Tag: All Lake Wylie PAX

Priorities – 3rd F Word for November

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I don’t know about you, but the time between Halloween and New Years always feels like it flashes by. The parties, the travel, the visiting relatives, year-end deadlines, procrastinating on buying and then wrapping gifts – it all seems to add momentum to the accelerator of time. And before you know it we’ll be in 2020.

With the additional responsibilities of the Holidays demanding our time, it’s often hard to keep priorities in perspective during November and December. We talk in F3 of Concentrica as a bullseye, with our relationship with Jesus at the center, then our M, 2.0s, friends, and finally work making the outermost ring. But how often do we find ourselves trying to justify a different order?

 

“I would spend time in the Word this morning, but I’ve really got to get to work.”

“I know my M had a stressful day, but I already told the guys I’d meet them for a beer.”

“We were supposed to spend time as a family tonight, but my team never gets a nationally televised game.”

 

We have to be on our guard because truly living third is difficult. The difference between living for God and others before ourselves, and just looking out for number 1 is often a few split-second decisions a day. That’s why it’s so important to be intentional with our choices – make them ahead of time (as much as we can) rather than in the moment. Otherwise whatever is making the most noise gets our attention, rather than what is most significant.

Scripture

  • “But seek first his kingdom and his righteousness, and all these things will be given to you as well.” – Matthew 6:33
  • “What good is it for someone to gain the whole world, yet forfeit their soul?” – Mark 8:36
  • “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.” – Matthew 6:24
  • “Husbands, love your wives, just as Christ loved the church and gave himself up for her” – Ephesians 5:25

Questions for Self-Reflection

  • How can I be more intentional about where my time is spent, especially when the Holidays hit?
  • Who can I ask to hold me accountable when my Concentrica starts getting misaligned?
  • What one thing can I do daily to keep God at the forefront of my life?
  • How can I better serve my wife?
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Destroyed Chest and Triceps plus 2 miles

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Warm Up

5 – burpees OYO
10 – Windmills IC
15 – Cherry Pickers IC
20 – Imperial Walkers IC

Run to half wal for 10 – Muscle Ups

The Thing

Mosey behind the school follow the berm
To a hill at the bottom there is a hidden trail
We started at the top with
10 merkins run the trail to the benches and do 10 dips then run back up the hill. All don IC single count on down.

Increase by 10 reps each time 10,20,40,50

At 10, 20, 30 reps when we got back to the hill we bear crawled up

At 40 reps we split it up 20 single count Merkins then flip over for 20 LBC IC then 20 more single count Merkins, ran down the trail to the benches 20 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 20 single count Dips. Run back to the hill then we NURed up the hill

Relfected a little bit on how awesome God is while we stared at the amazing sunrise.

At 50 we split it up 25 single count Merkins then flip over for 25 LBC IC then 20 more single count Merkins, ran down the trail to the benches 25 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 25 single count Dips. Run back to the hill then we ran up the hill.

We walked for 200 yards and we did announcements and prayers while everyone catched their breath. Half way back we did ran back to COT.

Prayers
Patience, wisdom, knowledge and to be the light in this world.

Thanks for the opportunity to lead the leaders.

If you have not Q’ed at this AO you need to make the trip this site has alot to offer.

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Q School at Bermuda Triangle

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The recent tidal wave of new PAX throughout the region has sent AO numbers soaring, and the VQ bells ringing. Our mission in F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. One way we do this is rotating Q responsibilities at our workouts – giving each man opportunities to lead his peers. To support this effort, we need to provide the resources to build up these new leaders.

For three weeks in July (12th, 19th, and 26th) we’ll be having Q School at Bermuda Triangle. Three of our veteran Lake Wylie PAX will be leading the charge; sharing tips, strategy, and over a decade of combined F3 wisdom on how they Q.

Here is the schedule:

  • July 12th – Basic Q Techniques and Developing a Game Plan -> Wild Thing
  • July 19th – Q Execution and Adaptation -> Royale
  • July 26th – Advanced Qing -> Flux

As a reminder, Bermuda Triangle is from 5:00am – 5:45am. Don’t miss the boat!

Contact Homebrew or any of the Q School Professors if you have questions.

 

Stay Classy,

Homebrew

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We opened Pandora Box at Bermuda Triangle

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Arrived 15 minutes early to unload the Cindy’s, a newly mad tire sled and a canvas punching bag.

Disclaimer

Mosey to the other side of the school

Warm up
20 – Imperial Walkers IC
20 – Slow Morracian night clubs IC
20 – Windmills IC

At this time Wild thing showed up he didn’t get the memo that the start time is 5 am, glad YHC was told a couple of days before.

Mosey to the wall

People’s chair
20 – Slow over head clap IC

Recover

People’s chair
20 – Arm flutters IC

Recover

5- Burpees OYO

Mosey to the roundabout where everything was set up and partner up size did not matter.

The Thing

Box of death partner work out (Pandora Box)
All exercises done with Cindy while partner runs to the school around the island and back

The left side would also start with the tire sled around the Island or roundabout pass to there left till everyone got a turn.

From the right side flip the punching bag. This was a fail as we busted with the third person ising it.

100 up and over

200 arm curls

100 squats to overhead press

About right here time was getting tight so YHC YHC Omaha the reps to 40 of each to each pax in order to get through the list.

200 chest presses

100 triceps extensions

200 off set merkins one han on Cindy

Hold Cindy straight out till partner returns

200 Cindy Flutters

150 Bentover rows

As people where finishing we did Monkey Humpers till the 6 came in.

Circled up for Global Warming – one of my favorites. Hold Al Gore as on Pax at a time performs 20 Monkey Humpers.

COP for 1 AB exercise with medicine ball
American Hammers with my make shift rice medicine ball then hand off to person to your left. While everyone elese is doing V-ups

Nam-o-Rama
Announcements – Hog and Coyote June 15th
Prayers and Praises

As always greatful for the opportunity to Lead

Thanks to Homebrew for the invite.

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Pre-blast: PAINtheon Games 4.0 in 2 Weeks

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Pantheon is 4 years old. Let’s celebrate like we always do: PAIN!

Date: 6/12/19
Time: 0500
Where: Pantheon (TCES)
What: See Below

Pantheon Games
• Merkins AMRAP (2 minutes)
• Sit-ups AMRAP (2 minutes)
• Burpees AMRAP (2 minutes)
• 100 Yard Bear Crawl Dash
• 1 Mile Timed
• Balls to the Wall (2 minutes or until only 1 PAX is left)
• Timed 6 inch hold (2 minutes or until only 1 PAX is left)
• Burpee Chase

With Love,
Zima & Anchorman

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The Yeti 2019 Preblast

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Alright y’all. It’s that time of year where the temps start to dip and the elusive Yeti rears it’s ugly head. The Yeti is a signature event for The Fort and this will be it’s 4th installment! As an ode to simpler times, we are going OG and using the original route with a little twist. Ruckers, Runners, Bikers and everything in between are welcome. There will be shirts! There will be patches! There will be several beatdowns!  And there will be P-A-I-N! Mark your calendars for 2/23/19! It’s on!

THANG:

Date: February 23rd, 2019
Start: 5:00 AM (Ruckers)
6:00 AM (Running Group)
6:30 AM (Run/Bike Group)
Finish: 10:00 AM (Estimate)

2nd F at Dixie Pig immediately following the event (still working this out with the restaurant)

Route
Run: Pantheon to Old Ballroom (next to Hardees on Gold Hill): 3.0 miles
Run: Ballroom to Coop/Badger Den: 3.5 miles (6.50 mi run)
Bike: Coop to Run N Gun: 6.0 miles
Bike: Run N Gun to Pantheon: 5.25 (11.25 bike)
Total: 17.75 miles (probably more like 18-19 miles)

Twist-YOU MUST READ THIS: For anyone willing to go the EXTRA #ZIMAMILE, there’s an additional patch waiting for you at Alcatraz. All you have to do is run there and back AFTER YOU HAVE COMPLETED THE YETI! Not everyone has the stones for this after 18 miles but I know there are a few stu…I mean beasts that will go for it. I mean it’s a rare patch, so…

Logistics
Ruckers: Just do your thing, you do anyways! Recommended start of 5:00 AM

Running Group: Show up to Pantheon no later than 5:45 AM for Prep and BOM. COP will starts at 6:00 AM.

Run/Bike Group: Show up at Pantheon no later than 6:15 AM for Prep and BOM. COP starts at 6:30 AM. Plan on dropping your bikes off at the Coop between 5:30-6:00 AM. Don’t hit any PAX on your way to Pantheon.

Relay Notes: If you are participating as a 2-man relay, the process is very simple. Both Pax show up at Pantheon. 1st Runner departs while the 2nd Runner drives car to the next pain station/AO. Complete the pain station as a group and then 2nd Runner departs while the 1st Runner drives car to the next station. Sounds complicated but it’s really not!

Biker Notes: Obey all posted signs and travel with traffic

Sign up for the Event HERE 

Buy a shirt HERE

Yeti 2019 Patch = $5
#ZimaMile Patch = Embracing the Suck/No Money Accepted

This will be an epic event as always. Come get your patch or patches if you dare!

Aye!
Zima and The Wegs

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The Sweati CSAUP

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50 Pax posted to the inaugural summer CSAUP we call the Sweati (the evil, yet misunderstood, brother to the Yeti). Some rucked. Some ran. It was a perfect morning to get in some #zimamiles. Got to say it was quite a beatdown. If your were there, you know what happened. If you weren’t…#cobains. You’ll get your chance next summer. Until then…

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Headlamps needed out of darkness comes light

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Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Irkins
Dips
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Burpees
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

COT
Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.

Announcements:

Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

https://youtu.be/ZhOkLxtOWYY

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Preblast: Holiday Social with the CAH Guidance Youth

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PAX:

We have had a GREAT year at CAH Guidance! To continue the impact of the three F’s, there will be a Holiday ‘social’ dinner with the youth from CAH Guidance.

  • WHEN: Friday December 8 at 6pm.
  • WHERE: Location is TBD pending group size, but will be at either Sakura Japanese Steak House and Sushi or Buffalo Wild Wings, both in Rock Hill.
  • WHAT: F3 will treat the CAH youth with funds already accumulated, but other PAX may be asked to pay their own way pending group size. It will be a regular menu selection at either location. Appetizers will be provided if at BWWs.
  • HOW: Please RSVP to NASA by Monday 12/4, noon, via Twitter or Facebook DM, or email at eransone@hotmail.com

This 2nd F event is a great opportunity to meet and greet the youth, let them know they matter and have some fun. It is going to be a great time, but it takes YOU to make it happen. Be the vessel thru which He works.  Please be there.

Thanks in advance,
– NASA

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