PRE BLAST F3 The Fort 6th Annual Invergence

Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
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:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Warrior Nutrition Challenge – Pre-Blast

I first want to preface that I am no way taking credit for coming up with this myself. All the credit goes to Pebbles for putting this together couple years ago. With all my travels at the end of last year and with my final destination in New Orleans… let’s just say I needed to get back on the wagon. I’m sure some of you can relate!

 F3 WARRIOR NUTRITION CHALLENGE

Start Date: February 6, 2017 (The day after Superbowl)

The following program is adapted from the F3 Detox Challenge completed a couple years ago. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts; The Base Program: This is the bare minimum (minimal effort) to participate. The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number. The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX.  Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering. 

Base Program:

  •     No ALCOHOL
  •     No Fried Foods
  •     No Fast Food (inc. Pizza)
  •     No Bread
  •     No Pasta
  •     No Starchy Vegetables (potatoes)
  •     No Artificial Fats
  •     No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)
  •     No Potato Chips, Snack Foods, Etc.
  •     No Desserts (cookies, chips, ice cream)
  •     No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)
  •     CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY

You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation – Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6). Don’t sabotage yourself.

Accelerator Options: 

This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number. 

  • Consume 3 to 5 servings of vegetables per day
  • Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar.  Be leery of flavored whey protein powders)
  • No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.
  • No eating 2 hours before bedtime
  • Eat a BALANCED breakfast EVERYDAY
  • Consume only High Quality Grains (Quinoa, Buckwheat, Barley ect. No white rice
  • No packaged/processed food– (Think farm (or butcher) to plate)
  • Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)

Weekly Challenges:

These will be thrown in as we move through the program. WEEK ONE  Take this first week to begin The ChallengeWEEK TWO to SIX  To be announce by myself (Bounty Hunter) through Slack and Twitter.

Here are some meal ideas along with some recipes courtesy of Gump.

If you have any questions don’t hesitate to reach out. There are some resources / apps available to keep track of what you’re eating, how many calories etc…
Bounty Hunter… Over and out!
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Another Saturday at The Reservation…

  • QIC: Dark Helmet
  • When: 11/19/16
  • Pax: Ringer, Longshanks, Mary Lou, Fallout, Skate or Die, General, Dark Helmet (QIC)
  • Posted In: The Reservation

Living up to any standard is commendable, and can be challenging. Living up to the 1st F standards at Indian Land is a whole other matter… But… well… when you’re asked to lead, you don’t say no.

No FNGs, so the disclaimer was given, up to the “no-new-guy” standard, and off we went…

Mosey a lap around the student pickup lane with a little dynamic stretching (Toy Soldiers, Knee to chest, high knees, etc.)

Stop in front of zigzag walls for a little more warm up
Windmills x 10
Richard Simmons x 10
Cherry Pickers x 10
Merkins x 10
Squat x 20
SSH x 20

10 muscle up on the wall OYO

Mosey to the playground for a round of 20-20-20
Break into 3 groups
Group 1 = 20 dips on the parallel bars
Group 2 = 20 box jumps on the concrete benches
Group 3 = 20 double count flutters
Repeato x 3

Mosey to the football practice field

7 stations set:

  • Uphill medicine ball (20lb) toss
  • Squats
  • Makhtar N’Diayes
  • Merkins
  • Donkey Kicks
  • Hairburners (50lb sandbag)
  • Sandbag (40lb) Run

The sandbag runner is the timer, the rest of the Pax perform the exercises until he gets back. Rotate stations until each Pax had performed each exercise. Repeato.

On the 2nd round, we traded out Merkins for calf raises, and donkey kicks for another thing I can’t remember…

We were pretty gassed by now, and I suggested we go at it a third time, but when Mary Lou says “or we can do something else”, you probably go ahead and move on…

We moseyed back to the cars, and then we took a lap around the pickup lane until we got to the zigzag wall again. We finished things up with some Mary, some more muscle ups, some more Mary, and then a final lap around the pickup lane.

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NMM:
I gotta say, I love traveling to all the different areas of our region. I have made so many friends and there are so many guys that I love to see and catch up with, over the last two years, that I just can’t help it. I am truly energized and inspired by seeing you all.

I have truly discovered the miracles of mutual suffering, and the bonds that come from it.

Looking forward to many more years to come being sharpened by all of you.

Helmet, Out.

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Kriss Kross Jacks will make you jump jump!

  • QIC: SkateOrDie
  • When: 11/05/16
  • Pax: General, Beast, Atlas, Mary Lou, Ringer, SkateOrDie
  • Posted In: The Reservation

So, I was asked to guest Q The Reservation on 11/5 and not having been there for a workout before quickly jumped at the opportunity.

Warm-up: Disclaimer having been disclaimed, we started a slow mosey from the front parking lot of Indian Land Elementary School, around the bus loop, across the grass to the right side of the bus parking lot where the PAX partook in some high knees, butt kickers, toy soldiers, karaoke, dynamic stretching, and accelerating sprints to get the blood moving.  We then circled up at the back of the bus parking lot for warm-ups – SSH, Windmills, Seal Jacks, Imperial Walkers, Peter Parker/Parker Peter, and Kriss Kross Jacks.

The PAX then mosey’d around the back of the busses and found The Thang!

The Thang – “The Wheel of Pain”

The Wheel of Pain consists of 6 stations located around a central hub, all marked by cones. Each station (2 – upper, 2 – lower, 2 – cardio focused stations) had 3 exercises listed, 1 for each rotation.  The cone located at the central hub had 6 ab exercises listed, where the PAX would return after performing the exercise listed at each station and complete ab exercises (AMRAP until the 6 comes in and completes 10 reps).

Station 1 – Upper – 10 merkins/10 derkins (cinder block); 20 burpees; 20 curl & press (cinder block)

Station 2 – Lower – 20 squat jumps; 20 jumping lunges; 20 bomb jacks

Station 3 – Cardio – 5 4:1 SSH:Ground Touch; 20 SSH, 1 suicide

Station 4 – Upper – 10 diamond/10 wide arm merkins; 20 carolina dry docks; 20 shoulder taps

Station 5 – Lower – 20 monkey humpers; 20 alternating back lunges; 20 sumo squats

Station 6 – Cardio – 20 mountain climber; 20 plank jacks; 1 down and back sprint

Hub – scissor kicks; LBCs; dying cockroach; plank; american hammers; freddie mercury

The rules of engagement were provided: focus on form; modify as needed, but challenge yourself; encourage each other.

The tunes were set – while not quite the audio bliss of Kriss Kross (RIP Mac Daddy), we listened to a close second: Pandora’s Godsmack channel.

After completing 3 rotations, there was enough time to mosey to the playground and have each PAX lead the group in an exercise of choice.  On the way back to COT, the PAX found some wall to perform people’s chair and balls to the wall.  Once at COT, the group performed count-o-rama, name-o-rama, announcements, prayers/praise and discussed Margin – specifically, how it is important to not only make decisions that make the most of the time that you have and are in the best interest of yourself and family, but also make decisions that push you outside of your comfort zone to challenge and sharpen yourself as a HIM.

Thanks to General for the invite and the PAX for their support as we challenged one another!

Enjoyed the bro-ship!

 

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Lets Grow Indian Land: RECON 10/21/2016: Location Change

  • QIC: Big Papi, General, Bourne
  • When: 10/21/16
  • Pax: All Pax
  • Posted In: The Reservation

With all the growth we are seeing in Rock Hill/Lancaster/York its time to spread the love across the river and grow Indian Land,  We have a RECON set for Friday 10/21 for any PAX that want to join in the fun,  I hear a clown car may arrive with PAX from the newly formed  Rock Hill region and a  Co-Q from Apache and General,  You will need to unpartake the fartsack and post to this recon so you don’t miss out.  Time will be 0515

Recon is located at 181 Fort Mill Hwy, Indian Land, SC 29707 Lowe’s parking lot on the corner of 160 and 521

See you all in the Gloom

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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.

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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.

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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.

 

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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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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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