Category: Laces Out

A Fort Family Reunion / “KEEP RUNNING!”

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28 PAX posted at The Fort “BLOCK PARTY” for our first of many “family reunions”

We started off with a prayer for the Kiawah group, and for the continued success and health of each runner and The Fort.

The Thang:

Slow mosey to COP:

10 each X 10 different exercise = warm up

Run the drill bits of WEP = 5 x 4 exercise (Burpee, Merkin, Squat & SSH)

We were supposed to make a full lap, and then return to the slowest man so we could all finish together. While Waldo and I stretched out the last man, and Red Banjo made multiple laps it became obvious my instructions were not clear, and at that point the town of Fort Mill heard me scream “Keep Running”.  The group basically got another ¾ lap in and some even got the exercises in.

Back to COP:

25 each X 10 exercises to complete the waking up process

Line up and complete 3 rounds of Ark Loaders using the tree line for sequence changes

Quick set of Ab Lab

This was not planned to be easy workout, and I apologize to any if felt shorted…but that is OK because the “PAX chatter” was great to hear again, and the PAX spirits were so high. Special call out on the return of FNGx3 (to the works too much / fartsack third power) === REDEYE

Slow mosey to COT:

Naked Man Moleskin

We all discussed the success of the Kiawah group, sounds like a great race & fellowship

Happy Birthday to WWL

Thursday Christmas Party

Joe Davis Run

Check the weekly email from THE FORT

The Fort is looking at some additional races / runs and activities to keep the momentum up on the fitness training.

Great shares yesterday on both prayer requests and answered prayers, continue to pray for our group, especially those under additional pressure because of the holidays. Safe travels & Merry Christmas.

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

CSPAN-over & out

 

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Audit & CSPAN inspired tribute to Kiawah

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12 PAX posted at a rainy Fort looking for a motivating start to their weekend (Trucker reported in 12 to Alcatraz, & 14 of The Fort looking at a quick jog on the beach at Kiawah).

We started off with a prayer for the Kiawah group, praying for a safe, and successful race for each runner.

The Thang:

Audit @ Q:

Tribute to Kiawah, warm up was running the drill bits at WEP and 20 SSH hops. Plank fest until group finished lap.

Partner up= 5x series of a long run Jacob’s ladder with partner with bear crawls, merkins and run to the hill and back. Partner 2 did jumping lunges until the flapjack.

COP of exercises “The Crowd Favorite” was Jack Webb at a 10 to 1 ratio = shoulders are smoked/well done after this…wow

CSPAN @ Q for “Act 2”:

Mosey to hill= short run Jacob’s Ladder of 7 to 1 of Carolina Dry Docks

Mosey to Playground=3 sets of=10 pull-ups, 10 side pulls left & right and 20 dips.

At this point I was second guessing the groups commitment because it is rainy and cold and there was no chatter. The PAX step up and finish up at full speed

Partner back up for a series of partner push/pulls.

Form back in small COP for “dealers choice”, going round the clock calling out exercise, man to the right calls cadence until the man who called the exercise sprints around the outside the circle. We did this 4 full rotations and steady expanded the circle. High speed with low repetition equated to a full body workout.

Slow mosey to COT:

Naked Man Moleskin

We all discussed looking forward to hearing/comparing #warstory with Kiawah group

Happy Birthday to WWL

Thursday Christmas Party

Baxter Trail Run

Joe Davis Run

Check the weekly email from THE FORT

CSPAN discussed the leadership training that @gnarleygoat and NODA F3 is doing. Dr. Hartle gave his testimony over lunch on Friday. This is the 2nd and 3rd F. How can we do someting similar to this in Fort Mill?

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

CSPAN-over & out

 

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Laces In/Out – Misty Mountain Hop (gettin the Led Out)

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It was Misty Rainy Morning at WEP this morning, but full of Jolly Ol Fun!!

xmas lights

Gathered the PAX to mention something about legacy and not waiting too long in life to leave your legacy. When JFK died 50 years ago he left his legacy at that moment, the good, bad and ugly. On the same day 50 years ago a well known author named C.S. Lewis died and his legacy was left as well and the impacted readers of his writings. We could be gone today or many years from now….how are we impacting those around us??

Run to COP

  • IW
  • SSH
  • Merkins
  • Squats
  • Mtn Climbers

Mosey to Hill

  • Partner 1 – Run Hill 5 burpees
  • Partner 2 – 5 Burpees then PlankFlapjack
  • Partner 1 – Run Hill 10 Power Jump/Modify Lunge Jump
  • Partner 2 – 10 Power Jump then Plank
  • Flapjack
  • Partner 1 – Run Hill 15 Bomb Jacks
  • Partner 2 – 15 Bomb Jacks
  • Flapjack

Mosey to tree Line

  • 1st – Inch Worm
  • 2nd – Psycho Bunny Hops
  • 3rd – bear crawl
  • 4th – lunge walk
  • Repeat

Mosey to Playground

  • Partner 1 / Run Lap – Partner 2 Exercise
    • 50 Pull Ups (team)
    • 50 Dips (team)
    • 50 Step ups (team)

COT: 26 PAX worked hard both at Laces Out, running the roads of Ft Mill, while others at Laces in endured a beat down at Walter Elisha Park.

Announcements:

Bring Non-Perishable Food items each Saturday

 Holiday Gathering to celebrate the close of a year and reflect on relationships in the PAX

Thursday December 19th at 7pm

Town Tavern, Hwy 160 Ft Mill

Pay own tab

December 14 Kiawah marathon – join in or at least support those running with prayers and thoughts.

January 4th Convergence – double down workout and 5k

April Mud Run…see Trucker & Jekyll

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Game Plan – EAT MORR CHICKIN AND WIZDOM!!

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SurprisedCow

EAT MORR CHICKIN AND WIZDOM!!

9 Knowledge seeking PAX Attended Game Plan this morning as we covered Proverbs 19.

We broke into 3 groups to get a little more participation and perspective on the word.

For verses 1-9, some key points included:

5 A false witness will not go unpunished,
and he who breathes out lies will not escape. – Telling lies will catch up to you!!

verses 10-19

17 Whoever is generous to the poor lends to the Lord,
and he will repay him for his deed. – What are you doing with God’s resources and are you serving his people??

verses 20-29

23 The fear of the Lord leads to life,
and whoever has it rests satisfied;
he will not be visited by harm. – Knowing the Lord gives us peace when all around us is chaos.

Game Plan will be open for Business on Black Friday. Proverbs 20!!

 

 

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The Push and Pull Method

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32 Pax posted at The Fort looking for a motivating start to Thursday.

The Thang:

Laces out took out at full speed across WEP

Laces IN COP:
Slow walking warm-up SSH  to first drill bit

  • Imperial Walker
  • Squat
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parker
  • SSH

Faster walking warm-up to second drill bit

  • SSH
  • Carolina Dry Dock
  • Windmills
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parkers

Partner up = Partner Push & Partner Pulls to four drill bit (crowd favorite)

Mosey to bottom of hill

Jacob’s ladder = Merkin top and bottom (Comedians and Math Majors = 1 on bottom & 7 on top)

Mosey to playground

Partner up = Pull-ups / lap / pushup / lap / pull-up / lap / pull-up / lap

On to AB Lab

  • Dollies
  • LBC
  • Slow flutter
  • USMC push-up
  • Slow dead cockroach

Run home

COT

Naked Man Moleskin

Happy Birthday Boy Band & SAW.

Next week Thursday is at 0700.

Thursday WEP is still the best show in town offering something for everyone.  Runners came back in exhausted and Laces In returned energized.

Continue prayers for Noah, answered prayers for Boy Bands daughter’s surgery, and many prayers for Fun House’s wife & kids during her trip.

3rd F Friday morning Chicken and biscuits with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

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Baryshnikov 22

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More PAX than degrees this morning at The Fort; 23 Posted for a TBQ Laces In and Laces Out instead of staying in the FartSack, 22 degrees at launch. TClaps to the PAX for supporting me on my VQ on a very cold morning. Sets of 22 or a derivative of it (or our best) this morning in honor of the chill, good thing it was colder than initially forecasted as the first segment of lower body would have made Mikhail very proud of the PAX this morning. Thanks to F3 Metro for some fresh inspiration.

Time for the Thang…

Mosey to the upper deck lot behind Close Development Center

COP

Seal Jacks x 22

Low Slow Squat x 11

Baryshnikov x 11 each side

SSH x 22

Jumping Lunge x 11

Monkey Humper x 11 (Crowd Favorite)

 

Lap around the lot

 

Seal Jacks x 11

Low Slow Squat x 11

Baryshnikov x 11 total

SSH x 11

Jumping Lunge x 8

Monkey Humper x 11

 

Jack Webs (1:2) x 6

Diamond Merkin x 11

Peter Parker x 11

Carolina Dry Dock x 11

 

Mosey over to Development Center walk with hand rails.

Partner up

1st partner pull ups under hand rail x 10

2nd partner People’s Chair against wall while partner 1 completes set

1 & 2 Switch

Rinse and Repeat once

Plank while PAX finish

 

Mosey to Ft. Mill Hill

Backwards Bear Crawl up the hill to the ridge

Run to top of hill

Run down to ridge

Forward Crab Crawl down from ridge

Plank while PAX finish

 

Mosey back to launchpad.

 

Plankorama

LBC x 22

Plankorama

6″ Plank x 30 seconds

NakedMan Moleskin

Checking the forecast the night before indicated a balmy 28 degrees to start the morning off. The plan for the Thang was sets of derivatives of the morning low (ex. 28, 14, 7). Well upon waking at 4 AM and checking the temp it was only 22 degrees which in turn, turned out to be a blessing for the PAX as I called an audible on The Thang and we were working with derivatives of 22 degrees (22, 11). As the PAX rolled in, some were well layered and some maybe hardened by prior years in northern snows were sporting shorts and light long sleeves. To each his own. The mood was relatively chipper despite the brisk weather, thankfully no wind. About 4-6 PAX rolled out for Laces Out while the balance of us did a mosey to the upper deck lot.

What started out as an innocent warm up soon became a good ole lower body beat down. Thanks to Sundancer @F3Metro for some inspiration at my cube the day before, I decided to layer in a few specialties from F3Metro. Insert the Baryshnikov compliments and honors to Lee at F3Metro for trademarking the maneuver. I decided to keep the Baryshnikov simple and omit the jump at the end of the front lunge then back lunge since it was the first time for the The Fort PAX with the new exercise. Maybe next time! After my favorite, the Jumping Lunge, we inserted another F3Metro favorite, the Monkey Humper. After the lap around the lot and Rinse and Repeat, by the time we got around to the second session of Monkey Humper’s the true honor came as our expose was witnessed by an early morning driver by. Surely they were thinking “What are 20 dudes doing bent over in a parking light in the dark bouncing up and down?” Sounds like a simple exercise but a real pain after honoring Baryshnikov with five other lower body exercises before it. The grunting and Mumble Chatter was in full effect.

After some partner up fun we headed over to the hill. Another crowd favorite as we did a Backwards Bear Crawl up the hill. The ridge which initially seemed close, felt like it was not to be found once we started the crawl. More grunting and Mumble chatter.

As we headed back to Walter Elisha park the Laces Out PAX were arriving with icicles hanging from their bare legs. COP for a little core work to finish off a genuine TBQ.

Announcements

PAX bring your canned goods Saturday morning to the The Fort workouts. Collection through the end of the year.

3rd F Friday’s, Chicken and Wisdom.

Prayer Requests & Praise Reports

Mission team from Forest Hill headed to Columbia on Saturday, as well as Chino Grande’s wedding coming up in Columbia. Also consider supporting Chino Grande’s family and their mission work, follow and track here: http://chinitogrande.wordpress.com/

Triple Claps to the Fort Mill Boy Scouts for collecting and donating over 10,000 lbs of food and providing it to a local church food pantry.

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The Fort – Isn’t “Laces In” the Non-running Thursday Group

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32 faithful made it out to a crisp, South Carolina morning.

Laces Out: 5.25 miles to Baxter and Back (@ a swift pace, I’m sure)

Laces In: Pre-workout thoughts about what is important to each of us. Loss often allows us to re-calibrate our priorities. The PAX was asked to think about what matters most to them in life.

The Thang

Jog into downtown Ft Mill, setting up camp in the grassy area just short of the train. Gazelles (Funhouse) plank until everyone arrives.

SSH x 20

Jumping Lunges x 10

Squat x 10

Mountain Climbers x 10

Peter Parkers x 10

Parker Peters x 10

Mosey to parking lot at top of “big hill”.

30 seconds- Burpees, 30 seconds- recovery, Sprint to other end of parking lot, 30 seconds of recovery. Rinse & Repeat x 6 (crowd pleaser)

Mosey to other end of parking lot

Merkins x 10

Mosey to WEP for Mary (Listener’s Choice) – Plank Sequence while we wait on PAX

LBC x 10

Hello Dolly x 10

Rosalita x 10

Bicycle x 20

Superman, Airplane, Parachute, Sea Turtle sequence for 10 count. Rinse & Repeat

Maktar Jai x 10 (or maybe 5)

Russian Twists x 15

Run around second light on Stairway to Heaven

Head to COT

Moleskin

YHC was a little unsure about making his maiden Q after taking a couple of weeks off, but that quickly subsided once he breathed the fresh air of the Fort Mill Gloom and was greeted by the PAX.

Rumor has it that some of the PAX were glad a “non-runner” was leading; meaning surely we wouldn’t go off campus. Some of the PAX questioned the length of the recovery built in to the Burpee sequence, but that subsided after the first or second rep. That was taken directly from a Spartan Workout of the Day email (Rating: 1-5 scale, Strength 4, Endurance 4, Speed 5).

Pretty sure it was the first workout I’ve attended with Cable Guy where he didn’t dust us with the previous night’s dinner….or maybe he did and I was breathing too heavy to hear it. Special thanks to my boy Rock Thrill for making the trip over to The Fort. I appreciate the support. Special thanks, as well, for sharing your brother’s story and for taking the lead on the Joe Davis Memorial Run.

Good to see regulars and some newer guys that I haven’t seen before. By allowing for audibles on the burpee/sprint sequence (keep doing burpees if you don’t need recovery / do planks if you can’t do burpees), I was trying to make sure all PAX got in a good morning’s work. Hopefully, I didn’t disappoint. I laughed tonight as I tried to listen (through my heavy breathing) to me saying names into the recorder. I appreciate the opportunity to lead and am thankful for the opportunity to know & be among you.

Good work today, brothers. Aye!

Beacon

Reminders:

* First Double Down Opportunity of 2014: Jan 4, 2014 @ WEP. click the link. Use the promo code.   http://f3nation.com/2013/10/20/convergence-and-5k-run/

* Third F Friday @ 6:00AM. Chick-fil-a Baxter. Deacon leading  Proverbs 18

* USMC Convergence @ MYERS PARK HIGH SCHOOL, NOT WEP.  11/10/13 @ 7:00AM-8:00AM Click the link    http://f3nation.com/2013/11/02/usmc-convergence-all-pax-welcome-1110/

 

 

 

 

 

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Game Plan – Over the Hump

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Game Plan is through Proverbs 16, “over the hump” as we are more than halfway through the book. We been together for 17 weeks now and the PAX has continued to grow and share lots of wisdom.

Here is the link to Chapter 16. I encourage everyone to read this chapter a couple of times and discern over what God is telling you personally.

This week there are 3 major groups of text:

  1. Comparison between man’s plans and God’s sovereign direction
  2. The well being of knowing God, “Fear of the Lord” and wisdom.
  3. Bad is not always bad and being able to see the good in bad circumstances.

Key verses:

2 All the ways of a man are pure in his own eyes,
but the Lord weighs the spirit. Where is your heart? How do you act and talk in public and private?

11 A just balance and scales are the Lord’s;
all the weights in the bag are his work. Knowing God is a just God balances all of the injustice of this world. Take comfort his authority is above all.

31 Gray hair is a crown of glory;
it is gained in a righteous life.
32 Whoever is slow to anger is better than the mighty,
and he who rules his spirit than he who takes a city. Old does not mean weak and big does not mean strong. We need to look at things as God sees things not as our culture defines things. Grey hair speaks to wisdom, experience knowledge. Someone who controls their emotions is stronger than someone quick to violence or anger.

Have a great week! Deacon will lead us through Chapter 17 next Friday at Game Plan!

CB

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Halloween Pain at The Fort

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22 strong posted for Laces In / Laces Out as White Lightning provided the spark to get this Halloween started on the right foot.

The Thang:

CDD x 20

Imperial Walker x 40

SSH x 40

Squat x 40

 

Mosey to Hill and Partner Up

– Sprint up and Down  / Partner does Merkins x 2

– Sprint up and Down  / Partner does CDD’s x 2

– Sprint up and Down / Partner does LBC’s x 2

– Bear Crawl to the Top – Turn around and Bear Crawl Down

 

Mosey to Tree Line

– Lunge Walk to first tree x 2

– Bearkin Crawl to second tree, (Every 3 steps of the Bear Crawl do a Merkin) x 2

– Sprint Back x 2

– Mak Tar Jai, w/ a Hop – Snaked to the Playground

Drill Bit – 10 LBC’s and 10 Russian Twists at each post.

Mak Tar Jai, w/ Hop – Snaked back to the trail..

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Game Plan – Combo # 5

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Evel Knievel

16 PAX attended an  encore presentation by Evel Knievel at Game Plan this morning.

EK ordered up a Combo #5 for Proverbs Chapter 14 and split the group up into 5 small groups in order to consume all the wisdom from the chapter in our 45 min workout.

Some of the key verses are below. Triple claps to Evel Knievel for excellent leadership and insight into the word.

Proverbs 14:

4 Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox.

  • We need to invest in the “dirty work” in order to harvest the fruit in our lives. Marriage, Kids, Career….do the tough work and the crops will be abundant.

17 A man of quick temper acts foolishly, and a man of evil devices is hated.

  • Teenagers…..enough said!! Seriously, let’s be slow to anger and wise with our words when things get sideways.

26 In the fear of the Lord one has strong confidence, and his children will have a refuge.

  • Just as our children look to us for refuge (food, money, shelter etc.) and have confidence in our abilities to provide, we too need to “Fear or Respect” our God knowing he is providing our every need with confidence.

Thanks for all the participation this morning. Hope more PAX post to Game Plan and give it a chance and be inspired by wisdom.

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