Category: Slow Burn

Jay’s Loop

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  • QIC: Spud & Minuteman
  • When: 07/22/16
  • Pax: 100~ PAX from The Fort
  • Posted In: Slow Burn

What an amazing morning to come out and experience all 3 Fs. Today was just another beautiful example that F3 is more than a workout. This morning was a special day where we converged to show support for Spud and to honor his son Jay who passed away last month. Today would have been Jay’s 20th Birthday. About 100~ PAX converged for Jay’s Loop complete with either a run, bootcamp (Slowburn) or ruck option.

The Thang (see Slowburn BB for Bootcamp):

Brief word from Minuteman about John (aka Spud) and what he’s witnessed in the last few months with his friend. He then outlined the Loop and we were off. 60-70 PAX running down Hwy 160 was quite a sight.

THE THANG

  • Left at 160
  • Right at Kingsley Park
  • Cross Munn and proceed to FMHS Tennis Courts
  • Spud led us in a short prayer
  • Continue out the other side of the school
  • Right at Harris St
  • Right at Sam Smith for the long climb up (crowd pleaser)
  • Right at Sutton
  • Right at 160
  • Left at the BP

Return to Empire Parking Lot for COT and BOM

Spud then led Chicken N Wisdom and shared his personal story and testimony. In all honesty I can not do it justice but his story is amazing, and the life and experiences of his son are inspiring. As he led, stories unfolded of how God has been working in his life and preparing him. Stories of recovery from addiction, God speaking directly to him through nature and tangible “mini” miracles. He discussed how praying Romans 12:1-2 (The Message) for 40 days (and beyond) has helped change his perspective. The theme of boldness kept coming up and seemed to make an impact with the PAX. Challenging us to pour into our 2.0s and Ms. Just an amazing example of what SkyQ can do in someone’s life.

Thanks to Spud for sharing his heart! Below are some links if you’d like to learn more:

Click HERE if you would like to friend Spud (John Karwatsky), his story is documented in more detail on his FB Page

To learn more about Celebrate Recovery click HERE

Click HERE to view Jay’s Memorial Video

Click HERE to follow Spud on Twitter

Romans 12:1-2 (The Message)
Place Your Life Before God
So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you.

Aye!
The Fort Pax

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Love/Light

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  • QIC: Deacon
  • When: 7/22/16
  • Pax: 101+ Pax split into groups of runners, go ruckers and boot campers. FNGs; Underwood, FoxTrot and Elvis
  • Posted In: Slow Burn

We posted this morning to support our brother Spud. Spud’s message and focus on Romans 12: 1-2 were powerful. The Boot campers had the following menu for a buffet of pain at Slow Burn.

Mosey to the Lowe’s parking near the expressway.

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x),  Box Cutters (15x)

Mosey to the next parking lot on the other side of Lowe’s.

Moderate Wind Sprints: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karoke Left, Karoke Right

Mosey to the guard rails behind Lowe’s.

Drill 1: Dips (15x), Extreme CCDs (10x) and LBCs (20x)

Drill 2: Decline Merkins (15x), Extreme CCDs (10x), and Flutters(20x)

Drill 3: Incline Merkins (15x), Extreme CCDs (10x), Heels to Heaven (20x)

Mosey to the wall on the right side of Lowe’s.

Wall Merkins, People’s Chair (3x)

Mosey to the parking lot in front of Lowe’s.

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 reps of LBCs, Merkins and Squats.

COP: Box Cutters (15x), Superman (10 second counts), Pepper Grinders (15x), Oblique Ups ( 15x )

Moleskin:

The devil aka “The Divider” has America right where he wants it. He’s dividing people from God and from each other.

Our community can heal if we love people of all races and nationalities. 1 John 2:9 says “Whoever says he is in the light and hates his brother is still in darkness.”

In private settings, do you tend cast the devil’s darkness or God’s light?

God counts on us to be the light in darkest times. That time is now. Be the light and shed hope in our community for all people.

Ephesians 5:8 “For once you were full of darkness, but now you have light from the Lord. So live as people of light!”

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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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At 52, everything moderate, (well maybe not)

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  • QIC: Lug Nut
  • When: 07/01/16
  • Pax: Back Draft, Bolt, Geronimo, Ditchwitch, William Penn, Culture Club, Redeye, Man-o-war, Pin-up, Cotton Eye, Dilbert, Fire Marshall Bill, Crash, Old Bay, ChickenHawk, Gopher, Destiny, Rainburr, Bing, Mainframe, Snapper, Gilmore, Beacon, Pusher, maximus, zimmer
  • Posted In: Slow Burn

27 #HIM joined in for an old fashioned moderate beatdown. Seldom does YHC get to do 2 Q’s in the same week and Maximus asked if I was going to re-hash Tuesday’s Golden Corral. Negative, no wheel barrows for this moderate workout or burpies. But we did have pretty moderate horrible stuff.

Thang:

Mosey to Empire Pee Lot for some warmup:

All in Cadence:

20 SSH
15 IW
15 Slow squats
15 Peter Parkers
15 Parker Peters

Merkin Clock: starting with 1 merkin, then 2, then so on, up to 12. Moving body like the clock.

Mosey to a grassy area near Baxter Bunch:
All in Cadence:
10 Mak Tai Jai
10 Knee Tai Jai

4 corners around strip mall:

14 Merkings
28 LBC
14 Diamond merkins
14 Bomb Jacks

Bearcrawl in between the short corners and rinse and report the 4 corners.

Go to Lowe’s wall for some extended wall sits. Each pax to count to five.
20 Morocian Nightclub in cadence. The pax thought that BTTW was coming, but not.

Back to grassy spot for Jack Webb up to 10:40.

Jailbreak to COT

Moleskin:

Slow Burn is a great workout. Especially for those starting out and those coming off of IR (like YHC). It has the best mumble chatter. Funny how the veteran pax like to comment on how this is supposed to be moderate. Lots of prayers and praises. Also remember you are in 1 of these 3: In a situation, coming out of one, or going into a situation. Link shields.

Thanks Barry for the invite and very humbled to lead.

Nut Cracked.

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Preblast: Jay’s Loop July 22, 2016

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  • QIC: Minuteman & Spud
  • When: 07/22/16
  • Pax: All Pax
  • Posted In: Slow Burn

***UPDATE 07/10/16***

Due to an overwhelming response, we are expecting a good number of PAX for Jay’s Loop and CNW to follow. Thus, we are RELOCATING Slow Burn/Jay’s Loop Launch and CNW to the Empire Pizza Parking Lot right behind Chik-fil-A. Please bring a lawn/tailgate chair for seating and coffee will be provided by our very own Nantan “The” Pusher. Please DM me with any questions or hit me up in the Gloom! Aye! Zima

***END UPDATE***

When: July 22, 2016 @ 0515
Where: Slow Burn

Jay Kawartsky (son to F3 Spud) passed away earlier this month and went to be with the Lord. His story has been nothing short of amazing. While most 19 year olds are trying to find their way in college, this young man was sharing the love of Jesus at Georgia Tech. As a PAX we are here for Spud in whatever capacity. In that regard, we would like to honor Jay on July 22nd, which would have been Jay’s 20th birthday.

THE THANG:

Launch from Slow Burn, mosey down 160, through Kingsley Park to FMHS Tennis Courts (a place where Jay spent much of his time). Spud will lead us in a short prayer. We will continue down Munn Road, make a right at Harris Street, a right at Sam Smith Road, right at Sutton to 160, right and return to Slow Burn for COT (approximately 4.5 miles).

HERE is a link to Jay’s Loop

If you can stay after for Chicken n Wisdom, Spud would like to share what’s been on his heart during this time. This is a great opportunity to support Spud and honor his son Jay.

Aye!
Zima

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Morning Sauna

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  • QIC: Gilmore, Tesh
  • When: 06/24/16
  • Pax: Barry Manilow, Gilmore, Old Bay, Pinup, Dilbert, Zima, Package, Bolt, Opie, GreenWave, Culture Club, Plymouth, Change Order, Beacon, Newman, Tesh
  • Posted In: Slow Burn, The Fort

This morning it started out warm, then it got hot…

Warmup

  • Mosey to parking lot at Empire
  • Windmill – 15 count
  • Mara con Night Clubs – 25 count
  • Imperial Walkers – 20 count
  • Mountain Climbers – 20 count

Heat 1

  • Mosey to back of lowes parking lot
  • Dips (15), calf raises (20) and box cutters (10) X3

Heat 2

  • Partner up – “aggregate” 1 doing exercise while 1 runs to the 2nd cross walk Mosey to bounce house
  1. 100 Carolina Dry docks
  2. 150 LBC
  3. 200 Sumo Squats

At this point YHC takes over.  There were no FNGs so I did not feel too compelled to provide a moderate workout (modify when needed).

Heat 4

  • Mosey to I77 side of Lowes to the Great Wall (there was no breeze here… who knew)
  • 30 second wall sit, sprint
  • 10 bombjacks (fairyjacks @F3SwampRabbit)
  • 60 second wall sit, sprint
  • 10 bombjacks
  • 30 second wall sit, sprint

Heat 5

  • 10 slow merkins
  • 30 second plank, bear crawl
  • 10 slow merkins
  • 60 second plank, bear crawl

Out of time, mosey back for COT

Moleskin

  • Read the newsletter
  • Prayers for the family of lost / sick loved ones.  Praise for good diagnoses.  Keep Spud in thoughts.
  • Prayers for Pax as we all go through lifes frustrating challenges, such as a leaking water heater (that’s not on the first floor).
  • Prayers for the injured Pax.  Lets pray everyone that needs F3 is healthy enough to get out.

Afterthought: I always feel privileged and fortunate to be able to work out with you PAX.  Getting to know someone a little bit more is one of the bigger reasons I climb out of be at 4:45 (and I would classify myself as an introvert).  Get out and divert a PAX’s attention from pain, or get out and give a guy your ear.  That could be the best part of his day or the emo-bump he needs.

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Slllloooooowwwwwbbbuuuurrrnnnn????????

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  • QIC: Trucker
  • When: 06/03/16
  • Pax: Rocky Top, backdraft, Jekyll, carbomb, flat tire, mash, what did, figuro', Gilmore, clark kent, leg breaker, culture club, beast, wheels, bolt, package, high life, hasselhoff, dilbert, gears, destiny, William penn, short sale, YHC
  • Posted In: Slow Burn

When Solid State asked me to Q I couldn’t turn down the opportunity to help a PAX who has done so much behind the scenes for the Fort! We all wish him and his family the best in their new opportunity in Minneapolis. When he asked he said he know YHC would bring it and mentioned his favorite Q was the “mud run” training one. That got me thinking about other feedback about my Amtrak Q. I wasn’t sure what to do. So the thang:
Mossy to the playhouse parking lot for COP for a collection of:
IW
goodmornings
windmills
squats
morocco nightclub

Then partner up and line up at end of road for a Dora 2-3-4 (1-2-3 just seems to quick)
200 merkins
300 squats
400 LBCs

Wall sits and 10 merkins then repeat with derkins

Mossy to Empire parking lot for LBCs and flutter kicks and holds.

Jailbreak to COT

As always, an honor to Q. Lots of announcements so read the newsletters. Spring 2017 is the Fort Ruck – sign up!!

Trucker

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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: Slow Burn Change of Guard and Special Send-Off

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  • When: 05/27/16
  • Pax: All Pax of TheFort, Rock Hill, Alcatraz, Indian Land, York, and Lake Wylie
  • Posted In: Slow Burn

Join us this Friday at Slow Burn as we send off a veteran of TheFort and welcome a new Site Q.

Solid State is moving to Minnesota in the coming days, so let’s send him off in F3 style by posting with him in the gloom.

During this time, we will also recognize Barry Manilow as the new Site Q for Slow Burn. This AO has become quite a popular place to post, but if anyone can throngs of people, it’s Manilow.

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