Category: Pre-Blast

Announcement: New AOs in the Fort….

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Date update for Millstone – now projected to start on Saturday, Aug 24.

Minnow Pond details

  • Plan to stretch as much as you can prior to the beginning of the work out given the mileage
  • Plan on a minimum of 3 miles with boot camp baked into work out
  • 10 counts are not expected, you’re expected to push yourself and be moving
  • Idea would be .25-1 mile run, stop for boot camp, go again
  • Pretty much it…

Millstone details

  • Idea being more 2nd F with 1st F baked in
  • Going to be IR friendly
  • Stretching, light running / walking, core, modified boot camp exercises
  • Focus on what IR pains and aches and do the opposite
  • New PAX that may be older (neighbors, fathers or father-in-laws, etc.), this may be a good intro given the 2nd F component
  • This is not meant for existing older PAX (unless EH’ing new guys)!!!
  • Workout will vary based on IR as not looking to get hurt more

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More details to come, but putting this out there for what’s coming to the Fort in early August.  Two different AOs so see below for both….

Name: Minnow Pond

Workout: Running with a mix of boot camp (high intensity)

Day / Time: Thursday’s, 5:15-6:00 am (first workout expected on August 1)

Site Q: Shady

Location: Gravel parking lot off 160 by downtown Fort Mill by the Flags (i.e. Veteran’s Park, 106 N White St, Fort Mill, SC 29715 )

Basics / Purpose: Accelerate running and basic boot camp, goal is ~3 miles min, non-stop

________________________________________

Name: Millstone

Who: Guys on IR

Workout: Core, stretching, low intensity exercises

Day / Time: Saturday’s, 6:30-7:30 am (first workout expected on August 24)

Site Q: TBD

Location: Gravel parking lot off 160 by downtown Fort Mill by the Flags (i.e. Veteran’s Park, 106 N White St, Fort Mill, SC 29715 )

Basics / Purpose: Low intensity workouts aimed towards PAX on IR or entering the 4th quarter of life, trying to keep the 1st and 2nd F going for these PAX

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Chicken ‘n Wisdom 4-Week Journey Intro

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  • QIC: Chicken Hawk and Orange Crush
  • When: 07/26/2019
  • Posted In: Pre-Blast

Have you ever sensed that there was more to the Christian life than you are experiencing, but aren’t sure how to get there?

During the following dates in July and August 7/26, 8/2, 8/9 and 8/16 there will be a 4-week study going through the book “Journey to the Inner Chamber”.  This is a study on increasing our understanding of the reality that God is calling us deeper into our faith.  Through this allegory/ story we have the opportunity to identify where we are in our own faith walks and to begin to engage in some  opportunities to take our understanding of the depths that God calls us to and to take our faith deeper.  We will address these types of questions:

  • Who am I?
  • What is my purpose?
  • What is my life all about?

If you feel the tug and pull to go deeper then join us for this short 4-week study to see if the Lord is calling you deeper in your journey.  Please contact Orange Crush or Chicken Hawk for a book for this study.

For More details – https://f3thefort.com/2019/05/31/pre-blast-deepening-your-relationship-with-christ/

Weekly questions:

Week 1:- Chapters 1 -5 (pgs. 3-21)

  • Read Romans 8: 19-23
    • In chapter 2, The refugee camp is presented as The World hidden from our view.  Call it the spirit world and the inner condition of man.  What are people starving for? Why would God allow this to happen?  What is He hoping will Happen?  How does this relate to Romans 8: 19-23
    • What is the hope that emerges from the futility and frustration in the world?
  • From chapter 3, discuss the importance of the influencer on the refugees faith journey
    • When does an influencer have their highest potential impact ( when times are good or bad)?  How can an influencer serving another person in need communicate the love of Christ?   How can you demonstrate Christ’s love to others?
  • Christianity should never be identified as a RELIGON for what is offered is a right relationship with God through His grace it is not a result of mankind’s works or religions behavior.  What do religions bring that is so appetizing?  Legalistic rules that give a false sense of security?  Programs that attempt to box God in by trying to make Him something they can understand, rather than considering that He is unimaginable and inestimable?
    1. How do you differentiate Religion vs. Relationship?  What has your Christian walk looked like and how has it changed in terms of something that resembles a relationship over time?
    2. Describe your level of understanding of God and His ways.
  • Ephesians 2:8 – “For by grace you have been saved through faith. And this is not your own doing; it is the gift of God” –
    1. How does God’s grace open the door to a relationship with Him?
    2. How does your FAITH in what Jesus did for you help walk you into that open door?
  • Jesus is our bridge crossing the impossible separation that exists between sinful man and Holy God.  Note that after Refugee crosses the Bridge, the maturity of this transformed life does not occur immediately, which is the challenge most Christians face.  At this point, we see only a “baby in Christ” being born.  The process after his decision will either lead to his maturity as a believer, or he will remind retarded in his spiritual growth and fail to become the man God intends for him to be.
    1. What did your first years look like after becoming a Christian?
    2. Why do you think God would required a well-thought-out decision to accept His offer of a relationship with Him, rather than a blanket coverage of forgiveness for everyone?
    3. Have you accepted the gift of salvation and the relationship with God the Father wants you to have with Him?  Have you “crossed the bridge”?  The invitation is always open and the gift is waiting to be accepted.

Week 2:  Chapters 6 – 10 (pgs. 23-46)

The study guide is broken up by major theme in different sections (see below).  Once we understand the different illustration represented in the allegory/story, we will assess where we are in our faith walks.

  • The table of sweets – Contrast with 2 Timothy 3:16 and the scriptures being breathed out of God compared to what many churches are doing to sweeten the message for the congregations (to put butts in seats and dollars in offering plates).  How do you digest the difficult messages?  Have you ever debated/rationalized the Word?  What value do you see in having a more mature follower help challenge us to look deeper into the Word?
  • The Banquet Table – Theology:  Ephesians 4:15-16 speaking to the different parts working together to make the body function/grow/love.   How have you experienced people that have served you to help you grow in your faith?  Do you see spiritual gifts in people around you, do you see your own gifts?  How have you seen these gifts used as the body serving the head (Christ)?
  • The Feast in the Inner Chamber – How do you feel about the requirements for entering the inner chamber?  The requirement of personal abandonment and absolute trust.  Is this a serious challenge for you to trust in Christ at this level?  What has this looked like in your life?
  • Words from murdered Jim Elliot – “He is no fool who give what he cannot keep to gain that which he cannot lose”
    • What is he referencing about what he could not keep or could not lose?
    • If Jim couldn’t keep his life safe from those who murdered him, did God have the power and right to do so?  Do you think Jim was willing to entrust his life to God, no matter the cost, because God did have control of it?
    • Was Jim’s life wasted or was his life invested as God would choose?
  • Where do you see yourself in the allegory you have just read, where would you say you are in Learner’s journey?  What do you think you need to do to mature and progress? What would other say about you? See below:
    • Outside the walls
    • At the bridge
    • Crossed the bridge and eating at the table of sweets
    • Eating at the banquet table (Baby food, soft, all foods)
    • Feasting in the inner chamber
    • Are you an influencer or teaching others to feed?

Week 3: Chapters 12 – 14  (pgs. 55-75)

  • Going Deeper – “The objective of this group was to find that which was missing in their relationship with Christ and to become the men He wanted to make them”
    • Do you feel there is something more to knowing Christ and serving His purpose than you are currently experiencing?  What is missing?  What could you be doing different?
    • In your life where are you today with prioritizing your life toward seeking Christ more Deeply?  How far have you come over the years?  How far do you have to go? What will help you move your life more in that direction?
  • Trials – Three main components of getting stronger and physically mature:  nutrition (God’s word), exercise (trials), and rest (God’s peace).  “The trials in the life of the believer are as necessary to spiritual growth as exercise is to physical growth.”  Respond.
    • 1 Corinthian 10:13 – “No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.” How have you applied this truth to your life or do you keep it in the theory state?
    • Have you ever been in a trial or challenging situation that seemed impossible and even unlikely that it would end good, only to see God move in a very special way and create a rescue?  Discuss.
  • Finding Peace by Trusting God –
    • Scriptures – What are your thoughts on these scriptures that speak about trusting in God?  Do you believe that they apply to your life?
      • Proverbs 3:5-6 – Trust in the LORD with all your heart and lean not on your own understanding in all your ways submit to him, and he will make your paths straight.  Do not be wise in your own eyes; fear the LORD and shun evil.
      • Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.
      • Daniel 6:23 – The king was overjoyed and gave orders to lift Daniel out of the den. And when Daniel was lifted from the den, no wound was found on him, because he had trusted in his God.
    • What situation are you dealing with right now where you are seeking peace but you haven’t given it to God?  A situation where you aren’t finding peace because you aren’t trusting in God.  Let’s pray about these situations and how they can be used by God to help your spiritual maturity and relationship with him.

Week 4:  Chapters 15 – 20  (pgs. 77-109)

  • Character of Game:
    • What characteristics in Gabe do you see that you admire the most? Why?
    • Have you ever known a Gabe?  What trials (if you know) helped shape/sharpen them?  How did they influence you?
  • Overcoming Fear… finding courage:
    • Gabe had to abandon his fears and trust in God to invite the stranger into his home.  Have you ever taken a risk by getting close to someone that you didn’t know or did you invite them into your personal space?  How did it feel to abandon your fears? Did God provide?
      •  There is no fear in love, but perfect love casts out fear.  For fear has to do with punishment, and whoever fears has not been perfected in love. 1 John 4:18
    • How does God’s love and our abiding in it take away our fear and make us courageous like Gabe?
    • Gabe lived with a sense of gratitude toward God that made him more willing to serve, how do you live with this same gratitude?
  • Wisdom:
    • We see wisdom that comes from experiences, even trials in a life that had to be overcome, but results in an insight that could be found in no other way.  Why is this?
    • We sense that Christ within Game is working through him.  How does the example of Gabe’s humble faithfulness teach you to live your life?
  • Loving our Neighbor/Enemy:
    • In the story, an arsonist tries to burn down his Barn out of jealousy but Gabe quenches the fire and finds the neighbor lame during his escape but carries him Home and feeds and provides for his family.  React to this story. How would you have responded?  If you take a step back why did God allow the fire to be started?
    • Discuss the legacy of the single act on the work that God did years after with the farmer’s son
  • Bearing Fruit:
    • Galatians 5:22-23  22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness,23 gentleness, self-control; against such things there is no law.
    • Discuss the idea of self-made vs. spirit lead fruit.  What happens when you try to produce spirit out of your will?  What happens when you allow the spirit to produce the fruit?
    • What are the outcomes from producing fruit?  What does the Fruit produced reflect?
  • Gabe’s Principles of Influence: What are practical ways of living out these principles?
    • Be a God seeker
    • Be a God Abider
    • Live it out in the home and outside the home
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Q School at Bermuda Triangle

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The recent tidal wave of new PAX throughout the region has sent AO numbers soaring, and the VQ bells ringing. Our mission in F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. One way we do this is rotating Q responsibilities at our workouts – giving each man opportunities to lead his peers. To support this effort, we need to provide the resources to build up these new leaders.

For three weeks in July (12th, 19th, and 26th) we’ll be having Q School at Bermuda Triangle. Three of our veteran Lake Wylie PAX will be leading the charge; sharing tips, strategy, and over a decade of combined F3 wisdom on how they Q.

Here is the schedule:

  • July 12th – Basic Q Techniques and Developing a Game Plan -> Wild Thing
  • July 19th – Q Execution and Adaptation -> Royale
  • July 26th – Advanced Qing -> Flux

As a reminder, Bermuda Triangle is from 5:00am – 5:45am. Don’t miss the boat!

Contact Homebrew or any of the Q School Professors if you have questions.

 

Stay Classy,

Homebrew

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Pre-blast: PAINtheon Games 4.0 in 2 Weeks

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Pantheon is 4 years old. Let’s celebrate like we always do: PAIN!

Date: 6/12/19
Time: 0500
Where: Pantheon (TCES)
What: See Below

Pantheon Games
• Merkins AMRAP (2 minutes)
• Sit-ups AMRAP (2 minutes)
• Burpees AMRAP (2 minutes)
• 100 Yard Bear Crawl Dash
• 1 Mile Timed
• Balls to the Wall (2 minutes or until only 1 PAX is left)
• Timed 6 inch hold (2 minutes or until only 1 PAX is left)
• Burpee Chase

With Love,
Zima & Anchorman

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F3 Dads in The Fort, Lake Wylie – Taking it a step further . . .

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Several men have mentioned how they want their boys to be able to connect with other boys of similar mindset or stay out of trouble for the summer. We may see other men in the gloom and talk about our boys, but may not always have time to connect with other PAX and their 2.0 or may want to but just haven’t. This is an F3 Dad’s event as an F2 event. Here is an opportunity foryou . . .

Calling all PAX with 11-12 year old boys! As an Fellowship opportunity for you to connect with your son and with other Dads and sons in a similar stage of life, come to Wendy’s and hang out with us! (change of start of location from Allison Park due to weather).

Benefit: semi-controlled 11-12 year old boy hang out time, connection with PAX, a relaxing evening, and seeing your boy(s) connect with others.

Location: Wendy’s on 160/Pleasant/Sutton in front of Harris Teeter 

Date: Saturday, June 8 at 6:30-8:00 p.m.

Activities:

Hanging out, socialization, games, Frosty’s, and eating if you want.

We look forward to seeing you!

Straight Up!, Yoshi and Hardwood and his 2.0

If you have questions, DM me (Straight Up!) on Twitter

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Honoring Badger, 365 days later

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  • QIC: Decibel
  • When: 05/21/2019
  • Posted In: Pre-Blast

May 21 marks the anniversary of the passing of one of our own PAX, Badger.  Our brother and HIM is gone from this earth but undoubtedly leading some stellar F3 workouts with Sky Q.  Set your alarms for a workout at the Golden Corral on Tuesday the 21st to honor his life on earth. Corner of hwy’s 460 and 160 in Tega Cay at the Harris Teeter.  SYITG.

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30 Day Ab Challenge – Round 2 – Summer 2019

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Summer is here, so it is time to get that core firm and tight. Everyone wants to look good at the beach. But working on your core benefits not only your ego but your overall health and performance as well.

I’d like to say I am in above average physical condition, but I have NEVER had a good, solid core. I’m not talking about Tesh-like 6pack abs, but a good overall solid core. For one, I do not pay attention to the Queen (nutrition) as much as I should, but I also do not pay much attention to working my core other than F3 posts. That results in sporadic core work. Sound familiar to everyone? BTW – Tesh puts in ALOT of work towards being in the condition he is in. Kudos to him. I am not going to ask you all to do that level of effort. But what you will be doing is focusing on your core for 30 days straight.

Here is the lowdown on the 30 Day Ab Challenge, Round 2:

  • It will be an App based workout program. Download the following app:
    • For Android: “Six Pack in 30 Days – Abs Workout” by the app developer Leap Fitness Group.
    • For Apple/iPhone: “Six Pack in 30 Days – 6 Pack” by the app developer ABISHKKING LIMITED
  • THEN GET AFTER IT!!
    • Taylor the workout to your ab/core goals – 6pack chiseled, stronger core, or losing belly fat. You can choose different levels of effort by choosing what you want to focus on.
    • Each day the app gives you a new workout.
    • It gives you tutorials on how to do the workout and shows proper form.
    • If you want to choose a different app or do your own F3 exicon workouts, then you do you, but keep it solely focused on ab/core work.
    • Any and all ab/core exercises done during an F3 post DO NOT COUNT. We want extra attention on our core.
    • Standard F3 disclaimer applies. You know your body. Don’t get hurt. Live to fight another day.
  • First workout starts Monday 6/17. This is the day after Father’s Day. Make a commitment to yourself and your loved ones to get better!
  • You workout when, where you want. It can be done before or after a normal F3 post or at your home on your own time.
  • TRY NOT TO MISS A DAY!!
  • This will be honor based. No signups. No spreadsheets to track it.
    • BUT……we will shield lock each other!! There will be a Twitter DM group created by YHC so we can all encourage each other on as well as hold each other accountable.
    • A Slack comz channel “30 Day Abs Challenge” has been created. Join in as well.
  • Find a battle buddy, a shield lock to hold you accountable!!
  • Try to pay attention to The Queen (your nutrition) while doing this. Keep that progress moving forward.

>> TO GET IN ON THE FUN:  Your commitment to this challenge will be registered by your HC to the Twitter posting of this Preblast and/or if you join the Slack channel noted above. When you HC on Twitter I will add you to the Twitter FM group. Then you are in! <<

Now in the end I am not saying you will have washboard abs, but if you stick to the daily exercise regimen and pay attention to The Queen, you WILL get better.

An individual working towards a goal is one thing, but a group can accomplish great things. Let’s accomplish great things together! YOU can do this! WE can do this!!

-NASA

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You Can Keep Your Speed…This Is About Form

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I AM NOT A PROFESSIONAL

PAX of The Fort or wherever else you call home. Let me offer you a slight change to your regularly scheduled Friday post. Or if you don’t have a regularly scheduled Friday post, consider joining me this Friday, April 26 at what is normally named, Slow Burn.

In short, I’m tired of seeing my brothers focused on speed which often comes at the expense of their form which in turn, can lead to injury. If you’re waking up early, putting on your workout gear, driving your 1/2-alert soul to an AO and engaging in the local mumble chatter, then you owe it to yourself to do the exercises correctly. This 45mins on Friday will be focused on doing exercises slowly AND correctly. I should also note, this will not be a moderate-level bootcamp but judging by over 1/2 the men that are consistently posting at moderate workouts, your minds and bodies are ready for the next challenge anyways. So save the whining and recognize that this will be focused on accelerating your KING, not merely coasting with your King.

Our Rock Hill brothers talk preach, “Tighten Your Core” but what does that really mean? I can tell you, it is more than a loud directive; there is something to it. Well, this Friday, I will help you identify what that means to you. Let me state again, I AM NOT A PROFESSIONAL. But, after years of lifting things, pulling things, pushing things and carrying things, I do want to ensure we do all these things correctly. Injuries will sometimes inhibit you but if you can’t do it the right way, you might want to consider why you’re trying to do it at all. Modification can be a good thing.

I am not doing this to be critical; I’m excited to do this to encourage you to learn a few tips that can be incorporated into all of your exercises. Things like how to tighten or at least, engage your core during everyday exercises like squats, merkins, side-straddle hops and yes, even windmills. We’ll even review what your core is and why it’s important to strength and stability.

That said, I hope you’re able to join me this Friday and if there is enough interest, we might have an encore one day soon. And who knows, we might even need to illicit additional guidance from the professionals like Sasquatch, Bones and a few others.

So, enough with the 1/2 squats, the head-bob or body-pivot merkins or even the imperial walkers where it looks like your only goal is to barely lift your size 11’s off the earth. Let’s focus on doing these correctly and at a pace that will remind you how hard these exercises can be. Come join me to learn, get pushed, get better and yes, this will be a serious workout.

SYITG

Maximus – Your Q for April 26 at Slow Burn.

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Site Q Meeting Thursday 5/9/2019 -Towne Tavern

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  • QIC: Royale & Maximus
  • When: 05/09/2019
  • Posted In: Pre-Blast

ATTENTION ALL SITES Qs:

Save the Date!

It’s been too long since we got together to talk about our region.  Please join  our Nantan Maximus and the F3 the Fort leadership team and for a night of regional updates, idea sharing, team building, dinner and a few beers!

DATE: Thursday May 9th

TIME: 7-9pm

LOCATION: Town Tavern Restaurant and Pub @ 2000 Hwy 160 Fort Mill SC 29708

contact Royale with any questions.  Found on Twitter at @F3_Royale

More to Come!

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