Category: Tempo

Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Windjammer Glory Run

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Record breaking 16 PAX at Tempo.  Dash to Windjammer and Back was The Thang.  Lots of 2ndF during the 1stF with a 3rdF pause in the middle to give thanks to Sky Q at the Windjammer Dock.

 

View post on imgur.com

Prayers:

Aging Parents, Marriages, Job Situations.

Much thanks given to Sky-Q at the dock this morning… Praise to the King.

 

Announcements:

G-Fit tomorrow at 1900

CAH Guidance Saturday Sept 2 at 1600

Invergence Sept 29th

Read Your Newsletter

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Tour of the Front 9 @ Tempo

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I let Gekko’s DM on twitter sit there all day. A call out to Tega Cay Pax that he needed a sub Q at Tempo for an injured Senator Tressel. Messages came in that several Pax were down range. You see, I had a scheduled fartsack for Thursday morning.  So I let it sit there. Silent. Crickets.

I’m not sure if it was the weight of the silence, or the guilt I would feel the next morning (something I call fartsacker’s guilt), or the fact that I just listened to Dredd and OBT talk about what a High Impact Men was on the Art of Manliness Podcast (Check it out HERE), but I started to put together a route that would be challenging.  Fishsticks chimed in and said he would put something together and I jumped in and said it’s already done.  Transition to Thursday morning.

THANG

0515 came and I outlined that we would run up Tega Cay Drive and then enter Tega Cay Golf Course at Number 9 Tee Box and then run the front 9 (Carolina Pines). We proceeded to hole #1 and ran the entire way through to #8 green and got back on the trail that led us back to COT.  Doesn’t sound exciting but there are so many quick elevation changes that your heart rate gets up quick and doesn’t come down until you’re back at Trailhead Park. It was a great morning and I am thankful for the guys who came out. As I mentioned to Falcon’s Crest, I wouldn’t be out here doing this without you guys.

MOLESKIN

As I mentioned above, before F3 there would have been no chance of me getting up and going for a run like that. I’m still a work in progress (I mean who schedules a fartsack?) but I’m trying to get better. The guys to my left and right are trying to get better and they encourage me. As I held back a little for some of the PAX (truth is I was having a hard time keeping up with Spud), they said they were fine and to go on ahead. I let them know that it ain’t about the workout for me anymore, so we’re cool. It was a great morning and I had the privilege in COT to hear praise after praise. Glad I showed up. Here are my notes:

  • Good work Decibel. You’re sick and you’re still coming out! Get well soon brother.
  • Falcon Crest, you just keep coming out. Keep it up and sorry/notsorry about the route. You’ll keep getting better
  • Spud is not human. I repeat! Not human! 🙂
  • Great to see you in the gloom Repeat!
  • Always a good time and chat with Fish Sticks
  • The Front 9 is hilly but I still think the Back 9 is worse (save for another Q)
  • Repeat mentioned that this route should be an official BRR training route. I think it is now.

Announcements (Check the newsletter as we went straight into praise reports)

Praise & Prayers

  • Repeat praise with the new baby
  • Decibel praise for his little girl’s light, energy and humor
  • Zima praise for family weekend in the mountains
  • Spud praise for a reprieve from work pressures

Always an Honor to Q, even if I avoid it at times.

Zima

 

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11* at Tempo Tackle Molokai

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  • QIC: Zima
  • When: 07/05/17
  • Pax: Gekko, Gears, Maximus, Spud, Fish Sticks, Nasa, Decibel, Change Order, Falcon Crest, Rad, Zima (YHC)
  • Posted In: Tempo

Apologies to Gekko for the late BB but my vacation schedule has been a bear. Last Thursday 11 Pax met in the gloom, well 9 met at Trailhead Park while 2 (Gears and Maximus) were running in circles (intervals) already at TCES. I’m sure the intervals were “fun” but that’s all the intel I could gather.

For the rest of us, we ran from Trailhead Park further into Tega Cay, made a left at Molokai, ran it (down) to the end (or almost for some of us) and then returned (up) the way we came. It sounds boring except there’s quite a bit of hills on this run and it’s a great training ground for BRR teams. You can view the route HERE

Anyways, it was a great morning for some running and fellowship. Appreciate the opportunity to lead from the back.

Aye!
Zima

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To The Lake and Back

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  • QIC: Senator Tressel
  • When: 03/16/17
  • Pax: Gears, Spud, NASA
  • Posted In: Tempo

Gears, Spud, and Nasa joined me for a nice run to Windjammer Park and back on perfect, brisk, winter morning.  We took a detour on Snapper Point Drive for another view of Lake Wylie and another hill climb  Total distance was 5.5  miles with good conversation all the way.

 

 

 

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Who Loves Ya Baby

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  • QIC: Senator Tressel
  • When: 01/19/17
  • Pax: Bear Grylls, Kojack (mucho respecto!), Mr. Clean, Gears, Gecko, Rock Thrill, Cake Boss, White Lightning
  • Posted In: Tempo

Nine men met up at Trailhead Park for a good morning run at Tempo.  Here is what they did:

The Thang:

Interval training was on tap this morning.    The interval was 2 min at a 5K/10K pace, followed by 2 min of jogging.   We ran an easy warm up mile and then started the 2 on/2off until we finished the route.  We started on Shoreline Parkway from Trailhead and followed that all the way to Windsong Bay Lane.   Take Windsong bay to the trail along Tega Cay Drive all the way back to Trailhead and then repeat the loop.  There was an optional mini loop on Windsong Bay that some of us took for extra mileage.  Total mileage today was 4.5 or 5.25

This is a favorite workout for me because it’s structured speedwork, and you can do it on roads or trails so it’s not so boring.  Plus, the miles go by more quickly.  I have not done this in a long time, and I suspect the marathoners with us this morning have not done any speedwork in a while either (although, I never thought anyone would run 15 miles as a warm up to a 10K race, but Gecko proved me wrong last Saturday.  You’ve been hanging around Zima too much lately, brother).

The weather was perfect for running,  and the wide, smooth roads allowed us to run freely without worrying (too much anyway) about tripping over anything.  Near the end of the second loop, Gears made an audible to take the double hill just off of the trail – oh yeah, good call!  Bear Grylls’ dad, an uber-fit 68 year old joined us today and you can see that the apple doesn’t fall far from the tree.  Welcome, Kojak! (“Who Loves Ya, Baby”, was the saying we could not remember this morning).

It’s always a pleasure to run with this group, and hard to beat mornings like these.  Well done, men!

Announcements/Prayers/Praises (read the newsletter for details)

Empathy/race relations discussion this Saturday, Jan 21 at 6am

All AO’s are collecting toys and donations for the Tega Cay family who lost their house in a fire (thanks for the donation, Rock Thrill)

The Yeti is coming.  You can’t stop it.

Prayers for a brother-in-law and sister with cancer.  Prayers for a daughter struggling with anxiety.

 

 

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2017 Merkin Challenge

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It is that time of year again to set your goals.

Last year, I was able to reach my running goals thanks to the training and support of F3 Bing.  He was patient with me and my slow pace during our long runs.  He also offered good advice about shoes, stretching, and other ways to improve my running.  I thought I would throw out a challenge since I know how much he loves merkins.  The goal I set for him was 25,000 merkins by the end of the year.  I agreed to do at least 50,000.  I got a soft commitment so I thought we would set it in stone by posting it out to the Pax.

The rules are simple.  Keep track of the number of merkins perfomed each day (F3 workouts count)  Remember, good form, none of those half Carolina Dry Dock/Merkins where your body is not moving. The purpose is to develop consistency over time and improve our overall fitness. The great thing is you can do them anywhere…home, work, even when you travel.

 

Here are the yearly goal level:

Merkins                    Level

25,000                       Silver

50,000                       Gold

75,000                       Platinum

100,000                     Diamond (Beast mode)

 

For your convenience, here’s a link to the tracker: http://bit.ly/2iYDvdE.

 

Fishsticks and Bing

 

 

 

 

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Laces Out and Tempo to Converge Tomorrow

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Attn F3 Runners of The Fort (and anyone else who runs): Tomorrow  – 1/05/2017  Laces Out and Tempo will converge to do a preview run of the new Joe Davis course for 2017.  #Cobains for the last minute change but there were several reasons why YHC decided to not do speedwork.

  1. I am sick and didn’t feel like doing mile repeats
  2. Who wants to blow their legs up 2 days before Joe Davis Run?
  3. Tempo needed a Q
  4. See reason #1 again

Route can be found here https://www.strava.com/routes/7321015

Details: Post at the normal time and place for Laces Out.  Fort Mill High School by the track for an 0500 launch.  We will mosey down 160 to the start line of the Joe Davis course at WEP, followed by a fellowship run of the 5K course and back for COT at 0600.  And for you pax doing the 10K on Saturday, don’t worry because it is a 2 lap course.  The plan is to stick together to ensure everyone stays on course.  This should be roughly 6 miles.  Please also make sure to wear reflective gear and headlamp.  Some of the course will not be lit.

So come on out and join in on some fellowship miles with the pax while getting a good run down of the course.

-STH

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Tempo

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  • QIC: Gekko
  • When: 12/22/2016
  • Pax: Senator Tressel, World Wide Leader, Repeat, Fish Sticks
  • Posted In: Tempo

It was a beautiful morning for a run.  YHC decided to try the new, and still unopened new connector road to Walmart, then back to Trailhead park. Thanks to Zima for the map which showed a 5.2 mile loop(perfect), unfortunately my map following skills cut us 2 miles short so we made a quick decision to loop through some of the beautiful hills of Tega Cay.  WWL seemed very excited about this, but that may have been sarcasm.  Either way it was a great run with great fellowship. At COT a lone figure wandered up and we were happy to see our man Fish Sticks, who decided to run solo this morning. I have forgiven him.

Announcements: F3 Dads at 11:00am with Bolt, Christmas Eve Convergence, Joe Davis Run, etc…

Prayers/Praises: Prayers for those going through their first Christmas season dealing with loss, praying for our man Spud. Prayers for WWL’s sister in-law dealing with serious medical issue – lot’s of prayers needed here!! Prayers for safe travels during the Holidays.

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Out to the Clubhouse

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  • QIC: Senator Tressel
  • When: 12/15/16
  • Pax: Decibel, Gecko, Spud, Boeheim, Fish Sticks, Old Bay
  • Posted In: Tempo

Seven runners met at Trailhead Park and went out for a nice morning run.

The Path:

Take Trailhead park to the paved path along Tega Cay Drive.  Follow that to the Windsong Bay subdivsion, take a left,  and then a quick right onto the golf cart  path.  Follow the path through the golf course, cross over Fairway Point Drive and continue on the path.  At the Y, bear right and stay on the path all the way up that very steep hill leading to the golf center.  At the top of the hill, keep going up the stairs of the golf center and take a quick walk break while everyone catches up. Run back down the double path to Tega Cay drive, head back to Windsong Bay Drive and run the loop a second time.   Head back to Trailhead on the path along TC drive.    A few of us did extra credit by taking a short detour along the hill leading up to the power line tower.

Moleskin:

We had a good crew today with great running weather.  I love running the golf cart paths here and in Fort Mill – no traffic and the rolling hills and curves keep things interesting.  That hill below the golf center is a killer – BRR mountain goat worthy, but thankfully not so long that you can’t finish it.  If we had more time, we could have done it a third time.  It was nice to have our regulars back (Gecko, Boeheim, Spud) fresh off of their fine marathon performances – no complaining from these guys, but I’m sure they did not appreciate the down hills today!   Great to have Old Bay with us all the way from downtown Fort Mill.  Be sure to come back, my friend.

It was another fine run at Tempo and a pleasure to lead the group.

Announcements/Prayers/praises:

Turkeys for Paradise! -bring your frozen birds to WEP this Saturday morning.  Distribution at Dewey’s Barbershop in Rock Hill.

Chrismas Party this Saturday – brings toys for Operation Sweet Tooth.

Joe Davis Run, Jan 7

Come to Swamp tomorrow to send off Bing in style.

Prayers for my brother in law with intestinal cancer,  those dealing with holiday stress. Praises for our marathoners!

 

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