Category: Pre-Blast

F3 AMRAP 4 AUTISM – ROUND THREE!

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F3 AMRAP 4 AUTISM – 3rd EDITION

B.L.U.F.

Saturday April 20th there will be a #BEATDOWN of epic proportions (AMRAP style) at Alcatraz.  This #SNOTWOGGLER is being delivered to support families with autism (like mine) get the resources they need.  The average cost for ABA therapy is $60,000 per year and can be much higher depending on the severity and need.  Autism Strong Foundation is a local non-profit that is “Founded on faith and led by inclusion, our mission is to provide the strongest support, community, and hope for those touched by autism. All funds raised by Autism Strong are mindfully donated to our community in the way that will make the greatest impact; connecting families and children to the resources they desperately need.” Give HERE if you feel so lead.  Also shirts are live on Mudgear HERE (First order ends March 27 for delivery by event day – second order will launch soon after this one closes)

THE WHY:

This fundraiser supports the Autism Strong Foundation, aiding families grappling with the financial strain of raising autistic children.  You may have heard me advocate for this fundraiser in years past, as this is the 3rd year my M and I have done this fundraiser.  However, this year feels different.  It feels different for two reasons.  First, the diagnosis rate has increased to 1 in 36 children diagnosed in the U.S. with ASD.  This is up from 1 in 54 just 10 years ago!  Secondly, this year feels more personal.  You see, last year we lost our insurance coverage for Noah’s ABA therapy.  After fighting with insurance for months to no avail we were left feeling discouraged and unsure of how we would continue to provide Noah with the therapy that he needed and that has been SO SIGNIFICANT.  Then, the Autism Strong Foundation stepped in, and I am very happy to say that Noah is a recipient of the Landon’s Hope Scholarship for 2023 which will cover the FULL YEAR of ABA therapy cost in 2024 for our family!  So, yea…this year feels a bit different.

Did you know that ABA therapy, a crucial intervention for autism, costs families on average $60,000 per year per the CDC?  The long-term commitment and limited availability exacerbate this burden. Families face additional expenses for education, medical care, and support services, leaving some faced with the unthinkable decision of paying the light bill or paying for their child’s therapy.  No parent should have to make this decision.

Through AMRAP 4 Autism, we aim to alleviate some of these challenges. Your support, whether through donations or spreading awareness, can make a real difference in the lives of these families.

I know that you have ample opportunity to “give to charity” throughout the year.  I’m asking you to seriously consider this opportunity this year.  My personal goal is to raise $25,000 during the month of April (Autism Awareness Month).

 THE WHAT

  • F3 AMRAP 4 AUTISM is taking over Alcatraz on Saturday April 20.
  • 0630 launch with brief warmup and explanation of the day’s event
  • 0640 Event Start. AMRAP below workout for 45 minutes with coupon.  Partners recommended!
    • 54 Burpee Coupon Jump Overs
    • 54 Yard Murder Bunnies (down and back)
    • 54 Curls For The Girls
    • 54 Squat Thrusters
    • Run 1 lap around field – each partner
  • 0725 Clock Stops
  • 0730 COT & Winners Announced
  • 0745 Coffeteria

 Other Details

  • Workout is open to ALL MEN – regardless of if you donate. #CorePrinciple and all…
  • We will be gathering as many coupons as we can. If you have a sandbag, kettlebell or cinderblock please bring it. Recommend no more than 50 lbs.
  • AMRAP 4 AUTISM is an annual event started by Autism Strong Foundation in 2013. This year’s event will be in August and held in Charlotte.  YHC will share registration details as they come available.

 How you can help

  • You can donate with your credit card by visiting the website linked below:
  • WEBSITE(https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2024)
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Saint Patrick’s Mean Green Beatdown

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Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
3 minutes each station timed

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Bomb jacks
Irish Jig – Jump rope weighted or not

Mosey to Flag
Passing the keg – Wall sit with slam ball pass back and forth
30 second rest
1 minute of Carolina Dry Docks
Repeat sequence

Mosey to COT

Mary

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Workout of the Month – (or what I can do while I’m on spring break and there’s nowhere to post DR)

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Men of the Fort. We are quickly moving into the sweet spot of the year where Spring break traveling begins and then, eventually, summer vacation season kicks-off.

I, like many of you, sometimes find it difficult to keep accelerating that 1st F while traveling (either for work or vacation. Whether it be trying to find the magical sound-proof way of escaping a hotel room at 5:00am or “counting” carrying luggage across an airport as a “ruck” workout, it can be a challenge to keep your fitness up during any kind of travel.

With all of that in mind starting later this week I’ll be posting/pinning on the 1st F channel a monthly workout that ANYONE can do. This is to hopefully provide some guidance and guardrails for traveling PAX to keep pushing even when no one is watching.

These workouts will be specifically designed to :

  • Be scaleable meaning PAX can modify up or down based on the format
  • Executed with limited equipment or space
  • Easily understood.
  • Satisfying to complete (it’s not just going to be 100 burpees OYO I’ll do other stuff)

If anyone partakes of the suggested workout feel free to post in the 1FQ channel. If you do so, please note that you leveraged the workout. While this is not a completion (at least not yet) I would be interested to see who completes the workout and any feedback that you may have.

Any questions or concerns please feel free to reach out!

Keep Pushing PAX!

Even……and Especially…. When no one is watching.

SYITG!

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The Battle for Mental Wellbeing

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Let me say: I am neither a professional trainer nor a mental health professional—what’s here are my own opinions. That said, Mental Health is a plague that impacts us all to varying degrees. For those of us that are experiencing deep depression or have a loved one depressed, seeing a professional therapist is the wise choice. Please, ask for help and have no shame about it.

For those of us experiencing the flux of mind—the battle between our divine nature and our needy, child-like mind—you are not alone. Not only are you not OYO, everyone you meet is in their own battle as well. I have found no better text than QSource in helping me wage war against the flux: Against my lesser self.

To Get Right by taking the DRP in order to Live Right by extending beyond our own selfish nature and serve our loved ones is the path to joy—the only place, mentally, that I have found to keep my inner demons starved of oxygen. In serving others, you go beyond yourself and embrace Fellowship with them.

“No OYO” is a common phrase we use when discussing Mental Health, because seeking Accelerated Fellowship is a shield against your sabotaging -self. What I mean by “Accelerated” Fellowship are people that will make you a better version of yourself because they seek the same Advantage.

Fitness is a key component. Here’s your WOD…

Duration: 45 minutes

Warm-up (5 minutes):

  • Side Straddle Hops: 1 minute
  • Arm circles: 30 seconds forward, 30 seconds backward
  • Leg swings: 1 minute each leg
  • Imperial Walkers: 1 minute

Consider your struggles mentally. What are you doing that leads to poor mental health? For example, drinking too much and/or too often; being overly negative in certain situations; etc. What can you do to improve? In F3 terms, what bricks do you need to lay to create guardrails?

Main Circuit (35 minutes):

  1. Jump Squats: 4 sets of 12 reps
  2. Merkins: 4 sets of 15 reps
  3. Lunges: 4 sets of 12 reps each leg
  4. Plank: 3 sets of 45 seconds
  5. LBC’s: 3 sets of 20 reps (10 reps each side)
  6. Burpees: 4 sets of 10
  7. Mountain Climbers: 3 sets of 30 seconds

Who do you know that’s struggling? What signs are they giving that lead you to think they are struggling with mental health? What can you do to support them? Sometimes sympathy is needed. Sometimes, tough love. These considerations are difficult to get right—I often default to tough love and that is not always best. Be intentional about what they need. Be adaptable to the situation, to the moment. Approach this with love for them.

Cool Down (5 minutes):

  • Downward Dog Stretch: Hold for 30 seconds
  • Child’s Pose: Hold for 30 seconds
  • Cat-Cow Stretch: 1 minute
  • Forward Fold: Hold for 30 seconds

Remember the 5 C’s of virtuous leadership: candor, commitment, consistency, contentment and courage. These are valuable tools for building our own character and dealing with the challenges of mental health—for ourselves and for others.

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Tabata Party in the Rain

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Tabata Party

1 minute intervals/30 seconds rest
Kettlebells/weights other equipment will be provided

Kettlebell Upright Row
Kettlebell Deadlift
Weighted LBC
Jump Rope
Kettlebell swings
Suicides with Cones
Kettlebell Tricep Extensions
Slam Ball Toss
Kettlebell Halos
Kettlebell Squats

Abs workout afterwards

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Taste of CT Workout

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Warmup
Abe Vigodas
Alternate toe touches,
Merkins
Michael Phelps
side straddle hops
Honeymooners and downward dog calf stretches

Partner workout.
– Short Mosey to road near school
– one pax starts to work on a team effort of 150 burpees while the second pax runs backwards across the parking lot, does a “Bobby Hurley/Lionel Simmons (who’d scored more than Bobby in his career)” then runs back across the parking and switch.
– After 150 burpees, onto 300 squats onto 200 big boy sit ups, then onto 200 Imperial Walkers.

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Dawn Patrol On the Rise

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When: 0615 Tuesdays and Thursdays

Site Q: Double D and Jekyll

Where: Tuesdays: Veteran Park; Thursdays: Kingsley Amphitheater

Slack channel: #ao-dawn-patrol

The Thang:

One of the opportunities we are afforded as leaders is to step up and lean in when there is a vacuum, or an opportunity presents itself.  We have identified a need for a later posting time.  You name the reason: fartsack, Kotter, work from home, kids schedules, etc. For going on 12 years, The Fort has been Open to All Men (willing to workout at 0515).  We’re expanding the access in 2024!

We now have 2x per week 0615 workouts.

Tuesdays: Fort Mill Veterans Park: Run or Ruck

Thursdays: Kingsley Amphitheater: Bootcamp

If you feel the 0615 time will work for you, we look forward to seeing you in the Gloom.

Also- this is a great opportunity for a double down!

Aye!

Double D & Jekyll

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Q vs Q 2024

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Q versus Q is back for 24! This year we’re going to mix it up and it’s going to be SLT versus SLT. Each nantan has selected three other SLT members to represent their region with them. YHC will draw names for the matchups of the teams and the two nantans will face off on the last week of March. I’m excited to see how this different dynamic plays out and allows us to interact with some of the leadership from the other regions. The format will run the same as the previous years.

Each week there will be two Q’s, one from The Fort and one from Rock Hill. Each Q will have a total of 20 minutes broken up into two 10 minute blocks. YHC will lead the warm up in facilitate the crossover.

The PAX will judge each Q on three categories:
Difficulty
Creativity
Usage of the AO

The total score from all categories will determine the winner each week.
The 5th week will be the finals where we will have four Q’s, each with a 10 minute block of time. The winner of that week will be crowned the champion.

Q versus Q has been a stellar way to mix with the different regions, meet new people, and receive a thorough beat down. I hope that you will plan to join us for some or all of the weeks!

Feb 28th : Preview Week
March (weeks 1-4 on Wednesday’s)
April 3rd: Finals

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2024 Shield Lock Service Month

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All of January 2024 The Fort is be holding a Shield Lock Service Challenge Competition!

It’s time to take a long hard look in the mirror and ask yourself, is my Shield Lock strong enough to prevail as champions of the 2024 prestigious F3 shield!!!

We will be holding the following 3rd F Service Events:

  1. Bethel Men’s Shelter 1/4
  2. Trash Pickup TBD
  3. Blood Drive 1/18
  4. Fort Mill Care Center – TBD

The point based competition will be as follows:

  • 10 points rewarded for the above service events per shield lock.
  • 5 point for any other volunteer opportunity. This is where you can get creative. Could be anything from helping an old lady across the street to getting your neighbor’s cat out of a tree
  • 3 points for every $10 donated to the Dam to Dam fund raising.
  • 2 points for attending a Bible Study (The Testament, McGospel) / Hanging With Stang

In order to get credit for the event, you have to take a picture together with your shield lock at the event or the receipt of the transaction and post it to the #2024-shield-lock-service-challenge slack channel.

The Shield Lock with the most points at the close of 1/31/2024 will win the prize of the 2024 Shield Lock Service Champion Shield.Good Luck and God Speed!!

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Pre-Convergence Convergence

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Attention Pax!!!

The Wednesday AO Crew is getting together for an hour long coupon inspired boot camp convergence. That’s right! A midweek convergence and it’s NOT a holiday. This will be the hardest thing you’ll do that week.

Don’t worry runners, you’ll have your own thing.

3 Q’s, 20 minutes each, lots of fun (or pain).

Mark your calendars for December 20 at WEP with a start time of 0500. Santa will not disappoint.

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