The Tortoise and The Hare

A Hare was making fun of the Tortoise one day for being so slow.
‘Do you ever get anywhere?’ he asked with a mocking laugh.
‘Yes,’ replied the Tortoise, ‘and I get there sooner than you think. I’ll run you a race and prove it.’

The Hare was much amused at the idea of running a race with the Tortoise, but for the fun of the thing he agreed. So the Fox, who had consented to act as judge, marked the distance and started the runners off.

The Hare was soon far out of sight, and to make the Tortoise feel very deeply how ridiculous it was for him to try a race with a Hare, he lay down beside the course to take a nap until the Tortoise should catch up.

The Tortoise meanwhile kept going slowly but steadily, and, after a time, passed the place where the Hare was sleeping. But the Hare slept on very peacefully; and when at last he did wake up, the Tortoise was near the goal. The Hare now ran his swiftest, but he could not overtake the Tortoise in time.

After the race, the Tortoise and the Hare reflected on their experience and realized that they could learn from each other. The Tortoise admired the Hare’s speed and agility, while the Hare respected the Tortoise’s determination and steady pace. Over time, they became good friends.

To celebrate their newfound friendship and the lesson they learned, the Tortoise and the Hare decided to organize an annual relay race for all the animals in the forest. This relay race would commemorate their initial rivalry and highlight the importance of both speed and persistence.

In the relay race, teams of animals would pair up with one fast runner and one steady runner, working together to complete the course. The Tortoise and the Hare served as ambassadors for the event, encouraging all the animals to participate and cheering on every team, regardless of their speed.

The relay race became a beloved tradition. The friendship between the Tortoise and the Hare remained a symbol of unity and cooperation, reminding everyone that they could achieve great things by appreciating and supporting each other.

Team Registration

The Tortoise and The Hare will be a relay CSAUP with equal amounts of Ruckers(Tortoises) and Runners (Hares). Teams can consist of 2, 4 or 6 players.
No team? Show up and you’ll be added onto one!

Rules:

Each person runs a lap on a track as fast as possible, handing off to the next leg. Ruck weight has to be at least 30#. The distance covered will be 12 miles.

  • 2 man team – 6 miles (24 laps)/person
  • 4 man team – 3 miles (12 laps)/person
  • 6 man team – 2 miles (8 laps)/person

The TWIST:

  • Teams can mix and match who runs and who rucks, but it has to alternate between running slick and rucking.
  • E.g. Person 1 runs lap 1 slick. Person 2 rucks lap 2. Person 3 runs slick, person 4 rucks, etc. until all laps are complete.

Registration:

Pick your team size, name, and members and register at the link below

Team Registration

No team? Show up and you’ll be added onto one!

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The Swetty Barry – 3rd Time is a Charm!

  • QIC: Cake Boss, Barry Manilow, Twister, Bassomatic, Fogerty
  • When: 07/11/2024
  • Posted In: 1st f, 2nd f, Pre-Blast

 The Swetty Barry is like no other CSAUP.

For those that remember the suck of the previous 2 versions of this event, you will appreciate what the committe has come up with for the 3rd round of this amazing time together.

First, let me start by stating this is 1 of 3 Summer Series CSAUP and if you complete all 3, you will receive a BAD ASS patch. 

 

Ok here are the deets on the Swetty Barry

  • Date: 7/11/24
  • Time:7pm wheels up
  • Location: Regent Park Pyramid Building 7000 Regent Pkwy, Fort Mill, SC
  • Type of activity: Run, Ruck, Bike, skip designated route with stops at 4 Pain Stations
    • All participants will leave and return to same location and leave at same time.
    • 2nd F immeditately following where everyone will get a medal, waters and other libations supplied. Free to bring other refreshments if feel led to do so.
    • All are welcome to participate, however a Donation of $20 to fund the F3 High School Scholarships as well as giveways and prizes is appreciated.
      • Paypal: @f3thefort or cash is King

Contact Twister for all suggestions and complaints!!

 

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420 Partake Workout

Don’t be the smoker, be the smokee with the 2nd annual 420 workout.

Next exercise is… burpees. See you in an hour.

Date postponed to 4/27 to support Amrap for Autism. Yes, we will do the 7 extra burpees

Men partaking in suffering for no reason at all

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Jaeger 2024

 

Sign Up

TL/DR details:

  • Time 0700-1100(ish)
  • Start: GHMS –> Finish: Print Shop
  • Teams of 4(ish)
    • 2 runners, 2 ruckers (recommended); but at least 1 rucker and 1 runner to form a team. (Optional: A team’s Runners & Ruckers can alternate/switch roles at each pain station)
      • runners stay together
      • ruckers stay together
    • Themed pain stations/team meet points for team challenges (stay tuned for exact route map)
      • Start/Station 1: GHMS (Chase)
      • Station 2: Catawba Park (Hunt)
      • Station 3: Allison Park (Kill)
      • Station 4: WEP (Carry)
      • Finish: Print Shop
    • Mileage – runners and ruckers travel different routes
      • Runners: slightly more than 14 miles
      • Ruckers: slightly less than 10 miles
    • Scoring the Race
      1. Team “card” to be time stamped at each pain station when team has
        completed the “team pain-station exercise”
      2. Time credit for overall scoring
      3. Possible…time credit for FNG / Kotter / Respectable / etc. per team?
      4. Teams will Sign Up!
      5. “winning trophy” = show to know
      6. “loser trophy” = show to know
    • Pain Stations:
      1. “faster” part of team can build up credit for other part of the team (e.g.
        ruckers can finish the exercises for the runners)
      2. Time goal for each pain station: 10 minutes (e.g. 8 min individual and 2
        min JOINT TEAM exercise)!
      3. Pain Station Q chooses WOD
      4. “JOINT TEAM exercise”: show to know! After this is completed the Operator will timestamp the TEAM card before departing

Coming in from out of the region? Have questions? Send a message to: jaeger.csaup@gmail.com

 

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F3 AMRAP 4 AUTISM – ROUND THREE!

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

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)

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

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

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

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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