Crazy 8s

  • QIC: Jekyll
  • When: 11/4/2016
  • Pax: Bear Gryll (Ruck), Zima (Ruck), Bolt (Run), Gekko(Run), Gears(Run), Cobra Kai(Ruck), Witchhunt, Orange Crush (Ruck), Bones, Royale(Ruck), Shady, Divinci, Fig, Deer Hunter, Shortsale, Crash, Fratboy, Bart, Cornhole (Ruck), Spiderman, Deacon(Ruck), Dark Helmut, Whopper, Tater, Mr. T, Puddles, Main Frame, Jekyll
  • Posted In: The Swamp

Apologies to #SiteQ @CableGuy for the lateness of the Back Blast…

I tweeted out, today’s beat down would not be moderate- men came in spades- 28 for the morning including 3 runners, and 7 ruckers.  Everyone was in an uplifted and pleasant mood and off we went.

Moseyed to far end of complex for COP: SSH, Merkin, SSH, Squat, Morraccan Nightclub and a few others for good measure.

Mosey to traffic circle for starting point of Crazy 8’s

The THANG

Crazy 8s: In today’s installment, Merkins and LBCs at North End, squat jumps and Dips at south end. 8 reps each, 8 laps.

6 Minutes of Mary- Crash Q’d Mary

Close with 1 minute of Burpees

COT

Naked Man Moleskin

I have been moved and challenged by this months theme: Margin.  Be diligent in find the space and time to reflect and be still.

Lots of great performances today- Spiderman was the King and everyone had a solid beatdown.

Jekyll

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Armstice Day at the Swamp

  • QIC: Beast
  • When: 11/11/16
  • Pax: Puddles, Bart, Wild Thing, Royale, Mr. T., Mainframe, Nasa, DaVinci, Vinnie, Gecko (run), Gears (run), Boeheim (run)
  • Posted In: The Swamp

A cool fall morning after a long election week. YHC did some Google Maps style recon ahead of his first post at The Swamp. Excited about the opportunity to meet some new Pax and Q at a new location. After a little history research on Veterans Day, YHC was slated to bring the pain.

The Thang
3/4 mile warm up run, with some mumble chatter on whether World Wide Leader was actually on Q versus Beast. Departed Best Buy and took a SE heading towards Rivergate Parkway heading behind Home Depot and Target, landing on the grassy patch adjacent Mattress Firm and the VZ store.

A quick history lesson on Armstice Day, now known as Veterans Day, allowed the Pax to catch their breath. In honor of 11/11 YHC announced we would be doing exercises in increments of 11.

COP

  • SSH x 22
  • Mountain Climbers x 22
  • Windmills x 11
  • Flutter Kicks x 22
  • Some stretching here and there between exercises

Now that everyone was fully warmed up and stretch, mosey over to Target parking lot. We did a few dynamic warm-up run activities like shuffles, butt kickers, increasing speed.

Now for the pain.

Set the Pax on a course to run from one island to the next, up and then down the parking lot, using the two lanes that had about 10 parking spots between each one.

Sprint to 1st island, 1 burpee
Sprint to 2nd island, 2 burpees
Sprint to 3rd island, 3 burpees

And so on, all the way up to the 10th island. A little breather half way and we finished together. In total 55 burpees were planned, but Puddles requested 11 on the last one, so we had a bonus.

Mosey back out to the road in front of BP/SunTrust.

Time for some Triples, 2 exercises followed by a sprint. YHC did a little early morning recon and set flags out at about 25M distance along the tree line/sidewalk.

11 Merkins and 22 squats, plank to wait on the six – sprint to next flag. We covered 5 flag stops on our way past Target and Home Depot. A mosey between River Bleu and Just Fresh to the fountain.

On the way, YHC recognized time was running short and had two stops planned. So I gave the Pax the choice of Option 1 or 2, but no description on either. The Pax went with Option 2.

Mosey past the fountain, where Option 1 was planned using the four corners (22 Dips, 11 Dive Bombers, 11 step ups each side, 11 IC Monkey Humpers) but the Pax had chosen Option 2.

Mosey through to the roundabout heading back towards our launch point. Stop at the roundabout for instructions on Bear Crawl around the roundabout, rest could be taken by switching to Crab Walk.

Great encouragement by the Pax helping everyone get across the finish. Mosey back for COT.

Naked-Man Moleskin

It was an honor and joy to hang with Brother’s from The Swamp this AM. Enjoyed the mumble chatter and the challenge of pushing one another. Today’s pain brought to you by YHC and Site Q Cable Guy, since he suggested  the Pax were expecting a challenge (see below).

COT Prayers for unity for our nation and Mainframe’s father (possibly a different Pax). Wrap up with the Pledge of Allegiance and a BOM.

Redeemed

Beast

The Swamp Q Suggestions

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The Fort 1st F Convergence – 6 in 1 “Better Together”

  • QIC: Cake Boss, Riddler, Sasquatch, Dark Helmet, Bones, Tesh, Repeat
  • When: 10/28/2016
  • Pax: Missing 2 names....my apologies! Airborne, Aquaman, Atticus, Backdraft, Barry Manilow, BassOmatic, Birdcage, Bolt, Bones, Bonsai, Bounty Hunter, Bull Winkle, Cake Boss, Catfish, Cha Ching, Change Order, Chaser, Chedda, Chickenwing, Cobra Kai, Corn hole, Couples, CSPAN, Culture Club, Corruption, Dark Helmet, Davinchi, Destiny, Dilbert, Ditch Witch, Dog Pound, FNG - Deer Hunter, Gilmore, Lil E, Mainframe, Newman, Olaf, Old Bay, On the Rocks, Package, Pinstripe, Rain Bird, Repeat, Riddler, Royale, Sasquatch, Shady, Sheet Rock, Short Sale, Skate or Die, Skinny Jeans, Spiderman, Spinner, Stang, Tesh, Training Wheels, Trucker, What Did, WWL, Zima
  • Posted In: Brothership, Slow Burn, The Hive, The Swamp, Varsity

“The evening of your life is determined by the morning of it.” -G Laurie

62 men decided to get their morning off on the right step. By coming together as a PAX to get better physically and spiritually. The Fort has 5 Friday AOs and then add in the Ruck option we have 6 options for men to challenge themselves and take the Daily Red Pill (DLP). Here at the Slow Burn AO, these other AO’s came to fellowship:

  • SlowBurn (moderate)led by Riddler
  • Varsity (high intensity)led by Sasquatch
  • Hive(kettle bell) led by Tesh
  • Ruck led by Dark Helmet
  • Swamp (boot camp)led by Bones
  • Brothership (run) led by Repeat

Here are the backblasts and details of the Pain in the gloom.  Thank you to Site Qs and workout Qs for cooperation and leadership in making this happen!

The Swamp: 

Warm up
Phase 1:
  • Lunge Walks  (25 yards)  Jog (25 yards) 5 burpees | Lunge Walks  (25 yards)  Jog (25 yards)  10 merkins
  • Bear Crawl  (25 yards)  Jog (25 yards) | Bear Crawl Walks  (25 yards)  Jog (25 yards) 10 Ranger Merkins
  • Broad Jump (25 yards)  Jog (25 yards) | Broad Jump  (25 yards)  Jog (25 yards) 10 Wide grip merkins
  • Crab Walk  (25 yards)  Jog (25 yards)  | Crab Walk  (25 yards)  Jog (25 yards) 10 Diamond Merkins
  • Partner Push  (25 yards)  Jog (25 yards) | Partner Push  (25 yards)  Jog (25 yards)
Phase 2:
  • Wall sits 1 minute
  • 30 dips
  • Balls to Wall 1 minute
  • Line Jumps (side to side) 30
  • Line Jumps (Front to back) 30
Phase 3:
Partner switch
  • Sprint 100 yards | LBCs
  • Sprint 100 yards | Flutter Kicks
  • Sprint 100 yards | Freddie Murcury’s 
Bones

Brothership: Pax: Repeat, Corruption, Aquaman,  and Bolt

Mosey to Kingsley development down to roundabout on the road behind the parking deck.  Sprint and jog in-between each light pole to the entrance off of HWY 21. On the way back jog , sprint, 5 squats. At the roundabout go up the hill(towards 160). This time Jog two poles, sprint one, 10 squats. To the entrance off 160. Circle up for 15 LBCs and 15 merkins. Jog back out. We were a few mins late getting back to Empire, but had a total distance of a little over 4 miles.

 Repeat

Ruck workout:
Teams of 4 – carry to each station, then switch

1.    Carry the log

2.    Carry the worm

3.    Carry the baby angry gorilla, the shoulder bag, 2 KBs

4.    Carry the casualties


Lap around Lowe’s

–       Stop at guard rail to do 100 dips as a team

–       Stop at opposite corner for 100 merkins as a team

–       Stop in front of shed for 100 burpees as a team

–       Stop at railings in front of empire for 100 supine pull ups and 100 flutter ruck presses as a team

 
Drop the coupons off at the truck and then

–       Line up by Empire Pizza and Bear crawl to the first line, then double time the rest of the way

–       Repeato on the way back

 
Overhead carry rucks back to COT – Dark Helmet
Varsity
Brief mosey into some dynamic warm-up/stretches and SSH…
Power (almost an) Hour-
80s 90s 00s Rock songs blaring and changing every minute… so EMONTM (every minute on the minute) for 22 rounds: 3 plank jacks, 2 burpees, 1 squat jump, side shuffle total ~30 yards there and back… then EMONTM for 20 rounds: 3 burpees, 2 peter parkers, 1 jumping lunge, side shuffle total ~30 yards to and fro… mosey back to COT.
*Note: 104 burpees completed
SLOW BURN
To set the stage I place 16 cups around the outside of the parking lot with two exercises on them.
Paired Pax off with someone they did not know in group of 2 or 3. Each group started on exercise 1
and moved clockwise around to each cup. Once they finished the first round, they would move on to the
next exercise in round 2.

Exercises Included:

Merkins
SSH
Low Slow Squats
Bobby Hurleys
Kraken Burpees
Prison Cells
Burpees
Carolina Dry Docks
Dive Bombers
Wide Arm Merkins
Diamond Merkins
Box Cutters
Hello Dolly
Flutter Kicks
Jump Squats
Bomb Jacks
Plank Jacks
American Hammers
Monkey Humpers
Imperial Walkers
Overhead Claps
Mountain Climbers
Squats and several others

Indian Run with a 10 merkin drop from the front. Once pax completed ten the next line leader would drop, give ten and catch back up to the line. Repeat all the way back to COT.

Finished up having pax holding a cup. We had three cups flipped over on the ground. I spoke to filling our cups daily from the Lord relying on his grace and mercy through his word. The three cups on the ground represent the brothers that need our support and the Lord for daily guidance. If we leave them turned over they will never come to see the true love of the Lord. So remember reach out to those pax that you have not seen in a while and see how they are doing. The Lord fills our cup daily so that we can be a blessing to those he puts in our lives.

Psalm 23:2

Aye

Riddler in for the Slow Burn

Awesome turn out and great morning with men that are getting better together. See divided we can only accomplish a little, but with a brother and someone to hold us accountable to our goals, we can accomplish so much more. Let’s continue to give it away brothers and get more men out of the Sad Clown syndrome and get better!!!
Cake Boss
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It started innocently

  • QIC: Mainframe
  • When: 10/21/2016
  • Pax: Cobra Kai (ruck), Cornhule (ruck), Trucker (ruck), Gecko (run), Gears (run), Boeheim (run), Crash, Puddles, Bart, Kenyan, Nasa, Smuggler, DaVinci, Vinnie
  • Posted In: The Swamp

The Swamp always has a mix of anything you want: ruck, run, or boot camp. It was another perfect morning as the PAX began gathering. Vinnie rolls in at 5:14:55 so it’s time to start. The ruckers started tightening straps and boot campers moseyed off. Apparently the runners started early since most of us didn’t realize they were around.

Mosey to behind Just Fresh for COP. Normal stuff, nothing creative.
Mosey to red balls in front of Target. I had one item left over from the Ranch yesterday so modified it some.
10 Burpees -> 20 Lunges -> 30 Mtn Climbers -> 40 Squats -> 50 SSHs -> 40 Squats -> 30 Mtn Climbers -> 20 Lunges -> 10 Burpees, running 2 balls in between each exercise.

Mosey over to patch of grass in front of Gander.
Knowing how Puddles has a weird love of Jack Webbs we do that. 1:4 up to 10:40.
Shake shoulders out while lining up for suicides. 12 segment suicide run.
Back to the patch of grass. I decided to borrow the junk yard dog from Chicken-wing. JYD is where one person army crawls under one person and then jumps over next person alternating all the way around the circle. Then when its the next PAX turn the guys planking switch. Ups go to 6 inch holds and 6 inch holds go up. So with directions semi-clear and with the best intentions we start. Again, I think Dark Helmet normally calls the Ace and Gary items. You know, the use my body as your weight but don’t look me in the eyes items. This is where it starts to go to the side. Crash and Puddles don’t seem to follow directions about crawling under the other guy. They seem to be doing some type of cat tail rubbing routine. We make it through the first round and several PAX call for a second. Always one to please the group we start round 2. I look up when Puddles is making his way past Crash and suddenly he’s on his back looking like a sweaty chap-less bull rider. After he gets bucked off we quickly finish the rest of the exercise. It’s probably safe to say that exercise will not be allowed back at the Swamp. At least not with certain PAX in attendance.

Not too much time left but we start Captain Thors. 1 big boy situp to 4 American hammers. We start with 5:20 and try to make it up to 10:40. Times up, mosey back to COT. Back at COT the runners I didn’t know were there show up.

Prayers
> We get that image of Puddles out of our heads.
> But in all seriousness, prayers for all those affected by Hurricane Matthew as well as safety for those travelling down to provide aid.

Logging off,
Mainframe

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Recon Ranger… Life of Danger…

  • QIC: Dark Helmet
  • When: 10/13/16
  • Pax: Maximus, Bonsai, Kenyan (Respect), Witch Hunt, Royale, Shady, DaVinci, Dark Helmet (QIC)
  • Posted In: Abyss, Quagmire, The Deep, The Swamp

Lake Wylie continues to expand (but don’t think that means you shouldn’t be EHing guys, because you should) and so it’s come time to explore the possibility of a Thursday workout. With that in mind… A few stupid brave souls came to the Bowl ‘n’ Bounce to see what there was to do…

The Thang:
Warm up with a little jog (and a little stumble) around the shops with a little dynamic stretching.
Then we circled up for some windmills, IWs, SSHs, Merkins, etc.

Head to the front of the BnB for some foolishness:
Every two pillars there was an exercise written on the ground to be performed. Complete the line, then plank for the 6. (These are not in order, but I don’t remember the order… so there’s that…)
Alternate Bear Crawl then Crab Walk to each of the exercise stops along the way:
20 Merkins
10 Burpees
10 Squat Jumps
20 Hello Dollies
20 American Hammers
20 CDDs
and a couple of others I can’t remember…
After the 6 is in, partner up and carry back to the start, switching halfway along.

Rinse and repeat, except this time, alternate partner carries along the exercise stops.
After the 6 is in, grab your partner, do 5 partner squats then carry halfway and flapjack.

I think after that we did some horrible wall things and some Mary…

NMM:
So earlier, I said that there was a slight stumble. This was a lie… Coming around the side of the buildings in the dark, I ate it. HARD. I couldn’t tell if it was grass starting, or possibly a curb? Royale knew, and he got to about “CUR-” before I went sliding across the asphalt. I scraped my knee and my chin, did something terrible to my right shoulder (it still hurts), and also bruised my pride a little. After I stopped screaming like a little girl, and the Pax realized that I was ok, the barrage began of making fun. It’s why I love you all… It was cut short, however, by a woman calling out in the darkness “I’m just feeding the cats! I’m just feeding the cats!” I think we probably scared that poor lady half to death. We never saw her, just heard this disembodied voice “I’m just feeding the cats!”
8 guys come running around the corner in the dark at 0515… I’m thinking I’d have to check my shorts… I hope she was ok after that, but clearly, we startled her. Note for next time, which you’d think I would know by now, if you are in unfamiliar territory… YA MIGHT WANT A HEADLAMP. I’ve never claimed to be smart…

Helmet, out…

 

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Old School Beatdown at the Swamp

  • QIC: Zima
  • When: 10/14/16
  • Pax: DaVinci, Cobra Kai, Bones, Royale, Deacon, Bear Grills, Cornhole, Bart, Puddles, Boeheim, Gekko, Zima (YHC)
  • Posted In: The Swamp

Okay, I’m just as guilty as the next guy for trying to spice up a Q. I recently posted to a workout where I understood all the exercises, could understand the reps and counts and didn’t need a demonstration.  I completed the workout and was toast for the remainder of the day.  I thought, “That was awesome and that was fun!” And I also thought to myself, what happened to the old school beatdown?  Sure enough you’ll find it with guys like Santini, Double D, Senator Tressel and CSPAN.  But I figured it was time to give the weinke a tune-up, or tune-down or maybe just get back to basics.  So that’s what we did this morning.

The Thang
2 Runners already out and clocking 9 miles (Gekko and Boeheim, just try to catch them)
4 Ruckers with a Ruck VQ by our very own Royale (Deacon, Cornhole and Bear Grills rounded out that group)
6 for the old school beatdown (YHC, Bart, Puddles, DaVinci, Cobra Kai and Bones)

Run around the Home Depot all the way to behind Gander Mountain (about 1 mile)

COP
-SSH X50 IC
-Mountain Climbers X40 IC
-Low Slow Squat X30 IC
-Merkin X20 IC
-Bombjacks X10 OYO
-SSH X50 IC (Yep, that’s 200 SSH)

Mosey to the side of the Book Store
-Wall Sits for a minute (3X)
-BTTW for a minute(ish) (2X)

Mosey to the fountain, see a homeless guy we don’t want to wake, so we move down to the Wine Shop
-Lt Dan Series (1 Squat/4 Jump Lunge increasing by 1/4 all the way to 10/40) – Always a winner!

Mosey (walk/limp) to the traffic circle
-Merkin Lap Series (10 Merkins, run a lap, 10 times)

Jailbreak to COT (right on time)

The Ruck Thang
Mosey with some weight

COP (Not sure on counts but Royale doesn’t come up short)
-Seal Jacks
-IWs
-Windmills
-Merkins
-MNCs
-Mountain Climbers
-Low Slow Squat

Ruck Series (6 times)
-10 Merkins (ruck on)
-10 OH Presses
-10 Curls
-10 Ruck Swings
-10 Man Makers (Royales new favorite)

Moleskin
Great group today but it looks like the numbers dwindled a bit. Not sure if it’s the Q’s fault, the shiny new Broship, the cooler weather, or something else. If you haven’t seen a guy in a while send him a text or call him out on Twitter. #cyberbully Sure it’s childish but we do childish well. Really enjoyed keeping the pace moving this morning and loved the energy of the Pax. It was nice to get back to basics! Sometimes you don’t need to overthink it! Saw a similar vibe from my brother Jekyll. Keep…it…simple!

Announcements
10/28 3rd F Convergence at Eternal 0600
11/19 Soccer, Forging, Growruck, etc. Pick something!
Pay for the Christmas Party. Price goes up November 1

Praise & Prayers
Pray for Cable Guy and his foot
Pray for other injured Pax
Pray for People on the Coast suffering from flooding, no power, etc.
Pray for all the workers and service men and women helping in the affected areas

BOM

Honor to Serve, Thanks Cable Guy
Zima

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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. 

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

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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Grace in the Swamp

  • QIC: Chicken Hawk
  • When: 09/23/2016
  • Pax: Mr. T, Cable Guy, Witch Hunt, Royale, Kenyan, Photo Bomb, Gecco, Bart, Puddles, Jerry Lewis, Gears, Behoeim, Querty, Vinny, Zima, Deacon, Nasa, Tank
  • Posted In: The Swamp

Message:

We are called to love and give grace to our brothers, our neighbors and our enemies.  Giving grace to our kids and wife are one thing but giving grace to our enemies is another thing all together.  You all are going to get a chance to carry the sack and your challenge is to name that persons in your life that doesn’t deserve it but today but you are going to give them grace and love them.

We were created in the image of God but our free will shattered every thing that God had intended.  We broke his rules, we worshipped idols, we whipped, tortured and even killed God who came to us in Human flesh yet through his grace we were forgiven and loved inspire of all of our deficiencies!  Don’t those in our life deserve the same.  If everyone forgave that one person our world would be a little closer to what God intended.

The Thang:

COP

  • Various and sundry exercises

Mosey to Home Depot Parking Lot

  Two lines space out

     Stand and squat Side shuffle Weaving through the line

     Plank with push up run over

     Arched plank with alligator crawl through

  Mosey to wall

  Handstand walk. Then lunge walk back to position

  Wall sit walk

Mary ab wheel on the curb

Mosey to fountain (count off by fours) 20

  Dips

  Derkins

  Step ups

  Burpees

Bear crawl around the fountain to the next station after each round.

Mosey home… to COT

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BRR in 45 Minutes

  • QIC: Double D
  • When: 09/09/16
  • Pax: Royale, Vinny, Fishsticks, Puddles, Snooki, Gecko, Witch Hunt, Mainframe, NASA, Davinci, Bart, Bones, The Mandarin
  • Posted In: The Swamp

14 Pax chose the #DRP at The Swamp instead of BRR and received a dose of both.

The Thang

To honor our BRR brethren, we ran 36 legs around Rivergate Friday AM, stopping for pain at each store front.  The baton was passed around the horn with all pax contributing their personal brand of pain.

After a brief warm up near Best Buy, we hit the road making it all the way to Michael’s and back, logging 200+ merkins mixed in among countless reps of many other exercises (including mountain climbers and bear crawls of course).  The BRR spirit of “what happens in the van, stays in the van” shall apply to this workout.  Those who missed it will have to post next year.

COT

Naked Man Moleskin

T-claps to all pax for taking on the challenge today and participating with true zeal.  As Gecko can attest, now that you’ve had your taste of BRR/running relay/CSAUP, you need to HC for a 2017 event (Palmetto 200, BRR, other).  Anyone who can handle 45-60 minute F3 workouts can handle 3 legs of any of these adventures.  The only thing you missed out on was the one-of-a-kind experience of sharing a sweaty van with 5 other pax for 36 hours of sleeplessness.

Royale was the only rucker to post so it was all boot camp today….he didn’t seem to feel like he missed out on anything by the time we got back to COT.

Vinny reinforced his reputation for timeliness with a screeching halt into his parking spot seconds before launch.  Plus, he took us to the finish line with Leg 36, appropriately donning his Nirvana shirt (was it the ultimate utopian experience or Smells Like Teen Spirit?…maybe some of both).

Thanks to Cable Guy for inviting me out to Q.  It is always and honor.

#NeverForget

 

 

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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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