Being Vulnerable is not a sign of weakness but a sign of strength

2019-03-111 Comment

QIC: CORNERSTONE AND STANG
When: 03/27/2019
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bear Grylls, Bones, Bonsai, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Copyright, Cornhole, Dark Helmet, DaVinci, Deacon, Geronimo, Homebrew, Mainframe, Maximus, Nasa, Old Bay, Peg, Polaroid, Royale, Short Sale, Spiderman, Spitz, Stang, Tesh, Trucker, Twister, Wegmans, Wild Thing
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Cannonball, Clydesdales, Convergence, Crows Nest, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Saturday Feb 16: 40’s

2019-02-182019-02-18Leave a comment

QIC: Spitz
When: 02/16/2019
Pax: Assassin, Cash, Culture Club, Dungaree, Harry Carry, Lugnut, Magnum, Spitz, Twister
Posted In: Millllkshake

Warm UP:

10 reps each of Hilly Billy Walker and Imperial Walker. 15 SSH

Workout:

40’s: 40 reps of Merkins, LBC’s, Flutters, Carolina Dry Docks, and Squats then run (under awning cover is necessary) to FMES doors and back then do 35 of each exercise then run then drop 5 reps and so on. Called an audible at about 10 reps and finished togetherish. Mosey to benches for dips, calf raises and wall sits X2. Bear Crawl down the sidewalk then complete a Jack Mary Webb (A Jack Web with a 10 count ab exercise between Jack and Webb)…1 b or 2bb’s?

COT: Announcements of Joe Davis, In Flight February, Journey Bible Study, and Yeti. Do an event per month and get involved. Prayers for family and family relationships and softening of PAX hearts towards family, Vivian (Twister coworker), Murray (best friends father) for cancer, and Gwen a coworker. Gwen, a BTMS custodian, lost her grandson. A gofundme has been established to pay for the services.

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Lucky 7 at the Yard

2019-01-27Leave a comment

QIC: Bass-O-Matic
When: 01/26/2019
Pax: Bass-o-matic, Cash, Dungaree, Fogerty, Magnum, Quickbooks, Twister
Posted In: Millllkshake

7 was the number at the Yard on Saturday for a cool start to the day. I got out there early to do a little pre work on the site. Chalk is necessary item for school yard planning. Went through the disclaimer and a brief intro to our coupon for the for the morning. Mr. Kettlebell that signifies the burdens that we hold close to our vest and don’t share with other. It was encouragement to have the pax think about men they would like to lock shields with and be held accountable. Kept passing it around to all the pax so everyone gets a turn.

After the brief intro it was on to the excitement with a mosey to our first stop. Warmup consisted of Imperial Walkers, Windmills, Merkins, Mtn. Climbers, Moroccan night clubs and squats.

On to the meat and potatoes. Short mosey over to the basket ball court for some four corners. Three exercises at each corner 15 reps each. Corner 1 – Merkins, LBC’s, Squats. Corner 2 – Mtn Climbers, Rosalitas, Freddie Mercuries. Corner 3 – Carolina Dry Docks, Calf Raises, Flutters. Corner 4 Side-strattle Hops, shoulder taps, LBC’s.

Brief word of encouragement and on to the next series of fun. Short mosey to the light poles. If you ever wanted to know how many light poles there are at the Yard there are way to many. We ended up doing 13 with 20 counts of the following CDD, Freddy Mercuries, Hillbilly Walkers, Mt. Climbers, American Hammers, Shoulder taps, SSH, Flutters, Calf Raises, CDD, squats, LBC’s and Merkins. Rinse and repeat. Yikes

Headed back to COT for a few minutes of Mary. Off to Q Source.

All PAX took turns at hanging onto the bell. Hopefully this allowed some reflection time to think of those back we could get into a shield lock with.

Thanks for the opportunity.

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The Cornerstone – Challenge ( One Year Long )

2018-12-212018-12-211 Comment

QIC: Cornerstone
When: 01/01/2019
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bones, Bonsai, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Copyright, Cornhole, CSPAN, Dark Helmet, DaVinci, Deacon, Destiny, Flux, Geronimo, Ginsu, Harry Carry, Homebrew, Jedi, Jekyll, Lil E, Maximus, Nasa, Peg, Pusher, Royale, Short Sale, Stang, Tesh, Twister, Wegmans, Wild Thing, WitchHunt, Wolverine
Posted In: Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Clydesdales, Convergence, Crows Nest, CSAUP, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month. These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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The Fort launches Q Source

2018-12-022019-01-02Leave a comment

QIC: Royale, Twister, Change Order, Jedi and Pusher
When: 01/05/2019
Posted In: Alcatraz, Millllkshake, The Deep, The Fort, Uncategorized

Are you ready to #accelerate your role as a leader within your home, workplace and community? Would the accountability and encouragement from other #HIMs from the Fort make a difference in your growth as a leader? If the answer is yes, then you are ready to take the Q Source journey in 2019!

The Thang

Launch: Saturday, January 5^th

Site: Ballroom AO – Pleasant Knoll Elementary School

Time: 6:30 – 7:30 followed by Coffeeteria at the Eternal Shack

Qs: Change Order, Royale, Twister, Jedi and Pusher – Stinger, Q of the Q Source, will lead the coffeeteria

Responsibility of the Pax: Read the Q Point, Disturbance to the Status Quo, prior to posting

The mission of F3 nation is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Over the past 6 years of the Fort, you have led our region to impressive numbers of HIMs, increased fitness, CSAUPs, numerous 2^ndF opportunities, community #Impact, increased Faith, the accountability of a fellow brother and many other great outcomes.

While the DRP offers preparedness and the Pax provide the accountability, there is still room to accelerate the growth as a leader. As many of you have read or heard on 43 Feet podcast, Dredd has written a “field manual for leadership” consisting of 54 Q Points meant to accelerate a man through his G3L (Get Right, Live Right, Lead Right, Leave Right). You can find more information at https://f3nation.com/category/q/or by listening to the weekly roundtable podcast featuring Stinger https://itunes.apple.com/us/podcast/f3-nation/id1218921251?mt=2&i=1000424612754

While our 1/5/19 discussion will be a convergence, beginning January 12^thQ Source discussions will be immediately following our regular Saturday AOs. There will also be a Wednesday coffeeteria option (site TBD). The following HIMs have stepped up to lead:

The Deep – Royale

Alcatraz – Change Order

The Yard – Twister

The Fort – Pusher

Wednesday AO (site TBD) – Jedi

This concept takes the lessons learned from the Bible Challenge (accountability), Beyond (vulnerability) and Whetstone (shieldlock) and encompasses them all in one. Your commitment would be to post, Q a discussion(s) if necessary and read the weekly Q Point.

If you are committed to continuing your growth as a HIM and leader, please respond via the Google Form https://goo.gl/forms/Jzv9kmytqFJSBqiE3

For any questions, please contact Pusher at eddie.d.dowling@gmail.com or @Pusher_F3.

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Keeping Warm at The Yard

2018-11-19Leave a comment

QIC: Mainframe
When: 11/17/2018
Pax: Chewbacca, Hasselhoff, Kenyan, Magnum, Mainframe, Manzel, Quattro, Shazam, Short Sale, Socrates, Twister
Posted In: Millllkshake

It was a rather cold morning as the PAX gathered. I was a little worried the cold temps would keep the numbers down but 8 other PAX (plus 2 shorties that might or might not had a choice) showed up ready to work. So after a short disclaimer we moseyed around back. Since it was cold I decided we do a little extended mosey with some stops for exercises. Unfortunately they were doing HVAC work on the school and we had to dodge several work trucks. So quick change of plans to get out of the traffic had us move to the back of the middle school.

Deconstructed burpee ladder: Jump squats, merkins, and thrusters between 2 light posts.

Start with 0, run to other post for 15 of each, then back to 1st post.
5 each, run to other post for 10 of each, run back.
10 each, run to other post for 5 each, run back.
15 each, then sprint to other post and back.

Since we just practiced the pieces, 5 burpees OYO to make sure the PAX could put them together again.

Mosey around to the front of the middle school for pick a card. I had 2 cones with the same 10 cards at each cone but mixed up order. Pretty simple each card had an exercise for the team to do together and then another exercise for the team to do while next guy ran to get new card. PAX broke into 2 teams and it wasn’t meant to be a competition but you know how things go. Cards included various things like running laps, merkins, dips, flutters, etc but the point was to complete as a team. Both teams worked hard and basically finished at the same time.

Over to the school benches: 20 step-ups, 20 dips, 10 derkins then 10 box-jumps or step-ups, 15 dips, 10 derkins. Move down past the benches to the nice long wall. Get in people’s chair and first PAX bear-crawls to the end. Keep going until all PAX have bear-crawled. Next up is walking BTTW with PAX encouraging each other to make it as far as they could. Great encouragement and work by everyone! Finish off with a quick 10 count wall-tar-jai and times up. Back to COT.

I had to keep it kind of brief in the COT b/c several of us needed to leave to support our 2.0s at the Let Me Run 5K. It’s always encouraging to see so many fellow PAX out there running or just cheering on their 2.0s.

At the end no one was cold, even had some PAX taking some layers off. Thanks to Hasselhoff for the opportunity!

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5077 steps

2018-10-212018-10-21Leave a comment

QIC: Assassin
When: 10/20/2018
Pax: Assassin, Barney Fife, Boogie Down, Dr J, Flat Tire, Gilmore, Gopher, Harry Carry, Magnum, Major Pain, Strawberry
Posted In: Millllkshake

11 for a moderate… plus …

Felt like we needed to run a bit …

Stretched it out, then set up the beatdown with a stroll around the back of FM Middle, where the letters for the AO were strung out under light poles that went forever..

At each letter, do the exercise, then there was a nice long stroll in between around the pickup area.. to the next letter.. each letter had two rounds ..

T – 25 SSH, 25 SSH

H – 20 Merkins, 20 CDD

E – 25 LBC, 7 Burpees

Y – 15 Windmill, 30 Plank Jack

A – 15 Flutters

R – 20 Shoulder tap, 20 Lunges

D – 20 MNC, 20 Imp Walker

Dr J and Major Pain brought a basketball, so to wrap, we shot it out for a burpee challenge.

Spoke briefly about Encouragement. I mentioned Strawberry as someone who I believe has been encouraged by the PAX he has met at some very hard posts in the few weeks he’s been with us. Seeing him come back again and again gives me encouragement that F3 is having an impact.

Props to the Pax for putting up with me.

Gilmore’s fancy watch said we took 5077 steps.

Prayers for the family of Gilmore’s friend Stephanie. Magnum attending a funeral of a fallen servant, F3 Popper, who we hope to see soon and Deacon’s dad Wayne.

Aye —

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Charter Band-aids for Little Warriors – PreBlast

2018-10-19Leave a comment

QIC: Cornerstone
When: 12/22/2018
Pax: Anchorman, Assassin, Bones, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Cornhole, Dark Helmet, DaVinci, Double D, Geronimo, Ginsu, Jedi, Jekyll, Maximus, Polaroid, Pusher, Royale, Short Sale
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Clydesdales, Convergence, Crows Nest, CSAUP, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Uncategorized, Varsity

As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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Getting the Led Out

2018-10-07Leave a comment

QIC: Harry Carry
When: 10/06/2018
Pax: Dungaree, Harry Carry, Magnum, Manziel
Posted In: Millllkshake

Start with a short Mosey to COP

Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
honeymooner

Then Egyptian walk:
All PAX Line up single file
Lunge walk in cadence to the callout (left/right)
Last man in line runs to the front
Like an indian run; Rinse/repeat

Thang 1: Partner run / deck routine
Partner up
Run forward down hill
Run backkwd up the hill
First PAX gets a card from the F3 workout deck (which will be the exercise)
Second PAX gets a card (which will be the count for the above exercise)
Rinse/repeat

Then another short Mosey run:
ziggy zag
Back to a curb

Thang 2: Plank Dominoes
Plank up on the curb, PAX spaced apart
All start with left arm high
PAX #1 does 3 merkins, ends in regular plank
Continue down the line until finished
Then all right arm high and last PAX begins the 3 merkins, end in reg plank
Recover for a ten 10 count
Rinse/Repeat

Recovery walk to a wall

Thang 3: World’s Worst Lottery
All PAX wall sit
One PAX at a time picks a card (F3 workout deck) and does that exercise
All other PAX are still doing wall sits, waiting and critiquing
(Joker would mean all PAX do 10 burpees)
Recover for a ten count
Rise/repeat

Mosey run
To COT area

Six mins of Mary
Circle, each PAX calls out the ab exercise

COT
Announcements: Fast 5 coming up
Prayers:
God’s guidance for doctors and the healing of people in their care.
First responders and all law enforcement personnel.

Great PAX, lots of encouragement, glad to be part of that morning.

Fini

Led Zeppelin songs during the workout:
Rock and Roll
Good times/bad times
Dancing days
Misty mountain hop
Immigrant song
The ocean
whole lotta love
whole lotta love (by Dread Zeppelin)
Ramble on

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PRE BLAST F3 The Fort 6th Annual Invergence

2018-09-122018-09-13Leave a comment

QIC: Jekyll
When: 9/21/2018
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Clydesdales, Convergence, Crows Nest, CSAUP, Flight Plan, Footloose, Golden Corral, Guidance, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

Men of The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party. Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers. We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019 F3 The Fort and F3 Nation. This is the premier 2nd F event of the year so mark your calendars now, and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event. Make it up to your M and 2.0’s next weekend.
What: Fort Mill Invergence (6th anniversary party)
When: Friday, September 21, 5:30pm – 10:00pm
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:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

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