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

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.

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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8-week Study group on Present Perfect

Image result for perfect presence gregory boyd Dates: 3/18 – 5/20

If you are looking for a for a study that is more about building a relationship with God rather than deep scriptural study then you may want to be a part of this study the next 8 week.  Please take a moment and read the reviews of the book and click on the link below to learn more about what we will dive into the next 8 weeks.

Why:  My word for this year is “Living” as in learning to live more in the presence of God. Through that intention God has placed this book, “Present Perfect”, a tool to learn more about this idea of being present with God.  After reading it, the lessons are so powerful and foundational to my life that God has inspired me to write a study manual and lead other men to experience and grow together through this concept of presence

Who: I’ve purposely not hand picked guys for this Journey because I know there are guys that I wouldn’t think of that God is calling into this study.  I’m looking for a max of 6 guys that feel called to engage in a deep way and are seeking to grow in their intimate, abiding relationship with God to join me on an 8-week journey.  This will not be a large group bible study rather rather more a practical application of God’s word.  If this is a calling that you feel God calling you too then email or call me 804-240-1509 to secure a spot and get your book ordered from amazon (LINK and read the reviews.)  If the timing is not right for you then I would challenge you to read the book on your own time and maybe participate in round 2 in the future.

What – Study Format:  

  • In preparation for our group time together each Monday you will read a chapter of the book (about 15 pages) and review and engage study guide for that week  <LINK>
  • In our discussion, we will learn from each other what impressions the teaching had on you and the affect of the exercises have on helping you get closer to God.

When:  Starting at 5:15AM – 6:00AM on Monday 3/18 through Monday 5/20 (taking off spring break week 4/15)

Where:  TBD (only for the 6 guys to know…)

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Travis Manion Ruck WOD 4/27

PAX, we are teaming with CrossFit and Ruck Clubs across the country to honor Travis Manion (USMC), killed in Iraq while saving his wounded teammates.  Today, his legacy lives on in the words he spoke before leaving for his final deployment.  “If Not Me, Then Who…”

Support his Foundation by doing the Manion WOD on April 27, 2019 at Walter Elisha Park starting at 6:30am.  They have created our own ticket to register with under: F3 Fort Mill/Lake Wylie Ruckers.  Cost is $35.00

The Manion WOD w/Ruck is:

-400 meter run

-29 Ruck Squats w/#40 sandbag

-7 Rounds

Sign up here:

Note:  Due to order time on patches, if you want a patch the day of the event, you need to register by Mon, March 4th.  Otherwise, your patch will be mailed after completion of the event.

-Cobra Kai

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40 Day Challenge 2019

Ok PAX……time to get challenged and ready for summer.

For the next 40 days its time to be uncomfortable.

This is simple and to the point and you will get better so its all worth it.

Starting 3/6/19 and Ending 4/14/19 ——->>>>>40 Days

  • 1st F  Challenge = 40 Merkins every day
    • Not including workout merkins
    • can mix and match (Wide, Regular, Diamonds)
    • Get them in!!!
  • 2nd F Challenge = Work on Concentrica weekly
    • M – show some love
    • shorties – spend some time
    • PAX – attend 2ndF lunch or coffee
  • 3rd F Challenge = Serve 1 time at one of the following within 40 days
    • Saturday Gfit – contact Deacon
    • Saturday Guidance (CAH) – Contact Chicken Hawk
    • Monday or Wednesday Paradise Reading Center – Contact Crab Cakes

Email me me and tell me you are in and I will hold you accountable.

Prefer to see you and shieldlock sign up together


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Manion WOD

  • QIC: Cobra Kai
  • When: 04/27/2019
  • Posted In: Pre-Blast

PAX, we are teaming with CrossFit and Ruck Clubs across the country to honor Travis Manion (USMC), killed in Iraq while saving his wounded teammates. Today, his legacy lives on in the words he spoke before leaving for his final deployment: “If Not Me, Then Who…”.

Support his Foundation by doing the Manion WOD on April 27, 2019 at Walter Elisha Park starting at 6:30am. They have created our own F3 Fort Mill/Lake Wylie ticket to register. Cost is $35.00.

The Manion WOD w/Ruck is:
· 400 meter run
· 29 Ruck Squats w/#40 sandbag
· 7 Rounds

Sign up here: Manion WOD Sign-Up – Click on ‘Sign Up At My Ruck Club Here’ then scroll down and select F3 Fort Mill/Lake Wylie Ruckers.

Note: Due to order time on patches, if you want a patch the day of the
event, you need to register by Mon, March 4th. Otherwise, your patch
will be mailed after completion of the event.

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CROSSROADS – Preparation for Easter – aka Lent

As Spring approaches one of the most significant days that kicks off Spring and then Summer is EASTER.

Do we really grasp the importance of Easter and what it means, not only for Christianity but for all people??

Crossroads is going to take the 7 weeks leading up to Easter looking at the key events of what is called HOLY WEEK. The Sunday to Sunday movements of Jesus and his followers that led to his death and resurrection on Easter which we celebrate annually.

Here is our schedule of Qs and the Holy Week day they will cover:

  • 3/5 – Cake Boss – Sunday also known as Palm Sunday
  • 3/12 – Gecko – Monday clearing of Temple & others
  • 3/19 – Twister – Tuesday Fig tree & Temple controversies
  • 3/26 – Sugar Daddy – Wednesday Plans to kill Jesus
  • 4/2 – Double D – Thursday – Last Supper & Gethsemane
  • 4/9 – Pusher – Friday Trial, Death & Burial of Jesus
  • 4/12 – Flat Tire AT CHICKENNWIZDIM – Easter Sunday The Empty Tomb!

Don’t miss out on this chance to understand this event and how it applies to each one of us…..not just a story but something that directly includes each of us!!


Cake Boss

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Pre-Blast March 8th Convergence

What:  Convergence

When:  Friday March 8th 5:15am

Where: Baxter Harris Teeter

There will be an option for everyone!!

Qs will be

Wegmans will be the Birthday Boy warm-up Q

Longshanks – Bootcamp

Chicken Hawk – Bootcamp

NASA – Running Q

Dirty Harry – Ruck Q

Ok Pax it’s been a while since we’ve all gathered under one shovel flag for a large scale beat down!!  Come on out Friday March 8th 5:15am to the Baxter Harris Teeter, we’ll have multiple Qs ready to dish out a variety of workouts to help you acclerate your 1st F.  After the workout we will have a 3rd F convergence at the Eternal Church office(The Shack) behind Zaxby’s.  We have a few HIM from the Pax that are excited to share with you how to acclerate your 3rd F.  There will be coffee!!

Those of you that have been to these convergenses know how powerful they are, make sure you encourage any new guys to get out there and to stick around for the 3rd F.  This is a great opportunity for FNGs and to get those Kotters back out!!!

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Did you sign up for Pathfinder/Pathfinder advanced training? Do you like walking up hills wearing an expensive backpack? Wondering, how are you going to get a 10 mile mountain ruck in?  Have you always wanted to join the MILE HIGH CLUB?  Do you enjoy getting kicked in the face?  Then have we got the event for you.


The Mile High Club

Saturday 16MAR2019

0700 Crowder Mt State Park


Clown Car meet up: 

0615 Publix on Gold Hill Road, Fort Mill

We are going to ruck up and down the mountain ~7(ish) times wearing our fancy backpacks. We will gain over 1 mile of elevation and easily hit the 10 mile mark.


A ZIMA MILE is 2-7 miles straight distance.  A Dirty Mile is at least a 5280ft climb.

PAX are responsible for their own hydration and snack needs. Those who choose the harder thing and complete this ridiculous challange will aslo earn a PATCH. Yeah folks, we will be handing out custom patches. So come join YHC, Punch List, and Wegmans for all 3 F’s.

We will be collecting cash donations for Iraq and Afghanistan Veterans of America, a non-profit veteran organization that helps Iraq and Afghanistan veterans navigate life once their time in service has ended. They assist Veterans in finding employment, education opportunities, medical care, suicide prevention, and so much more.

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In-flight February

  • QIC: Anchorman/Barry Manilow
  • When: 02/04/2019
  • Posted In: Pre-Blast

YHC always claimed he would never be a runner but with the encouragement of the Pax I completed my first 1/2 marathon in December.  Now it’s your turn to run Forrest.

If you don’t like running or find yourself as the 6 at boot camp, join us for In-flight February.

Barry and I will be leading a group on runs every Monday and Wednesday in February, culminating in you running the Joe Davis 5K in March.

Yes, even you can do it.

We run slow and will walk when you need to.  A blade only gets sharper by rubbing across a stone.  This is your stone.  Get sharper in 2019.


What you need to do:


Step 1 is to sign up for the race:

Step 2 is to join us every Monday and Wednesday @0515 Starbucks Baxter.

#getbetter #isi


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The Yeti 2019 Preblast

Alright y’all. It’s that time of year where the temps start to dip and the elusive Yeti rears it’s ugly head. The Yeti is a signature event for The Fort and this will be it’s 4th installment! As an ode to simpler times, we are going OG and using the original route with a little twist. Ruckers, Runners, Bikers and everything in between are welcome. There will be shirts! There will be patches! There will be several beatdowns!  And there will be P-A-I-N! Mark your calendars for 2/23/19! It’s on!


Date: February 23rd, 2019
Start: 5:00 AM (Ruckers)
6:00 AM (Running Group)
6:30 AM (Run/Bike Group)
Finish: 10:00 AM (Estimate)

2nd F at Dixie Pig immediately following the event (still working this out with the restaurant)

Run: Pantheon to Old Ballroom (next to Hardees on Gold Hill): 3.0 miles
Run: Ballroom to Coop/Badger Den: 3.5 miles (6.50 mi run)
Bike: Coop to Run N Gun: 6.0 miles
Bike: Run N Gun to Pantheon: 5.25 (11.25 bike)
Total: 17.75 miles (probably more like 18-19 miles)

Twist-YOU MUST READ THIS: For anyone willing to go the EXTRA #ZIMAMILE, there’s an additional patch waiting for you at Alcatraz. All you have to do is run there and back AFTER YOU HAVE COMPLETED THE YETI! Not everyone has the stones for this after 18 miles but I know there are a few stu…I mean beasts that will go for it. I mean it’s a rare patch, so…

Ruckers: Just do your thing, you do anyways! Recommended start of 5:00 AM

Running Group: Show up to Pantheon no later than 5:45 AM for Prep and BOM. COP will starts at 6:00 AM.

Run/Bike Group: Show up at Pantheon no later than 6:15 AM for Prep and BOM. COP starts at 6:30 AM. Plan on dropping your bikes off at the Coop between 5:30-6:00 AM. Don’t hit any PAX on your way to Pantheon.

Relay Notes: If you are participating as a 2-man relay, the process is very simple. Both Pax show up at Pantheon. 1st Runner departs while the 2nd Runner drives car to the next pain station/AO. Complete the pain station as a group and then 2nd Runner departs while the 1st Runner drives car to the next station. Sounds complicated but it’s really not!

Biker Notes: Obey all posted signs and travel with traffic

Sign up for the Event HERE 

Buy a shirt HERE

Yeti 2019 Patch = $5
#ZimaMile Patch = Embracing the Suck/No Money Accepted

This will be an epic event as always. Come get your patch or patches if you dare!

Zima and The Wegs

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