Halloween Scream at the Armory

  • QIC: Chicken Hawk
  • When: 10/31/16
  • Pax: Deacon, Assassin, Bonsai, Package, Couples, Destiny, Lug Nut, Librarian, Spitz, Hanny Manny, Cotton Eye, Tesh
  • Posted In: The Armory

13 Men enjoyed (or not) some partner work helping to sharpen each other.  Thank you to the PAX for the opportunity to lead the pax through this unprofessional hack of a trainer.  The weather was warm but the chatter was even hotter.  AYE!

Message:

Margin:  Margin is this dimension of time that is available after the requirements of life.  The question is are you aware of how you are investing your margin?  Are you aware of Where are you squandering your Margin?

Are you spending your margin on your own pleasures?  Or Are you investing your margin to improve your marriage, to prepare for the next chapter in parenting or in your relationship with God?

Cop

 – SSH

 – Seal Claps

 – Merkins

 – Hill Billy Walkers

 – Mountain Climbers

Lap

Partner:

Wall

  • Bear crawl while partner holds weight in front of them in wall sit x2
  • Bear crawl while partner is in handstand x2
  • Bear crawl while partner holds weight over head in wall sit x2

Bench

  • Thruster step ups while partner bear crawls up and down steps x2
  • Dips with weight while partner side shuffles in parking lot to edge of building and back while doing chest press with weight 
  • 20 Derkins while partner does squats with weight

Mary on the curb… 3 minutes worth… my favorite

Mosey to Parking lot for Dora 1-1-1

While partner does suicide sprints w/o weight

  • 100 high pulls
  • 100 plank rows
  • 100 Lat extensions

Mary

Enjoy your Halloween night brothers!

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Define Work

  • QIC: Tesh
  • When: 10/24/16
  • Pax: Assassin, Drop Thrill, Lug Nut, Chicken Hawk, Deacon, Geronimo, Zimmern, Barry Manilow, Cottoneye, River Rat, Handy Manny, Change Order, Anchorman, Mcgruff, Spitz, Carbomb, Tesh
  • Posted In: The Armory

I am a soft-spoken individual, so I quickly dispense with the disclaimer.

Warmup

SSH x25
IW x25
Windmill x25
Tutorial of a sit-up jump (Start flat on back, bell over your head, heals at your 6.  Swing weight overhead and use momentum to propel you forward to a squat position. Then jump with bell held at chest.)
Sit-up jump x5
Burpee x5
Lap (~250m)

The Thang

Grab a partner to share burden of completing:
100 Tricep extension, 200 Swings, 300 Cake bosses (calf raises)

Physics lesson of why burpees (and sit-up jumps) suck:
Work is defined as Force * Distance.  The greatest force we have is Gravity acting on our Mass.   The greatest distance we can achieve is taking our center of gravity from the lowest point to the highest point possible.  Therefore, the most work you can with your body is a burpee… (Nerd tangent: what you do with your body after the jump is irrelevant, so picking your feet up wont matter.  Your center of mass relative to your body will go up, but the height of center of mass at the top of the jump will be the same.  So make sure your arms are extended before your jump.)
Burpee x5
Sit-up jump x5

Around the world x10 Opposite x10
Figure 8 x10, opposite x10
Repeat

I enjoy coming to F3 even though it is hard work.  I believe you exercise a part of the mind that is determination when you do hard work.  Working hard at something you enjoy makes working hard at something you’re required to a little bit easier.
Burpee x5
Sit-up jump x5

Curls x10 each arm
Clean Jerk x10 each arm
Repeat

Mumble something encouraging… not really, you know what’s coming.
Burpee x5
Sit-up jump x5

2MOM

American Hammer x25

Naked Moleskin

A couple PAX with new (possible) opportunities to be HIM in the workplace.  Please bring these men clarity in the areas of growth that is needed.  Keep the Olive family in prayers as they go though an exciting but unstable time.  Prayers to all that was unspoken, because speaking openly in front of 16 gentlemen is not an easy task.  Tclaps to Anchorman for taking us out.

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Everything is bigger in Texas Style

  • QIC: Trucker
  • When: 10/17/16
  • Pax: Couples, Assassin, Tesh, Maximus, Anchorman, McGrufe, Change Order, Geronimo, Short Sale, Trucker, Bear Gryllis, Destiny, Bonsai, Bullwinkle
  • Posted In: The Armory

It’s amazing to see what F3 has not only done for me, but the Fort region. This is not only the case with the growth of the PAX and AO’s, but the type of AO’s as well. We first started with only bootcamp AO’s, then a running AO here or there, then a kettlebell AO here and there, then ruck AO’s. I never would have believed that I’d not only take the blue pill for bootcamp workouts, but for running as well. KB was right up my alley prior to finding F3, but then I hear about PAX throwing on 30lb backpacks. So as I traveled back from a weekend of brewery tours and a Longhorn football game, I kept coming back to an idea of trying to incorporate all 4 types of AO’s into one workout. Visiting Austin, TX for the first time and seeing how the city and state embrace their trademark “Everything is bigger in Texas” I had to incorporate all 4 AO types into one workout to embrace their trademark. So the weinke started to be developed on the plane ride home.
The Texas size weinke went like this:
Windmills x10
Slow low squats x10
IW x 10
Russian twists x 20
Hamstring stretches
SSH x 20
Partner up: partner 1 took both KB and started running to other end of church parking lot, while partner 2 did 5 merkins then chased down partner 1, tag partner 1 and take KB and start running while partner 2 does 5 merkings, and so forth till you reach other end of parking lot. In ruck terms this is “Catch me if you can” – and fulfilled the running….
Then as for a KB, I introduced Jack Webb’s Texas cousin, Jack Bell. 1 upright row to 4 squats – up to 10
Flutters with chest press x20
Skull crushers x20
Rinse and repeat “Catch me if you can” back to starting point at COT.
Then I introduced the other Texas cousin, Kettle Webb. 1 shoulder press to 4 two-handed curls. We only made it to 7….for now.
10 KB single right arm swings, 10 single left arm swings
LBC x20 with KB
Helo-Dolly with KB x20
Rinse and repeat with catch me if you can with Big boy situps with KB x10 at end of parking lot
Finish up with Rosealitta with KB x20
Chest press x20
The remaining Jack Bell from 8-10.
Flutters with KB
COT
What a great group of PAX who stuck with this Texas size workout. We all pushed through it. As I continue to be blessed with the opportunities to not only travel abroad, but within this great country of ours, I continue to learn and appreciate with the Sky Q has created for us. It should not be forgotten that even in our great country, with all this internal bickering and protests, and racial tension, we need to step back and look around at what we have here. We were founded as a nation for prosperity no matter where you came from and what ethic background; the land of the FREE. I’m always amazed and joyful for the many different cultures, sights and sounds of what this country has to offer.
Prayers to Bonsai aunt for fighting through breast cancer a second time, for Change Orders upcoming job change, and for those serving this great country! Read your newsletter!!
One more thing, Austin breweries were great, especially Zilker and Jester King, but nothing beats our good ol’ greater Charlotte breweries. Ours are just as big as theirs.
Trucker, Over and Out

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FLOOD RELIEF EFFORTS: Calling all Fort and Rock Pax

10/28/16
UPDATE:
I just got our work assignments.  We received 5 work orders for tree removal and 1 for house muckout (remove drywall, carpet, etc).  We will need to bring tools (chainsaws, axes, shovels, rakes, wheelbarrows, leaf blower, etc) like we did last week and additional tools (flat nosed shovels, hammers, sheetrock knives, wheelbarrows, etc) and safety equipment (gloves, safety glasses, dust masks, etc) this week.

The current plan is that we will meet at the Lowes by Baxter at 5:00 and leave for Conway, SC.  We would complete work at about 2:00 or 3:00 so that we can return for trick-or-treating with our families.  We will need to bring lunches and water.

Please DM @darkhelmetf3 or email me: frankschwartz@me.com with your HCs.

==============================================================================

10/21/16
UPDATE:
Work crews leaving out tomorrow. We will need help next week as well, so please check your calendars and let me know if you can make it. Here’s the details for tomorrow’s work.

Everyone,
We have been assigned 6 work orders to remove fallen trees (some greater than 18″ diameter) in the Bishopsville area.  We will be meeting tomorrow morning at the Lowe’s in Baxter at 6:00 am and will be leaving at 6:15. This will put us in Bishopsville at about 8:00.

We will be splitting into 2 groups and each group will have a team leader and will work on 3 work orders.  We will carpool and drive down as groups since the groups will be working at different addresses.

The teams are a mix of F3 Pax and Men (and one M) from my church. Again, there will be opportunity to go again next weekend, so LET ME KNOW.

We need to bring the following tools and we will split them up between the 2 groups:

Chainsaws (I think 5 were volunteered and so please bring them along with gas, oil, sharpening tools or whatever else would be needed)
Crowbars
Rakes
Axes
Wheelbarrows

Bring what you need to work safely.
In order to ensure we are as safe as possible while working on these projects, remember not to work after dark when good visibility is no longer possible, and please be sure to bring:

  • Safety glasses / goggles
  • Work boots or sturdy closed toe shoes
  • Work gloves
  • Pants (not shorts)

We need to bring our own lunch and water.  The team leaders will bring a cooler for water and drinks to be put in.

We will work until 5:30 or 6:00 and so if we finish our work orders early then we will see if there are other neighbors in the area that would like some help.  We can then find a place to eat in Bishopsville or head home. 

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10/19/16
UPDATE:
Flood waters are finally starting to recede on the coast in some areas to a point where we can get in to help. I don’t have all the details yet. They should be forthcoming soon, but here is what I know and what I need at this point.
WHAT I KNOW AT THIS POINT:
Early Saturday morning we are looking for strong backs and weak minds to travel to Myrtle Beach and Florence, SC to start the debris clearing. This means that we will need willing men, chainsaws, hand saws, loppers, shovels, possibly wheelbarrows, etc. We will be heading back that evening on this go around. (We will likely be doing an overnight trip next week once the mucking out of houses and such begins. Flood waters are not allowing for this in most areas at this time, is what I understand.) We will also be taking donations down with us. We will take the water that has been collected to now, and any other that we may be able to collect between now and then…
WHAT I NEED AT THIS POINT:
Your HCs ASAP! Hit me on twitter: @darkhelmetf3 (I’ll follow you back so we can share contact info if needed) and tell me if you can make it. It will be a very early start and a fairly late return that day.

Men, I know that there are TONS of ways to help right now, and TONS of places we could do it. If this doesn’t fit you, that’s ok, just help somewhere. However, this is what we are being asked to do for right now. It may seem like a small thing, but it will make a big difference.

==============================================================================

10/11/16
UPDATE:
Pax, I thought it would be good to give an update on where things stand with the relief efforts. There is much more damage and many more problems than we anticipated in SC, GA, and NC than we (in the Fort) have resources to take care of. It’s important to remember that we will hear of needs all over. Unfortunately, we won’t be able to do it all. I often get frustrated and sad that we can’t just fix it, but so be it.

That said, at this time, we are in a holding pattern. The storm surge is continuing to rise in many of those areas, and over the next 48 hours or so there will be continued flooding and other problems that will continue to arise. It will likely be this weekend and into next week before we can safely enter any of those areas. So, as hard as it is, hang tight. Please keep letting me know about the needs that you hear of and about your individual availability to travel (possibly overnight) to affected areas over this weekend and into (and through) next week. Also, keep your eyes on the Twitter machine and FB, etc. for further updates.

Thank you, men, for all you do.
Helmet, out.

 

==============================================================================
10/8/16
Almost one year to the day from our relief efforts in Columbia, SC, and here we go again. Our brothers (F3), but maybe even more importantly, the communities where our brothers and sisters (God’s children) live are feeling the force and will soon be digging out from the devastation of Hurricane Matthew.

I am in contact with some of our coastal Pax and with members and leaders of my Church to try and get updates on needs. I imagine that there will be needs for donations, much like we had for Columbia (water, food, fuel, etc.), and also we want to organize work crews to go down as needed. At this point (10/8/16, 1700hrs), I know of many downed trees, lots of flooding, etc., but we do not know yet what can be done or when. Many communities (whole counties actually) have not started letting residents back in yet.

Here is what I need from you. I need to know if you can plan to go down with crews sometime in the coming days and weeks to administer relief. This will likely consist of delivering supplies, clearing roads, removing debris, and gutting homes and businesses that were flooded. We will need tools, strong backs, and donations. As soon as I know more, I will amend this post.

Again, at this point, if you can comment on this post, or DM me on Twitter, as to whether you can go and what days, that will help to start. Also, if you know of needs or people that are in those areas organizing efforts there, that would be great to know also.

Aye!

 

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The Best

  • QIC: Deacon
  • When: 9/26/16
  • Pax: Peabody, Cha Ching, Destiny, Stang, Pin Stripe, Spitz, Librarian, Lug Nut, Geronimo, Barry Manilow, Change Order, MacGruff, Anchor Man, Cotton Eye, Olaf, Trucker, Zimmern, Drop Thrill, Tesh, River Rat, Deacon
  • Posted In: The Armory, The Fort

21 Pax posted for a hideous workout at the Armory. Today’s workout looked better on paper. The lights went out in the parking lot and we still finished our Buffet Of Pain.

The Thang:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (20x), Windshield Wipers (15x)

Mosey to the parking.

The Buffet Of Pain included a lap around the parking lot between each exercise shown below.

  • Upright Rows (20x)
  • Floor Presses (15x/side)
  • American Hammers (15x)
  • Overhead Squats (20x)
  • Around the World (15x)
  • Skull Crushers (20x)
  • Kettlebell Merkins (10x/side)
  • Flutters w/Bell Overhead (20x)
  • Bent Rows (20x/side)
  • Curls (15x/side)
  • Goblet Squats (15x)
  • Tricep Extensions (15x)
  • Swings (15x)

COT

Moleskin:

We discussed this month’s 3rd F theme of grace. Why did Christ die for our sins as a sign of God’s grace?

The answer: God sees the best in us.

The apostle Paul deserved God’s judgement because of his persecution of Christians. God accepted Paul, gave him grace and leveraged Paul’s strengths to glorify His Kingdom.

Despite our sinful nature, God sees the best in us and can proclaim His name through us.

Understand that God sees the best in us when others don’t, won’t or can’t.

Aye!

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PRE-BLAST: 4th Annual The Fort Invergence!

On September 30, come and join your F3 brethren from Fort Mill, Tega Cay, Lake Wylie, York, Rock Hill, and Indian Land as we celebrate four years of F3 in the Fort Mill area.   We will have a great meal and enjoy presentations from our local F3 leadership,  Aye, men, this is a great opportunity to learn more about F3 and get together with your brothers  in a relaxed, non-sweaty setting.  It’s a ‘can’t miss’ event so mark your calendars now and plan to be there!    No M’s on this one – just the Pax.

What:  Fort Mill Invergence (4th anniversary party)

When:  Friday, September 30, 5:30PM

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:

4th Annual Fort Mill Invergence Dinner Sign Up

 

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JUST WORK…

  • QIC: Backdraft
  • When: 08/08/2016
  • Pax: Drop Thrill, Decibel, Change Order, Spitz, The Librarian, Mission Impossible, Peabody, Barry Manilow, Cheddah, Huckleberry, Brick yard, Bear Grylls, Howitzer, Trucker, Assassin, McGruff, Backdraft, FNG Splash.
  • Posted In: The Armory

It was a muggy Monday morning in the Fort. Q showed up early so that he could set out an aid for later in the workout. He also was really pumped to see and great the faces of this awesome AO. In his head when they were all walking up with their KB in hand and a smile or smirk on their face that in just 45 -50 minutes from then they would not be smiling but gassed from the work they had just put their bodies through. I cant tell if you can read the enthusiasm that I get from Qing but it is on my face as I write up this backblast.

Before I get into writing about the pain we went through I want to give a shout out to Howitzer. He has been an awesome guy to get to know over the past year or so. I wish him and his family good luck in Chucktown. From what I hear there are some awesome AOs down there so good luck. You will be missed hear in the Fort.

So here is how this thang went down.

Disclaimer- (given in detail since we had a FNG with us)

18 men started out with a short mosey around the parking lot when we got back to the bells we circled up and did the warm up. 20 SSHs, 15 IWs, 15 Mountain Climbers, 15 CDDs, 10 Peter parkers, and 10 parker peters.

Pick up your bell and Mosey to the far end of the parking lot.

Partner up and listen up you did not want to miss the great reveal. I so love the board of pain that I made up a KB board of pain. It went like this. Get to 100 reps of each exercise and move on to the next. while partner 1 works partner to runs to end of lot does 5 bomb jacks and runs back keep switching until time runs out get as far down the board as possible.

  1. Goblet Squats.
  2. Merkin w/ right hand on bell
  3. right arm shoulder press
  4. right arm curl
  5. flutter kicks with the bell
  6. KB swings
  7. merkin with left hand on bell
  8. left arm shoulder press
  9. left arm curl
  10. diamond merkins with hand on bell
  11. Alternating KB lunge
  12. KB Rows right side
  13. KB tricep extensions
  14. KB Rows left side
  15. Russian twists

Pick up bells and partners that were on the ground mosey back to COT light stretch for about the 30 secs we had left. The group the got the furthest made it to # 10 I think. I had so much sweat in my eyes I could not focus on all the groups.

We completed name-o-rama and announcements before naming FNG ( he was busy under a tree. Got the name Splash for a reason. Welcome and look forward to seeing you in the gloom)

prayer to teachers and kids going back to school.

CSPAN and the engagement of his daughter

Howitzer and his move to Charleston.

Truckers co worker.

Announcements- Sept 13th @ ballroom to send off National Guardsman from the area at the ballroom.

Sept 30th Anniversary party of the Forts 4th year.

Premature Oktoberfest date I forgot watch newsletter for date.

Camp care 5K

Backdraft out.

 

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Convergence to Support Army 385th MCT Deployment

PAX,

Mark your calendars for Tuesday September 13, for a special Convergence to support YHC brother-in-law, 1st Lt. Tyler J. Strom (Convoy). As many of you know, Lt. Strom and his Unit (385th MCT) will be deploying in the following months. The goal for this convergence is to support Lt. Strom and pay homage to all our men & women who have served / currently serving our Nation. Lt. Strom will be your guest Q so come prepared for some PT and be sure you have a clean shave or you will suffer the consequences (his words!).

To support his Unit, we’re asking PAX for donations towards care-package items (review the list of items below). If you’re not the shopping type, you can give a monetary donation as well. Bring all items to the convergence. If you’re unable to make it and still want to give, reach out to myself (504-813-2901 / tommy.vadell4@gmail.com) and I can coordinate a pickup time with you.

When: Tuesday September 13
Location: Ballroom (875 Gold Hill Rd, Fort Mill, SC 29708)
Time: 0515-0600
2/3 F: 0600-0630 (Coffee & donuts will be provided / bring lawn chairs)

What to Bring:

  • Care-package donations
  • Monetary donations (going towards shipping & supplies)
  • Empty shoe box
  • Lawn Chair (for 2/3 F)
  • Red pill
  • FNG

Care-Package List (Do’s / Don’ts)

  • Foods
    • DO’S Rule of thumb – anything that can fit in their cargo pockets
      • Trail mix
      • Beef jerky
      • Crackers (peanut butter/cheese etc.)
      • Ground coffee
      • Chicken salad w/ crackers packets
      • Bars (protein/breakfast etc.)
      • etc.
    • DON’TS
      • Liquids
  • Candy
    • DO’S
      • Gum
      • Hard candy
    • DON’TS
      • Chocolate
      • NO SUGAR FREE CANDY. They don’t want any issues from the backside!
  • Hygiene
    • DO’S
      • Gold bond (Highly valued)
      • Tooth paste
      • Pads/tampons (they do have some females in his unit so ask the M to help out)
      • Deodorant
    • DON’TS
      • Mouth wash
  • Medicine
    • DO’S
      • Tylenol
      • Motrin/ibuprofen
      • Tums
      • Throat Lozenges
      • Moleskin (for blisters)
    • DONT’S
      • No liquid meds
      • Hard meds (Vicodin etc.)
  • Misc.
    • DO’S
      • Socks (athletic)
      • T-shirts
      • Magazines
      • Games (cards, soduko, crossword etc.)
      • Baby wipes / hand sanitizers
    • DONT’S
      • Adult Magazines

We thank everyone in advance for their support!

Bounty Hunter over and out!

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The Fort Logo Redesign

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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The Three Amigos Fellowshipping on the 4th of July

  • QIC: Chicken Hawk
  • When: 07/04/2016
  • Pax: Pin Up, Cotton Eye
  • Posted In: The Armory

On a day that was surly influenced by the advances of Spitz Army three mighty men held down the Armory to ensure we continued to sharpen ourselves  and we halted enemy forces in their track.  It was a great fellowship work out that included a lot of mumble chatter.  Thank you to Pin Up and Cotton Eye for keeping me company during my Q. AYE!

THE THANG

Lap around the parking lot

COP

Lunge walk to wall

  • No weight wall sit
  • Wall sit w/ 20 high pull
  • Wall sit w/ 20 chest out
  • Balls to w/ 20 chest up

Mosey to knee wall in center (5, 10, 15)

  • Step ups w/ weight
  • Derkins on weight
  • Dips w/ weight in lap
  • Skull crushers

Mosey to parking lot – Suicide Sprints

  • 1st round basic sprints
  • 2nd leg with exercises 20 Chest Press (x3) after each leg
  • 3rd leg with exercises 20 Plank Row (x3) after each leg
  • 4th leg with exercises 20 High Pulls (x3) after each leg

Randorama – 5 min AMRAP – Grand Finale

  • 5 KBS
  • 5 RH Curls
  • 5 tri ext
  • 5 LH Curls
  • 5 Squats

Mary w/ LBC, high/lo flutter and dying cock roach

It is a privilege to serve the men of F3!

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