Category: Pre-Blast

Pre-Blast – Final – P200 2017 Triple Down Training

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  • QIC: Rooney
  • When: 03/11/17
  • Posted In: Pre-Blast

Final P200 training triple down – Saturday, March 11th.

Here is the weinke:

Run #1 (6 miles):
-AO – WEP (The Fort)
-Launch – 5:50 A.M.
-10K down Old Nation Road
-This will give us time to get back and allow Pax to post at the Yard or WEP for a boot camp!

Run #2 (5 miles):
-AO – Baxter Starbucks (Flight Plan/Clydesdales)
-Launch – 11:00 A.M.
-“Street of Dreams” sponsored by Funhouse – Through Baxter

Run #3 (5 miles):
-AO – Baxter YMCA back corner by field (Run & Gun)
-Launch – 4:00 P.M.
-“Biscuit Run” through Kingsley (5.5 miles)

Each run provides a variety of terrain. Run 1 and 3 have some hills, but nothing completely terrible. Run 2 has several horrible hills. In addition, I am trying to minimize running on sidewalks or 160 as much as possible to avoid traffic, exhaust and the pounding on our legs.

Go for 3 runs and a bootcamp, 3 runs, 2 runs, or 1 run! This is a great opportunity to push yourself leading up to the P200. In addition, why else would you run three times in one day if other PAX weren’t there to push you.

This is open to all PAX. Please send out to other PAX not doing the P200 and tweet!

Until next time ….Aye!

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Pre-Blast: A Letter to My F3 Lancaster Brothers

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To my F3 Lancaster brothers who have been struggling lately,

I have only a few rules for my life. I could probably add a couple more, but these are essential:

  1. Do my best to love God and try to realize He loves me, just as I am, not as I think I should be.
  2. Do my best to love my wife and kids by decisively making choices, every day, to do the little things that will eventually add up to mean something significant.
  3. If I’m going to do something, do it right the first time. When I don’t get it right, own it and make it right.
  4. Accept responsibility for failure; lavish praise for success.
  5. Honor our Nation by remembering and celebrating those who have protected her.
  6. Finally, never quit on a hill.

I’ve failed a time or two at all but my last one. I never quit on a hill – ever! My speed might slow, I might limp as my sprint turns to a jog, but I do not quit. I do not walk. I do not stop.

Before jacking my back up, I used to be a runner. I’ve never been fast and a single marathon in 1999 was enough for my bucket list, but I loved running. When I was sidelined six years ago, I dropped into depression and fits of rage. Running had always managed my emotions. Running was my prescription. Frustrated? Run! Tempted? Run! Angry? Run!

I joined F3 7 months ago and it has changed my life. I’m even back to running short jaunts when my back allows. I might be “the six” on any run, but I don’t quit – ever. It might get ugly and slow, but I don’t quit.

I’ve seen a lot of HIMs wrestle with sad clown syndrome (we all do). I remember your faces and a few of your F3 names. Some of you, my F3 brothers, started well but have drifted to your old life (you’re not alone… every one of us has our ups and downs). We miss you. I miss you.

4am wakeups are tough. Getting out of a comfortable bed to post in 20-degree weather is hard. But, such choices are the hill set before you. These are your daily red pills. You can chose to drift back into the lifestyle you had before F3, but I wonder, wasn’t there something from within your soul that drove you to post that first day? Isn’t there something missing in your life, now that you’ve slipped back to the former ways, that you need to get back? I know you feel that call of the wild to become the best man you can be for you, your family, and your community. It’s not too late; it’s never too late.

If you’re in town and not working a swing shift this Saturday, you have only three options:

  1. Post at the Joe Davis run in Rock Hill (great cause / great HIMs);
  2. Join us at Normandy (I’ll have my 2.0s “Parkour” and “Jumper” assisting me on Q) or post to another site if you like;
  3. Ignore the call of the wild God placed deep inside of you.

This is your hill. Don’t quit. Don’t stop. Don’t give up.

YHC, Bourne

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

– Theodore Roosevelt. “Man in the Arena.” from Citizenship in A Republic as cited in theodore-roosevelt.com.

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New Vision for Children’s Attention Home

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  • QIC: Reborn/Chicken Hawk/Smiley Face
  • When: 01/28/17
  • Pax: All Fort and Rock regional PAX, and others from surrounding regions that have a passion for the CAH.
  • Posted In: Pre-Blast

Beginning this month we will begin building upon the work that has already been faithfully started by other PAX at the Children’s Attention Home in Rock Hill, SC. The vision has been changed to plant, grow, and serve a small workout group to invigorate male leadership within the Children’s Attention Home.

A traditional F3 workout will be performed each time we visit with the young males (12+) living at the home to create an environment of male leadership within the home that will impact others within the home and the community.

FiA Nation has stepped up to begin working with the young ladies to allow for our regions to focus solely on the young men.

We will be holding a Meet & Greet time on Jan. 28, 2017 at 1600 to allow for us to meet the young men and begin forming relationships with them. Workouts will then begin on Feb. 11, 2017 at 1600 and will occur every two weeks depending on the CAH calendar. We will be able to use the areas around the home which include Winthop University lake, the field at First Christian Church, and the CAH grounds themselves. The workout will be renamed at the first workout from Justice League to a name that is meaningful to the young men with the theme of The Fort and The Patriot.

Workout Q’s will be responsible for the following: Explaining F3 and giving the disclaimer at the beginning of each workout; Leading the 45-min. workout (be aware of the physical abilities of the young men and adjust accordingly); Hold a short devotion incorporating the Monthly Theme that our regions are using; Naming any FNG’s and inserting; Write a BackBlast; and marketing of the workout to build interest throughout the regions.

We will continue to support CAH by holding off-site events, grounds support, and goods drives. These will not be on a regular schedule, but will be marketed throughout the regions so all are aware of them.

Remember: Photos and videos are not allowed during any of the events we hold for the Children’s Attention Home for security purposes.

We are currently praying for a PAX who has a passion for the work of CAH to step up and be the Site Q for the workout sessions. This will involve the same roles as a Site Q for all other F3 workouts. If interested contact Reborn, Smiley Face, or Chicken Hawk.

Thank you all for the support you have provided in the past and we look forward to this new venture at the Children’s Attention Home. Please be praying that God will bless our efforts there so that we can build up young males that will one day be leaders in the community and beyond.

For directions see the link: https://drive.google.com/open?id=0Bz5jCyE9atWTeWEyRE9xdXd6dmM

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Preblast 11/23/16 = futbol or soccer @F3theFort

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  • QIC: CSPAN & the Prodigy
  • When: 11/23/16
  • Pax: F3, M, 2.0 (s), family, and friends
  • Posted In: Pre-Blast, Run 'n Gun

List of activities for Wednesday 11/23/16

Normal Wednesday morning workout schedule #redpill

14:30 Wednesday afternoon gather to watch my beloved Celtic take on a team called Barcelona which carries a decent player named Messi (DM @CSPANF3 for details where we are watching)

18:15-20:00’ish gather with F3, M, 2.0 (s), family, and friends at #F3Run&Gun at the Baxter YMCA, 857 Promenade Walk, Fort Mill, SC 29708 for a friendly game of soccer. All are welcome to watch, only players that are capable of keeping up with a adult men’s game should play #safetyfirst

Spikes and shin guards are recommended, bring a black and a white shirt/jersey as teams will be random selections, we hope to play 11v11, and I hope this is a new tradition to “friendly” start to your holiday season.

Any questions or comments please contact me,
AYE!
CSPAN

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2.0 BMX VQ Pre Blast – Taking it off road to slay the dragon

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If you are brave, come slay the dragon with 2.0 BMX for his VQ.  BMX has a beat down of epic proportions lined up for the PAX at the Dragon this Saturday, 9/17 7:00 am.  Come out and support this young man (11 year old) as the PAX of York train him to be a great yet humble leader.  AYE???

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Pre-Blast for F3 York and Rock Hill Muster

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  • QIC: Nunchuck
  • When: 9-6-2016 8pm
  • Posted In: Pre-Blast

F3 York will be hosting an informal get-together for all newer PAX and anyone interested in seeing a little of what F3 is all about.   This is meant as part educational and part basic training.

F3Rock Hill and York Muster 2016

Invite a friend for this informal 2nd F gathering of the F3 York Men
Save the Date: 8pm, Tuesday September 6, 2016
Location: Trinity UMC York, SC

Agenda

  • 2 Leadership Drills – Plan to Participate and Grow Together
  • Site Q Briefing –
  • Current views and future plans (5min or less each)
  • Review of Site Q responsibilities
  • 3rd-F Q.  Who/What/Where  (bible study thoughts & location)
  • Q – Time
    • Q Responsibilities
    • Tutorial on posting Back Blast
  • Future Plans for F3 Rock Hill and York
    • New AO’s,  Any Change in AO’s, Future Needs or Expectations
  • Open Floor – Mumble Chatter and fellowship

 

With no formal headcount, there will be food (pax encouraged to bring finger foods if you’re willing) – when it runs out it runs out.    M’s are welcome to join.

Hit me (Nunchuck) up with any questions.

 

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Q school Iron Academy 0430hrs 8/29/16

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  • QIC: Apache
  • When: 8/30/16
  • Pax: All pax are welcome to better ourselves together
  • Posted In: Pre-Blast

Q school At the Iron Academy 0430
All pax that hasn’t Qed or wants to touch up on their Qing skills. You will have an opportunity to lead the leaders of our nation in the gloomness with Q101 and Q102 classes being held just for you at The Iron Academy

We are also planning a class on log in to write a preblast and also backblast which is a requirement for any pax after Qing…

Alot of F3nation useful information will be available.

Come sharpen your skills of counting and sharpen your iron with other leaders of the gloom

See you there!!! Aye Apache!!!
See video for what to expect
⬇⤵↙🖒

 

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Palmetto 200 – The Fort – Pre-Blast 2017

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Pax of The Fort:

Months of training culminated with the P200 over the weekend of March 18th – 20th 2016. Teams of 12, 9, and 6 from The Fort put it all out there in a 200+ mile relay from Columbia to Charleston. Vans filled with bags of water, trailmix, uncrustables, cold pizza, headlamps, calf sleeves, and phone chargers, surrounded the PAX piled into vehicles for this #CSAUP event.

At this point you are either remembering the high from last year’s P200, bumbed that you missed the BRR experience, needing a #CSAUP in your life, interested in running a relay, or think “Why Not”! Then Pax…HC for the Palmetto 200 2017!

The P200 is an opportunity to experience all 3 Fs – Fitness, Fellowship, and Faith. The P200 will be Friday March 24th to Saturday March 25th.

What is the P200?
It is a 200 mile relay race that begins just outside of Columbia, SC in Red Bank and finishes at Patriots Point just outside of Charleston, SC.

The course travels through the Three Rivers Greenway in Columbia, Santee State Park, Francis Marion Forest, Isle of Palms, Sullivan’s Island, over the Ravenal Bridge and into the historic Battery of downtown Charleston, and finally finishes at Patriots Point.

Last year we had 3 – 12 man teams, 2 – 9 man teams, and 2 – 6 man teams. Runners on 12-man teams will run three legs of varying distances and will run differing total miles. Similarly, 9-man teams will run the same legs but each will run 4 legs instead of 3. The P200 is a flat course and has more variance in the total miles per runner than BRR. It lends itself to include a wider range of runner. In the P200, there is room for an inexperienced runner who will only have to run a handful of flat miles during the race while still providing longer distance totals to challenge an experienced runner on the same team. The overall experience and camaraderie is priceless.

Hard Commit (HC)?
Don’t be left out of this event! There is room for all runners and even non-runners who are committed to train from now to March. Current F3 running workouts and boot camps offer perfect training for such an event. We can form multiple teams based on speed and experience. Costs will be divided between the PAX on each team. Costs include registration, van rental, gas, and a few general supplies. You will be out of pocket roughly $200.00. However, that doesn’t include all the gear you end up buying in preparation.

If you are interested than e-mail me the following information at wallacem@fortmillschools.org:

-HC or SC?
-Your preference of team size – 6, 9, or 12
-Your mile pace
-Your e-mail address

Here is the Link to the Palmetto 200 website if you want more information: http://palmetto200.com

Rooney

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Pre-Blast for Memorial Day MURPH “FunHouse FunRun”

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If you don’t know by now, The Fort will be conducting the Annual Memorial Day Murph at NAFO high school (The Coop and Varsity AO).  This is a great opportunity to work out with The PAX to honor our service men and women. Post to your regular AO, then head over to NAFO for the double-down.  In addition to the workout, there will be awards handed out to those who perform at the top of the group.

However, there is one award that perked my ears, the Funhouse Pull Up award.  I assumed this award was for the PAX who increased their pull up count exponentially from the last go around (go search the last Fitness Test).  This was not the case.  ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)…..  “Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!”  So yes, YHC likes to modify.  Especially a freaking pull up. So why not “modify” the MURPH with a typical “FunHouse FunRun”?  Call it a triple-down.

So if you’re not afraid of modifying (CSPAN I see your “burpees” so I KNOW you love to modify) join me for this THANG:

Memorial Day – Monday, May 30th 0430

Start (Leg #1): 0430 at Trailhead Park in Tega Cay for a run to Flight Plan (Baxter Startbucks) ~ 4.2 miles

Leg #2: Flight Plan 0515 (YHC the Q) – I will find a suitable 4.5 mile loop that will get everyone ready to go do the MURPH- Total so far ~ 8.7 miles

Leg #3: Run to NAFO 0600 – There will be little time for COT at Flight Plan for those on the #FunRun, so I may hand this off to someone staying behind.  We must get on our horses and head out to make the 5.5 miles to NAFO in 50 minutes before the MURPH starts. The route is down 160 and take a left on 21 and then a right on 460 to NAFO. – Total so far ~ 14.2 miles

Leg #4: The MURPH – 1 mile run, 100 pull ups, 200 push ups, 300 squats and a final 1 mile run. Ugh. So final total mileage ~ 16.2 miles

So join YHC to “modify” your typical day.

 

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PreBlast-RAGNAR Trail Relay Race

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  • QIC: Bolt, Reborn, Chaser
  • When: 10/07/16
  • Pax: ALL F3 PAX
  • Posted In: Pre-Blast, The Fort

Updated PreBlast can be viewed at http://f3nation.com/2016/06/09/preblast-ragnar-trail-relay-race-oct-2016/

 

F3 Nation . . . Knowing we all like to be challenged, we have something special just for us . . .

Ragnar Trail Carolinas is coming to South Carolina October 7-8, 2016! The Ragnar Trail Running Event will be an awesome F3 CSAUP challenge including Fitness, Fellowship, and Faith.

M’s, 2.0s and fellow PAX will be welcome to hang out and support the F3 teams to encourage fellowship among the extended F3 family (We are waiting for confirmation on cost for spectators). We will also be afforded opportunities to promote the mission of F3 to those in the Ragnar Village, whether it be socially or by impromptu workout sessions. Our goal for number of F3 teams is 20-25 from all areas.

Teams will consist of 8-members (or 4-member ultra teams) who run relay-style on three different single track loops through the Anne Springs Close Greenway forest preserve. Teams run day and night until each member has completed all three trail loops totaling 16.10 miles.

Each team will have the opportunity to camp overnight in a 300 SF area at Ragnar Village located within the Greenway, get to know other PAX from other Regions, and be an example of what F3 is all about to ‘Ragnarians’ who will be participating through this event. We have been designated a special camping area from RAGNAR just for F3 Nation so we can get to know each other on a more intimate level.

If you are new or even a veteran to trail running, a great website to help you get started or perform better is www.trailrunningmovement.com.

Registration is open at www.runragnar.com, so begin forming your teams now and register today. As a bonus, F3 has been offered a $150 team discounted registration by Ragnar. Just use the promo code CT16MF3 to receive the discount. Registration prices will go up on August 4, 2016 at 23:59 MST.

What: Ragnar Trail Relay Race. 8-Member (or 4-Member) Teams.

When: Friday & Saturday, October 7-8, 2016.

Where: Anne Springs Close Greenway, Fort Mill, SC.

How much?: $1,090/CSAUP Team after Special F3 Discount. Registration prices will go up on August 4, 2016 at 23:59 MST. Registration includes: Team Parking at Greenway, Camping Area, Finisher Medal & Shirt, Meal & S’mores on Friday Evening.

Needs: Area Q’s to assist organizing teams and spreading the word.

Contact Bolt, Reborn, or Chaser for more information or if you have any questions.

There will be more information coming as we receive it from Ragnar.

8 Friends. 3 Trails. 1 Billion Stars. Unforgettable Stories. Are you up for it?  See you on the trails! 

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