Category: Tempo

Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Tempo – Running alone sucks, ask Gears

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It seems that Gears was still holding a grudge from last week when he was Run Solo at Tempo.  This week he had some company, much to his chagrin, as he had plans not to run alone 2 weeks in a row (he wanted to go back to the fartsack). But Geeves and YHC showed up with our own plan to run as little as possible.  Thank goodness Gears was in agreement and off we went.  Easy 3.5 miles, lots of conversation and pontificating wildly.  We solved many problems, but we are waiting to figure out how to make some money off of them before we bring them to the world. Post run talk was good.  Its nice to have a small group where we can actually ask how someone is doing and really listen and respond.  We had finished a little early so this gave us plenty of time.  Running alone is fine for some, but do F3 long enough and running with someone else is the only way to go.

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Pillars of Pantheon – PreBlast

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Pax:

We’ve all joined F3 for various reasons; however the common theme is acceleration in each of the 3 F’s.  In the spirit of QSource, 43Feet, Roundtable and others we are launching a new and insightful discussion:  Pillars of Pantheon.

Pillars of Pantheon will be a quick two minute interview with the Pantheon Q of the Day to expand on these questions:

> Tell us about your own EH experience and induction into F3?

> How has F3 helped you accelerate your 3 F’s?

> What is one idea that you will spearhead to take F3 into the future?

The Pillars of Pantheon discussion will occur after COT and the Gloom Crue in attendance are welcomed to listen in and discuss with that day’s Q post recording.  The intent is to strengthen our 2nd F, tighten our Shield-lock and of course, sharpen each other.

AYE!

-BearGrylls

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Independence Day Pre-Blast

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What:  July 4th Convergence

Where: The Hive – Fort Mill High School

When: 0515 with 2nd F afterwards at Kingsley Panera

Spread the word PAX!!

Keeping with Independence Day tradition, we will be closing AO’s in the Fort and Lake Wylie to converge and celebrate the gift of our independence.

There will be options for boot camp, run, ruck or kettlebell to be led by one of the Thursday AO site Q’s.  Who will lead which workout you might ask?  Show to know.

The theme of our workout will be, appropriately, independence.  SYITG!

Cyclops, Gekko, Jiffy, Peg, Beacon, Royale, Atlas, Birdcage

 

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Tempo Run at Tempo

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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

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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

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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

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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

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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 )

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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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