Category: The Fort

MINDSET@ The Ranch

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  • QIC: Backdraft
  • When: 01/26/17
  • Pax: Ginsu, Dixie Chicken, Chicken Wing, Sugar Bug, Samsonite, The Fridge, Stang, FNG (Novocain), Backdraft
  • Posted In: The Fort, The Ranch

YHC was eager to Q the day after his birthday. The Ranch is and always will be one of my favorite sites. There are so many possible places around the grounds to deliver pain to the PAX.

After finishing a great book last week titled Mindset, YHC felt like he should share some of the lessons from it that he learned to the guys. We all have come to F3 for various reasons. Some to get into shape, some to be around men from the neighborhood who seem to have something figured out. Some just get an earful from their kids soccer coach that they say hey I’ll show up only to find out their are a bunch of guys in their community who just want to become better. Better husbands, dads, sons, people. For me it was a lot of all those things. 3 years ago I was just doing life, making it one day to the next, eyes only set on future career moves and making sure their was food and clothes for the M and 2.0s. I was in a fixed Mindset

Speaking to the PAX this morning about this book I wanted to let them realize no matter where they were personally at in their life we always needed to be looking at growing. We cannot become stagnant. We must challenge ourselves to grow, face challenges and accept being critiqued.

We definitely did all of these things during this workout hopefully we can keep it going throughout the rest of our days.

The beat down went like this.

Disclaimer- had to break it down myself since my lawyer did not show up. Plus we had a FNG.

Warmup- mosey, shuffle facing school, shuffle away from school, regular, butt-kickers, high knees, karaoke right and karaoke left.

Circle up. SSH x 41 (guess how old YHC turned), 10 windmills, 10 IW’s all in cadence.

Mosey to picnic benches. Talk about challenges in life and how we deal with them.

Derkins x 10, squats x 10, step ups x 10 all for 3 sets

Mosey to bus drop off- mumble about how we face obstacles in life and how we deal.

10 flying squirrels, 10 calf raises, 10 merkins take a lap around bus island do 3 sets.

Mosey to playground- yap about effort and always putting out our best.

5 pull-ups, 10 in and outs on swings, 15 leg lifts do 3 sets.

Mosey to back of school while trying to breathe talk about taking criticism on using it to better us.

wall sits, diamond merkins, jumping lunges x 10 on each for 3 sets.

mosey to front of middle school. ramble about the success of others and that we should try and find lessons and inspiration from it.

Now the fun do 10 burpees run around the big island until time is up. we only had time for 1 lap so whoever got done early had to do continuous burpees until the six came in. Mosey back to COT as a group.

Once at COT we discussed the results of having a fixed verses a growth type mindset. We all need to try and get into a growth mindset. I struggle, you struggle, our Ms struggle. We aren’t just here for the butt whooping we here to help each other out.

Announcements- Yeti, Children’s attention home, FNGathon at WEP Saturday.

Prayers- Samsonite turmoil at work, Fridge aunt and medical tests,

Welcome FNG Novocain

Sorry for Rambling on.

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Empathy: The Cross

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  • QIC: Deacon
  • When: 1/24/17
  • Pax: Double D, Flat Tire, Pusher, MP, Fest-I-Fun, Olaf, Cooter, Deacon, Fellini, MacGyver, Atticus, Hi Hat, Cha Ching, Hee Haw
  • Posted In: Block Party, The Fort

14 Pax had an amazing time of fellowship with a workout somewhere along the way. Flat Tire and Pusher kept songs in full rotation at the Block Party. Olaf provided an encouraging report regarding his M and 2.0 (sweet baby Grace). HIMs encouraged each other to get better.

 

The Thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Heels to Heaven (15x)

Mosey to the parking lot on top of the hill

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do LBCs, Flying Squirrels, Diamond Merkins  in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot along 160

Partner up. Partner wheel barrells to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)

COT

 

Moleskin:

We discussed how the crucifixion demonstrated the following three keys to empathy:  

Proximity – Christ came from Heaven to provide us with an eternal impact. He meets us where we are. We must leave our bubbles (regular routines) to impact others.

Relationship – Jesus built a relationship with His disciples. He understood their struggles and cared for them. We need to build meaningful relationships with others inside/outside our family/race.

Sacrifice – The cross that Christ carried resembles the burden of our sins. We need to make sacrifices to address others’ burdens. Praying for their burdens is sometimes not enough. Faith without work is dead.

Meet people where they are (proximity), walk through life with them (relationship) and help them with their burdens (sacrifice). #TrueEmpathy
Peace,

Deacon

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Empathy

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  • QIC: Deacon
  • When: 1/23/17
  • Pax: Assassin, McGruff, Tesh, Grid Lock, Spitz, Fire Marshall Bill, The Librarian, Deacon, Cotton Eye, Handy Manny, Change Order, Decibel, Chircken Hawk
  • Posted In: The Armory, The Fort

13 Pax posted and didn’t care about the rainy forecast. We got our kettle bells and put in work. Slow counts on everything helped with better form and chatter. Excellent job by the #HIMs.

 

SSHs (20x), IWs (20x),Mountain Climbers (20x), Slow Sumo Squats (15x), WMs (15x), Peter Parkers (15x)

 

Circuit 1:Upright Rows (7x), Floor presses (7x/Side), Chest Press, American Hammers, Lawn Mowers (10x/Side OYO), Crushing Halos (10x/Side OYO), Squats (10x)

Circuit 2: Overhead Squats (7x), Bent Rows (7x/Side), Curls (7x/Side), Around The World (10x/Side OYO), Squats (10x)

Circuit 3:Goblet Squats (7x), Kettlebell Holds, Travolta’s (10x/Side), Tricep Extensions (20 OYO), Figure 8’s (8x/side OYO), Squats (10x)

Circuit 4: Saxxon Press (7x), Oblique Press (7x/Side), Kettlebell Swings (10x OYO), Ribbons (10x/Side OYO), Squats (10x)

 

AB Lab: Hill Billy Walkers (20x), Burpees (20x), Ski Abs (20x), Parker Peters (20x)

 

Moleskin:

How often do we stop and wholeheartedly listen to others’ point of view?

The act of listening helps you understand other people’s pain in their story. Godly men listen and have a “your pain is my pain” mentality so they shoulder others’ burdens.

Galatians 6:2 says “Bear one another’s burdens, and so fulfill the law of Christ.”

Step out of the bubble. #Empathy.

 

Peace,

Deacon

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4 years in gets you a VQ

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  • QIC: Maximus
  • When: 01/19/2017
  • Pax: What-Did, CSPAN, Spiderman, Shady, Frat Boy, Trucker, Deacon, Bonsai, Cheddah
  • Posted In: The Fort

I’ve been a part of this F3 Workout thing that really seems to be much more than a workout, especially in our large but tight-knit group in The Fort/Rock regions. I’ve been a regular at the bootcamps, an occasional regular at the running spots depending on the CSAUP schedule and as of late, some backpack-toting fellas got me into this ruck thing. I keep telling myself, it’s not that hard; just a mere walk in the park having some 2nd F with a few friends. Sit on that for a minute.

We all have our talents or areas of strength. As it relates to the 1st F, mine tends to be putting together a decent little beat down early in the morning. I have a few go-to’s and an occasional new idea that I try to work in after some time spent trolling the World Wide Internet. They stick around sometimes for copy-cat Q’s which is the finest form of flattery. Everyone loves getting the call out as the original knucklehead to introduce a new exercise. Imagine how Funhouse feels after his introduction of the Protractor and the various forms it has evolved into. But sometimes, they flop and get buried in the growing stack of Weinke’s (I have more of those than you can imagine). As Santini and Pusher told me during my first VQ some years ago, several of my exercise ideas have a tendency to look better on paper.

So how does this rambling lead into today? Not very well but hopefully, you’re still reading because this post was a decent one. Back to the rucking thing. Led by a few of the mainstay Ruckers and a few newer ones, the Fort has developed a rucking schedule for every day of the week and today, it happened to make its way to Nations Ford High School. I still feel a little guilty driving by the Ranch on a Thursday morning to go to this AO but once I pull into the parking lot and become surrounded by other backpack-toting, not-so-right, human beings, all becomes right with the world. I got my call from Spiderman for this cool morning of January 19, 2017 to Q this fine establishment and was joined by 7, I mean 9 other men.

Why the change in count you ask? You should really ask Bonsai because he wins the best “Bait & Switch” salesman award. He clowncar’d with Frat Boy and Shady so they could “drop him off” then go to the Ranch. The problem or benefit (I’ll let you decide) is that once they dropped him off, they never left. The Ruckers just so happened to have 2 extra rucks and coincidentally enough, there were 2 guys in need of rucks. It also helped that it was 0515 and they didn’t have time to change their mind.

I’m about 450 words in and not yet writing the exercises and rep counts. And, to be mentioned in the “oh by the way” category, Trucker posted today and killed it considering he thought fondly of playing karate with Edward Scissor Hands. My man has 16 stitches in his paw and still posted after I gave the “bring gloves” warning on the Machine. Go ahead, challenge his fortitude…I DARE YOU.

For the 1 guy still reading, here’s what we did…it all began with a brief jogging disclaimer that led to an abbreviated lap in the parking lot.
Circle up:
Rucks off:
SSH / Windmills / Carolina Dry Docks / 10 Burpees

Rucks in hand:
Upright Rows / Overhead Press / Front-ruck sumo squats

Rucks On:
THANK YOU ZIMA who is always good for a bad idea.
MAX-OUT MERKINS – Do as many as you can without taking a break then squat while you wait for the 6 or in this case, the beast.
Repeat with squats again while you wait
Repeat for one last time but then doing overhead presses while you wait

In formation to the pull-up bars and partner up.
Partner 1: Take both rucks and run/jog/shuffle to the stop sign at the bottom of the hill and return.
Partner 2: 5 Overhand pull-ups, 5 Diamond merkins, 5 Underhand pull-ups, 5 Wide-arm merkins. Repeat this cycle until your partner returns.
Flapjack

Two horizontal lines facing the parking lot (maybe that would’ve been easier to follow than what actually happened) with rucks on.
Bear Crawl to the stop sign followed by bicep curls
Reverse bear crawl 1/2 way back then lunge walk the rest of the way (slight OMAHA there) and a few bent-over rows
Flutters with ruck press
Protractor and hold the ruck overhead
American Hammer with the ruck
2 horizontal lines facing each other. Sit-ups while passing the ruck back and forth so that each man does 10.
In formation back to the parking lot for a variable-cadence set of Peter Parkers.

Well that’s all there was. I hope it was worth getting out of bed this AM. With the pre-post shenanigans by What-Did and Spiderman, I can only imagine how they’ll feel come lunch-coma time.

Announcements: Sign up for Pathfinder (Lee Fetter), YETI and all of its variations, Diversity meeting this Saturday at Eternal Church offices 0600

Prayer Requests: Spiderman’s mom’s cousin passed unexpectedly. Please pray for the family left behind, especially Spiderman’s great Aunt. Pray for the father of Bonsai’s friend who is battling brain cancer in ICU in Charlotte. Pray for the injured.

Always an honor and humbling experience to lead. As you were.
Maximus (889 words BTW)

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The Hive was a no-show for Jason on Friday the 13th.

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  • QIC: Dawg Pound (The Fort)
  • When: 01/13/17
  • Pax: YHC, Tesh
  • Posted In: The Fort, The Hive

The Hive was barely buzzin with two for the following:

Mozy with bells to Patio by school –drop bells,
then Lap around parking lot.

Back to Patio for warm-up
-Side Straddle Hop -25
-Moroccan Night Clubs -25
-Imperial Walkers -25
-Wind Mills -25
-Squats -20
-Merkin -10
-Mountain climbers -10
-Coasting Bicycle Crunch 6in (opposite knee) -10 -switch

Grab Bells crabwalk/bear crawl to opposite end of patio between each of the following:
Bell Burpies x5
Curl x10 ea
Tri extension x20
Bent row x20 ea
Upright row x20 ea
Standing press x10 ea
American Hammer x10
Squat x10
Swing x20
LBCs x20

Wall sits
Step-ups 10 each leg
Benches for dips

Ground Work
Hello Dollys
Rosalita
Freddy Mercury

Prayers for safety, recovery, health, support, strength

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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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PREBLAST – F3 DADS New Year’s Style, 13:00 at WEP on 1/2/17

Time to burn some of the Christmas and New Year’s calories and wear the 2.0s out a little bit with some F3 Dads. We will start at WEP at 1:00PM EST. This is a great way to get your kids and you started on the right track for 2017. Come with your 2017 word to share. We will start with a moderate WO and based on who shows up, we may split into groups for young, middle, and high school kids. I plan on taking the middle ages, so if you want to take your or old let me know. If not, we will keep it right down the line for all to enjoy.

We will end with a kick ball or soccer game, or both depending on numbers.

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Leading at Block Party: A restrospective

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  • QIC: Dark Helmet
  • When: 12/27/16
  • Pax: CSPAN, Double D, Witch Hunt, Cha Ching, Java, Birdcage, Flat Tire, DaVinci, Atticus, Bounce House, Dark Helmet (QIC)
  • Posted In: Block Party, The Fort

Sometimes just the exposure to good ideas or great men can make you better. Most times you have to work for it. Woody Allen said (paraphrasing) something along the lines of “half of life is just showing up.” Even if that’s true, it’s still only HALF.

So how did you get here? How did you reach this point where you are willing (and able) to look at the alarm clock with bleary eyes and then ignore the lie your body (and that angry little troll in the back of your mind) tells you and go ahead and get up and make something happen. Every man has their own personal reason for pushing himself. I’m not so interested in the exact reason most of the time, I’m mostly only interested in the fact that you keep pushing.
Every system is perfectly designed to get the results it is getting. You don’t like the results? Change the system.

So, throughout our workout this AM, I peppered in some of my half-baked thoughts around leadership that I’ve learned in my short time on the Blue Ball…
First, from Boy Scouts: Leave everything, and everyone, better than when you found it/them. That’s our goal for today. (And mine for every day that I breathe)

THE THANG:
Warm up
• Jog around the park with dynamic warmups – then circle up in cul-de-sac
• Windmills x 10
• Merkins x 15
•Squat x 20
• SSH x 25
• Then, as a special treat, since no one brought FNGs, 10 burpees OYO as punishment.
• Mosey to the playground and grab a partner. Size always matters.

PART 1:
The hard work of this world will not be done by weak men. It will require physical, mental, and emotional strength and sobriety. We cannot execute the work we have been given by SkyQ unless we are willing to push past limits. We also can’t let the men around us be weak. (So get to EHing!)

Leader Thought 1: As a leader, going it alone is a terrible idea most times…
• Each PAX will need to get to 75 pullups. You will work until you can’t anymore, then you will call for your partner. He will lift you for as many as you can, then you will switch, and keep switching until each of you hits 75. If one of you isn’t doing anything, plank.

Leader Thought 2: A leader doesn’t stop until it’s over.
• 1 minute AMRAP burpees. Push the entire minute. DO NOT slow down, DO NOT rest, DO NOT stop.

Leader Thought 3: When you are a leader, conflict will arise. It may be between two of the people you lead, it may be between you and someone you lead. Leaders know that there are 2 sides to EVERY story – which means you aren’t always right. As Grandma would say, you can’t slice cheese so thin that it doesn’t have 2 sides. So we are going to create something that has 2 sides to point this up.
• Back to back squats x 25
• Mosey to bottom of driveway into park

PART 2:
YOU CHOOSE YOUR DESTINY – The things that keep you from doing what you want are largely in your mind. They are the BS stories that you tell yourself as to why a thing can’t be done. Can’t is a BS word. It usually means “won’t” or “am afraid to try”. I tell my girls, “I am yet unable” is a fine answer, but don’t EVER tell me can’t.

Leader Thought 4: Choose the harder thing. It’s almost always the right answer.
• In one hand, I have a harder exercise. In the other, an easier one. You pick. I asked CSPAN. He picked harder. You’re all welcome.
• Grand Old Duke of York – bear crawl up the hill, 5 jump squats, crawl bear down, 10 merkins (supposed to be 5 rounds of that, but time only allowed 1)

Leader Thought 5: The difficult people in your life are difficult for a reason. As a leader, your job is to find out their story and then offer lots of grace. Take a chance on those people and on being able to make it work with them. Think of how much grace and what a chance God took on you being their leader…
• Find out the age of the oldest guy (sorry Double D) – do that many flutters in cadence (49)
• Back to COT

Final thought: Remember, in any fight, love always wins.

NMM:
– When you are about to share a thought that starts with “I learned this when I was a Boy Scout”, make sure it’s not immediately following some comments about rear ends, or anything else questionable.
– Birdcage likes partner carries. He complained about not doing them. Then again, it may have been sarcasm…
– Bounce House will always make you look slow. Also, I wish I had half the maturity and drive at 17 that he does.

Until next time…
Helmet, out.

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The Fort-Christmas Convergence 2016 – Something for Everyone!

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  • QIC: Cake Boss, Maximus, Zima, Senator Tressel, Double D, CSPAN
  • When: 12/24/16
  • Pax: Alright Alright, Atticus, Barry Manilow, Bart, Bob the builder, Bonsai, Brick, Cake Boss, Car Bomb, Cha Ching, Chaser, Chedda, Cobra Kai, Cold Cuts, Condiment, Corn Hole, Corruption, CSPAN, Dark Helmet, Davinchie, Dead Meat, Decible, Deep Dish, Ditch Witch, Donald Duck, Double D, Fishstix, Flat Tire, FNG - Slider, FNG - Toll Dozer, Frat Boy, Fun House, Gecko, General, Geronimo, Gilmore, Hasselhoff, Hoosier, Jekyll, Jiffy, Lil E, Long Shanks, Lug Nut, Main Frame, Mary Lou, Matrix, Maximus, Mr. Clean, Mr. T, NASA, Nomad, Olaf, Old Bay, Orange Crush, Package, Patton, Peabody, Peg Leg, Pusher, Quack Attack, Red Banjo, Ringer, Rock Thrill , Rooney, Royal, Santini, Senator Tressel, Shady, Shark Bait, Slinger, Snookie, Socrates, Spark Plug, Spiderman, Spitz, Spud, Stang, Sub Prime, Sweeper, Tater, Tesh, Tico, Trucker, Twister, Whoppner, Witch Hunt, Zima
  • Posted In: Millllkshake, The Fort
It was a glorious morning and the weather was perfect for a Celebration of new life but also the convergence of the finest men in Fort Mill Region. Today was the 2nd Annual Clave Boss 5k and bonus Ruck with follow up convergence of 3 Wise Men of High Impact Beat Down!
 
I Cake Boss was honored last year to Q the Christmas Convergence. Apache started the Cake Boss Calves 5k, however spelled the “Certificates of Completion” inaccurately “Clave Boss 5k”. Well….it stuck and that is what we have now.
This year with the new shiny object of Rucking, we added the Pre-Ruck and Ruck during the convergence. I think it was pretty horrible, but guys keep doing it.
0600 – Launch of Clave Boss 5k and Ruck. Probably 15 men in each group. 5 Men made two laps for 10k option
  1. Sweeper finished 5k in 20mins
  2. Alright Alright (visiting from Dallas, TX) finish in 22mins

Proud of Mr. T and NASA for strong finish of 5k

Maximus finished the 10k ahead of 4 other brothers. Well done by all!

0655 – I Cake Boss called all PAX together for quick recognition of our 5k and 10k top finishers with Bundt Cakes. Well deserved and next year the prizes with continue for other categories…. as we grow so will the convergence!

0700 – Mosey all PAX to COP warm up with YHC
Large COP circle and we did a few exercise moves
  • 25 SSHs
  • 15 Imperial Walkers
  • 10 Merkins
  • 15 LBCs

Time for split into Ruck and 3 Wise Men Beat Down.

Frankincense – Senator Tressel
The Thang:
Mosey to the football field bleachers and split into two groups.  Run bleachers up/down twice and walk down to the running track.
Bear crawl along the track to the second set of bleachers and run up/down twice.   At the first bleacher level, stop and do 10 derkins and 10 dips.
Get back on the track and bear crawl to the first set of bleachers, then run up/down twice  Walk down to the track, do 10 merkins and 15 Freddie Mercs, then mosey to the field.
COP (all in cadence)
SSH x 20, Merkin x 10, windmill x 10, Moroccan nigh club x 20, IW x 20, Diamond merkin x 10, Squat x 15
Mosey to the goal line and form a single line facing the opposite goal line.  Lunge walk 10 yards, do 1 burpee, lunge walk 10 yards, do 2 burpees…..all the way to 100 yards and 10 burpees (crowd pleaser – looked easier on paper and became a little more than moderate at the end)
Mosey back to the start and circle up again.  All in cadence:  wide arm merkin x 20, cherry picker x 15, peppermill x 10
On the goal line, break up into 4 groups.  Run 50 yards at 50-75% speed, short recovery, and repeat 5 times.
Circle back up for ABLAB:
LBC x 20, Rosalita x 15, Pretzel crunch x 6L/6R, Boat/Canoe x 4, Hello Dolly x 15
Form 2 lines and indian run back to meet the whole group.
Strong group today and nice to see some new faces.
**********************************************************************************************************************************************************
Thanks for offer to Q, and thanks for all your work coordinating everything for this convergence.  84 is a big number for just the Fort Pax and friends.  Hope you and your family have a great Christmas and God Bless.
Frank
Gold – Double D
This is Cake Boss writing and I can’t remember all of the workout….think I blacked out or was dreaming about the cake I gave to the 5k participants….I don’t know
  • Mosey to School entrance for some exercise moves and run up and down the driveway
  • Mosey to mini parking lot for Dirty Macduce…12 exercises in groups of 3 with lap around island….think some guys are still running around the island
  • Hand off to Santini for some ickey shuffle with burpees and merkins or something
    • 2 rounds of similar awfulness
  • Mosey to alley for some leg work and wrap up with seal team sit ups where package knocked himself out against the wall…..scrambled eggs but still made it for COT!!

Head to COT

 

Myrre – CSPAN

See link:

http://f3nation.com/2016/12/26/a-black-diamond-on-christmas-eve/

 

All groups regathered at COT for wrap up after some Plank and 6Min of Mary until 6 was in.

87 PAX was our number

YHC brought all PAX in tight to explain my madness behind the characters of the Christmas Story

  • Joseph had a plan, to get married, have a family and build the family business and career. He was a good man, doing all things right when a wrench was thrown into his plan. God had another plan for him and it was not an easy one, but still Joseph’s choice.
    • What would you choose? Are you hearing God’s plan for you as it differs from what you think?
  • The Shepherds were doing their jobs and minding their business. They had low self esteem and society did not think much of them, however God chose them to announce the birth of Jesus! God has a purpose for everyone and if you think you have no value or voice sometimes….God does not see it that way.
    • Listen to your heart and follow God’s lead. God has a reason and purpose for each of us.
  • The Wise Men had all the resources and education. They were smart, wealthy and in the know of all that was happening. Our culture says this is more important than God, however God reached them through this education of the stars to find Jesus.
    • Are you depending on your resources and “stuff” to get you through this life and the next? Use it to find Jesus and He will get you the Joy you are searching for.

As men we can identify in one of these groups or a mix of them. Bottom line is we all need the love, grace and forgiveness that God gives us through his son Jesus. He did this at Christmas over 2000 years ago and still today. If you want to understand this more, please message me, Cake Boss, as I want all of us to know God’s purpose for our lives in order to have the best abundant life here and after.

I challenged all the PAX on the Concept of “Audience of One”, #Ao1. That if we apply the idea that we are working, exercising, teaching, parenting, serving to an Audience of 1, being Sky Q (God), that we will give it our 100% for the one who gave it all for us. I challenge the PAX to apply this to be better for no one else but our creator and savior, so look for the #Ao1 in 2017 and watch leaders boom!!

Humbled and Honored as always to serve as Q but especially at the Christmas Convergence!

Rock Thrill gave us a great talk about his brother, family and community. Join the Joe Davis Run today!!

Thank you and Happy New Year to all PAX and families. 2017 will be EPIC in The Fort!!

Cake Boss

 

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How Do You Spell C-H-R-I-S-T-M-A-S ?

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  • QIC: NASA
  • When: Monday 12/26/2016
  • Pax: Bart, Cornhole (Respect), DaVinci, Mainframe, NASA, Royale, Wild Thing, and Witch Hunt
  • Posted In: Quagmire, The Fort

The day after Christmas can be tough some times. With all the ups of celebrating the birth of Our Lord comes the downs of the post celebration blues. What a better way to work them out with a good dose of F3 gloom with some fellow HIMs to share the pains.

It was a rather warm morning in December. I was feeling the blah of the cold I have been fighting for the past 2-3 weeks, but I was ready to sweat it out. You know F3 has become an integral part of your life when you look forward to the morning F’s no matter what the day presents when you wake. As I finished prepping the AO I rolled in to the COT area in my old rusty truck and initially saw only a couple of vehicles. I do not blame folks for staying in the fartsack the day after Christmas. But as time drew closer to 5:15 more folks rolled in. There was alot of smiling faces and mumblechatter about the previous day’s festivities. As I heard all the stories of great days I said a silent prayer to those less fortunate. I could not imagine a Christmas without joy in it, but for some that is what they know.

As time drew to 5:15, the disclaimer was disclaimed. No FNGs noted. Off we went……

A light jog along the front of Best Buy/Pet Smart with some but kickers, high knees, toy soldiers mixed in. As we turned the corner towards Home Depot we added in some side shuffles left/right, then continued to the parking lot behind River Bleu restaurant for the COP.

COP, 15 of each, in cadence:

  • Side-Straddle Hops
  • Imperial Walker
  • Windmills
  • Mountain Climbers
  • Peter Parkers
  • 10 sec each of Downward Dog and Honemooner
  • Moroccan Night Clubs

The heart rates were up, muscles warmed, and sweat starting to roll. Even so, not much mumblechatter from a normally chattery group. Everyone must have really poured themselves into yesterday, mind, body, and soul. Totally understood. But now it is time to mosey over to the front of Target for The Thang.

C-H-R-I-S-T-M-A-S Balls of Joy!

In front of the Target there are several red balls (bollards) that everyone who has been to a Quagmire or Swamp workout has come to absolutely love. I think the person who put them there is a member of F3 for they are made for our workouts. Next to each bollard I put a cone and index card with a workout denoted on it, with each exercise spelling out Christmas. Start to finish, suicide style, 25 of each, OYO:

  1. C – CDDs
  2. H – Happy Jacks – do 5 SSHs, then 2 jumping squats, then R&R until 25 SSH / 10 JS done
  3. R – Rosalitas
  4. I – Imperial Walkers – then Bear Crawl to next station
  5. S – Sumo Squats
  6. T – Triceps Curls (aka Dips) – we need more “T” exercises!
  7. M – Merkins
  8. A – American Hammers – the Crab Walk to next station
  9. S – Squats

After the last station, run the loop that encircles the entire Target parking lot, hanging a right at the gas station, then back to the start (about 1/3 – 1/2 mile or so) to rinse and repeat. Everyone did great, and we all got in 3 repetitions of Christmas and 2 runs before we headed back to arrive at the COT right at 6.

Announcements:

  • Read the weekly newsletter!
  • Baxter trail run on New Years day
  • Joe Davis run for recovery coming up soon. Still time to register!
  • The Yeti is coming up soon as well

Prayers and Praises:

  • Prayers for those less fortunate and in need. Use the tools God bestowed upon all of us to be the vessel through which He works to try and make a positive difference in their lives.
  • Prayers for PAX out there, as well as their family and loved ones, who are going through various issues – Bart’s neice, Cornerstone’s daughter, Royale’s dad, Olaf’s newborn child, Qwerty, Puddles, and many others (my apologies if I missed any)
  • Prayers for all PAX to continue on their journeys of self improvement
  • Praises for everything the amazing F3 HIMs have done throughout the Thanksgiving and Christmas holiday seasons – the turkey giveaway, Operation Sweet Tooth, the F3 Christmas party are just a few of the highlights (again my apologies if I missed any others). These are great examples of the positive impact that F3 has not only on the community, but on each other as well for the holidays can be trying times for everyone and each of these gestures of leadership and love helped uplift many and brought a positive, loving light into their holidays.
  • Praises for this past weekend’s convergence at The Yard organized by Cake Boss and others. It was an amazing experience! To hear the story behind the Joe Davis run from one of the Davis family members was sad yet inspirational and is yet another example of people making a positive difference in the community. Then to hear words of truth from Cake Boss himself was a great way to start off Christmas Eve.
  • Praises for this thing we called F3. At the end of this month it will be 6 months since I first posted to The Pantheon for a tough Q by Jekyll. F3 has been an amazing impact on my life in many ways and for that I am forever grateful.

With Thanks and Praise. Over and Out,
– NASA

 

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