Category: The Fort

#Serving at Thanksgiving with Many Thanks

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With great apologies for the delay in this backblast, here is a followup to our Thanksgiving meal drive. The PAX were truly inspiring in reaching out. We are all called to serve, and can do so in many different ways.

Immediate thanks to Figaro for the turkey donations, along with the 20 men who did not hesitate and within 3 days quickly donated to the cause… and whom most have chosen to remain anonymous. Special thanks to Cable Guy, Frat Boy and Crab Cakes for helping with delivery. More details further below. And additional thanks to Crab Cakes and M Kara for followup support to one of our families!

Many of us don’t truly realize the experiences of the poor and needy  until we are able to observe in real life. Most of stay in our one station in life, but it can be a privilege to experience others’ stations. (see next full story, try to get through it all)

One of the most meaningful and deep scenes in a movie I have watched comes from one of the silliest movies. In the movie “Overboard” with Goldie Hahn and Kurt Russell, Hahn’s female character (Joanna) plays a very stuck up, rich woman who falls overboard at night from her yacht while near WA (state). She gets amnesia. She is ‘claimed’ by Russell’s carpenter character (Dean) to ‘compensate’ for her refusal to pay him for his services performed by him in the days before.

Joanna ends up living a poor life with Russell and his 4 boys for about a month. She experiences things she would never had in her rich world.  She learns humility living a life with little money. Eventually her memory returns and she returns to her yacht.  But she no longer acts like the ‘debutante’ who her mother and privileged husband so want. They think something is wrong with her.

Later on board the yacht, Joanna has an interaction with her servant butler (Andrew) who has been taking care of her his whole life with no thanks for his efforts:

  • Andrew: (Andrew hands Joanna her earrings after they’ve drank tequila shots below decks with the crew) You best not lose these again, madam.
  • Joanna: (perplexed) Again?
  • Andrew: You will forgive me, madam. (clearly mocking her) “Andrew! I seem to have lost my ruby earrings somewhere between 64th and 68th street, find them.”
  • Joanna: (genuinely contrite) I’ve behaved so badly. (Andrew raises his eyebrows)
  • Joanna: You’ve done all these wonderful things for me and I never even once said thank you. I’m sorry.
  • Andrew: (embarrassed) Apology accepted, ma’am. (he turns away and to the sink)
  • Joanna: (following him) Everyone on this boat thinks I’m crazy. Do you think they’re right?
  • Andrew: (turning around to face her) Oh no, madam. Oh no. You… most of us go through life with blinders on. Knowing only that little station to which we were born. But you madam, have had the… rare privilege of escaping your bonds for just a spell. To see life from an entirely new perspective. How you choose to use that information is entirely up to you.

https://www.youtube.com/watch?v=rlHlKi2dATw

The movie ends up with a happy ending with Joanna returning to Dean and the boys.

It is up to all of us to decide how we use information we have at hand. If you are called to serve, how are you actually serving? Are you truly seeking to serve? Are you open to learning about others less fortunate than you? Even more so, are you willing to put yourself in an uncomfortable environment to learn firsthand?

Here is a quick synopsis of this year’s turkey meals donation.  We had done turkey drives before, but some of the feedback we got was, not that it wasn’t appreciated, but that it was too much of a ‘giveaway.’ Best teach a man to fish, so to speak. But we’ve been in the Paradise community over 1 1/2 years now and we didn’t want to let Thanksgiving pass without some involvement. A plan was put together on Monday, announced to the PAX on Tuesday, enough donations received by Thursday, food bought on Friday and delivered on Saturday.

Thanks were in abundance from those receiving the meals. We had a few crying in appreciation. The names of the 10 neediest families were given to us by Kim Vinisette of SON Ministries who has been working in the community for years. F3 has a strong relationship with Kim. As we shared with the families, we asked them to also share to any others that could use food for the holiday.

We gave each family a nice presentation basket of initial food along with their turkey, an F3 flyer, a holiday card from F3 and a gift certificate of varying amounts (depending on family size) to buy additional food, ie. fresh food, dessert.

We arrived at the park Saturday afternoon and the PAX helped deliver.

Lessons learned include…planning to spend more on each family roughly in the $100 range, buying all the food necessary for a full meal, starting much earlier, getting other groups involved to help support the cause. Maybe next year we can increase the # of families.

I have some pictures but not at the ready. Will get posted here shortly. I want to get this BB out.

*** An additional good experience came from this endeavor. One of the families, a single mom with 3 girls, had next to no furniture in their apartment.  Crab Cakes and his M Kara came through as we identified their needs and their rooms went from having nothing to being filled!  Awesome job!  We are now working on another similar situation. Will post that info soon!

Great thanks once again to the PAX.

Aye! Bolt

 

 

 

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5

Fill an hour at WEP…not a problem when you’re touring

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Started out the morning with a pre-ruck from YHC, Wegmans and Trucker.  Trucker let the way for 2 rookie-ruckers and pushed through the pain for 40 min.  Mileage….no clue but likely around 2.5.  After the pre-ruck, we had mumble chatter going all morning – during the disclaimer, during the warm-up, during the Thang (when the PAX could talk) and it was laughs the whole time.

Did the warmup in the parking lot right out of gate and started out with:

  • SSH x25
  • Low slow squats x20
  • Overhead presses x20
  • Moroccan night clubs x20 (deadly follow up from the overhead presses)
  • Merkins x10
  • Mountain climber x10
  • Hillbilly walker x10
  • Windmill x10

Then off we went on our tour.  We headed to the building next door (Anne Springs building) and checked out their outdoor seating area for meal time where there were chairs – which we didn’t sit in.  Instead, we used this area for the first round of fun.

  • With 1 leg on the chair, we did 1 leg squats x20 / leg
  • 15 burpees
  • Ran over to chest high wall for 15 wall-ups

Rinse and repeat.  Ran over to the building next door, long way around down 160 and stopped in front of the Engineering building to take a look at their wall and use that for the next set of fun which included some Jacob’s ladder.  For a 7’s (exercises add up to 7) we did the following:

  • Diamond merkins at the bottom (started with 6)
  • Climb / jump over the wall and up the hill
  • Donkey kicks at the top (started with 1)

Next stop on the tour was the Fort Mill Church of God…down the street a bit on the way to the golf course, past the police station.  Had to get in some running for our Kiawah brothers that were out running much, much further.  Once we made it to the church, we found a great set of stairs to take advantage of with a “12 days of Christmas” exercise of sorts.

  • 12 LBCs
  • Up and down the stairs
  • 12 CDDs
  • Up and down the stairs
  • 11 LBCs (Q-jack to double count by the PAX…good call!)
  • Up and down the stairs
  • 11 CDDs (also changed to double count)
  • Up and down the stairs
  • ….all the way down to 1’s

On the far run back to COT, we took a “shortcut”, up the big giant paved hill at the Engineering building and then back through the parking lots.  Made it to COT, counted off, name-o-rama, announcements and then finally an around the world.  Bandcamp closed us out with the prayer (voluntold style) and Twister made the final plea for coffeeteria at Panera!  Well done men!

Shady

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1

Slow Burn – Wingin It – November 30, 2018

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My man Dark Helmet came down with a cold Thursday afternoon. I took the Q and rolled with it. I came into the morning with only a small idea of what I was going to do. I decided to piece together work outs that I had enjoyed from other Qs. It turned out to be more than moderate and we all (9) ended up having a great workout.

We started with a mosey down to the parking lot near En Chiladas for a warm up.
Moroccan Nightclub
LBCs
The Wind Mill
Side Straddle Hop
Merkins
Emperial Walker

We stayed where we were and paired up. While one man did LBCs, the other bear crawled to the other end of the parking space where he did 5 bomb jacks. Then he broad jumped back to the beginning. Then the partner did the same thing while he did the LBCs. We did 2 rounds of that. Then we switched the routine to one man doing merkins while the other lunged to the other end of the parking space, did 5 bomb jacks, and lunged back. We did two rounds of this.

Then we did a short mosey over to the side parking lot where we paired up and ran a 40 yard dash. I challenged everyone to try to outrun their partner. We did this 4 times. At the end of this, everyone was pretty winded. We stayed in the area and circled back up to work on our abs. We did the following exercises.
American Hammer
The Flutter
Hello Dolly
Rosalita
Box Cutters

From there we walked over to the wall where we did 25 calve raises (double count). This was inspired by Kenyan (Pow Pow Pow).

We moseyed to the parking lot in from of Empire Pizza where we did a special type of suicides.

We ran to the first parking spot and did 10 merkins single count and then ran back
We ran back to the first space and repeated the 10 merkins, then to the next spot where we did 5 burpees. Then we ran back.
Then we repeated the first two exercises on our way to the 3rd spot to do 5 bomb jacks, then back.
The final round had us stop to do each exercise on our way to the last spot where we did 10 low slow squats and ran back to the beginning.

The final round of exercises had us run 4 times all the way to the last spot where we did each of the 4 previous exercises and ran back (one exercise, run back, and on to the next one, etc.)

Afterwards, we all moseyed back to the COT.

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0

The Fort launches Q Source

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Are you ready to #accelerate your role as a leader within your home, workplace and community? Would the accountability and encouragement from other #HIMs from the Fort make a difference in your growth as a leader? If the answer is yes, then you are ready to take the Q Source journey in 2019!

 

The Thang

Launch: Saturday, January 5th

Site: Ballroom AO – Pleasant Knoll Elementary School

Time: 6:30 – 7:30 followed by Coffeeteria at the Eternal Shack

Qs: Change Order, Royale, Twister, Jedi and Pusher – Stinger, Q of the Q Source, will lead the coffeeteria

Responsibility of the Pax: Read the Q Point, Disturbance to the Status Quo, prior to posting

 

The mission of F3 nation is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Over the past 6 years of the Fort, you have led our region to impressive numbers of HIMs, increased fitness, CSAUPs, numerous 2ndF opportunities, community #Impact, increased Faith, the accountability of a fellow brother and many other great outcomes.

While the DRP offers preparedness and the Pax provide the accountability, there is still room to accelerate the growth as a leader. As many of you have read or heard on 43 Feet podcast, Dredd has written a “field manual for leadership” consisting of 54 Q Points meant to accelerate a man through his G3L (Get Right, Live Right, Lead Right, Leave Right). You can find more information at https://f3nation.com/category/q/or by listening to the weekly roundtable podcast featuring Stinger https://itunes.apple.com/us/podcast/f3-nation/id1218921251?mt=2&i=1000424612754

 

While our 1/5/19 discussion will be a convergence, beginning January 12th Q Source discussions will be immediately following our regular Saturday AOs. There will also be a Wednesday coffeeteria option (site TBD). The following HIMs have stepped up to lead:

The Deep – Royale

Alcatraz – Change Order

The Yard – Twister

The Fort – Pusher

Wednesday AO (site TBD) – Jedi

This concept takes the lessons learned from the Bible Challenge (accountability), Beyond (vulnerability) and Whetstone (shieldlock) and encompasses them all in one. Your commitment would be to post, Q a discussion(s) if necessary and read the weekly Q Point.

If you are committed to continuing your growth as a HIM and leader, please respond via the Google Form https://goo.gl/forms/Jzv9kmytqFJSBqiE3

 

For any questions, please contact Pusher at eddie.d.dowling@gmail.com or @Pusher_F3.

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23

Giving Tuesday – Palmetto North F3F

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Thank you for considering a contribution to support the community support efforts of your local Fort Mill and Rock Hill F3 Foundation.  For more details on the foundation itself please click <Here>.

During this season of giving please consider making a tax deductible contribution to Palmetto North F3F where the funds raised go directly into supporting the activities of the Fort and Rock pax.  Specifically these proceeds both the areas we are already supporting as well as the future service efforts in our region.  Our current efforts included:

  • 12th Man Ministries and the numerous Pax that work as mentors to help our student athletes break the performance based culture and help show them God’s love. F3F Palmetto North has supported the weekly dinners with athletes and their mentors.
  • Gfit is a weekly 1st, 2nd and 3rd F within the Paradise community where HIM step up to lead and to help mentor and be engaged in community with our neighbors
  • Reading Center is a semi-weekly, seasonal opportunity to read with the children and develop life skills for studying and reading to help children in the community get up to reading level
  • Rock Hill Children’s Attention Center is a center of children where we spend time bi-weekly with the teenage boys to engage in 1st, 2nd and 3rd F to help give them home and guidance.

Please consider a donation to support these and other efforts that your local F3F Palmetto North and any PAX will help lead across our regions.

Make contributions via PayPal – https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=BGSCH65PWDNV6

or send checks with ” Palmetto North F3F” in the memo line to the following address.

F3 Foundation, LLC

1645 Queens Road West

Charlotte, NC, 28207

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6

Support Thanksgiving Food Efforts in Paradise

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***** Update Thursday 9:00 pm *****
Great thanks to the PAX who have donated, and in just one day 1/2, we reached our goal!  Please, no more donations, but, if you were considering, let Bolt know in case we want to add additional families to receive food.
If you would like to volunteer to help deliver (no 2.0’s on delivery, please) to the families, please let Bolt know ASAP. Delivery is being planned for Saturday from 1-3:00 pm (before the G-Fit workout). If needed we will deliver later Saturday, or on Sunday.
For this saturday….1-3:00 pm – food delivery…followed by G-Fit with the kids at 3:00 pm  please join us and bring the 2.0’s to g-fit!!!!

I will be purchasing food tomorrow.  Today, I was able to get 10 large baskets with Thanksgiving themed ‘liners’ (for a nicer food presentation) at a near-donation price from the Humane Society thrift shop. They have supported us previously, and offered to continue to give us sports balls which we use and distribute to the kids in Paradise. We will also be getting a supply of corn, beans and yams which we will not have to purchase. This means we will be able to give the families a larger gift certificate to the grocery store to purchase any additional food items that may want outside of our basic food items (ie. dessert, etc).

Thank you! bolt *****

 

Thanksgiving is nearly upon us,  and Bolt and Deacon are seeking PAX support (quickly) in a small effort to provide full Thanksgiving meals to families in Paradise.

F3 has had a presence in Paradise for over a year and half now. In past years we have had a community turkey drive. We are changing it up this year to provide (at least) 10 full meals to specific high priority families in need. We are working with Kim at SON Ministries to identify these families. But we must move quickly in our efforts with a target delivery of this weekend 11/17-11/18 and an absolute deadline of Tuesday 11/20.

<See also below schedule of events in Paradise over the Thanksgiving holiday>

Each meal will consist of a turkey and all side dishes (list below) needed for a full meal. THANK YOU TO FIGARO (Montrio Belton) who will purchase all of our needed turkeys! This means we just need the side dish item package.

*** As of 11/14 8:15 am, WE ONLY NEED 5 MORE FULL SIDE ORDERS! Full orders are about $30 unless you want to add few items, ie. dessert) ***

HOW TO SUPPORT

  • Purchase the side items on your own. IF YOU PLAN ON PURCHASING THE FOOD ON YOUR OWN, PLEASE LET BOLT KNOW IMMEDIATELY FOR TRACKING PURPOSES!
  • Partner up with another PAX to purchase the items.
  • Donate any money amount to Bolt via Paypal. Send to: thenewpauko@hotmail.com
  • Pledge: If you want to commit but can’t do PayPal, just let Bolt know ASAP and he will cover your pledge until he sees you next.
  • From there, meet up or schedule pickup with Bolt or deliver to 3728 Leela Palace Way in Waterstone near Tega Cay.
  • Assist in delivery to families in Paradise.

Paradise Schedule of Thanksgiving events

  • Sunday, November 18. Volunteer at “Harvest of Thanks and Poor Man’s Meal”, a community meal held at Jerusalem Baptist Church in the Life Center. It would be great to have F3 support at this community event. More details to come via Twitter.
  • Weekend 11/17-11/18 through Tue 11/20. Help to deliver our holiday meals.
  • Saturday, 3:00 pm,  11/24. Post at G-Fit with a holiday pizza/food party following.

Thank you to everyone for your support on this endeavor and to all PAX that have joined us in Paradise!

Aye! Bolt …….. Always open for suggestions!!!

Food side list –  (You can shop anywhere and you can alter this list as you see fit. Pics below are from Harris Teeter. This link may take you to the shopping cart: https://shop.harristeeter.com/store/C39878905#/cart)

Required:  8-10 lbs potatoes, stuffing @ 12 oz, green beans @ 30 oz, corn @ 30 oz, collard greens @ 30 oz, cranberry sauce @ 14 oz, gravy @ 18 oz, mac and cheese @ 3 boxes 20 oz.  This list includes mostly canned foods because delivery will be days before Thanksgiving.

Possible additional:  celery, onions, carrots, sweet potatoes, rolls/biscuits, DESSERT.

( I don’t think these screenshots have turned out too well. Will try to improve.)

 

 

 

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8

The Right Kind of Sacrifice

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14 men awoke to not so bright/wet conditions and converged in the gloom of the hallowed ground at The Swamp for a Beyond message from YHC.  Here’s what went down

Warmup:      20 SSH IC, 20 Imperial Walkers, 15 windmills (wonderfully executed), 10 Mtn Climbers.    Let’s mosey

The Thang:      Mosey to the alley behind Home Depot for a perfect location to perform the BLIMPS workout and grab some wall for 1-min wall-sits in between each as their active rest, allowing YHC to convey the message for today.  At each 1-min sit, YHC shared what has been on his heart about sacrifice.   This is defined as something that is a loss or something  you give up for the sake of a better cause.    Approximately 1-year ago, my wife and I were celebrating her completion of treatment for Breast Cancer.  Surgery, radiation, DNA testing, doctors, etc…pronounced her as Cancer Free and we returned to our routine.  Our faith had been a anchor throughout and continued to grow thru prayer and my F3 brothers and Journey group, yet I had one main question.  How did this trial change us and by us I mean, me and my role as a husband, father and leader of my home.  I realized how consumed I was with my martial arts training, races, Goruck events, etc..that I was actually not IN my home very much.  That which I thought was making me healthier, stronger and better for my family had me gone for large amounts of time from them.

Time for a sacrifice! I am going on year of stepping away from all those things that took me away from her and the kids to activities to do together and that were important to her!  She never once asked for this and struggled with me giving it up after so long but it’s been the best decision of my life.  God has changed my path for the better by sacrificing what I thought was important to what is truly important.

Sacrifice will lead you to make significant choices. But being a husband and father is a significant experience!

B  5 Burpees OYO, followed by 10 SSH IC
1-min wall sit
L 10 Lunges each leg OYO, followed by 10 SSH IC
1-min wall sit
I 15 Imperial Walkers IC, followed by 10 SSH IC
1-min wall sit
M 20 Merkins OYO, followed by 10 SSH IC
1-min wall sit
P 25 Plank Jacks, followed by 10 SSH IC
1-min wall sit
S 30 Squats, followed by 10 SSH IC

Mosey to the large parking lot for some 4-corners of Blimps!  Total of 6 laps around the parking lot stopping at each corner to perform the exercise.  First (1) lap: 5 burpees @ ea corner (2) lunges (3) 15 IW (4) 20 merkins (5) 25 plank jacks (6) 30 squats (stop at end of each full lap to wait on the 6 with planks; modified the M, P, & S

Return for COT and some last words:  Identify that thing in your life that you may be placing your identity in that may be causing you to miss the mark of your Concentrica Bullseye!

Good work, men.  It was an honor to lead you this morning.

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12

Old School at the Original AO: The Fort

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Couldn’t believe- were my eyes fooling me?  Funhouse and YHC on Q on the same day at the same AO at the same time.  Say it aint so muchacho!  There was a lot of chatter leading into the epic debauchery of sweatin and gruntin (do not insert bombjacks here).  17 hardnose PAX and Funhouse showed up on crispy cool morning.  40’s and a little damp from rain the night before leaving a bit of a foggy haze- perfect for the reason we call it the #gloom.  I warned of gloves as standard equipment but Captain Leatherhands told me to grow a pair, that we don’t need no stinkin gloves (really the only reference you can make to Blazing Saddles today).

I think Funhouse disclaimed.  I know he has a “mustache”.  Into the Gloom once more-

The Thang

Center of the field, in the grass and no complaining.

Warm O Rama:   50 cadence count SSH, some Mountain Climbers, IWs, and eventually 6 count burpees in cadence.  Where do we put the emphasis when its more than a 4 count anyway.

To the hill for Jacob’s ladder (1-7)  Flying squirrels and Carolina Dry Docks.

Over to Soccer field but gate locked.  No matter.  10 minute Merkins- 10 merkins every minute for 10 minutes.  Challenging toward end except for push up/pull up king @trucker.  ‘shanks was on a table and we took a deep dive in to number of children and whether the red headed ones were truly ours- Aye: We are all God’s children men.

hand off to YHC- 5 burpees OYO then follow me.

A few PAX made believe they were William Wallace and Bravehearted their way down the hill and across the foggy field to the tree line.  Plank for #six.  YHC discussed WOM: Vulnerability.  More on that later.

Partner up (I preselected ‘Shanks because I am glutton for punishment).  Partner Carry across field.  P1 plank, P2 ski jump over legs.  Flapjack Partner Carry across field.  Flapjack Plank/Ski Jump.  Repeato twice more.  As CSPAN says- “Excellent choice”  Lot of honest woofing out there.  Old school and everybody was stronger and better.

Tunnell of love- 18 PAX plank, 1 army crawls through.  Several had rucks on durning this and throughout workout.  Good on ya, men.  Our line was an “S” at ENDEX but it got done.  never mind the kindness of the planking PAX that drop their hips when you pass through.  “love taps”?

Lt. Dan.: Evil twin brother of Jack Webb.  Squat and Jump lunges/Mary Catherine’s.  Ratio 1-4.  Finished at 10-40.  Lot of chatter through this one.  Still have difficulty moving today.   Sunshine, oh sunshine.  Kept his Welch’s Grape Juice down but it looked iffy rounds 7-10.  WWL with ruck and getting each knee dirty in perfect form.

Mosyed home with a few Pearls on a String stations to close out.

Naked man Moleskin

Heckuva beatdown today.  Knew it was going to be fun.  Maximus had a good summation tweet: This is type of morning that keeps PAX engaged and coming back.  It was hard, insightful, inspirational, and comical…all at the same time.”  AYE!

Couple of call outs- Longshanks is a beast.  I bonked 8/10 of way through last leg of partner carries.  He picked me up like he was going for gold at #spartan.  Aye, Captain Leatherhands.  Pusher had an interesting matchup with Quack attack for the carries, and DH took WWL AND his Ruck across the finish line.  Good work boys.  A few men saved their knees and modified the Lt. Dan’s.  Always smart to know your body- not trying to get hurt just better.  Well done.  ‘Shanks may have been the #king of Jacob’s ladder too.  Sale boys were great partners, toughed it out and yet somehow both kept smiling on their handsomely #triplehate faces.

A word on Vunerability (shared with the men):

Society pushes men away from being vulnerable and say that among many things -it shows weakness.  I can only think back to what a missing element of life our previous generations, perhaps and specifically our fathers had.  Is your father a sharer?  Grandfather?  Consider all the life they have lived and how much loneliness they could have endured.

F3 has provided many tools for the men who seek the truth every morning in the gloom.  At the top of the list is the opportunity to be vulnerable and learning to be vulnerable during our workouts, our COTs, our shield locks, and our whetstone relationships.  Its here you find out you’re not alone and there are other men who have or who are experiencing what you are.  There is strength in that.  There is confidence in that.  There are solutions in that.  There is trust in that.

Lastly, and arguably the most important: develop a vulnerable relationship with your creator.  Be a seeker.  Truthful, humble.  I have found the most freeing I can ever be is to be transparent and vulnerable, ready and willing to give myself over to understanding, empathy and learning.

Aye!

 

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6

Puketoberfest Week 3

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Some have asked me what Puketoberfest is really about. Obviously I jokingly say that if you can’t tell by the name you should think about it again. However my desire for it really is to pick a list of Qs that would push the paxs a little harder than usual. With being able to pair them together it should make for a really good workout. Plus typically during the month of October you get to enjoy nice cool temps so it makes it a little easier for pax to push harder than it does when it is 80 degrees at 7 am with 95% humidity. In setting this up I didn’t actually expect anyone to puke, but wanted pax to push hard enough that they might think they could.

The Thang:

YHC gave the disclaimer for the 3rd week of Puketoberfest.

Moseyed over to the parking lot across from the memorial.

Sasquatch lead the group in a few minutes of broga

As promised Geronimo lead the group in the Goofball and Wegmans did the Pumpkin Spice (not doing that again)

After all of that we quickly went into our first round of exercises

Start at the parking lot – jump over the wall and go toward the building

Do 5 donkey kicks

Come back down to the parking lot and do 1 burpee.

Rinse and repeat until you reach 1 donkey kick and 5 burpees. +-1 for each.

 

Then we moved over to the grass hill where we bear crawled up the hill to find cinderblocks waiting for us. Pax partnered up and we did the following:

 

Pax 1 – Overhead carry block to next row of parking spaces and run back to Pax 2

While waiting on Pax 1 – Pax 2 is doing Mike Tyson Merkins

 

Pax 2 will then run to block and pick it up and overhead carry to the next row. Then run back. Keep doing this until team has moved the block all the way across the parking lot and back to the beginning.

 

Next exercise thanks to Sasquatch for bringing it up as a “good idea” next time someone does a cinderblock workout.

Partners get in plank position with both having one hand on the block. Work together to move the plank 15ft while doing a merkin after each time the block is moved.

 

Next set of exercises:

Squats with block – partner did LBCs until finished

Thrusters with block – partner did American Hammers until finished

 

Handed over to Trucker for the next 30 mins:

 

Quadzilla 5s: run down road, 1 squat, run up backwards, 5 merkins, rinse repeat just like 7s

Line up end parking lot, suicides to each light.

First round 1,2,3 merkins.

Round 2: 5,10,15 squats,

round 3: 5,10,15 merkins.

Round 4: 3,6,9 SSH.

In between rounds were flutters.

Round 4 we ran backwards.  

 

Ran to springs building 2 rounds of people chairs and 10 merkins. COT

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0

Charter Band-aids for Little Warriors – PreBlast

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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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