Category: Tempo

Why am I sweating so much

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  • QIC: Gekko
  • When: 06/23/16
  • Pax: Gears, Spud, Bing, Aquaman, Bullwinkle, Bear Grylls, Copperfield, Decibel, Funhouse(sorta)
  • Posted In: Tempo

After my last Tempo Q where I was left standing in the rain all by myself, I headed to the AO wondering if I again would be a Pax of 1, but my fears were quickly removed as Bear Grylls was already there waiting.  The PAX gathered, the bathroom was used, and the route was given.  We headed into Tega Cay enjoying Chestnut Hill and various others prior to entering the golf course on the 18th hole where we had to deal with TC’s steepest hill heading up to the club house.  At the top everyone gathered to catch our breath and grumble and complain. Headed back to COT, but luckily we had a few minutes to spare for some hill repeats(crowed favorite).  Great work by all runners this morning, it was HOT & HUMID and HILLY and everyone killed it.  Great to have Spud with us this morning, his hope & peace are and encouragement to all of us.  I was glad we had the opportunity to come around him and lift him to The Lord. Great COT, felt The Lords presence as we prayed around the circle. A blessing to be with you guys this morning.

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Hot Laps around the Pantheon Circle

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  • QIC: Bing
  • When: 06/16/16
  • Pax: FishSticks, Gekko, Copperfield, Short Sale (respect) , Bullwinkle, Bear Grylls, Howitzer, Bing (YHC)
  • Posted In: Tempo

Weather: Nasty, Muggy, 60’s

Coming off a few days of rest, it was time to hit the pavement, and no better way to force ones self out of the fartsack than grabbing the Q.  Thanks for double booking yourself, Boeheim.  I needed it.

We moseyed on over to the Pantheon for some hot laps around the outer circle (90% effort) and then some cool down laps in the parking lot circle (50% effort) x6 followed by a mosey around the back of the Pantheon.  This offered up some great heart rate training, and a great way to prep for the Hog and Coyote this weekend.

Announcements:

  • Memorial Service for Spuds 2.0 tonight, 7p.
  • Memorial Contributions being accepted to be donated as a F3 The Fort contribution.
  • Hog and Coyote – Saturday

Prayers:

  • The Karwatsky famiy as they grieve the loss of their son.
  • The Morley family with the loss of their father and husband

Thank you all for putting up with my great idea of pushing yourself to the limit over and over again…you all did great!

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Something for Everyone at Tempo

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  • QIC: Gears
  • When: 06/02/16
  • Pax: Jekyll, Aquaman, Funhouse, Howitzer, Bear Grylls, Osha, Bullwinkle, Freebird, White Lightning, Gears
  • Posted In: Tempo

10 Men came to conquer the hills of Tega Cay at Tempo this week.  After the obligatory grumbling about hill repeats we got after it and in the end every man left stronger than when he got there.

 

The Thang:

Half mile run down to Trailridge and back to the Park at the beginning of the power lines (1 mile total).  Five Hill Repeats up to the first Power Line Tower and back.

Rinse and Repeat till COT.

 

NMM:

Truly a You vs. You workout… and an ideal routine for keeping the PAX together.  A few highlights that I feel compelled to call out:

  1. Bullwinkle and OSHA first post to Tempo #strong
  2. High Praise to Sky Q in COT on the hilltop, quality way to finish out the Workout
  3. Howitzer hates long distance running and hates hills.  He hated this workout half as much as he could have.
  4. Aquaman requested (almost demanded) a group selfie at the end.  He is challenging Funhouse for the best hair award and apparently needs material for the portfolio

 

Announcements:

  • Spitz Army kicking off, coordinate with fellow PAX on clown cars and make it happen
  • F3 Dads in full swing starting this Saturday
  • Read your newsletter

 

Prayers/Praises:

  • Marriages, both celebrations of anniversaries (Aquaman at 22 years) and prayers for those who are struggling
  • Olive obviously still dealing with the loss of his daughter
  • Those injured or otherwise unable to join us

 

Honor to Serve.

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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 for Memorial Day MURPH “FunHouse FunRun”

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If you don’t know by now, The Fort will be conducting the Annual Memorial Day Murph at NAFO high school (The Coop and Varsity AO).  This is a great opportunity to work out with The PAX to honor our service men and women. Post to your regular AO, then head over to NAFO for the double-down.  In addition to the workout, there will be awards handed out to those who perform at the top of the group.

However, there is one award that perked my ears, the Funhouse Pull Up award.  I assumed this award was for the PAX who increased their pull up count exponentially from the last go around (go search the last Fitness Test).  This was not the case.  ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)…..  “Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!”  So yes, YHC likes to modify.  Especially a freaking pull up. So why not “modify” the MURPH with a typical “FunHouse FunRun”?  Call it a triple-down.

So if you’re not afraid of modifying (CSPAN I see your “burpees” so I KNOW you love to modify) join me for this THANG:

Memorial Day – Monday, May 30th 0430

Start (Leg #1): 0430 at Trailhead Park in Tega Cay for a run to Flight Plan (Baxter Startbucks) ~ 4.2 miles

Leg #2: Flight Plan 0515 (YHC the Q) – I will find a suitable 4.5 mile loop that will get everyone ready to go do the MURPH- Total so far ~ 8.7 miles

Leg #3: Run to NAFO 0600 – There will be little time for COT at Flight Plan for those on the #FunRun, so I may hand this off to someone staying behind.  We must get on our horses and head out to make the 5.5 miles to NAFO in 50 minutes before the MURPH starts. The route is down 160 and take a left on 21 and then a right on 460 to NAFO. – Total so far ~ 14.2 miles

Leg #4: The MURPH – 1 mile run, 100 pull ups, 200 push ups, 300 squats and a final 1 mile run. Ugh. So final total mileage ~ 16.2 miles

So join YHC to “modify” your typical day.

 

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Speed Work Is Coming To The Fort

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The time has come for an AO offering an interval running workout.  I am pleased to announce that starting in two weeks on Thursday 5/19, Laces Out will be moving from WEP to launching at the Fort Mill High School Track. This new location will rotate between a track workout one week, and will take to the streets the next week. The days on the track will be intervals, while the days on the road will be your standard runs.  To allow enough time for warm ups and cool downs we will be starting at 5:00am with COT at 6:00am.  This will also allow more time to get more miles in.

*Please note this is a permanent change to FMHS, 5:00am launch.  The schedule will look like:

  • 5/19 – Track
  • 5/26 – Road
  • 6/2 – Track
  • 6/9 – Road
  • etc

Interval training will make you faster.  It is the icing on the cake with running.  However, please exercise caution with intervals.  You have to have the cake (base miles) for the icing.  Jumping into intervals with little base mileage is a recipe for disaster.  A two week schedule should break up the intervals nicely.  Also, I am looking for more Qs to step up and help with this new location.  Please let me know if you are interested in either Qing Road, Track or both!

Aye

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Tempo – Molokai looked easier on MapMyRun

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  • QIC: Funhouse
  • When: 04/28/2016
  • Pax: SlumLord, Gecko, Gears, Decible, White Lightnin, Senator T, FreeBird, Bing, Howitzer, AquaMan
  • Posted In: Tempo, The Fort

11 men posted to a 64 degree Tempo to see what this Molokai 5 miler was all about.  Well, 2.5 miles uphill is what it is all about.  Everything looks better on paper.

Gecko was the Beast of the Day coming in first, not breathing hard or sweating.

Check out Bing’s tweet about the elevation change…. #BRR route

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LAKE WYLIE LAUNCHES “THE DEEP”: A Pre-blast…

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Highly anticipated… and I anticipate your attendance to make it a launch of epic proportions… SO HC NOW. We will be looking for your support over the coming weeks as we launch this newest Region of F3. That support will come in the form of your willingness to Q, in your attendance at workouts, in your talking it up in COTs, and in EHing those guys that you KNOW desperately need the multitude of goodness that comes from F3. Someone gave it to you… Now it’s your turn… Call that buddy that lives in Lake Wylie or in Steele Creek area that you haven’t talked to in a while. Tell him your story. Then drag his a$$ to the AO for a glorious beatdown…

Where: Oak Ridge Middle School in Lake Wylie (5657 Oakridge Rd, Clover, SC 29710)
When: 0700 – 0800 on April 9th, and every Saturday thereafter until we either die or the Earth passes away…
Who: All Pax of F3 Nation that are up for it… (But particularly those in Lake Wylie and Steele Creek and surrounding areas)
What: Horribles. Lots of them.
Why: Oh… You know why…

Weinke sneek peak…
Let’s see… what should I tell you??? Let’s just say that there will be lots of speed work… Bear crawls… Oh, and a new exercise, called THE KRAKEN. You won’t want to miss that…

BE THERE.
Helmet, out.

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Last chance to order a FORT Region shirt (new colors)

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We will be doing a redesign of the FORT logo later this year, so this is your last chance to order the current FORT design before then. Think of it as a way to say you are a FORT region original before all the newbies arrive. For all of you wondering if we would ever have another option other than gray, you are in luck. MudGear just released red and royal blue!

The MudGear obstacle race jersey fits close to the skin without compression (tapered cut). Its highly breathable, wicks sweat, and has excellent drainage capability. This is the style all regions wear across this great nation of ours. Don’t you want to be a great American? Aren’t you proud of the hours of pain and gallons of sweat you lose with your F3 brothers? Why wouldn’t you get this shirt? Also available in badass black (standard F3 Nation uniform color for our workout ninjas). Is it visible to oncoming traffic at 0515? Nah. Does it need to be? Meh. Will you blend in with your surroundings? Probably. Will you look good wearing it? Heck yes!

Price: $33 (MudGear red, blue, black)

Also available is the black Sport-Tek Adult Competitor Tee. This one is lightweight, moisture-wicking, and breathable. It has a looser fit. This is the more cost-effective version. Not as durable, but just as sweet. Ladies cannot resist a man in black. Heck, there was even a movie (or 3) about men in black. Don’t you want to impress the ladies? Why wouldn’t you want to rock out a bad mama jama black F3 shirt? Show the CrossFitters what a real shirt looks like on a real #HIM! I hear it actually makes you do better merkins.

Price: $24 (Sport-Tek black)

The grey on black looks pretty sweet. Last day to order is 4/3/16. To save you shipping charges, I’ll deliver them to you when they arrive in late April. Get them before they are gone! Don’t look back on this and say, “I wish I would have gotten the shirt.” Just click below and order it now. Operators are standing by. Do it!

F3 The Fort Shirts Pre-Order

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You laugh every time…

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  • QIC: Boeheim
  • When: 2/4/2016
  • Pax: Sasquatch, Senator Tressel, Spud, Minuteman, Bing, Texas Pete, Howitzer, Free Bird, White Lightning, Cake Boss, Decibel, Cornhole, Gecko & Boeheim (QIC)
  • Posted In: Tempo

Fartlek! OK, that’s it for making fartlek jokes.

In the meantime, (maybe a record, will have to check w/ Gears) 14 pax including YHC showed up at Trailhead park this humid morning.  I decided to try some different interval training by creating a couple of new Strava segments (since so many of us use it) and planning some fartleks at the GC parking lot. Fartlek is Swedish for “speed play.”  The idea is to vary the length and terrain of sprint segments with a cool down between each one.  Everyone counted off so they could take a turn calling out a fartlek.

The Thang:

Warm up to the McDonald’s then all you got down to Bruster’s.  That is a new Strava segment I created. I thought it was appropriate torture given we are in the middle of the fuel challenge.  I even had to remind Decibel Bruster’s was closed as he was moseying very close to the take out window.  Circle back to GC, making sure we round up the 6.

Arrive at GC with Bing calling out the first fartlek.  We were able to get in 6 of them.  While the terrain was pretty much the same (asphalt), length and speed were varied.  The point is to get everyone involved in the “planning” and keep boredom from setting in.  I will have to say my favorite was Gecko’s.  We “buzzed the tower” around Burn Boot Camp.

The last cool down ended at Old Farm Rd (that’s the hill we abuse ourselves with at a GC boot-camp).  From Old Farm to the flag at Shoreline Pkwy is 1 mile.  Since so many of us run Tega Cay regularly, I thought it would be neat to have a pre-determined 1 mile segment we could use to gauge our progress.

Gather at Trailhead for a post workout disclaimer (yes I forgot) and COT.

Announcments:

This Saturday – Oral Cancer 5K at Baxter 9:00. Look for Bing on Twitter or his pre-blast to donate or participate.

Next Saturday – Cupid’s Cup 5K at CMC main 8:00. Look for me on Twitter or my pre-blast to donate or participate.

Saturday 2/20/2016 – THE YETI! Q’s are set for the pain stations and Zima has put together a great CSAUP. Many t-claps sir.

Saturday 2/20/22016 – Chili Cook Off at Fort Mill high school to support the Foundation For Fort Mill Schools (Pusher is on the Board of Directors #HIM). All entrant spots are filled but it’s $6.24 to be an official taster (with an opportunity to make additional donations) http://fortmillcookin4thekids.org/

Saturday 3/5/2016 – F3 5 year Anniversary at NC Music Factory (check the website).

Prayers – Senator’s childhood friend who took his own life last week. Pray for his family and safe travels for Senator as he goes to Ohio for the funeral.

NMM –

A high school classmate who lives in the Richmond, Va area posted on Facebook that he just started going back to his Seal Team Bootcamp training.  I checked it out.  $40 to join. $115/month ($85 if you pay for a year in advance).  Guess where they meet? “…outdoors at locations such as; local parks; the beach, universities, and national monuments.”

Sound like anything you’ve heard of before?  The “Our Story” section of their website sounds a lot like what we do for the 1st F.  No mention of 2nd F or 3rd F (although they do give back to the Navy Seals) Man have we got a good thing going.  I’m going to try to EH this guy to his Richmond area workouts. I just hope he didn’t pay for the year in advance.

T-Claps to Cake Boss for taking us out in prayer.

Boeheim Out

(FARTLEK!)

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