Category: Laces Out

The Fort Logo Redesign

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Pax

On September 30th, we will be celebrating the 4th Anniversary of the F3 the Fort with the Invergence held at Anne Springs Close Greenway (more details to follow). Since the inception of F3 in York County back in 2012, our region has seen tremendous growth and now hosts over 750 Pax across Fort Mill, Tega Cay, Rock Hill, York, Lake Wylie and soon Lancaster.

The original design of the Fort logo completed by Bounty Hunter has been a stalwart throughout this growth. However, it is time to update the logo to further represent all of the Pax across the region.

Beginning immediately, YHC is asking for all of our creative Pax to submit a new logo design to represent our region. All submissions should be sent to thefortf3@gmail.com. Submissions must be completed by July 31st. This will allow for an F3 Mudgear t-shirt order to be completed by the Invergence.

Entries will be shared below. The winning submission will receive a free t-shirt courtesy of the Fort region.

Thanks in advance for your help! See you in the gloom.

Current Entries:

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Omaha at Laces Out

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  • QIC: Gears (YHC), Spud
  • When: 06/30/16
  • Pax: Sir Topham Hat, Boeheim, Old Bay, Corruption, Longshanks, Bing, Freebird, Hi-Hat, Nacho Libre (FNG), White Lightning, Mr. Clean, Fishsticks, Bolt, Spinal Tap, Chaser, Sweeper, Razzmatazz, Cakeboss, CSPAN, Backdraft, Spud (QIC), Mary Lou, One Niner, Gears (QIC)
  • Posted In: Laces Out

24 Men Showed Up for what they thought would be a track workout.  YHC had never done a track workout, so I turned to the professional, Spud, for advice and what turned out to be his VQ (co-Q).  Unfortunately the track was being demo’ed for resurfacing, so we had to call an Audible.

 

The Thang:

Mosey over in front of old Riverwalk Elementary carpool lane.

A few laps with warm ups (Backwards Run, High Knees, Butt Kickers, Karaoke, etc).

6 400’s + 200’s – One lap (400) at 10k pace, 1/2 Lap (200) at Jog.  Repeat 6 Times.

6 Laps running Straights and jogging Curves

2 Laps of Cool Down then Mosey back to lot by stadium.

Some static stretching to finish out.

 

NMM:

Strong work by all.  Good times at a great AO.  I highly recommend trying out the track workouts if you haven’t done them (even if this one wasn’t strictly “track”).

 

Honor to Serve.

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Humility, Part III

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  • QIC: Deacon
  • When: 6/23/16
  • Pax: Old Bay, Cerrano, McGyver, Spinal Tap, Riddler, Deacon
  • Posted In: Laces In, Laces Out

 

Riddler and YHC posted at Laces In. We scratched the boot camp and went to Fort Mill High School’s track for speed training.  

 

Old Bay, Cerrano, McGyver and Spinal Tap went for a 4.5+ mile run.

Riddler shared his testimony which was a powerful story of God’s grace and mercy.

 

His faithwalk demonstrates how God can do more with a humble heart.

 

A man who lacks humility is arrogant with a hard heart. How can God plant seeds with their hard soil?

 

A man with humility is grateful with an open mind and heart. God plants seeds that bear fruit with their soft soil.

 

James 4:10 ~ Humble yourselves before the Lord, and he will lift you up.

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Laces Out on the Cake Boss Run Q

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  • QIC: Cake Boss
  • When: 06/9/16
  • Pax: Mary Lou, Rebel, White Lightning, Old Bay, Spitz, Lug Nut, High Hat, Mcquver, Boahiem, Twister, Sasquatch
  • Posted In: Laces Out

12 showed up, some at 5am and some at 5:10 or so, for a Road Run week at Laces Out. YHC is not the strongest runner in the PAX and actually I hate running, however it makes me better in some way. It pushes me to places and thoughts I don’t like and I over come them and so running in some sick crazy way makes me a better person to somehow to HIS work here on the Big Ball!!

The Thang:

Sasquatch led us in 10min of stretching while Spitz, Lug Nut and Twister were groaning and making some weird noises and comments. At one point I though the angry Muppets from the balcony had posted and were just making rude comments. Oh well….once we were all stretched out…..here was the lay out.

! mile run down Munn, to Harris, to 21, to front of School Entrance off 21.

Run the driveway up hill to island and back down…..fast group would run larger island, while slower group (me) ran the smaller island at old Riverview.

Hill repeats until about 0550 when PAX took 1 mile trek back to COT. I believe some hit 6miles while I know I was closer to 4.

Good Run for all and quality fellowship. All PAX should be proud of efforts and getting better.

Prayers for all the PAX recovering and getting well. Be there for your fellow brother in the Gloom!

Thanks Sir Topham for the Q. Honored and Humbled as always!!

CB

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I never get asked to Q Running Workouts

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  • QIC: CSPAN
  • When: 06/02/16
  • Pax: The Chaser, Long Shanks, Cable Guy, Sir Topham, Trojan, Boehiem, WWL, Hi-Hat (FNG), Fish Sticks, Bing, Repeat, Geronimo, & Corruption
  • Posted In: Laces Out

I rarely get asked to Q a running workout,so I always try and make them truly awful.

Disclaimer

Warmup

Line up on goal line for #Michigan
10 100 yard dash
8 80 yard dash
4 40 yard dash
2 20 yard dash
Rest
20 20 yard dash
4 40 yard dash
8 80 yard dash
10 100 yard dash

We did 30 yard races against each other to finish out our time

Stretch out and cool down

Prayers and Praise

BOM

Naked Man Moleskin
Awful workout and Q was gassed, blew up my hammy racing WWL…and I was winning…running is still not that fun, I love the hour format and the track. STH is fast and the venue change is awesome.

Be a better man today than you were yesterday,
AYE!
CSPAN

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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Pre-Blast for Memorial Day MURPH “FunHouse FunRun”

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If you don’t know by now, The Fort will be conducting the Annual Memorial Day Murph at NAFO high school (The Coop and Varsity AO).  This is a great opportunity to work out with The PAX to honor our service men and women. Post to your regular AO, then head over to NAFO for the double-down.  In addition to the workout, there will be awards handed out to those who perform at the top of the group.

However, there is one award that perked my ears, the Funhouse Pull Up award.  I assumed this award was for the PAX who increased their pull up count exponentially from the last go around (go search the last Fitness Test).  This was not the case.  ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)…..  “Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!”  So yes, YHC likes to modify.  Especially a freaking pull up. So why not “modify” the MURPH with a typical “FunHouse FunRun”?  Call it a triple-down.

So if you’re not afraid of modifying (CSPAN I see your “burpees” so I KNOW you love to modify) join me for this THANG:

Memorial Day – Monday, May 30th 0430

Start (Leg #1): 0430 at Trailhead Park in Tega Cay for a run to Flight Plan (Baxter Startbucks) ~ 4.2 miles

Leg #2: Flight Plan 0515 (YHC the Q) – I will find a suitable 4.5 mile loop that will get everyone ready to go do the MURPH- Total so far ~ 8.7 miles

Leg #3: Run to NAFO 0600 – There will be little time for COT at Flight Plan for those on the #FunRun, so I may hand this off to someone staying behind.  We must get on our horses and head out to make the 5.5 miles to NAFO in 50 minutes before the MURPH starts. The route is down 160 and take a left on 21 and then a right on 460 to NAFO. – Total so far ~ 14.2 miles

Leg #4: The MURPH – 1 mile run, 100 pull ups, 200 push ups, 300 squats and a final 1 mile run. Ugh. So final total mileage ~ 16.2 miles

So join YHC to “modify” your typical day.

 

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LILO – 16 in 5 out for a Hand of Blackjack

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  • QIC: Cake Boss / Boehiem
  • When: 05/12/2016
  • Pax: Old Bay, Figerro, Corn Hole, Boeheim, Airborne, Corruption, Solid State, Flat Tire, Mainframe, Cha Ching, Lil E, Night Crawler, Craw Daddy, Sparkplug, Atticus, Pusher, Mcgaver, Sir Topam Hat, Longshanks, One MIA from COT
  • Posted In: Laces In, Laces Out

The PAX moseyed into the park….its been a long week and we are a day away from the weekend. We are all ready to get to Friday but we need to take the Daily Red Pill first. A good PAX came out and it was awesome to see Spark Plug post on a Thursday….all the way from Tega Cay! Airborne walked up on YHC spitting out comments about sissy mitts and how real men don’t wear them….whatever!! 0515 Hit and the disclaimer was given and away we went.

The Thang:

Mosey up parking lot over to springs lot and do the wall sit while waiting on the 6. DId a set of shoulder press while sitting and then mosey to end of parking lot for warm up.

  • Butt kickers down
  • High Knees back
  • Karaoke down
  • Karaoke back
  • Bear crawl first 3rd, run 2nd 3rd, bear crawl last 3rd
  • Bear crawl first 3rd, run 2nd 3rd, bear crawl last 3rd

YHC brought up the theme of the month being Marriage. However I talked about the view from our 2.0s and how what we do and how we carry ourselves is what our 2.0 will think is the model for marriage. So disrespecting M’s, or not honoring our M’s will be what 2.0s think is normal. Also, Eph 6 says for Children to Honor their Father and Mother. How can they honor us, if we can’t honor each other???

Mosey to the springs building for extended warm up

  • 25 dips and 15 derkins
  • Rinse and Repeat

Mosey to the springs front parking lot

YHC had left a gift for the PAX. A whiteboard weinke and deck of cards. The deal is to flip a card and do the exercise assigned. Each PAX participates and flips a card. Here is the gig:

  • Ace = 10 Plank Jacks
  • Jack = 10 Squat Jacks
  • Queen = 10 Lunge Hops
  • King = 10 Burpees
  • Spades = # on card of LBCs
  • Hearts = # on card of Box Jumps
  • Diamonds = # on card Diamond Merkins
  • Clubs = # on card of Jack Webs/Sprawls

We made it 2.5 times around the COP. Lots of mumble chatter and fun as Pusher let those know who was his friend and who was not. The poor lawyers were getting thrown under the bus.

Mosey back to Springs Wall for quick wall sit, then mosey to COT.

0600 on the dime and the Laces Out clan was back and so we counted off and did namearma and fun was had by all!!

Thanks Twister for the Q.,…..wait…..where was Twister?? The site Q was MIA!! Dang man you let the wolves in the sheep yard…..nobody standing guard…..door wide open!! Hope the fart sack was worth it!!

Prayers for all those who have lost hope!! It is found in the one who gave it all for us to have life here and for ever with HIM. Never forget that and hope is always alive!

Cake Boss Out!!

 

 

 

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FNG Friendly #LacesIn plus #LacesOut Nonsense

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  • QIC: Crab Cakes
  • When: 05/05/2016
  • Pax: Dark Helmet, MacGyver, Chicken Hawk, Flat Tire, Lil'E, Cable Guy, Atticus, CSPAN, Rock Thrill, Beacon, Leg Breaker, Clark Kent, Birdcage, Night Crawler (FNG), Jekyll, Tesh, Maximus, Rooney
  • Posted In: Laces In, Laces Out

6 fast pax posted to #LacesOut and decided to run long distances in various directions.  No one could quite describe it.  Only Jekyll really knows.  Everyone looked tired, I guess.

13 strong pax posted to #LacesIn and decided to put in work to be perfect at merkins and sprints.  Aye!  Here’s how their morning went.  Full disclaimer and we were off.

Little baby jog to the side lot on 160.

Dynamic Warm-up:

High Knees

Butt Kickers

Toy Soldiers

Bird Dippers (I think?)

Side Shuffles up and back

Karaoke’s up and back

World Wide Leaders (power skips!)

Long Strides

50% sprint up and back

100% sprint

Warm-up Over

Little baby jog to the visitors lot on 160

3 rounds of The Perfect Merkin

AMRAP in *perfect* merkin form.  As soon as you break form – run up the path to the road and back around for next round.  Your reps should go down significantly each time.  Focused on form.

Little baby jog to the open field next to Veteran’s Park

Rugby Sprints x 5 with LBC’s, Merkins, Mountain Climbers, Peter Parkers, Merkins

Rinse and repeat.  (crowd pleaser)

Partner up – size kinda matters

2 rounds of Partner Push/Sprint/Push

Partner 1 pushes Partner 2 half way then sprints the rest of the way and back and then pushes Partner 2 again back to the start.

Flap Jack then rinse and repeat (another crowd pleaser!)

Little baby jog back to the side lot on 160 for 6MOM with Merkins.

LBC’s, Merkins, Flutters, Merkins, LBC’s Merkins

COT

Fantastic work by all pax this morning.  Including the FNG – welcome Night Crawler!  We did lots of merkins and did lots of sprints. May not seem like much but it was a lot of You vs You out there and men were testing themselves.  Look at the list of pax below – they all pushed themselves to be better.

Announcements – lots of things going on right now.  Check your newsletter and GET INVOLVED!!!!  Life is too short to sit on the sidelines.  Lil’E committed to a GORUCK Challenge for crying out loud!  Now that’s getting out of your comfort zone right there.  Follow suit!

Prayers for our pax and the stress involved in our “work lives”.  It can seem like the end of the world and we must work through it while staying at peace for our loved ones around us and keep our faith in the darkest hours.  Prayers for Paige Thompson (Flat Tire’s M) for sharing her story during tomorrow nights Kick Off Party for Kickin’ It Carolinas.  Always prayers for those pax that are injured – reach out to someone who you haven’t seen post in a while.  They may be waiting for someone to do it.

Always an honor to lead such a great group of men!  Thanks for the opportunity.

 

Took us out with The Prayer of St. Francis de Sales:

 

Be at Peace

Do not look forward in fear to the changes of life;

rather look to them with full hope as they arise.

God, whose very own you are,

will deliver you from out of them.

He has kept you hitherto,

and He will lead you safely through all things;

and when you cannot stand it,

God will bury you in his arms.

Do not fear what may happen tomorrow;

the same everlasting Father who cares for you today

will take care of you then and everyday.

He will either shield you from suffering,

or will give you unfailing strength to bear it.

Be at peace,

and put aside all anxious thoughts and imagination.

Amen

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