Category: The Swamp

F3 The Fort – Adopt a Highway (#2)

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****March 5th 2022- 7:45am – 8:00am****

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway.  We are encouraged to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion.

**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time )  7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  Modify as needed. Plan for 2 hours if you complete the 1-mile loop.  We split up into two groups last time and met at the halfway point.

We will begin at the Peachstand (rear of the building) and coordinate.  I have 30 vests and all supplies.

Fogerty will be the main contact for this event over the next two years.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

The state does provide adopt-a-highway orange and blue bags.  Orange bags are for trash and blue bags are for recyclables if you want to recycle.  Your group is also provided with orange safety vests.   We do require four pickups every year, usually once every quarter.  All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.

It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community.  Please let me know If you have any questions, I will be glad to assist you.

Thank you,

Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.org

District Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730

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A wet and cold pusher!

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Today at the swamp it started off just a little chilly but by the time we moze it over to the home Depot parking lot for a quick warm up, here came the rain! Warmed up with 15 of each exercise: Moroccan Night Club, Hill Billy Walkers, plank, Mountain climbers, down dog, up dog and ended with some produce pickers. Then we moved over to an area behind home Depot and Target for a DORA.

The Thang:

100- American Hammers

200- Sumo Squats

300- Side Straddle Hops

Then we moved it over to Old Navy for some balls to the wall and burpees. Completed it and then moseyed over to a grassy knoll. We did 11s which included monkey humpers and wide arm merkins. Finally continue to run back to cot but before we got there concluded with a Jack Webb.

Concluded at COT with a 20 count of LBC’s and plank. Did name-o-rama,  announcements and prayers. Great work gentlemen and thank you for the opportunity SlapShot!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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F3TheFort Holiday Drop-In

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The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

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F3 The Fort Anniversary Party

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Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

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As always, I’m delighted to be the substi-Q for pretty much any AO, and when Pothole reached out, and I needed the extra kick in the pants to post on a Friday (it’s been getting difficult to drag my arse outta the FS), it made perfect sense.

I’m surprised to see that I’m the last BB writer for the Swamp was YHC when I picked up a Q last minute in early March… And before that… October.  And because there were so few people back in March, I decided to reuse the workout depending on which PAX were in attendance.

The gloom

I arrived a few minutes early and Grassy Knoll had already planted the Abyss flag in the grass-covered bedrock median (very knoll, like, upon reflection).

It quickly became apparent that no other PAX had the guts to show up (mostly due to spring break, I’m sure it had nothing to do with the little bit of rain and lightning that passed through before 0430), and Grassy and I chatted about some stuff. He mentioned that he was doing a Mud Run tomorrow, so I knew ruining his arms would be a disservice.

warmup

Moseys ARE warmups. We headed SE past that fast food place and that rave boxing place turning towards Target in front of Old Navy.

the thang

First, burpeecides. Run to each red ball and back, one burpee for each ball, all the way up to 9 burpees.  After it was over, YHC realized that maybe some stretching in the warmup might have been nice and we took 20s to stretch the calves.

Then mosey NW, turning NE through the road that goes by the smelly soap building, and stop at the SE side of the fountain, where the stairs are ( YHC has updated his compass points since the last Q).

11’s here.
1 BBSU, around the NE round-a-bout and 10 derkins on the benches. Around the SW roundabout and back for 2 BBSU.

We completed 7 rounds

cot

Some chat about how things are going in each other’s homes. Prayers of thanks and for Grassy’s coworker, Jason.

nmm

I’ve said it before and I’ll say it again. Low attendance doesn’t mean low intensity.

I know GK can outrun me most days, but when there’s two PAX it’s a lot more fun to stay together.  There was some great mumblechatter, but when compared to my performance on basically the same circuit last time I was out here (and we You v You on the 11’s), YHC ran an extra .23 miles, and burned an extra 60 calories (estimated).  All while keeping up a conversation.

Always a pleasure to lead a Q.

 

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Non Yeti miles

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When Pothole was reaching out for a substi-Q, YHC couldn’t resist. I really like the Swamp as an AO.  It’s flat-ish, there’s a lot of scenery, and any security guards watching CCTV get some entertainment.

When I arrived at the Swamp, there was a lone vehicle in the CFA lot. I didn’t know if it was one of the PAX or not, as they’d been parking in the BB lot since CFA redid their lot with all those pesky concrete signs and whatnot.

I knew Pothole was DR, so I jumped out of my car and planted the Pantheon flag in the island to see if its magnetism could attract any PAX (Sky Q knows my sexual magnetism would not have done the job). Almost as soon as the shovel hit what I assume is bedrock under the grass of that island, Juan Valdez got out of his car and Uber arrived. Later Uber would explain that he’d been driving all over Rivergate to see where the AO was.

I couldn’t believe it. I took a substi-Q and got to give the nickle tour to two PAX who had never hit that AO before (or Quagmire, for that matter, sorry Olaf)

Warmup

I’ve mostly stopped doing these. They get in the way.  The disclaimer is my warmup.

The thang

Immediately mosey SE around the Home Despot to the back side of Target. Burpeecides. Run to a ball, run back and do a burpee for each ball. 9 balls = 46 burpees.

My original plan was to run these awful suicides, adding to the pain as we went, but with the AO newbies, I knew they wanted to take a more scenic route, so we moseyed on over to the fountain, where I introduced them to The Stairs.  It was just an introduction, though. My knee is still having a pretty bad time with elevations, and so 11s were called.

It took a moment, but we decided to call the “Just Fresh” side of the fountain the “south” side and the other side the “West” side. Uber is a scout leader and didn’t object, so I’m pretty sure everything is legit.

South side: Leg lifts (start at 1)
Run around the entire island past the Wine Shop

West side: Dips (start at 10)
Run around the entire island… i dunno, by that soap store that always has a line.

We all stuck together and finished 5 rounds before it was time to head back to CoT

cot

We talked about how nobody there was hitting the Yeti. Juan Valdez had an amazing praise about his son that had a tear in my eye. Very thankful.

nmm

I really wanted to beat the living snot outta myself and anyone else who showed up this morning, and while I had more in the tank at the end, I think everyone walked away satisfied.

When numbers are low you stick together. This will generally lead to good mumblechatter, and this morning was no exception. I learned a lot about Juan Valdez and Uber this morning.  And Uber told us an amusing little tale about his friend who got robbed three times in one day.

SYITG

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Intervals at the Swamp

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I have been on a motivated 1stF acceleration tear recently and this continued with some relentless pain. Some might even say it was terrible. Introduced multiple uncomfortable exercises that targeted those obliques and hips. Penguins were a crowd-pleaser. Cookout Squats were also a fan favorite. Nut crushers took the cake. See the Workout summary if you are like me and get geeked out on the data. Stay Frosty my Friends! OLAF
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Back at the Swamp

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We had 12 Pax for the Friday morning workout at Rivergate.  After the disclaimer, the boot and ruck groups split up.

The boot camp group moseyed to the front of Buffalo Wild Wing for the following warm-up exercises:  SSHs, Imperial Walkers, Windmills, and Plank Stretches.

Next, we ran over to Khol’s for a round of 11s between the curbs.  Carolina Dry Docks, Bear Crawl, LBCs, and Crab Walk back.  When we were finished, we headed back to the front of Target.  The message, “Go as fast as you want but when you arrive at the Target, burpees until the six arrives.”  The message was not a deterrent, a few of the guys ran ahead and completed about 10 burpees before  the rest of the group arrived.

We continued to the fountain for a round of Dora.  One partner ran around the parking lot while the other partner started on the leg heavy routine.

100 Jump Squats

200 Step ups

300 Lunges

Back to COT.

Great job everyone!

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84 days til Xmas

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2 for a simple yet hard workout, 84 days until Xmas, 4 exercises with 21 reps each.

run to fountain for 21 reps of each with a run up and down the stairs x 2 after completing each segment:

Merkins
Squats
BIg boy sit ups
Dips

run the stairs

Carolina dry docks
Side straddle hops
Shoulder tap
Calf raises

run the stairs

Incline merkins
Leg step up right
Flutters
Leg step up left

run the stairs

Plank jack
Freddy Mercury
Wide arm merkin
LBC

run the stairs

RINSE AND REPEAT for a total of 672 total reps and 16 times going up and down the stairs.

mosey back to COT

 

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The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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