Yasso Fast

  • QIC: Gears
  • When: 10/13/2016
  • Pax: Mary Lou, Sasquatch, MacGyver, Hi-Hat, Slinger, Rooney, Menthol, Pusher, Gears
  • Posted In: Laces Out

Disclaimer: The only thing faster than Mary Lou on the track is you reading this BB.

 

9 PAX showed for some speed work and weren’t disappointed.

 

The Thang

Yasso 800s – Do 2 Laps (800m) with a target equivalent to what you think you’d do a marathon, but convert the hours/minutes to minutes/seconds.  For example, if you wanted to do a 3 hour 30 minute marathon, try to complete the 800m in 3 minutes and 30 seconds.  After the 800, have a recovery jog for the same duration.  Rinse and repeat 6-7 times.

It will look something like this:

And this:

Announcements:

  • Lots going on Nov 19 – Pick Something and you won’t regret it
  • 3rd F convergence Oct 28
  • Bring a Case of Water to Friday AOs for collection by CakeBoss for Flood Relief

Prayers:

  • Methol’s neighbor who was admitted to hospice (and she has an 8 year old daughter)
  • Those affected by the flooding

 

Honor to Serve.

 

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Taking it to the streets

  • QIC: Sir Topham Hatt
  • When: 10/06/16
  • Pax: Menthol, Old Bay, MacGyver, Deacon, Rooney, Blades, Sir Topham Hatt
  • Posted In: Laces Out

7 Pax fought off the fartsack and took it to the streets at Laces Out this week.  YHC had a track workout planned but was going to take it easy since my legs were still sluggish from some past races.  After a short discussion with the pax, it seemed as if everyone just wanted a good ol easy pace run.  So the decision was made to hit the streets for an hour.

The route took off through the back of the high school and worked our way over to NGR then into Baxter.  After winding our way through the maze known as Baxter (Thanks Menthol for helping us through there!) we popped out on 160 and headed back.

Here is the link to the Strava Flyby – What a cool feature!

http://labs.strava.com/flyby/viewer/#736025150?c=dnnrjng3&z=E&t=1NzXCT&a=PtreKyrb3iug_94r

I really like this route as it has a good variation of hills and some flat thrown in.  It also has a couple of different distance options for everyone.  Strong work today by all the pax with some great fellowship throughout.

Announcements: Read the newsletter,

Prayers: Safety for all the people in the path of Hurricane Matthew, Safety for the runners at Ragnar, Menthol’s grandmother, and our great Nation.

Until next time!

STH

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FLOOD RELIEF EFFORTS: Calling all Fort and Rock Pax

10/28/16
UPDATE:
I just got our work assignments.  We received 5 work orders for tree removal and 1 for house muckout (remove drywall, carpet, etc).  We will need to bring tools (chainsaws, axes, shovels, rakes, wheelbarrows, leaf blower, etc) like we did last week and additional tools (flat nosed shovels, hammers, sheetrock knives, wheelbarrows, etc) and safety equipment (gloves, safety glasses, dust masks, etc) this week.

The current plan is that we will meet at the Lowes by Baxter at 5:00 and leave for Conway, SC.  We would complete work at about 2:00 or 3:00 so that we can return for trick-or-treating with our families.  We will need to bring lunches and water.

Please DM @darkhelmetf3 or email me: frankschwartz@me.com with your HCs.

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10/21/16
UPDATE:
Work crews leaving out tomorrow. We will need help next week as well, so please check your calendars and let me know if you can make it. Here’s the details for tomorrow’s work.

Everyone,
We have been assigned 6 work orders to remove fallen trees (some greater than 18″ diameter) in the Bishopsville area.  We will be meeting tomorrow morning at the Lowe’s in Baxter at 6:00 am and will be leaving at 6:15. This will put us in Bishopsville at about 8:00.

We will be splitting into 2 groups and each group will have a team leader and will work on 3 work orders.  We will carpool and drive down as groups since the groups will be working at different addresses.

The teams are a mix of F3 Pax and Men (and one M) from my church. Again, there will be opportunity to go again next weekend, so LET ME KNOW.

We need to bring the following tools and we will split them up between the 2 groups:

Chainsaws (I think 5 were volunteered and so please bring them along with gas, oil, sharpening tools or whatever else would be needed)
Crowbars
Rakes
Axes
Wheelbarrows

Bring what you need to work safely.
In order to ensure we are as safe as possible while working on these projects, remember not to work after dark when good visibility is no longer possible, and please be sure to bring:

  • Safety glasses / goggles
  • Work boots or sturdy closed toe shoes
  • Work gloves
  • Pants (not shorts)

We need to bring our own lunch and water.  The team leaders will bring a cooler for water and drinks to be put in.

We will work until 5:30 or 6:00 and so if we finish our work orders early then we will see if there are other neighbors in the area that would like some help.  We can then find a place to eat in Bishopsville or head home. 

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10/19/16
UPDATE:
Flood waters are finally starting to recede on the coast in some areas to a point where we can get in to help. I don’t have all the details yet. They should be forthcoming soon, but here is what I know and what I need at this point.
WHAT I KNOW AT THIS POINT:
Early Saturday morning we are looking for strong backs and weak minds to travel to Myrtle Beach and Florence, SC to start the debris clearing. This means that we will need willing men, chainsaws, hand saws, loppers, shovels, possibly wheelbarrows, etc. We will be heading back that evening on this go around. (We will likely be doing an overnight trip next week once the mucking out of houses and such begins. Flood waters are not allowing for this in most areas at this time, is what I understand.) We will also be taking donations down with us. We will take the water that has been collected to now, and any other that we may be able to collect between now and then…
WHAT I NEED AT THIS POINT:
Your HCs ASAP! Hit me on twitter: @darkhelmetf3 (I’ll follow you back so we can share contact info if needed) and tell me if you can make it. It will be a very early start and a fairly late return that day.

Men, I know that there are TONS of ways to help right now, and TONS of places we could do it. If this doesn’t fit you, that’s ok, just help somewhere. However, this is what we are being asked to do for right now. It may seem like a small thing, but it will make a big difference.

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10/11/16
UPDATE:
Pax, I thought it would be good to give an update on where things stand with the relief efforts. There is much more damage and many more problems than we anticipated in SC, GA, and NC than we (in the Fort) have resources to take care of. It’s important to remember that we will hear of needs all over. Unfortunately, we won’t be able to do it all. I often get frustrated and sad that we can’t just fix it, but so be it.

That said, at this time, we are in a holding pattern. The storm surge is continuing to rise in many of those areas, and over the next 48 hours or so there will be continued flooding and other problems that will continue to arise. It will likely be this weekend and into next week before we can safely enter any of those areas. So, as hard as it is, hang tight. Please keep letting me know about the needs that you hear of and about your individual availability to travel (possibly overnight) to affected areas over this weekend and into (and through) next week. Also, keep your eyes on the Twitter machine and FB, etc. for further updates.

Thank you, men, for all you do.
Helmet, out.

 

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10/8/16
Almost one year to the day from our relief efforts in Columbia, SC, and here we go again. Our brothers (F3), but maybe even more importantly, the communities where our brothers and sisters (God’s children) live are feeling the force and will soon be digging out from the devastation of Hurricane Matthew.

I am in contact with some of our coastal Pax and with members and leaders of my Church to try and get updates on needs. I imagine that there will be needs for donations, much like we had for Columbia (water, food, fuel, etc.), and also we want to organize work crews to go down as needed. At this point (10/8/16, 1700hrs), I know of many downed trees, lots of flooding, etc., but we do not know yet what can be done or when. Many communities (whole counties actually) have not started letting residents back in yet.

Here is what I need from you. I need to know if you can plan to go down with crews sometime in the coming days and weeks to administer relief. This will likely consist of delivering supplies, clearing roads, removing debris, and gutting homes and businesses that were flooded. We will need tools, strong backs, and donations. As soon as I know more, I will amend this post.

Again, at this point, if you can comment on this post, or DM me on Twitter, as to whether you can go and what days, that will help to start. Also, if you know of needs or people that are in those areas organizing efforts there, that would be great to know also.

Aye!

 

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Mile Repeats at Laces Out

  • QIC: Sir Topham Hatt
  • When: 09/29/16
  • Pax: Boeheim, Rooney, Deacon, Old Bay, Blades, Cakeboss, MacGyver, Hi-Hat, Sir Topham Hatt
  • Posted In: Laces Out

9 Pax took to the track for some mile repeats on a beautiful morning at Laces Out.

The Thang:

WU: Mile warm up pace around the track.

Run 1 mile at a 10k or 5K race pace.  Quarter mile recovery.  Rinse and repeat until 5:45.  Slow cool down mile to close it out.  I believe some got 3 or 4 in?

NMM: Sounds easy but mile repeats hurt.  I’m glad I was recovering and got to take it easy. The rest of the pax had the honor of chasing Blades around the track most of the morning.  Blades is new to The Fort coming from Metro but not new to running I assure you.  Glad to have you and hope to see you back!

It was good catching up with you Cakeboss and Deacon.  I asked Deacon how Ray was doing (The 7 yr old boy who passed away last Wednesday night who was in Deacon’s Lifegroup).  Not knowing at the time that Ray had gone to be with his Creator just a few hours before.  I only had the privilege of meeting Ray once.  But being around him for that short time really showed me how precious life can be.  Even though my time with him was short, his passing has really rocked me.  The death of a child is something I have a really hard time wrapping my head around.  So many questions why an innocent sole would need to be taken early.  This is one that constantly challenges my Faith in the Lord.  I know I have to trust in God and his plan is the right plan even if it makes no sense to me.  Matthew 19:14  Deacon said it’s funny how I kid like that ends up teaching you about Faith and Grace thru God.  #perspective  Thank you Deacon for the impact you made on Ray’s life.

Prayers for Ray’s family as they deal with their loss.  Also Cakeboss’s sister and her battle with cancer.

Announcements: read the newsletter

Until next time

STH

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Laces Out-Speed Work by the slowest PAX member

  • QIC: Cake Boss
  • When: 09/15/16
  • Pax: Freebird, High Hat, Double D, White Lightning, Rebel, Old Bay, Mr. Clean, MacGyver,
  • Posted In: Laces Out

9 PAX showed up for YHC’s sped work on the track. I really don’t think there is a slower PAX member than me, but I know where to go for my information. Senator Tressel seems like he knows his way around a track so I picked his brain a little…..no I mean a little….and got a plan together.

Here we go:

Warm Up:

  • Toy Soldiers across field
  • Hip Swings (in and out)
  • Toe Touches
  • High Knees
  • Butt Kickers
  • 1 lap around track

The Thang:

Ladder Up and then back down if time:

  • 200’s (1/2 lap) x 2
    • 1 Run Hard
    • 1 Mosey
  • 400’s (1 lap) x 2
    • 1 Run Hard
    • 1 Mosey
  • 600’s (1.5 lap)
    • 1 Run Hard
    • 1 Mosey
  • 800’s (2 laps)
    • 1 Run Hard
    • 1 Mosey
  • Reverse Ladder if time allows

Cool down:

Stretching:

COT:

Good times were had by all. Was good to have mix of speed and not so much speed out there. Appreciate the PAX that came out as a track workout by YHC is scary, but I feel we all got good work in.

Peace!

Cake Boss

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Laces Out – Old School Style

  • QIC: Old Bay (Imprompt Q)
  • When: 09/08/16
  • Pax: High Hat, Chickenhawk, Macgyver, Old Bay
  • Posted In: Laces Out

With the BRR launching tomorrow, most of the LO regulars were tapering, and the result was a relatively low attendance count. But the 4 of us where there to run, no matter what the count was. And everyone had headlamps, which was especially useful for the route YHC had in mind.

The plan was a simply out-and-back run with nothing fancy by way of speed work or hill repeats. Here’s the route:

– Left on Munn
– Left on Harris
– Right on Spratt
– Straight on Brickyard (as opposed to veering right to stay on Spratt)
– Turn around at dead end of old Brickyard

The stretch on Brickyard is very dark…for now. That is where Mega Home Builders is building 100,000 house in the coming months (or something like that).

The pax kept a strong pace, and we got back by 5:50 for a few minutes of stretching.

Moleskin
First and foremost, godspeed to the BRR pax. We hope you mountain goats have as much fun as possible climbing those hills. Prayer request was also made for High Hat’s M in recovery from a recent medical procedure. Chickenhawk also discussed how counter-culture Grace (our 3rdF word of the month) is. So true, especially in certain areas of our lives, like competitive sports.

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#Fast5 Training @ LO

  • QIC: Zima
  • When: 09/01/16
  • Pax: Zima (YHC), WhatDid, Hi Hat, Bonsai, Shady, Longshanks, Chaser, Old Bay, Blades, Pusher, Santini
  • Posted In: Laces Out

11 Pax posted to this week’s episode of Laces Out. And what an episode it was. This was my 2nd Q in 12 hours having Q’d Ruck n Gun the previous evening. To be honest I was a bit tired and a bit sore. But that all would give way in about 20-30 minutes where I would be experiencing light-headedness and an overwhelming urge to throw up. Is this a track workout? I have no idea but we ran on a track, so yeah, I guess! Pusher and Santini hit the road while the rest of us moseyed to the track.

THANG
0500 Disclaimer
0501-0515 Warmup
0515-0545 Fast 5 Training* (see below)
0545-0555 Cool Down
0555-0600 Stretch

*Fast 5 Training
YHC got it into his head that it would be a great idea to simulate the Fast 5 this morning on the track. There were 9 of us but Longshanks wanted to run around the track with a sandbag, so we left him to that. 8 Pax partnered up in two’s. Partner 1 runs a lap as fast as he can and then hands off to partner 2. While Partner 2 is running the lap, partner 1 is recovering. We did this for 30 minutes and it was vomit-inducing. You can call it speed work. You can call it stupid. I call it #CSAUP. I think everyone left better than they came.

NMM
– Hi Hat and WhatDid are #fast
– Old Bay is a machine. He’s a good pick up for a Fast5 team
– Longshanks did a little of everything. He’s got a Spartan next week at Fort Bragg. Good luck buddy!
– Max HR for me was 201 (is that good or bad)
– Great to meet Shady and Blades (hope they come back ;))
– Chaser is a great partner. I’m not saying he’s slow I’m just thankful for the recovery periods.

Announcements
– Invergence
– The Forging
– Spud Disc Golf Clinic
– All this and more in your Newsletter (which you should be reading)

Praise & Prayers
– Prayers for Zima 2.0 and some behavioral things going on
– CSPAN’s daughter
– CSPAN’s dog (seriously)
– CSPAN
– Prayers for families

I Had a Great Time. Thanks STH for the Opportunity!

Zima Out

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PRE-BLAST: 4th Annual The Fort Invergence!

On September 30, come and join your F3 brethren from Fort Mill, Tega Cay, Lake Wylie, York, Rock Hill, and Indian Land as we celebrate four years of F3 in the Fort Mill area.   We will have a great meal and enjoy presentations from our local F3 leadership,  Aye, men, this is a great opportunity to learn more about F3 and get together with your brothers  in a relaxed, non-sweaty setting.  It’s a ‘can’t miss’ event so mark your calendars now and plan to be there!    No M’s on this one – just the Pax.

What:  Fort Mill Invergence (4th anniversary party)

When:  Friday, September 30, 5:30PM

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:

4th Annual Fort Mill Invergence Dinner Sign Up

 

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7/21/16 – Laces Out – BRR 10K Time Trials

  • QIC: WWL/Boeheim
  • When: 7/21/16
  • Pax: Boeheim, Tesh, Zima, DD, Rooney, Slumlord, Geronimo, Bear Grylls, High Hat
  • Posted In: Laces Out

8 pax posted to Laces Out, BRR 10K Time Trial Series edition, with an 0500 launch, plus 1 time keeper and 1 tardy launch 0515, so 10 in total.

Boeheim lead a quick warmup, we reviewed the course and started the clock.

Here’s the results (time is in Minutes:Seconds):
Boeheim – 47:18
Tesh – 54:29
Zima – 53:51
DD – 50:14
Rooney – 50:14
Slumlord – 54:10
Geronimo – 49:30
High Hat – 47:49
Bear Grylls – ~50 (he was the tardy pax)

It was certainly hot and muggy, o and the course was relatively hilly…

Strong performance by all.

Many BRR pax still need to post a 10K time, so we will have an makeup 10K run next week.

Yours Truly,
WWL

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Laces Out didn’t stop to smell the roses at Gardenia

  • QIC: Sir Topham Hatt
  • When: 07/07/2016
  • Pax: Double D, Longshanks, Hi Hat, Boehiem, Rooney, Spinal Tap, Old Bay, One-Niner, WWL, Repeat, Menthol, Sir Topham Hatt
  • Posted In: Laces Out

12 Pax challenged themselves for a few hill repeats up Gardenia on this steamy, humid, typical summer morning.

The Thang – 2 ish mile warm up to the top of Gardenia street in Baxter.  This was supposed to be an easy pace but for some reason we ran a little faster than planned.  I blame it on Boeheim, but he blames it on me.  Agree to disagree?  It’s always tough to hold back in the beginning when you’re so excited to run Gardenia.  After our mosey the plan was to run up Gardenia as many times as possible while circling the Cul De Sac at the end as recovery.

T-Claps to everyone for putting in a strong effort.  I believe several guys made it 4 trips up before returning the 2 miles to COT  (One-Niner, Spinal Tap, Hi Hat, Boeheim, Old Bay)

NMM: I have actually never run Gardenia but it’s reputation had me curious to head over.  After I checked it out on a map it was possible to make it over with some quality sessions and back.  This was a great workout especially with BRR looming.  I totaled 6.2 miles while others had more #mountaingoats.  Check out the Strava flyby of the workout…Pretty cool feature

It has also been about two months since Laces Out moved to FMHS.  I was nervous about the move since it has been a staple among AOs at The Fort.   However, since we now have such a big running contingent among the pax, the track sessions mixed with the longer road routes has been something to help increase speed and endurance.  This will be a great AO to sharpen your running skills and become a stronger, faster runner.  I look forward to seeing the progress at this new location.  I also want to thank the pax who have stepped up to Q here.  Track sessions are new to many of the pax (including me) so a big Thank You for stepping out of your comfort zone to lead the workouts here!

Announcements: 2F picnic 7/23, 24Hours of Booty, Jay’s run 7/22, Read the newsletter

Prayer Request – Hi Hat’s wife, Double D’s coworker’s son, Menthol’s Grandmother, Sir Topham Hatt’s father

Honored and Blessed

Until next time….

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