Category: Run ‘n Gun

Yeti Preview Run…It’s a Beast!

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Temperatures are dropping and this thing is coming!  If you don’t know it by now, the Yeti CSAUP is coming to The Fort on 02.20.2016.  And it’s a Beast!  YHC and the brave few decided to give the Yeti track a preview.  If you don’t know what I am talking about, go HERE and get educated on this upcoming event.

The track was originally intended to begin at The Pantheon and end at The Reservation, but the route proved to be too dangerous for PAX, like most IL workouts.  Thus the route change has been made to include Pantheon-Ballroom-Coop-Run ‘N Gun-Pantheon.  All in all it is approximately 18 miles of suck!  We decided to give the new route a shot.  So off we went.

The Thang
We met at Pantheon at 0530 and began running a fellowship pace towards Ballroom. We passed Ballroom feeling confident but realized there’s another 15 miles ahead of us. Smooth running to The Coop to meet up with Geronimo and Sasquatch. Coop to RNG is another 6 miles and wave to the PAX warming up at WEP. RNG to Pantheon and another 6 miles to give us a little north of 18 miles total. The route is “fairly” safe with the caveat that you need to be on your toes from Ballroom to Coop on the Gold Hill Bypass. Once we add 4-5 pain stations, this will be the Epic beatdown of the winter.

Moleskin
*Cerrano is the Pace Master. All his splits are the same!
*Maximus needed some coaxing to keep his pace in check. This paid off for miles 17 and 18.
*Maximus is a lot smarter than he looks. He placed several water and fueling stations along the route beforehand. He’d reach behind a bush and pull out a bottle of water and a snickers bar. Well played!
*Crash can run 12+ miles with Pneumonia-like symptoms. He’s a man!
*Spider-Man just puts in the work! He’s all heart!
*Axl needs a name change to “Pit Stop”. Seriously though, he’s running mileage he hasn’t seen in 10 plus years.
*Sasquatch and Geronimo are fast! Period!

Other interesting notes:
*There are several things you should not eat the night before running 18+, we’ll leave it at that
*If you’re running in the Yeti category, start training, it’s not easy!
*From the past few weeks experiences, we’ll have several areas marked for when nature calls. I can’t speak highly enough of the QT facilities and staff
*We will have a conversation on safety the morning of the event. The safety of the PAX is number one!

Last Words:
*This will be a 4+ hour event, so plan accordingly
*Fort Mill BBQ will be opening early for a 2nd F event immediately following the Yeti (Ms and 2.0s are invited)
*We will have water stations but you may want to consider alternate fuels (gu, gels, jelly beans, etc.)
*There will be several opportunities to train long distances up to the event. Keep an eye out for tweets from myself, Crash and Cerrano
*If you’re not signed up, do it now before your #cyberbullied into it. Sign up HERE

Any questions? Hit me up on the Twitter Machine or in COT

Aye!
Zima

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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Veterans Day at the Baxter Y! RAAHH!

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  • QIC: CSPAN, Bogey
  • When: 11/11/15
  • Pax: Flat Tire, Cable Guy, General, Geronimo, Bolt
  • Posted In: Run 'n Gun

Happy Veterans Day!

Now do 25 Burpies OYO, 25 slow and low merkins, bear crawl 0.5 mile, barrel roll under 10 school buses, do 25 more burpies OYO, 25 more merkins, barrell roll back under all 10 buses and alligator crawl back that 0.5 mile up hill both ways. COT The END!

Thank you for coming out and celebrating Veterans day with your local F3 PAX that are Veterans. Its because of the people like you that show support and love for the Veterans and the freedom to do so is the reason we all lace up our boots and head to the front lines. Thank you all! See you in the gloom!

Get out there and help launch new AOs!

Sign up and pay for the christmas party!!

 

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2015 Children’s Attention Home Angle Tree

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THE THANG:

We are partnering with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home.

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive or leave CAH.

We have volunteered to provide for the needs in three areas for the kids:

  1. Scooters, Skateboards, Ripsticks, Rollerblades, Helmets, Knee Pads  – All Sizes
  2. Card Games –  Go Fish, Old Maid, Uno, Phase 10, Skip Bo, Flash Cards, Playing cards
  3. Art Kits & Acrylic Paint – Jewelry Making, Beading, Scrapbooking, Origami Kits, etc.

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 19th or to the Christmas Party on December 19th and they will funnel them back to me, Chicken Hawk.

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Slow down the whirlwind

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  • QIC: Pusher
  • When: 10/22/15
  • Pax: Sheldon, WWL, FNG - 3Phase, Flat Tire, The Artist formerly known as Fighting Gobler shortened to Gobler by YHC, Cable Guy, Maximus, Bolt, Package, Corruption, Longshanks
  • Posted In: Run 'n Gun

YHC is currently reading a book entitled “4 Disciplines of Execution” based on the recommendation by Santini. The book discusses the “whirlwind” of life which is basically every day for YHC. For me, the whirlwind is the constant to-do items that I can never catch up with whether it is in my role as father, husband, district manager, leader, soccer coach, school volunteer, friend, etc. Because of this constant whirlwind, I focus much less on long term goals and more time on just being a fireman who puts out fires.

With this in mind, I set the Weinke to reveal a whirlwind of a workout for the Pax. I was excited to have 3 Phase join us. He was working out last week, saw the group, showed some interest and posted on his own this week. Proud to have another Marine in the group. Welcome!

Disclaimer and mumble chatter about pillow talk to begin the workout

Fast Mosey through the woods – Stop at fountain

Warmup – IC

Windmills x 10

IW x 10

Mtn Climbers x 10

Mosey another 1/4 mile – Warmup #2

LBCs x 10

Freddy x 10

Flutters x 10

Fast Mosey to OPES

Explanation of whirlwind theme and connection to school drop off circle

At each curve complete the exercise  with a partner

10 Burpees x 4

15 Dry Docks x 4

20 Lunges x 4

Heart rate is now up; We are in the middle of whirlwind. Cannot remember long term goals. Now is when we need a partner who will hold us accountable. Relay long term goal to partner now. Guess what…now you have someone to help you with those long term goals.

25 Plank Jacks x 4

30 Dips x 4

35 Flutter Kicks x 4

Mosey to rock

Super 21 (modified to Super 11 due to time)

Merkins and Squats

Mosey home

Moleskin:

For YHC, I never feel like i can catch up. While I like to be busy, I sometimes wonder if i am making long term impact or simply putting bandages on everything knowing full well that I will have to deal with it in the future. I am stuck in the whirlwind.

But after this workout, Gobler and I now will be holding each other accountable and that gives me great strength. I know I became a little bit better as a result of this and that is what F3 means to me!

Read your newsletter, post to an AO and EH a guy who needs to become a better father, husband, Christian, employee, leader and friend.

 

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Team Black Diamond + #GoRuck = @F3TheFort Run&Gun

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  • QIC: CSPAN & Bolt/#OCR & Crab Cakes/#GoRuck
  • When: 10/14/15
  • Pax: Long Shanks, WWL, Bolt, Cerrano, Dark Helmet, Old Bay, Geronimo, Trucker, Cobra Kai, Crab Cake, Gobbler, 1-Niner, & CSPAN
  • Posted In: Run 'n Gun

Bolt arrived early to setup X-Course (see last week’s back blast)

Bolt goes and coaches youth soccer #HIM (lost game=#noPELE)

Addition to course this week was the spear throws (see Long Shanks on proper form #winner) and carrying of a sandbag every lap by each team

Disclaimer

Ruckers fell in and formed for war…

All others-

Quick mosey to course

Divide into Teams:

  • Shanks & WWL
  • 1-Niner & Gobbler
  • Old Bay & Geronimo
  • Cerrano & Dark Helmet (assigned penalty of me #oldman)

High quality #mumblechatter throughout evening

We all stink at the spear toss except the PAX who has his own spear #ELITE

45 minutes seems way too long…

We need a Q for the 28th

Prayer & Praise + BOM

Beer & Gatorade in parking lot

Be a better man today than you were yesterday…

AYE!

CSPAN

 

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Sandbagging allowed at Run N Gun Black Diamond

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  • QIC: Bolt
  • When: 10/7/15
  • Pax: World Wide Leader, One Niner, Cable Guy, Bolt, Geronimo, Tater, Corruption
  • Posted In: Run 'n Gun

Seven Pax arrived to find out what might be involved in this Black Diamond Mud Run prep workout. Cable Guy and YHC had experience with the setup from last week, but was tweaked a little and longer to hopefully reach BD requirements.

Markedly absent was C-Span who may have shied away due to involvement of a 50# sandbag carry. He can’t escape, penalty will be to carry it throughout Run N Gun next week.

Arrival, individual stretch, easy group jog from YMCA parking lot through trails and past the 2 ponds. Halfway around the second pond were the white board ‘instructions’ and sandbags (10, 20, 30, 40, 50#) at the starting point. Around the pond distance was approx. 1/3 mile.

While we did not break up into teams, most of the Pax ran together for most of the workout and nearly all the sandbags were carried on each lap, with the 40 and 50#’ers being shared during the run. Breaks from carrying the sandbags were offered, if needed, during the workout.

After each running lap were the following, with each exercise @ 2:00:

Lap 1: Burpees, 20 minimum 30 goal

Lap 2: 3x (min) – 5x (goal) up hill bear crawl/down hill front crab crawl

Lap 3: Merkins – 40 min – 80 goal

Lap 4: Lunges up macadam hill – 20 min – 30 goal

Repeat from top as necessary until :50.

Jog back to YMCA parking lot. YHC was hoping to get in practice of fireman carry at the end as the Mud Run ends with a carrying of your teammates, but we had exhausted our time.

Setup of this workout needs some tweaking, especially with the sandbag carries. Teams appear to be the better option, but individuals can run the setup on their own for personal test.

Everyone was pushed pretty hard and I think this was a good combo of running and upper body as is needed for Mud Runs and Spartans.

Main discussions after were about the Columbia relief efforts. Please donate what you can. Watch Twitter for the discussions and when Pax are going to Columbia. Thanks to Justin for taking us out.

Hangout with a few beers in the parking lot. Thanks e1, YHC’s second Q, first BB.

 

 

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Loaves and Fishes… PAX please keep helping Columbia.

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Loads, nay, tons of support has been poured out on the Columbia PAX, but we are far from out of the woods. Spiderman is trying to garner support for a Columbus day trip to help folks start the clean up process. There will be A LOT to do. If you’ve been following the news, twitter, etc., then you’ve seen the devastation. It’s not widespread like Katrina, but for those folks affected, it’s close to that level of devastation. We are also still taking donations.

SO DONATE! Bring supplies to your AOs tomorrow and the rest of the week: Dry food, water (LOTS OF WATER), toiletries, clothes, and especially blankets or other bedding. EVERYTHING and anything helps. If you can’t make that, then drop supplies by my house: 7183 Meyer Rd. (near The Coop) We will be taking more loads down tomorrow and all week long.

Thank you for your generosity thus far. Let’s keep it going.

Someone tonight as they were dropping supplies by said, “It’s not much, but it’s what we could do.” I said that a lot of “not muches” makes a whole pile of “somethings”.

It made me think of the stories of Christ feeding the 5,000; or the account of the Widow’s Mite. Men, let’s cast in what we have, add it to the growing stacks, and make a dent in the suffering of another human being. The little we can do WILL MAKE A HUGE DIFFERENCE. We are promised it is so…

Additionally, if you have the means and are so inclined, here’s the link to the GoFundMe site: http://gofundme.com/9x5mxfv8

Helmet out…

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Pre-Blast for The Fort 2015 Christmas Party

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This is a long time coming, so here it is:  The Pre-Blast for The Fort 2015 Christmas Party!

Now this will be no ordinary Christmas party.  This party will be THE blowout of Fort Mill that people will be talking about for months, or at least hours….   There will be food, drinks, rap battles, break dancing, etc.  The typical PAX throw-down.  This is a BYOB event.  This is all you need to bring.  $65 a couple is a steal to hear DD drop the mic to an Eminen classic, “the Real Slim Shady” while Menthol throws down the cardboard to show us his old school break dancing moves….  This is something you don’t want to miss.

The Thang:

AO: The Diary Barn

Date: 12/19/2015

Time: 6:00pm – 10:00pm

Cost: $65 per couple – Pay here https://www.paypal.me/JoshuaSale  OR send check to Joshua Sale 1213 Whitetail Drive Fort Mill, SC 29708

Extras:  BYOB – If you would like to partake of a festive drink, please bring it and our bartender will be serving the PAX.

Remember that $65 now in September is easier to come by than in December.  Do this now and have a pre-paid date night for your M that will be loads of fun!

Let me know if you have any questions.

Funhouse

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PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

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Mark your calendar, get ‘a hall pass’ from the M, and come join your fellow Fort Mill area pax for our annual birthday party, The Fort Invergence!    This September will mark the third year anniversary of F3 in the Fort Mill area,  and we’ll celebrate it with a night of great food, fellowship, and a look back of all that we’ve done since September 2012.

What:  Fort Mill Invergence (3rd anniversary party)

When:  Friday, September 18, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, some cash (to cover the pavillion rental/donations to the F3 Foundation)

Use the link below to RSVP and list what food you will bring:

F3 The Fort Invergence RSVP/Dinner Sign Up

This years theme is  High Impact Man (#HIM).   Several members of the Fort area Pax will review our accomplishments over the past year, and talk about where we are going in the coming year.    Our F3 leaders, OBT and Dredd, will be there too to discuss the plans for F3 nationwide.

WE WANT TO HEAR FROM THE PAX!

Consistent with the HIM theme this year,  we would like to recognize those who had an impact on the pax or the Fort area region.   Was there someone who got you through a tough workout or run?  Who inspired you?  Who got you out at 5:15 each day when you didn’t feel like it?  Who supported you through a tough time?  Who made a difference this year?  Who exemplified the HIM?

Please submit the name of the person with a breif summary to  fcicciarello1@gmail.com.  We will either read them or post them during the event.  You can remain anonymous if you like.  This is not a contest or competition, but rather just a chance to share some good stories from the past year.

Burning the Ship!

Once a man embraces F3 principles, he no longer needs adjustable waist trousers to accommodate his yo-yo waistline.  Bring in the clothes that no longer fit you. We will be celebrating the war and donating these clothes to a good cause.  Lay down the pogo and stick it to the 40 that comes with it!

There will be weekly Twitter updates as the date gets closer.  This is great event and one you won’t want to miss!  Hope to see you all there.

 

 

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