Boomtown Rats never posted to Quagmire (I like F3 Mondays)

  • QIC: CSPAN
  • When: 7/11/16
  • Pax: Long Shanks, Bones, FNG- Shipwreck, Vinny, Da Vinci, Router, Tater, NASA, The Mandarin, Main Frame, & Fish Stick
  • Posted In: Quagmire

If you don’t know the song google Boomtown Rats, Monday, or call your parents

Conditions were 75 and sticky humid

Disclaimer in DETAIL as my Legal Counsel is on vacation again (or is he avoiding my Q’s?)

COP Warm Up in cadence with all my favorites to ten repetitions

Mosey to Steele Creek’s “Just Fresh” Lot and/or to CSPAN’s Sidewalk Chalk Board of Pain

Each parking space had an exercise and the loop of running was around the Just Fresh Delivery Van and the opposite grass parking lot island. Freet to choose clockwise or counter clockwise

Board of Pain (run was about 1/8 mile per lap)
5 Flying Squirrels
10 Merkins
20 Squats
30 Carolina Dry Docks
40 Side Straddle Hops
50 LBC
5 Flying Squirrels
10 Diamond Merkins
20 Squats
30 Carolina Dry Docks
40 Seal Jacks
50 Calf Raises

Fish Sticks wore the “Championship Belt” and got in about a board and a half, all men got in a full rotation on The Board, and it was sweaty and terrible, all men seemed to enjoy the “fun”

Quick session of ABLAB and American Idol to finish out 1st F.

2 very quick sermons during the workout, the first was on our broken world, and we really need more of two things-Jesus and Leadership. Leadership starts wherever you are at today and in your home, be a better man, and understand we need to make a difference. The second sermon was on #UvsU, as we need to give our best because we never know who we are “pulling along” because they see our efforts, I used the example of the board today and as in life we all have to do our best to make those around us better.

COT/Prayer or Praise/BOM

Read your Newsletter,
AYE!
CSPAN

TClap |
0

The Fort Logo Redesign

Pax

On September 30th, we will be celebrating the 4th Anniversary of the F3 the Fort with the Invergence held at Anne Springs Close Greenway (more details to follow). Since the inception of F3 in York County back in 2012, our region has seen tremendous growth and now hosts over 750 Pax across Fort Mill, Tega Cay, Rock Hill, York, Lake Wylie and soon Lancaster.

The original design of the Fort logo completed by Bounty Hunter has been a stalwart throughout this growth. However, it is time to update the logo to further represent all of the Pax across the region.

Beginning immediately, YHC is asking for all of our creative Pax to submit a new logo design to represent our region. All submissions should be sent to thefortf3@gmail.com. Submissions must be completed by July 31st. This will allow for an F3 Mudgear t-shirt order to be completed by the Invergence.

Entries will be shared below. The winning submission will receive a free t-shirt courtesy of the Fort region.

Thanks in advance for your help! See you in the gloom.

Current Entries:

TClap |
0

Party of 7 to celebrate Independence day at Quagmire!

  • QIC: Puddles
  • When: 7/4/16
  • Pax: Spitz, The Mandarin, Corn Hole, Router, Snookie, and Bones
  • Posted In: Quagmire, The Fort

Nothing like a little early morning independence day sweat session in celebration!

Let everyone know that this is off the cuff with no prep. Let’s all find out how it goes, shall we?

Let’s mosey!

How about some high knees…

Regular…

Butt Kickers…

Regular…

Karaoke right…

Regular…

Karaoke left…

Regular…

Circle it up…

First exercise is the side straddle hop In Cadence x25…

LBC x25… Imperial Walkers x25… Moroccan nightclub x25… Merkins x20… Windmill x15…

Let’s Mosey…

How about some Peoples chair, 10 count each… Arms out…Arms up… Spitz’s turn for some Air presses…

Let’s Mosey to the big red balls…

OYO Running some suicides…

15 Merkins  at the starting ball and 20 LBC at each progressive ball…

Let’s mosey to some grassy area and do some Jack Webbs…

That was fun, Not! Let’s mosey to the fountain…

30 dips followed by some low slow squats in cadence x15.

Oh Guess what it is COT time. Wanna race? Nope, see you there.

Prayers for Zima’s, M’s grandmother in her time of challenge. We ask for peace and comfort for all.

I thank the lord for the 6 PAX that joined me back after a short absence, that I certainly feel to the core. Happy 4th to all may God continue to bless, and enrich our lives as we continue as HIM’s for HIM!

TClap |
0

Your Response to an Audible – “Quagmire Style”

  • QIC: Freebird
  • When: 06/27/16
  • Pax: Pusher, Cornhole, Shark bait, Fish Sticks, Zima, CobraKai, Cake Boss, Da Vinci, Mainframe, Mandarin, Rooney, Twister, Fire Marshell Bill, Wild Thing, Witch Hunt, TheMatrix, WhiteLighting, Bones, Axial, Freebird
  • Posted In: Quagmire

WARM O RAMA (slow jog – b/h Wine Shop)

  • SSH – 15
  • Windmills – 15
  • Legover L&R Stretch (10 count)
  • SSH – 20
  • Burpees – 10 oyo
  • SSH – 25
  • Monkey Humpers – 15
  • SSH – 30 (Fire Marshall Bill – VQ – count to getting ready for his first Q)
  • Merkins 15
  • SSH – 35 (125ish SSH warmed-up now!)

The Thang: Magic 8 Ball

Mosey to Big Red Balls – BRB @ TARZSHAY
Partner up and OGGF (old guy go first – age before beauty)
Partner relays to the BRB and back other partner flying squirrels. (heart rates up now!)

Plank as teams finished up and Pusher continued Pushing right arm high Left arm high, you know the drill.   How many BRB’s are there!… (10 or so)

Mosey to back of Home Depot for some nice relaxing Wall Chairs, each PAX Lunge walk to front, as legs start to burn.

Mosey over to Musical Fountain The “Heart of Quagmire”

More Partner Relays (Oldy go First)
Run, crawl, walk, whatever it takes to get around the Loop as your partner screams for more:

  • Step-up
  • DIP
  • Cafe Raises
  • LBC
  • Slow Squats
  • Decline Merkins

That was the plan – Then Freebird throws AUDIBLE – “Change in the offensive play at the line of Scrimmage” (happens in life all the time)

Meet up with RUCKERS for “Kayak Coupon Indian Relay.” (see twitter PIC to relate) TCAPs to CobraKai!

Moleskin: 

Discussion from Matthew 6:25-37

The summer is the best time for a Family vacations, but have you ever needed a vacation from the Vacation.  Was it because things didn’t go as planned or you were thinking about work, or you spend more than expected.  These things can cause stress, apprehension, frustrated, anger.

All the Life’s Audibles... Just plain feeling the heavy weight of Anxiety from Life happening!

Anxiety in Greek means to distract or to be divided… to distract from the “Main Thing.. our 3rd F.

“before I go further I just want to state I am by no means a model of this, but continue to strive towards it.”

If you’ve ever felt like this what do you do, where do you turn, how do you handle it.  A suggestion checkout Matthew 6:25-37.  In these versus Jesus has just finished, ironically, talking to his followers about how it’s impossible to pursue both God and wealth.  Now he’s talking about why one should not be Anxious about material things or distracted from the main thing (our 3rd F).  Simply said let the “Main Thing be the Main Thing.”

Just image your stressing about something and a young child walks up to you and simply says, “Why are you stressing Daddy, don’t you know God has it all under control.”

We all deal with Stress and Anxiety in different ways but if you turn to the right chapter your response to it will be much different than if you handle it on your own. (AYE)

Your Humble Correspondent (YHC)
FREEBIRD!

Announcements 

TClap |
0

Quagmire Round Up

Perfect #gloom morning at the shopping mecca known at Quagmire.  5 hearty souls posted for circle of fire beatdown.  3 were coming out of the haze of a post Hog and Coyote #manmaker.

Here is what they did:

Pearls on a string- left VSF and moseyed around front of major corp big box home builder only to come out in front of major corp big box M- approved fancy everything you need place.  dunno- it had big balls.  10 of ’em.  Pearls were squats, merkins and some hatefull combination of Carolina Dry Docks and Jumping Lunges.  Arrival in front of major corp big box clothier of fashionable kids and parents trying to stay fashionable.  Think the name was New Army.

The Thang:

Circle of fire- 8 cones 20 yards from center.  start at cone- bearcrawl to center. 5 burpees, run to next cone.  rinse/repeat until 0555.  E’reyone finished two rounds.  Lunges, Merkins, LBC, MNT Climber, Dolly, IW, Peter Parker.

Sneaky toe lunge series

derkins

squat walk series

AYG to VSF

COT

NMM

Great morning,  good sweat (thanks first day of summer).  I enjoyed seeing new faces and faces I havent seen in a while.  Credit: #spitzarmy. Davinci- always smiling, Bones- enjoyed walking me down on the AYG, Tater- ran to AO and home- ’nuff said, The Riddler- bringing full on RH chatter

Prayers for family members ailing and the ability to offer help with out trying to “fix”

Jekyll

TClap |
0

More Humility, less Ego, then add Merkins!

  • QIC: Royale
  • When: 06/13/2016
  • Pax: Wild Thing, Witch Hunt, Geronimo, Da Vinci, Fish Sticks, Mainframe, Vinny, Tater (respect), Royale (QIC), Ruckers: Cobra Kai, Trucker (QIC), Sasquatch, WWL, Crabcakes, Cornhole (respect)
  • Posted In: Quagmire

We gathered bright an early at the Quagmire on this Monday morning ready to put in some work. By 5:15am we had 10 PAX ready to role with YHC and 5 ruckers taking off with Trucker. Disclaimer and a quick piece on humility, pride and ego…and we were off!

Mosey to the parking lot by the main fountain.

Circle up for COP
25 SSHs, 20 Imperial Walkers, 10 Merkins, 20 Plank Jacks, 20 Mountain Climbers, 25 MNCs…and a little yoga

Mosey to my favorite part of the AO, the Big Red Balls by Target.

10x Ranger Merkins then Lt Dan’s between the balls next 10x Crucible Merkins. R & R until the final red ball.

Finished and gathered the PAX, my 10 count was around a bible verse I found at church Sunday.

Proverbs 11:2 – “When pride comes, then comes disgrace, but with the humble is wisdom.”

Mosey over to Gander Mountain for the real work!

Four Corners marked with a cone: I broke group into 3 teams.

1st corner 100 LBCs

2nd corner 50 Paver Curls

3rd corner 100 Freddy Mercury’s

4th corner 50 Raised Curb Merkins

We all met back at 1st corner and finished LBCs until the final group arrived.

Mosey back towards COT…like a mile away!

Stopped short and completed a little ab work
20 Hello Dolly’s
20 American Hammers

Back to COT

Announcements:

Hog & Coyote this Saturday! Bike, Run, Relay, Ruck…just do it!
F3 Dads

Prayers for those who are sick or injured. Praises for Cornhole and his new career opportunity

Quick Moleskin:
This month’s theme is humility. I shared in my opening that the opposite of humility is pride…but what is pride? We say we take pride in our work, in our children’s accomplishments, etc. Pride itself doesn’t seem so bad, but break down the darker side of pride…that’s ego. Ego is what gets you in trouble. Ego is the “I’m better than everyone else at (X)”. That is the opposite of humility, and we all need to focus on staying humble in all we do!

Your Humble Correspondent (YHC)

Royale

TClap |
0

Recon our Region – Spitz’s Army

Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

TClap |
0

Memorial Day Murph at The Fort

Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

TClap |
0

Pre-Blast for Memorial Day MURPH “FunHouse FunRun”

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.

 

TClap |
0

Quagmire – Mixed it up and out came the PAIN

  • QIC: Cake Boss
  • When: 05/09/2016
  • Pax: Puddles, Corn Hole, Royale, Vinny, Smokey, Cable Guy, Fish Stix, Bing, Tater, Witch Hunt, Bones, da Vinci, Wild thing, Lego Land, Mainframe
  • Posted In: Quagmire

16 PAX came to Quagmire on this gorgeous Monday morning for their DRP. YHC has a busy week with 3 1st F Q’s and couple 3rd F Q’s but its all in joy as I love being with my F3 brothers.

Encourage one another daily. – Hebrews 3.13

The Thang:

Mosey to Home Depot Drive thru for COP just after shuffling past the mattress store and wishing we were still in bed.

22 Merkins for the 22 day challenge  – Look it up and get the awareness out!!

20 Squats, 15 Imperial Walkers, 15 Mtn climbers, Plank, 10 CDDs, Plank, Parker Peters

Count off in 1’s and 2’s

  • 1’s – Run to HD front door, 2’s do Freddy Mercurys—flapjack
  • 1’s – Run to HD front door, 2’s do Flutter Kicks—-flapjack

YHC told PAX about a guy who was talking about his ex-wife and how she was moving far away with her new husband and that back during the mortgage meltdown his business got bad and even though he was working 100 hour weeks, she found someone else to support her. This story has 3 sides to it just like every story…..His , Hers and The Truth. Bottom Line is that a marriage that is self centered and not Christ Centered will go down bumpy roads and may not survive. Its sad to think if we “provide” and “work hard” our expectation is that our marriage should be happlily ever after. Marriage calls for presence and time and effort…..not just expectation that it will be perfect. Be present and engaged daily in your marriage and with your 2.0. Love is spelled T-I-M-E for both of those areas.

 Mosey to Target back lot:

Pair Up and hit a Station in the “Cell Block” (area behind target like a prison yard). Do the exercises for 3mins, rotating back and forth with them until time is up. Once time is up, wall sit for 30sec and then go to next station.

#1

10-SSHs

10-Merkins

#2

15-Squat

10-Burpees

#3

10-Dips

20-moracan night club

#4

20-squat jabs

10-inch worm push-up

#5

10-leg raises

10-ski hops

#6

10-CDDs

15-Apollo Ono

#7

5 each leg Curtsy lunge

5 grave diggers each side

#8

10 dying cock roaches

10 peter Parkersburg

Good Time was had by All!!

COT:

Prayers for Olive who lost his sweet angel, 8yr old girl. Prayers for Wild Thing and his Cousin recovering from motorcycle accident, and prayers for Smokey and his daughter and health diagnoses.

Bring snacks and drinks for Childrens Home with goal of 1000 units!! Bring to AOs and Q’s get them to Chicken Hawk

Thanks Corn Hole for the Q……so honored!!

Cake Boss Out!!!

TClap |
0