Category: Run ‘n Gun

Run & Gun – Cake Job Style

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  • QIC: Cake Boss
  • When: 7/6/2016
  • Pax: Corruption, Cable Guy, YaYa, Bolt, Cake Boss
  • Posted In: Run 'n Gun

5 PAX came to the Baxter Y on a hot muggy Wednesday night, not to do jazzercise or workout with strangers or the fern in the corner, but to get better with their fellow brothers in the PAX. I felt like we should have EHd men as they were heading into the Y only to come out the same as they went in. When we finish at an AO, I am a better man then when I started because Iron Sharpens Iron!!

The Thang:

1 mile loop with pain stations.

  • 1 mile warm up
  • 20 donkey kicks
  • begin run with 3 pain stations
    • 10 Inch Worm Merkins
    • 10 Peter Parkers
    • 10 Carolina Dry DOcks
  • 20 Leg Lifts
  • begin run with 3 pain stations
    • 15 Ski Hops
    • 15 Mtn Climbers
    • 15 Lunge Hops
  • COP
    • Squats
    • Peoples Chair/Seal Jacks
    • Stretch
  • COT
    • Announcements and Prayers
  • Cold ones at Grapevine

Great PAX and fellowship. I believe we covered 3.3 miles and bunch of sweat and pain. Thank you for the Q Corruption and appreciate all the men who push me to uncomfortable places and make me a better man!!

Peace

Cake Boss

 

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The Fort Logo Redesign

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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:

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Ruck, Run, and Slosh Pipe

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  • QIC: Apache
  • When: 6/29/16
  • Pax: Long shanks, Cable Guy, Bolt, Twister, Geronimo, Corruption, Mayflower
  • Posted In: Run 'n Gun

Well YHC took the Q from Zima, and planned a split workout with a combination of work at the beginning

At the beginning alot of mumbled chatter about rucking versus running, but that quite down quickly when I pulled my slosh pvc pipe from the back of the truck.

A 8 inch OD 10 foot long capped pipe filled 3/4 with water

Divided in to 2 groups

Group with the pipe was the timing mechanism, the man with the pipe ran 50 yards down and back while his partners did a series of merkins

  • Wide arm
  • Diamond
  • Ranger

The other group did a series of ab lab exercises

  • American hammer with weight
  • Big boys sit up with weight
  • LBC
  • flutters

Then the two groups rotated when all pax had their turn with the Pipe!!

Then we gathered into the rucking and running group and said our farewells until end of business COT

The more I do this Rucking thang, the more I really enjoy it

so 4 of us ( long shank, twisted Twister, The beast Geronimo and YHC did the rucking it up buttercups thing thru the trails with several pain stations on a 3 miles loop.

The running miles of smiles group ( corruption, Bolt, Mayflower, and The smiling Cable Guy) ran several miles around the scenic Baxter area

Announcements

Praise for all the leaders that we have in our f3nation, that are willing to step up at a moments notice

And to all the new guys that are leaders waiting to lead

Read your news letter

The week of July 22 alot going on

Prayers for mission trips

Prayers for pax losing family members

Prayers for injuryed pax

Aye Apache

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Hog & Coyote 2016 – Ruck Option

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There has been a movement (not that kind and not that kind of group) within the Fort where quite a few PAX have been introduced to, and embraced the Ruck. AOs across the Fort are starting to offer a rucking option. If you don’t know what rucking is, don’t worry. I didn’t until about a year ago.

Here is the best explanation -> RUCKING

That said, rucking events are a different type of CSAUP, but CSAUP nonetheless. So, some of us in the Fort are going rogue and are introducing a rucking option for the Hog & Coyote. Due to the nature of rucking (slower pace than running), we’ll need to start a little earlier and bypass one AO (Run N Gun). But don’t kid yourself, 12+ miles with a 30 lb rucksack along with 4 bootcamp workouts (ruck included) will be considered a #beatdown!

I’ll be the first to HC!

If you’re up for the challenge, please join me. Unlike running a race, rucking is about starting and finishing together (never leave the 6). So this group will start and finish together, even if we have to carry some PAX across the finish line.

Route
Start – Colosseum (Maximus – Warm up Q) – 3.75 miles to WEP
The Fort (WEP) (Anchorman on Q) – 2.75 miles to HoG (6.5 miles total)
Hills of Gloom (Popeye on Q) – 3 miles to Patriot (9.5 miles total)
Patriot (Peach on Q) – 3 miles to Old Town (12.5 miles total)
Old Town (to the top of the parking garage)

Since we haven’t asked permission, we may need to conduct the first few bootcamps on our own, unless the Qs don’t mind showing up a bit early. We’ll leave that to them and modify as needed.

To view the rucking route option, click HERE

We’ll start the rucking option at 5:00 AM and plan on finishing with the rest of the PAX between 9:30-10:00 AM. All that is required is that you commit and show up with a weighted rucksack. Who’s with me?

Aye!
Zima

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Recon our Region – Spitz’s Army

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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!

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Memorial Day Murph at The Fort

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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…

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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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Run n Gun n Bleed

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  • QIC: Zima
  • When: 04/20/16
  • Pax: Cerrano, Mary Lu, Assassin, Fish Sticks, Shark Bait, Bolt, Corruption, Zima
  • Posted In: Run 'n Gun

YHC was very excited to Q Run n Gun this Wednesday, perhaps giddy. I’ve honestly only posted there once before and didn’t realize how much opportunity is available on the trails, parks (I never knew existed) and neighborhoods. Having very little knowledge of the area, I scouted the neighborhood earlier in the day after a brief perusal of Google Maps. A plan with OCR in mind began to form.

Pax were rolling in a little ahead of schedule and we had one (Mary Lu) join us during COP. The next hour would involve running, falling, complaining, bleeding and pain. But lets not get ahead of ourselves, lets discuss…

THE THANG

Run towards the field and circle up

COP
-SSH X40 IC
-Windmills X10 IC
-Squats X20 IC

Mosey to the trail, through the neighborhood to arrive at Allison Park. The following stations occurred in route:

Merkins X15 IC @ Trailhead
Wide Arm Merkins X10 IC @ Somewhere along the route

Allison Park
Wall Climbs: 5 Burpees, scale the terraced walls (2), run around to the bottom, 4 burbees and repeat, 3, then 2 and 1.

Man Ups X20 (Pull yourself upon the bars to where your arms are straight)
Hand Walk the Parallel Bars 2 Rounds

Take the Trail to Gardenia. Did some Squats (25) on the way and 20 dips on the curb.

Gardenia Street
20 Jumping Lunges (10 ea leg) Run halfway up and jog down
20 Jumping Lunges (10 ea leg) Run all the way up and jog down

Mosey to Sewer Hill (Thanks Crash). Run backwards up the (steep) hill and then turn around and run forward at the switchback. Don’t stop until you get to the top.

Mosey Down Assembly to 6th Baxter Crossing. Perform a number of exercises along the way. 25 Mtn Climbers and 25 Plank Jacks if memory serves correct. Take the trail back to the Baxter Y.

Block Walk? = Crowd Pleaser
Everyone gets a Cinder Block and walks, not run, across the field with the block over-head. Perform 10 Block Merkins IC. Return across the field with block over-head.

COT

NMM
Run n Gun is a lot of fun (almost a haiku). But seriously I had a great time Qing and there are just so many options around here. I’ll definitely be showing up more often. Also, the extra hills may have been over-kill for the workout but everyone really put in the effort and did a great job! When all was said and done we clocked almost 4 miles. Here are my notes from the workout:

-Tclaps to Shark Bait (Fish Sticks 2.0) for coming out and hanging with us old timers
-Tclaps to Assassin for getting the mileage in
-Corruption, watch your footing on the trails #tricky #ifallalot
-Watch your knees on the walls Cerrano. They will draw blood! #anddid #badass
-Bolt is not human!
-His Protege Mary Lu didn’t even break a sweat either. I got tired watching these guys run uphill

Announcements (Check Newsletter for details)
Fort Mill Care Center Yardwork (see Assassin)
Ragnar Relay (October)
Cannoli Run 5/21
Fast5 5/21

Prayers & Praise
Praise for where we live
Praise for our school leaders
Prayers for Ryan in RH with stage 4 lymphoma
Praise for YHC child doing well this week in school

BOM

Zima Out

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LAKE WYLIE LAUNCHES “THE DEEP”: A Pre-blast…

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Highly anticipated… and I anticipate your attendance to make it a launch of epic proportions… SO HC NOW. We will be looking for your support over the coming weeks as we launch this newest Region of F3. That support will come in the form of your willingness to Q, in your attendance at workouts, in your talking it up in COTs, and in EHing those guys that you KNOW desperately need the multitude of goodness that comes from F3. Someone gave it to you… Now it’s your turn… Call that buddy that lives in Lake Wylie or in Steele Creek area that you haven’t talked to in a while. Tell him your story. Then drag his a$$ to the AO for a glorious beatdown…

Where: Oak Ridge Middle School in Lake Wylie (5657 Oakridge Rd, Clover, SC 29710)
When: 0700 – 0800 on April 9th, and every Saturday thereafter until we either die or the Earth passes away…
Who: All Pax of F3 Nation that are up for it… (But particularly those in Lake Wylie and Steele Creek and surrounding areas)
What: Horribles. Lots of them.
Why: Oh… You know why…

Weinke sneek peak…
Let’s see… what should I tell you??? Let’s just say that there will be lots of speed work… Bear crawls… Oh, and a new exercise, called THE KRAKEN. You won’t want to miss that…

BE THERE.
Helmet, out.

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OCR at Run n Gun

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  • QIC: Longshanks
  • When: 03-31-2016
  • Pax: CSPAN, Kid Rock (Area 51/SOB), Atlas, Bolt, Chaser, Apache, Slinger, Mary Lou, Longshanks
  • Posted In: Run 'n Gun

Nice evening to hit the trails and work on some OCR specific moves.  Focus on trail running and grip strength.

Disclaimer given and off we went.

Quick warmup in the parking lot of the usual – SSH, IW, Windmills, and other stretches.

Run to Allison Park. do some hangs, pullups, and monkey bar crossing. Explain different monkey bar techniques.  Do some parallel bar traverse and 5 pullups.  Rinse and repeat 2 more times.  Hit the trails from Allison Park stopping every 3-4 minutes to do some form of exercise to allow the 6 to catch up – burpees, merkins, LBC’s, SSH, etc.  After hitting the trails back into Allison Park for one more trip across the monkey bars and then run back to the YMCA.  With about 10-15 minutes left YHC explained the spear throw, heavy carries, and rope climb.  PAX worked on these obstacles before finishing up for COT.

Announcements – upcoming OCR Races – Spartan Sprint April 9th and 10th, Battlefrog Charlotte April 23rd, MudRun April 30th.

Prayers – Injured PAX, Families

Moleskin

Was great to get out this evening and lead the PAX in some OCR training.  OCR is one of my passions and love being able to share some techniques so that all PAX can be better on the obstacles.  We ran just over 4 mile with most of it being on the trails.  Thanks to all who came out and i hope you are a little bit better than when you showed up and have a better understanding of OCR.

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