauffer Chowdah).

Now the last time I wrote one of these things, I had a heart attack that night.  While there has been some confusion about what caused it, I’m hoping to rule out posting a back blast.

Boeheim

Aye!

 

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Block Festival

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  • QIC: Dave Thieman
  • When: 03/05/15
  • Pax: Bubba Gump, Private Ryan, Menthol, Waldo, Grand Strand, Crab Cakes, Birdcage, Cable Guy, Green Wave, Pusher, White Lighting, Twister & Santini
  • Posted In: Laces In, Laces Out

The Thang

A total of 13 faithful arrived at WEP on this wonderful AM!

Laces Out – Five Miles or so (really need find out where these guys go)

Laces In –

Warm Up in the balmy SC morning with 20 Windmills, 20 Squats, 20 SSHs and a lap around WEP. Then into woods for our friend the cinder block.

Next up a quick progressive jog (wog) around WEP by drill bit progressively adding an activity – 20 Squats with block, 20 Squats with block and 20 Merkins, 20 squats, 20 merkins and 20 Presses with block, 20 squats, 20 merkins, 20 Presses with block and 20 tri-presses with block and back to COT.

Next up, the hill. Up the hill twice with our friend and 2 Burpees, 4 Merkins and 6 Squats. Amazingly enough that stupid block just gets heavier.

Finish up with LBC, LSF and reverse LBC.

Moleskin – re-visit of IATA – Initiative, Accountability, Team Work and Attention to Detail. Let’s remember this as we strive to be better Husbands, Fathers, Brothers, Employers and Employees

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40 Day Challenge for Children’s Attention Home

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PAX of The Fort, Indianland and Rock Hill,

In 2014 we developed a great relationship with the Children’s Attention Home (CAH) of Rock Hill. Some of the events and things we partnered with them for included;

  • April Cereal Drive – 374 boxes
  • June Field day event
  • Lowes Home Improvement work days around the campus with a time of fellowship ending the week
  • Bike rides and playing games with the kids while visiting the home.

There are some big plans coming for 2015 that all of us will have an opportunity to serve and model what being a godly man looks like for the kids of CAH. 2/28 Launch of Workout at CAH!!!

40 DAY CHALLENGE

Beginning Wednesday 2/18/15 we are starting a 40 day challenge that will include 3 dimensions. The 40 days will be the days of lent, ending on Easter Sunday 4/5/15. That’s only 6 weeks of serving and a little sacrifice.

This is not a ritual but a way to build a stronger relationship with God. When we get weak, regardless of this challenge, we should pray and relay on his strength to carry us. Jesus was the example of this during the passion. He knew what was coming but relied on God the Father to carry him through. This is a way to build spiritual muscles!!

Dimension #1 – Attend 20 workouts within the 40 days. That is 3.33 workouts per week. Very doable even for Red-eye.

Dimension #2 – Either give something up (Facebook, candy, snacks, beer, etc.) or take up something positive (reading, praying, poetry for your M, etc.)

Dimension #3 – We will be collecting items for Children’s Attention Home, just like cereal drive. No need to break the bank, but if all our PAX participates, we will make a difference for them this summer.

Here is what they requested:

  • Individual Wrapped Snacks like Lance crackers, Little Debbie’s, cookies, goldfish (Think Sam’s, Costco)
  • Gatorade – mix of flavors and think of kids with sizes in packs (small size, 10/12 pack)

Bring one of each or a couple of one item, whatever you can do!

Q;s will hold PAX accountable for #’s 1 & 2 in the COT. Be ready to be asked how many times you have posted and what you have given up or taken up.

 

Q’s will also collect items and pass them up to:

  • Cake Boss, Pusher, Chicken Hawk, Senator Tressel, Maximus, Pebbles, Peach

Idea men is to look beyond ourselves, challenge ourselves and get out of comfort zones while thinking about the sacrifice that has been made for you by our Sky Q.

Looking forward to how this challenge brings all of us together as a tighter PAX for our community.

Here are some of the committments men have made!! Good Job to all and others can send in theirs so we can hold each other accountable!!

  • Cake Boss – Donuts/Cake
  • Pusher – Desserts/Sweets
  • Hasselhoff – Alcohol
  • Crab Cakes – Soft Drinks/Be more present with kids
  • Cash – Alcohol
  • DD – Alcohol
  • Dark Helmet – Dessert after dinner
  • Zima – Chips/Read “Facing Your Giants” daily
  • Italian Job – Soda
  • Minuteman – No more speaking to gratify himself
  • Maximus – Kneel down to address/discipline kids
  • Rebel – Ice cream
  • Decibel – Read the Bible daily
  • Old Bay – Iced tea
  • Trucker – Snacks
  • Red Banjo – Ice Cream
  • Chaser – Restaurants/Fast Food
  • Dustin Jordan (F3 Name?) – Soft drinks
  • CSPAN – Mountain Dew
  • Change Order – Not eating after 7pm
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Block Party Back Blast-F3 Poker

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  • QIC: Pebbles
  • When: 01/20/2015
  • Pax: Pebbles,1-9er, CSPAN, MacGyver, Chaser, Twister, Backdraft, FNG-Full count, Greenwave, Airborne, ESSO, Old Bay
  • Posted In: Block Party, Laces In, Laces Out

Warm Up

Mosey to field

25 SSH

20 Squats

20 Imperial Walkers

15 Pushups

The Thang

F3 Poker

(YHC supplied a humble pack 52)

Each suit corresponded to a workout-

Hearts-Burpees

Spades-Squats

Clubs- Pushups

Diamonds-LBCs

The Q drew the card (or cards) from the top of the deck and PAX completed the exercise (based on the suit) for reps based on the number of the card (face cards were 15 and Aces were 20)

Following the exercise(s), PAX ran to the top of the the hill. The first PAX to the top was awarded the Card(s). Best five card hand wins.  If you reach more than five total cards, discard the unwanted ones as you go.

Cards were drawn in sets of 1, 2, 3, and 5.

Go until the deck is done

I started to get some “nice Q”‘ from some of the newer guys at the 5:56 mark….their watch must have been fast….

Mosey to the pull up bars and break into groups of four-

100 aggregate (as a group) pull-ups, every time you come off the bar you owe 10 bomb jacks.

COT

Moleskin

  • Backdraft gave an outstanding effort on his final day in the gloom for a while…he will be going under the knife at 3pm today and will be on the IR for 3 months.  We wish him the best and a speedy recovery.
  • Welcome FNG Full Count

 

 

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Time to Sharpen….and be Sharpened

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  • QIC: Beacon, Seantor Tressel
  • When: 01/15/15
  • Pax: Boheim, Mr. Clean, Bubba Gump, Menthol, Cake Boss, Santini, Esso, Chowda, White Lightning, Pusher, Repeat, Pig Pen, Cyclops, Senator Tressel, Java, Beacon.
  • Posted In: Laces In, Laces Out, The Fort

16 Faithful fought the urge to sleep in and came out to sharpen themselves, as well as their fellow PAX.

The Laces Out crew hit the hills of Fort Mill for a little speed work (3-5 miles), led by Seantor Tressel.

The Thang

Laces In Warm-Up

Jog up and down hill in parking lot of WEP

SSH x 20

Imperial Walker x 20

Windmill x 20

Partner Up for Dora 1-2-3

Partner 1 runs to top of parking lot hill and back down. Partner 2 starts the following exercises and they flapjack until complete.

100 Hand Release (aka CSPAN) Merkins – Because we all want to make sure we are doing true, good form merkins

200 LBC

300 Squats

Mosey to bottom of “The Hill” @ WEP

1 Merkin @ top / 5 Bombjacks @ bottom. Repeat 2/4, 3/3, 4/2, 5/1.

Still with partner, Partner Chase around the track. First partner does 10 merkins, second partner takes off, at a mosey pace. (The Q nearly bit off more than he could chew on this one…T Claps to Boeheim and Java for pushing me through. And to Chowda and Esso for letting me join their team near the end).

Mosey to COT for SSH, MErkin party and finish with Laces Out crew.

Naked Moleskin

Before, during and after the workout, we talked about #ISI and what it means. YHC challenged the PAX to seek out that man (or men) that need to be “sharpened”. We are leaders. It is what we are called to do. The PAX was also challenged to look inward, at themselves, and think about where in their lives they need to be “sharpened”. Everyone was encouraged to work on those areas and seek out someone, within the PAX or outside the PAX, to help in the process.

Prayers for Bubba Gump’s brother, as well as a speedy recovery for Package….mumble chatter was that he had surgery as an excuse to wear tank tops for the next 6 months. Unspoken prayers, as well.

As always, I am humbled and honored. Thank you, PAX.
Check the weekly email for updates on:

Indian Land Convergence 1/24/15- All Fort workouts will converge in IL for a guest Q lead by Dredd and OBT, see pre-blast
F3 Rock Hill/Patriot Shirt Order- 5 styles to choose from ranging from $20-$34. Buy one or 12, shirts delivered to Italian Job at Patriot mid-Feb, http://f3.mudgear.com/collections/sc-rock-hill (good looking logo too!)
Banks Trail Middle Schoolis hosting our annual 5K on February 28th at 9am to raise money for middle school sports.  To sign up, go to http://go-greenevents.com/event/id/3207.   We would love to see a strong F3 showing! Family sponsorships are also needed and can be tax deductible.

 2nd F (issues/ideas contact Crab Cakes- tysoncampbell@gmail.com):

Truckr is heading up a viewing of American Sniper on 1/23

Cake Boss is heading up coat, hoodie, glove drive for Operation Rapid Fire. http://f3nation.com/2015/01/08/operation-rapid-fire-hats-gloves-hoodies/
Monthly 2ndF Lunch

Uptown- last Friday of each month, 12-1pm, Mellow Mushroom (S. Church St & MLK Blvd)

Rock Hill- Every 3rd Tuesday – McHales – (1800)

 3rd F (issues/ideas contact Cake Boss- bjmullen60@yahoo.com)
Thursday’s @ 0645 Jumpin Java- Cobra Kai Q

Friday’s @ 0600 Chick-fil-a

2015 Bible Challenge- Twister is taking a lead on a new challenge! Start the New Year right with the 100 day New Testament Challenge, the following link will give you a 90 day plan – 10 flex days!!  http://victoryoutreachsanjose.org/Read%20NT%20in%2090%20days.pdf

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You’re not cold if you’re moving

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  • QIC: Jekyll
  • When: 12/11/2014
  • Pax: Twister, Anchor Man, Double D, Repeat, Minute Man, Burgundy, Waldo, One- Niner, CSPAN, Boeheim, Maximus, Trucker, Tatanka, Pusher, Mr. Clean, Duck Hunt, Pig Pen, Bubba Gump, Zima, Senator Tressel, Sheldon(FNG), Striker, Audit, Rooney.
  • Posted In: Laces In, Laces Out

Crazy 8s

Cold Cold Cold.  Ultra impressed this morning with the #highcount of PAX in the Gloom.  Both at Laces In/Out (24) and across the way at The Ranch (21) and Indian Land (5).  50 PAX in sub 30 degrees.  Amazing. Be proud of our group.  Be proud of yourselves for taking the #redpill

14, yes, 14 took off for a 5 miler and a Tough Ten stayed behind-

The Thang:

Pearls on a String: 6 post markers

5 Burpees

5 Burpees, 10 Merkins

5 burpees, 10 Merkins, 20 Jump squats

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise, 50 SSH

Stairway to Heaven: 5th light post

Partner up. Size/skill matter. Partners will push, encourage to go faster, do better, not quit. #accountability

Partner carries

Leap Frog up, run back

Crazy 8’s: 8 reps per exercise, 8 trips

Top: Mountain Climber, Air Squats

Bottom: In/Out, dips

COT

Naked Man Moleskin

Thanks to @Pusher for the words on remembering what this Christmas season is for. #Challenge to dip into #TheBook this month and read a gospel.

“If you always do what you’ve always done, you’ll always get what you’ve always got.”

In our work- if you put in a “6” or “7” effort, you are going to get a “6” or “7” result.  You may be able to hide if for a little while but eventually it will catch up to you.  You will know it too- long before your boss or customers catch on…and they will.

Workouts- #Effort: if you are loafing through don’t expect better results. At the same time, our muscles, enthusiasm and our weight plateau. Change it up.  Join up with the Run and Guns, Laces Out, Mustang guys. Maybe concentrate on higher reps for pull ups (#awful) or bicep work outs.  Lastly- if you are eating poorly, your results will not change.

Marriage/family: Do something new, change up the roles.  Be open to different methods.  Get off the couch.  Move the laundry from the washer to the dryer.  Empty the dishwasher.  But those are just chores.  Are you giving “6” or “7” emotionally to your wife?  If you want better, do better. #guilty

Self:  Take care of yourself.  Take pride in taking time for yourself.  As men, we try to fix everything and everyone else while machismo or conventional roles tell us to suck it up and leave little left for us.  It can be joining a softball team, a golf league, and as simple and meaningful as 30 minutes of quiet.  Reflection or prayer.  No ipod, or outside #whitenoise.

With that, Be better today than you were yesterday.

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Tag Team Beatdown = Maximus & CSPAN

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  • QIC: Maximus & CSPAN
  • When: 12/04/14
  • Pax: Anchorman, Assassin, Bird Cage, Boeheim, Burgandy, Cable Guy, CSPAN, DD, Deacon, Green Wave, Maximus, Minute Man, Repeat, Twister, Waldo, & Zima
  • Posted In: Laces In, Laces Out

16 PAX posted at The Fort “Laces IN/ OUT” for a pleasant 41 degree workout

The Thang:

Maximus on Q for a LEG Extravaganza

Warm up jog ½ way around WEP park

SSH

Up-Downs

Dead Lifts

Squats

Drill Bits:

10 3-Way lunges & 10 Squat Jacks at each

Pax in straight line

Lunge walk with a hold at the end

Duck Walk with a hold at the end

 

CSPAN on Q for a Shoulder Extravaganza

SSH

10 Carolina Dry Docks

Imperial walker

10 Carolina Dry Docks

Monkey Humper

10 Carolina Dry Docks

Squat

10 Carolina Dry Docks

Burpee

10 Carolina Dry Docks

Moroccan Night Club

10 Carolina Dry Docks

Wind Mills

10 Carolina Dry Docks

Mountain Climbers

10 Carolina Dry Docks

Peter Parker

10 Carolina Dry Docks

Parker Peter

10 Carolina Dry Docks

Plankorama mixed in throughout – sounded better on paper

Jack Webb 1 to 4 ratio using Carolina Dry Docks

We made it to 9, but took 2 breaks with ABLAB to 50 repetition

High quality mumble chatter throughout my portion, and none of it counted to your 10K American totals

Slow short mosey to COT

Prayer & Praise reports + BOM

Naked Man Moleskin

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss

Christmas Party 12/12/14

F3 Dads 12/13/14

DD Christmas Workout at PHOP 12/17/14

Christmas Eve Convergence at Coop 12/24/14 0515

Baxter New Year’s Day Trail 15K & 5K

Joe Davis Run

Drink plenty of water and be a better man today than you were yesterday.

CSPAN-over & out

 

 

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Laces In Q by Committee

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  • QIC: CSPAN & Laces IN PAX
  • When: 11/13/14
  • Pax: Assassin, Bird Cage, Boeheim, Coyote, CSPAN, Deacon, Green Wave, Menthol, Minute Man, Mr Clean, Package, Private Ryan, Repeat, Santini, Sir Topham Hat, & Twister.
  • Posted In: Laces In, Laces Out

16 of Fort Mill’s finest rolled out of the rack to take on the #RedPill.

Perfect weather conditions, clear, dry, and a really nice 54 degrees for a fine November morning. My home town of Denver, CO was -32 degrees this morning with the windchill #wearespoiledinSC

Laces Out cruised out.

Laces In  tried to race them out after a fine rendition of the disclaimer.

Circle up at Springs parking lot, and a modified pass the Q around the circle.

Sprint to dog lot, and an additional pass the Q around the circle.

Line up on curb, lunge/bear crawl, forwards, backwards, and then repeato.

This is when the sprinting started, props to these PAX for humoring me. Great speed displayed by the entire Clysedale division. Best sprint was by Bird Cage who fast started everyone and almost won the heat race.

Great work by all.

Fast mosey back to COT.

Prayer & Praise.

Powerful BOM lead by Assassin.

Read your newsletter, we got a bunch going on between now and the end of the year.

Who called this a cold front?

Where is Flacco?

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Pre-Halloween Trick or Treat

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  • QIC: Menthol
  • When: 10/30/2014
  • Pax: Bubba Gump, Aqua Man, Wort, Bolt, Burgandy, Twister, Pigpen, Sir Topham Hat, Duckhunt, Greenwave, Mr. Clean, Repeat, Orange Crush, FNG - Hoosier, Minute Man, Longshanks, Picksix, Maximus
  • Posted In: Laces In, Laces Out

19 Pax worked in the wonderful gloom of a Fort morning.  I don’t hold too much hope that the weather will hold out for too many more workouts.  Great Lace’s In / Out Crowd.

The Thang:

Mosey around the WEP for a warm up to COP at a well lite park Neon sign as light.

SSHs x 25

Imperial Walkers x 25

Mtn Climbers x 20

Merkins x 15

Windmills x 25

Mosey to the Path:

Drill Bits.  Group split in two, half going left and half going right.  At each marker, Burpees x 10, Squats x 20 & exercise of choice x 30.  Group completion with Extra Credit of exercises again.  oh Burpees………..always a crowd pleaser.  10 bomb jacks OYO.

Mosey to Beginning:

Lined up on 1st tree facing Neon.  Forward lunge walk to sign and reverse to next tree.

Return with bear crawl to sign and crab walk to next tree.

Mosey to Park Trail Head for Ab Lab:

Started with Russian Twist, Freddies, Grave Diggers, Hello Dollies, etc……………….

Moleskin:

Many good praises and prayers.  Keep Cable Guy in your thoughts and prayers.  Take your time Cable Guy.  No need to rush.  Enjoy the IR.  Thanks to the PAX.  Wonderful job by FNG – Hoosier. Forgot to mention, he’s a Boilermaker.  Irony, I think not.  Please forward Russ’s email if anyone has it.

 

Good Day!

 

 

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Gotta Pay The Power Bill

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  • QIC: High Life
  • Pax: Maximus, Burgandy, Mr Clean, Pusher, Jeter, Boeheim, Twister, Red Eye, Repeat, Orange Crush, Green Wave, Minuteman, Aquaman, MacGyver, Senator Tressel, Wort
  • Posted In: Laces In, Laces Out, The Fort

18 PAX entered the dark, chilly gloom for a Laces In/Laces Out workout. As the Laces Out crew split off for their run, the Laces In crew departed on an Indian Run around WEP and up to the pitch black soccer field. We thought these field lights were motioned activated?! Make due with what you’ve got…

The rest of the thang:

-Karaoke half-way down the field (as best that you can tell since it was so dark), lunge walk the 2nd half, then reverse on the way back.
-Side shuffle half-way down the field, frog jumps the 2nd half. Reverse the way back.

COP

Squats x 20
SSH x 25
Merkins x 15

The pax endured two rounds of Burpicides. Great work by everyone for gutting it out on this.
First station – 5 burpees, Mid-field 7 bp’s, End Line 10 bps, sprint back for 15 bps
First station – 3 bps, Mid-field 5 bps, End Line 10 bps, spring back for 20 bps

Partner up.

Partner 1 runs the width of soccer field while Partner 2 does exercises. When Partner 1 gets back, switch. Exercises are LBCs, Merkins, and Squats. Rinse and repeat.

Tunnel of Love x 2 (no stopping)

Seal sit-ups

COT

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