Tempo Run at Tempo

We ran the Carowoods loop, 5.25 miles. Nice course for a tempo run – it is  mostly flat so you can open it up so to speak and maintain a good pace throughout. Spud and Decibel joined us for COT. After so much rucking it felt good to stretch the legs out with my running mates. Thanks Gekko for the opportunity to lead.

-NASA

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3 PAX, 1 Route

3 PAX.  1 Route. Warm early morning for a run.  Spring is gone.  It is now summer.

There are times when posting to an AO that big numbers mean big impact.  Here to tell you that impact knows no such constraint.  Running gives the opportunity for real discussion and relationship building.  And if you run with the same guys enough, you will get sharpened, wiser, tougher, humbled, confronted and better.  Today’s run was the epitome of an “impact run”.   Negative splits and deep convo, made for a 5.3 miler feel like a walk in the park.  Yet again, F3 is more than a workout!

 

Funhouse (proxy for Gecko)…. someone had to write it…..

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7 for the flatest route possible in Tega Cay

7 PAX showed up for day 16 of Ass Kickin’ April.  The Carowoods loop was selected as the route of choice. 5.25 miles of mostly flat.  Safety was brought up this morning.  It should be brought up at every run AO if crossing streets and busy intersections.  Trust No one (driving at 0500).

COT: Safe travels, safe returns and safe deliveries (Falcon Crest’s M bringing in another shortie hopefully next week!).  Easter!

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Hilly Stonecrest

 

Summary of Route:

  • Run down Tega Cay Drive towards Hubert Graham Pkwy
  • Right on Hubert Graham Pkwy
  • Right on Stonecrest Blvd
  • Turn around at Dam Road
  • Left on Calming way, out and back
  • Left on Stonecrest Blvd
  • Left on Placid Ct, out and back
  • Left on Stonecrest Blvd
  • Left on Reliance Ct, out and back
  • Left on Stonecrest Blvd, back to Trailhead Park

Total miles:  5.02

Elevation Gain:  455 ft

Pax Approval Rating:  Five Stars

 

 

 

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Being Vulnerable is not a sign of weakness but a sign of strength

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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The Cornerstone – Challenge ( One Year Long )

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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Charter Band-aids for Little Warriors – PreBlast

As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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Casual Stroll to Walmart

Nice morning for a stroll to Walmart.

Run down Gold Hill Road, Right on Hubert Graham Parkway, Right on Stonecrest Road, Circle back at Dam Road, Left on 160, Left on Gold Hill Road, and back to Trailhead Park.  Five miles in total.

 

 

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PRE BLAST F3 The Fort 6th Annual Invergence

Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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Running away from hills towards hills

Thursday morning we ran. It’s been awhile since I’ve been to Tempo so I asked Gekko what’s been going on recently so I could do something a little different. This is what we did.

  • We ran away from the hills of Tega Cay Only to find more hills (Hubert Graham and Dave Gibson)
  • Exit Trailhead towards 160
  • Right at Hubert Graham
  • Go straight at the round about into Walmart Parking Lot
  • Run around the back of Walmart
  • Cross Dam Road and Run the back entrance to Gold Hill Middle School
  • Run out the front up Dave Gibson Hill 🙂
  • Left at 160
  • Left at Stonecrest Blvd
  • Right at Hubert Graham (another hill)
  • Left Gold Hill
  • Return to Trailhead Park

Total Miles: 4.7

Several Prayers for healing, comfort, families and marriages. Always an honor to lead. Thanks Gekko.

Zima Out

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