Category: Millllkshake

Last chance to order a FORT Region shirt (new colors)

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We will be doing a redesign of the FORT logo later this year, so this is your last chance to order the current FORT design before then. Think of it as a way to say you are a FORT region original before all the newbies arrive. For all of you wondering if we would ever have another option other than gray, you are in luck. MudGear just released red and royal blue!

The MudGear obstacle race jersey fits close to the skin without compression (tapered cut). Its highly breathable, wicks sweat, and has excellent drainage capability. This is the style all regions wear across this great nation of ours. Don’t you want to be a great American? Aren’t you proud of the hours of pain and gallons of sweat you lose with your F3 brothers? Why wouldn’t you get this shirt? Also available in badass black (standard F3 Nation uniform color for our workout ninjas). Is it visible to oncoming traffic at 0515? Nah. Does it need to be? Meh. Will you blend in with your surroundings? Probably. Will you look good wearing it? Heck yes!

Price: $33 (MudGear red, blue, black)

Also available is the black Sport-Tek Adult Competitor Tee. This one is lightweight, moisture-wicking, and breathable. It has a looser fit. This is the more cost-effective version. Not as durable, but just as sweet. Ladies cannot resist a man in black. Heck, there was even a movie (or 3) about men in black. Don’t you want to impress the ladies? Why wouldn’t you want to rock out a bad mama jama black F3 shirt? Show the CrossFitters what a real shirt looks like on a real #HIM! I hear it actually makes you do better merkins.

Price: $24 (Sport-Tek black)

The grey on black looks pretty sweet. Last day to order is 4/3/16. To save you shipping charges, I’ll deliver them to you when they arrive in late April. Get them before they are gone! Don’t look back on this and say, “I wish I would have gotten the shirt.” Just click below and order it now. Operators are standing by. Do it!

F3 The Fort Shirts Pre-Order

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Prison or Paradise – Five Alive at the Yard

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  • QIC: Solid State
  • When: 03/19/16
  • Pax: Magnum, Shelby, Freon, Cash, Solid State
  • Posted In: Millllkshake, The Fort

With several regulars at the P200 and out with father duties, the pax was lean (were lean?). Five noble ones showed up to hit it this morning.

This was the first Saturday since the time change, this and the overcast skies cast a special gloom to the AO. It was dark like a weekday post. Sweet!

The Thang:

Warm up

  • 20 SSH
  • 10 Windmills
  • 15 Imperial Walkers
  • 25 Moroccan Night Club

Mosey around the North wing to the parking loop…

Split into two groups…

  • Mountain Climbers while the first group runs the parking loop, flapjack on return
  • Peter Parkers while the first group runs the parking loop, flapjack on return
  • Parker Peters while the first group runs the parking loop, flapjack on return

Mosey to the East Playground for more fun…

  • Swing crunches while the first group runs the big loop around the playground flapjack on return
  • Repeat for a second round!

Mosey to West Playground…

  • Step ups on square picnic tables
  • Repeat for a second round

Mosey back to East side, then around to the parking lot near the middle school field…

  • Peoples chair, everyone counts 10 (50)
  • Alligator crawls – 10 yds. Return to start, repeat 3 x
  • Peoples chair, everyone counts 10 (50)
  • One more ‘gator crawl and we’re out!

Mosey to the middle school delivery dock, find place on the variable curb that matches your appetite…

  • Box jumps to curb 15 count
  • Dips to 15 count
  • Box jump to 10 count
  • Dips to 10 count
  • Box jump to 5 count
  • Dips to 5 count (slowly)

Mosey to tunnel hallway…

  • Group 1 – Sprint corridor to mid-point, stop and squats until group 2 joins up
  • Group 2 – squat until group 1 reaches mid-point, sprint to catch up with them
  • Repeat stop and go to end of tunnel, then to end of path
  • Turn around, repeat scheme with only two stops and lbc’s while waiting

Next we celebrated “the Yard” with Prison Push Ups

Follow that up with BTTW (thanks Shelby) – each person counting 10, stop when the either everyone counts or the first person comes down.

Pax Choice Mary

  • Freddy Mercury – x15
  • Elbow Plank – 50 count
  • Flutter kicks – 15 count
  • Box cutters – 15 count?
  • WWII sit-ups – 10 double count

That’s a wrap, mosey to COT

NMM:

Today we ran a lot of circles. This could be a metaphor for some of the activities in our lives… day in and day out. Just like working out today, it was up to you to decide and take action for how you were going to hit it. Lead yourself every minute of every day…

A smaller tribe this morning meant we could get more done, and we packed it in. Great effort by everyone. This is an awesome site with new ways to use the geography popping up every week. Thanks for the opportunity!

————-
Sign up for the mud run in the next two days… reach out to Spiderman or Crash

Much support for the P200 pax and their CSAUP. Check the newsletter for additional updates and to be ready if CSPAN is on Q (lol).

Prayers for colleagues heading into the job field.

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I think you should read @F3TheFort newsletter

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  • QIC: CSPAN
  • When: 03/12/16
  • Pax: Duke Nuke'm, Mash, Old Bay (Runner), Solid State, Vanilla Ice, Destiny, Mary Lou, Magnum, Gopher, Freon, Hasselhoff, Rooney, & Shelby
  • Posted In: Millllkshake

Conditions were perfect and 59 degrees at launch

4 men from Seattle with us today, and good discussion on @F3Kirkland launch today

Disclaimer

Disclaimer that I still do not understand “moderate” and never have done much in moderation…see last 47 years as example…

And we were running, looping our way through the parking lots, and never got too far from our 6, and as always…we never left a man behind…zero #chatter today…zip…nobody…finally Destiny started talking with me…

Line up in parking lot of side of school for arkloader series and warmup sequence…they started waking up, minor Q chatter from Hasselhoff and Rooney…still very quiet

Mosey to basketball court

2 questions:

  1. Who gets the newsletter?
  2. Who reads the newsletter and can tell me the 3rd F Theme this month (Leadership)

The above was 100% on #1 and nobody new #2, so about 60 flying squirrels later…I think most of these men will read the newsletter

Mosey to side parking lot

10 times back and forth with Squats and SSH

Mosey back to basketball court for dip/step-up series repeat-o x four-o (crowd pleaser)

Mosey to COT

ABLAB at Flags

Name-O-Rama & Count-O-Rama

Prayer or Praise

BOM

NMM

I will always say to “read your newsletter”

Appreciate Old Bay for the opportunity to Q and all of his efforts in our weekly newsletter – well done my friend

Be a better man today than you were yesterday,

AYE!

CSPAN

 

 

 

 

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Don’t Worry! No More Bear Crawls.

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  • QIC: Crab Cakes
  • When: 03/05/16
  • Pax: Chedda, Hemingway, Twister (respect), Sasquatch, Solid State, Mainframe, Barry Manilow, M.A.S.H., Tesh, Gopher, Mary Lou, Gilmore, Destiny's Child (war baby), Destiny, Old Bay, Freon, Hasselhoff, Magnum (respect), Senator Tressel (respect)
  • Posted In: Millllkshake

20 of Fort Mill’s strongest pax put aside all anxious thoughts and imagination and decided to channel that energy we usually spend worrying about work, kids, marriage, aging parents, presidential candidates, saving for college, development of Fort Mill’s surrounding area, Syria, traffic on I-77, the culture of mediocrity that grips our great nation, (FILL IN THE BLANK OF WHAT IS BOTHERING YOU), etc.  into this workout that is right in front of us.  For we need to have #3rdF that the Sky Q will care for us today and everyday and He will either shield us from suffering or give us unfailing strength to bear it (St. Francis De Sales reminded us of that).  So we went to attack it (minus Old Bay who opted for #F3RunningClub).

The Thang:

Little Baby Jog to the front parking lot for COP/warmup.

IW x 20

WM x 15

Toy Soldiers x 15

Low Slow Squat x 15 (with proper form demonstration by Sasquatch)

MC x 15

Merkins x 15 (with proper form demonstration by Sasquatch)

Moroccan Night Club x 50 (feel the burn!)

 

Little Baby Jog to the basketball parking lot

Extra Long Bear Crawl

Rinse and repeat – crowd pleaser

Partner-up for some Push-Sprint-Push

Rinse and repeat – another crowd pleaser

 

Little Baby Jog to the back parking lot

The Perfect Merkin (as previously demonstrated by Sasquatch)

AMRAP – keeping “PERFECT” form – then sprint around the lot  (You against You – and you won’t get a trophy for most “imperfect” merkins done so FOCUS ON FORM!!!!)

Rinse and repeat

Rinse and repeat again

 

Little Baby Jog to the front parking lot

Rugby Sprints x 5 with Flutters, LBC’s with feet on the ground, Rosalita’s, Hello Dolly’s, Flutters

 

Little BabyJog to the basketball lot for 6MOM

 

COT

 

Fantastic job by all the Pax killing a tough workout.  It was great to see The Yard in all its glory – great AO with tough as nails Pax members.

Remember that Sasquatch has a great injury prevention session planned for 0600 at Alcatraz this Saturday (March 12th).  If you haven’t listened to him share his knowledge – please do so.  He IS a professional.

Good luck to all the P200 Pax training for next weekend.  Godspeed and soak up the #2ndF.

Closed out with The Prayer of St. Francis De Sales asking us to –  Be At Peace.  Google it.  (us Catholics like to write down our prayers)

ALWAYS an honor to lead such an amazing group of men.  Aye!

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Hollow man Exorcism at the Mini Convergence

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  • QIC: Deacon and Chicken Hawk
  • When: 03/20/2016
  • Pax: Barry Manilow, Skinner, Rebel, Red Banjo, Magnum, Frost Bite, Twister, Double D, Lil E, Mcgyver, Main Frame, Gopher, Tesh, Hemmingway, Magic Man, Charger, Gilmore, Assassin, Freon, The Speaker, Cheddar, Old Bay, Quick Books, MP
  • Posted In: Millllkshake, The Fort
Twenty six men converged on Leroy Springs Rec Complex from the Yard and The Fort typical work outs.  On a morning, that had no expectations other than Deacon and I expected at least 2 Yeti-less warriors but 26 exceeded expectations.  It was a great morning with temperatures in the upper 40s which was gloom weather that was much appreciated. Thank you to all the Pax for the opportunity to lead the group through some exercise for the mind, body and soul!
The THANG

Mosey to the parking lot in the front of the building.

Warm-up: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Calf Raises (40x)

Mosey to the tennis courts.

People’s Chair (5x), Extreme CDDs (15x). Rinse & Repeat (3x)

Mosey to the parking lot near the tennis courts.

One partner runs around the islands in the parking lot. The other does exercises then alternate until the team of two has done: Freddie Mercuries (200x), Donkey Kicks (60x), LBCS  (300x)

Mosey to tennis wall

Partner 1 –  balls to the wall

Partner 2 – 15, 10, 5 Burpees

Rotate after each round of Burpees

Louis Zamperini – Count off my 3s and individually go through 2min pain stations.

3 stations (2 minutes each)

  Run Steps (10 squats at the bottom)

     Round of dips and leg lifts between rounds

  Run Bases ( 10 bomb jacks at home base)

      Round of Boats and Canoes and Dying Cockroaches

  Push sled (Merkins when not pushing)

 Mosey to COT
….

Moleskin:

We discussed this month’s 3rd F focus of love during our workout today. Men often run from the “love” topic because we’ve been taught to be emotionless since our youth. When we were boys, we were told to “walk it off” or “stop crying” when we got hurt. Most boys are raised to be emotionally hollow men.

Men have learned harness our  emotions. It’s problematic when we release bottled  emotions negatively (e.g. rage, alcoholism and other addictions). What if we could use our emotions for good?

An example of someone using their  emotions for good is the 22 girl who saved her dad by lifted a car to save her dad. She found her dad pinned under a car. This young lady channeled her emotions into a rage that gave her the strength to lift and fling the car off her dad. See the story here. https://youtu.be/kzb23873nA4

Are you using your emotions in negative or positive ways? Be aware of your emotions and tend to the emotional needs of others.

#NoMoreHollowMan

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What True Love Looks Like

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  • QIC: Rebel
  • When: 02/06/16
  • Pax: Magnum, Rooney, Boeheim, Chedda, Barry Manilow, Freon, Paula Dean, FrostBite (FNG), Charger( FNG), Gilmore, Quick Books, Gopher, Longshanks(drop in visit), Rebel (Q).
  • Posted In: Millllkshake

With the excitement at an all time high for the Panther’s heading into the Super Bowl Sunday, I thought I would have a Panther themed workout designed for the Yard.  A teaser was sent out on twitter the night before listing 18 players and their #….how could this be used in a workout?  12 men took the bait and joined me for some Panther Pain at The Yard!!!

With 2 FNG’s present a thorough disclaimer was given and we were off for a mosey to the back of Elem School. Circle for SSH, IW, Windmill all IC, began mosey back with buttkickers, high knees and toy soldiers. Mosey back to bus lot. Series of shuffle right & left and karaoke right & left across lot. With warm up complete, we moseyed to wall where the Panther Players were posted.

The Thang:

18 players were selected for the 17 current wins this season and the anticipated 18th win in the 50th Super Bowl. The players jersey number was listed which would represent the number of reps for each exercise. The exercise was pre-determined and placed in a bowl for random drawing by the Pax. Below are the exercises listed by player number, but completed on a random drawing. Funny how the last exercise for 88 reps was actually chosen last. Maybe the hidden message was to Finish Strong and don’t give up!!!

  • 1 – Cam Newton = 1 minute plank
  • 3 – Derek Anderson = 3 station suicide
  • 8 – Brad Nortman = Burpees
  • 9 – Graham Gano = Diamond Merkins
  • 10 – Philly Brown = Donkey Kicks
  • 11 – Brenton Bersin = Full sit-ups
  • 13 – Kelvin Benjamin = Mtn Climbers
  • 14 – Joe Webb = CDD
  • 17 – Devin Funchess = Wide Arm Merkins
  • 19 – Ted Ginn Jr. =  Monkey Humpers
  • 20 – Curt Coleman = Merkins
  • 24 – Josh Norman = Squats
  • 27 – Robert McClain = Russian Twist
  • 28 – Jonathan Stewart = Dips
  • 35 – Mike Tolbert = Calf Raises
  • 58 – Thomas Davis = LBC
  • 59 – Luke Kuechly = Moroccan Night Clubs
  • 88 – Greg Olsen = Overhead Claps (crowd favorite especially being last)

So the selection process began, after 3 exercises we would mosey around the lot and come back for 3 more. First mosey was Indian run with 5 SSH, 2nd mosey around the bus lot, 3rd mosey to the driveway post separating entry and exit lanes for some fast feet agility weaving between the posts, 4th mosey around bus lot.  Running out of time, we powered through the remaining exercises and as luck would have it, the last ticket pulled was #88 for o/h claps. We had a special drop in appearance by Longshanks as he had worked out at WEP and ran to the Yard for a few minutes and then off again, #yeti.

With a 7:00 start time this morning it gave me time to think about the word Love for February and how I would bring this message into the Yard this morning. As I turned to Feb 6th of my daily devotion, my message became clear. Today the devotion title is “What True Love Looks Like”. Based on 1 Cor 13, we often hear this read at weddings about love is patient, love is kind…..Love never gives up, never loses faith, is always hopeful and endures through every circumstance. As I read this I thought about how I love and many times I love with expectation of receiving back.  We see so much today that confuses love with affection.  We should follow the example of Christ’s love, by loving unconditionally, others-centered and enduring. Show love by being active in the lives of others (spouse, family and friends). Talk to them and, more importantly, listen to them. Invest your time and your attention. Real love changes lives, including yours.

If you have been searching for a daily devotion book, I would highly recommend Uncommon Life by Tony Dungy. It amazes me how daily messages can be so on point to the message needed for that exact day. God has a message for each of us, if we take the time to spend time with Him and LISTEN!!!

i enjoyed being able to Q this morning in substitute for Stang and meet some guys I have not met before. It was my first time as Q when FNG’s showed up. The Yard is a great site that offers many options. Announcements were made and prayers/praises were lifted. Praise for Boehiem and C3PO.  Prayers for the day, that we can show unconditional love in our homes and community and let God’s love be seen in our actions.

Rebel

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Taming the Dragon in York – Recon

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The re-con operation of York Comprehensive High School was a success. So much so we have upped our hard launch date of F3 York to February 6th 2016 0700. Be there with your #EH’ed #TurkeyPunched #sadclowns!! However on this day 19 PAX including 1 FNG showed up to break ground on #F3York.

THE THANG:

The YCHS campus has so much potential for pain stations we barely scratched the surface. After a standard warm up we moseyed over to the YCHS Navy JROTC obstacle course where there was so many options YHC couldn’t think of what to start with first.  There is a dip bar where we did a variation of real bar dips, then CSPAN suggested we do a dip race which for those of us who still suffer from gravity issues was a real humdinger.

While half the group dipped the other half did a set of merkins and sqats at what I’m going to call the poles of pain.

The cargo net was a challenge of balance for all. There was a lot of mumble chatter about making sure everyone had good dental plans.

Next Bear Crawls under another station made of black culvert pipes. We all enjoyed watching Burgundy do his best Luke Kuechly impersonation, for one hopping over the waist high hurdles.

After a short mosey YHC handed off to Apache to take the reigns for a moment and it wasn’t very long before he found a painful Jacobs Ladder hill.  At the bottom Merkins at the top Burpees 5 to 1.

After a short mosey our man Pusher saw potential in a walk way with walls so BTTW & People’s Chair killed for a few rounds.

Mosey back to the COT for Menthol’s calf killing 200 SSH

For the last minute, Turbine threw in a half a parking lot of low country crab crawls for good measure.

All in all this, AO has huge potential for Turkey Punching the men of Western York County. Also now with Royal Site Qing Lake Wylie soon, this will be just like Operation Anaconda (Little Civil War Reference if you get it) squeezing the men of York County into taking the red pill towards becoming #HIM.

Afterwards and until further notice #coffeeteria will be held at Sandy’z (formerly Pope’s at the White House) across from the Moss Justice Center.  During this coffeeteria a #F3York board meeting was held and the vote was unanimous that this AO will be named #TheDragon for the historical reference that the York High School mascot years ago use to be the Green Dragons. We though Cougar would be more fitting for a FiA name. (Oops I said that out loud).

Check the Q List – Apache and I have already threw many of you to the Dragon. https://docs.google.com/spreadsheets/d/1mfnvJ9faf5NVFU9afWW4IDWBxJglS-4YFzZx39RGa4M/edit#gid=1726409880

Lets do this!

-Popeye OUT!

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Tour Bus stops at THE YARD

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  • QIC: Barry Manilow
  • When: 01/30/16
  • Pax: Twister, Rebel, Old Bay, Anchorman, Rooney, World Wide Leader, Magnum, Freon, C-3PO, Backdraft, Shelby, Quickbooks
  • Posted In: Millllkshake

A baker’s dozen at THE YARD for some playground fun and the “5 Points Mystery Tour”.

standard disclaimer, no FNGs (and no burpees)

Mosey to the back, around the bus loop and back to the main lot for warm up, keep moving …
butt kickers half way and jog it out to the other side, turn around
high knees half way and jog it out, turn around, you get the picture, 1/2 and 1/2 also with squat walkers, toy soldiers, karaoke L, karaoke R, windmill walkers, pull knees to chest, bear crawl, imperial walker walker, inch worm, broad jumps, shuffle L, shuffle R

Mosey to the end of the lot by the football field, 3 cones set up
LBC x 10, run to the 1st cone, merkins x 5, back for LBC x 10, to the 2nd cone for merkins x 5, back for LBC x 10, to the 3rd cone for merkins x 5, back for LBC x 10. Fast guys keep going while the six finishes up.

Mosey back to the big lot for the 5 points. In the 4 corners and in the middle are 5 points, with a station at each point. Each station has an ‘toy’ and 3 boards with instructions on the bottom. PAX runs to a random point and the first to arrive flips the block of choice. Each block contains instructions for the first to arrive, and the rest of the PAX, or for everyone at once.

Foam Football Corner:
1. 1st to arrive plays catch (20 catches) with a friend, while the PAX does plank-o-rama
2. Wall sit for all with end to end bear crawl for all
3. All 15 x mountain climbers

Volleyball Corner:
1. 1st to arrive bounces to ball against the wall 5 times while the PAX does balls to the wall
2. Circle up, all 20 x squats while the ball is passed across the circle
3. whoever did not do BTTW the first time, does it while all the PAX hits the wall twice with the ball

Basketball in the middle:
1. 1st to arrive, 20 bounce passes with a friend while PAX does bombjacks
2. 1st to arrive must make 5 baskets while the PAX does Carolina dry docks
3. 1st to arrive must make 5 baskets while the PAX does Freddie Mercurys

Barbell Corner:
1. 1st to arrive does chest presses while the PAX does 15 x monkey humpers
2. 1st to arrive does 5 curls each arm while the PAX does merkins
3. 1st to arrive hands the barbell off, recipient does bell squats while the PAX runs to the school and back

Hula Hoop Corner:
1. 1st to arrive hula hoops (tries too) while the PAX does 20 seal claps
2. 1st to arrive and a friend does 10 Kneetar N’Diayes while the PAX does SSH
3. 1st to arrive does bunny hops in and out of the hoop while the PAX does 15 LBCs

mosey to the area near the dock with a ledge
5 x step ups, run 1/2 way across lot, 5 CDD, back for 5 step ups, to the other side of the lot for 5 bombjacks, back for 10 step ups, 1/2 way for 10 CDD, back for 10 step ups, to the other side for 10 bombjacks, and back

wrap things up with 12 x dips, 13 x incline merkins, 14 x Freddie Mercurys, back COT

Announcements, Prayers and Praise … grab the newsletter, thanks to Anchorman for taking us out.

Thanks Old Bay for the opportunity to lead.  THE YARD is a great (relatively new) AO with a ton of opportunity for a fun, moderate Saturday. If you have not come out, give it a try.

Looks like we made it,
Barry Manilow

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PRE-BLAST: Uptown Lunch Gonna Funk You Up…

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Oh me, oh my…
The revival begins on Feb. 5 at 1130, and will continue on the First Friday of EVERY month going forward. PUT IT IN YOUR CALENDAR.
Location: Jason’s Deli in the Epicenter Uptown.

The 2nd F Uptown lunch had sputtered and maybe even stalled, but just like two good F3 men who don’t know when to quit (yes sir, may I have another?) Italian Job and YHC decided it was time to get serious and make it a thing again. (Because somewhere in my brain-damaged mind, seeing you fools in the Gloom isn’t enough…)

BUT! You say, can’t we go somewhere else? Jason’s Deli isn’t my favorite… Answer: It’s a free country. Do what you want. But WE will be here. Trust me, we wracked our brains to figure out the best spot based on seating capacity, price range, proximity, etc. This is the spot. The VSF is planted and this is the plan until further notice.
I mean, I get it. Jason’s isn’t exactly gourmet. Might not even be all that #FuelChallenge friendly, but kind of like First F stuff, if you came for the food only, you may be missing the point. So, spread the word to all your favorite Uptown-working PAX, tell it in the COTs, tweet it, etc., and get over there for some high-quality 2nd F.

Again, the details are above. To reiterate, Jason’s Deli in the Epicenter. The First Friday of every month. At 1130.

Questions? Concerns? Please feel free to bug Italian Job with that crap.

Otherwise, see you there. It’s Friday morning and we’re in the spot… Don’t believe me? Just watch…

Helmet, out.

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PRE-BLAST: The Gloom is Coming to York, SC

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Back at the 5-year anniversary Ultra-Convergence in Charlotte, something Dredd said at the end stuck with me. I’m paraphrasing this quote but it’s fairly close: “Some guy out there needs this. Some guy out there is wondering what the heck his life is all about. Some guy out there is being a lousy Dad. Some guy out there is being a lousy Husband. Some guy is out there is getting ready to get fired. YOU may be the only guy out there to help him.”

For months I’ve tried #EHing Deputies and other folks I work with to come to F3. Each time I swing for the Turkey Punch, they would ask, “When would #F3 come to York?”  No matter how hard I would Turkey Punch them to try out The Fort, The Patriot or any other AO, the excuse was, no one (right now) has the desire to wake up at 0 dark 30 to drive 20+ minutes to Rock Hill or Fort Mill to work out. Each time we’d end the conversation, I would answer “I didn’t know when F3 is coming to York, but we were thinking about it.”

Well it’s time to stop thinking! It’s time to pull the pin and throw the F3 grenade to York, SC.

At first, I didn’t think I should be the guy who lives in Catawba 30+ minutes away, to be the one to take the leap in being the site Q for a new AO in York. I work in York, so that was a lame excuse.  So after Dredd’s quote kept repeating in my head, a lot prayer and getting constantly #TurkeyPunched by Apache, I feel the call that now is the time to bring F3 to Western York County.

We can’t be selfish with this F3 thing.  From my perspective the first F is a by product of my favorite part, the second F.  Which has helped me be stronger in my third F.  I love this brotherhood. Many of you have become more than just work out buddies. You’ve become brothers to me, which I learned so well over the Christmas holidays.

So let’s do this!

RECON THANG:

We are planning a few recon workouts before we launch this thing full throttle.  The first is set for January 30th 2016 0700 to 0800 at York Comprehensive High School (275 Alexander Love Hwy. York SC). The folks in York call it York University, because from the road, the facility doesn’t look like a high school at all.  Apache and YHC are going to Q round one before we plant a shovel flag in York.

YCHS has most everything a F3 AO needs to bring the pain. Parking Lots, Hills, walls, an ROTC obstacle course, 1.75+/- perimeter for running. Plenty of options for a Q.

So now your job is to #EH guys you know who live in York, Clover and points between, to swallow the #redpill, and start this process of becoming a High Impact Man.

Popeye OUT!

 

 

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