Tag: All Pax

2021 Goggins 4X4X48 Challenge

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“I don’t stop when I’m tired, I stop when I’m done.” David Goggins

Beginning at 10:00 AM on Friday, September 17 and continuing to just after 6:00 AM on Sunday, September 19 F3 PAX are welcome to join in on the David Goggins 4X4X48 Challenge.

This is an endurance run that requires a 4-mile run every 4-hours for 48-hours total. That equals 48-miles in 48-hours.

The most important part of this endurance run is support. So, we ask that as many PAX that can join us for the entire time or only a run or two. We understand that we will not be running together each time but will do our best to meet up as much as possible. We are completely aware that all PAX have other responsibilities in our lives.

Below is the schedule (if you want addresses of any location reach out to any of us). At least one of us will be at each location mentioned below at the specified time.

Friday, September 17

10:00 AM – Allison Park, Ft. Mill (Trails)

2:00 PM – Maximus’ House

6:00 PM – Anne Springs Close Greenway from the Canteen (Trails)

10:00 PM – Maximus’ House

Saturday, September 18

2:00 AM – WorldWide Leader’s House

6:00 AM – 6 @ 6 Panera Kingsley (only running 4-miles)

10:00 AM – Allison Park, Ft. Mill (Trails)

2:00 PM – Sullivan Middle School/Cherry Park Side (Rock Hill)

6:00 PM – Anne Springs Close Greenway from the Canteen (Trails)

10:00 PM– Reborn’s House

Sunday, September 19

2:00 AM – WorldWide Leader’s House

6:00 AM – Riverwalk at Hills of Gloom AO

As stated above, we will not be together the entire time as we have other activities during those two days, but as much support that we can receive will be welcomed.

Aye!

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28

Only one thing stopping you….

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…that’s you.  Here’s a fun quote for you, “Do your future self a favor and work hard now.”

There’s been a lot said right now about New Years resolutions, and One-words, and goals for the year.  My question to you is have you acted on any of it?  Have your written anything down regardless of what you want to do?  There is a solution out there to get you thinking and it will take less than 30 min (I would highly recommend thinking about one-word too).  I’ve included a link at the bottom for anyone interested in the ~30 min 8-blocker that CSPAN does.

Once you’ve done this, share it with another PAX or ShieldLock (SL) if you have a SL.  This will be your accountability tracker for at least the next 6 months if not 12.

Moving on to my topic – NoOYO or No On Your Own.  This is HUGE right now and I can’t overemphasize this enough.  There are a lot of sad clowns, lonely guys, PAX / Kotters (guys that haven’t posted in a while) out there right now that need you!  Covid isn’t helping but this is where you can step in.  Each of us has this…probably using it right now as it’s a little computer we call a phone sitting in your hands.  Think of 1-3 guys who you haven’t seen or spoken to in a while, a neighbor down the street who doesn’t know F3, a Kotter or a fellow PAX that is at home.  Reach out to them.  Give them grace and don’t badger them to come to a workout…especially when you may not know their situation.  Offer to meet them at a workout, meet them 1:1 for a walk or run (if they want to be socially distant from you), offer to be an ear to talk to or maybe just meet for a coffee and talk through car windows if that makes them comfortable.  Point being, be the HIM (High Impact Man) you are.  Remember, “we leave no man behind, but leave no man where we found him”.  Here’s my advice: expect excuses, but don’t give up.  Remember the excuses you gave if you were one of those guys and how much F3 has changed your life (or maybe you’re new and still seeing what it’s doing – that’s ok too – and very exciting).  Biggest thing is to not be the guy who turns them off or pushes them away.  Maybe your selling point needs to change or maybe joining them for a virtual beating or 2nd or 3rdF is more what they need right now.

I was reminded this past week how much F3 meant to me.  I spend Christmas and New Years in Michigan on the east side of the state where F3 doesn’t exist.  It was cold and grey and snowy and was not very motivating or enticing to go outside.  But when I thought about taking a week off and being in the back with you knuckleheads, that was the spark I needed to dress appropriately and get my butt out the door.  When I’m reading slack and feeling the FOMO, or seeing the text messages from my SL about how bad the beating was that morning, that spark was fanned.  So I put on my layers and set out to catch up on my 1000 burpees for December and my run prep for D2D.  You know what happened on my run?  First I got cold, but then it got lonely.  Lonely is not a fun place to be. When I started thinking of you all, the loneliness subsides.  Here’s the difference between me (or what we have) and a sad clown – you’re able to draw from what you’ve experienced in F3 and push yourself.  You also have someone barking in your ear when you don’t workout or when don’t show up for a SL meeting or a 3rdF event.  Sad clowns don’t have this because they’re flying solo and don’t have those accountability partners.

I personally can’t imagine living like that now that I have experienced this thing we call F3.  I told my M (my wife) that if we ever moved back to Michigan (which I don’t see that happening anytime soon thanks to the cold and snow we re-experienced when we were there), I would start F3 immediately!  We aren’t meant to be alone and honestly, it’s 100x more fun when we get to be together!

Takeaways:

  1. Continue thinking about your one word – and then share it!
  2. Do the 8 blocker (link below) – this can be very intimate so share accordingly but plan to share
  3. Reach out to 1-3 guys

Remember that this all starts now.  What are you waiting for?

 

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60

2020 Call to Action – Shieldlock

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2019 was a Flux-y year for YHC.  Getting in the groove of a new job, 3 of 5 2.0’s leaving the house, mom deciding to move into assisted living, brother going through a second divorce, etc.  Needless to say it could have been a lonely year.  Could have been.  If not for my Shieldlock, along with a lot of other F3 brothers, it would have been.  My Shieldlock was made earlier in 2019 and has been solidifying and accelerating ever since.  The 3 HIM’s that I was so blessed to get in this Team have made more of an impact in my life than ever expected.

The Weasel Shaker is letting go of the “2019: Year of the BackBlast” and picking up a new and I think more impactful 2020 Mantra.  “2020: Year of the Shieldlock”

You may ask: Funhouse, what is a Shieldlock?  Let me explain.  It’s awesome.  Here are the details.

Shieldlock is found in the first quadrant of the Q source, Get Right.  More specifically Q1.7, if you are following along with the idiotic numbering system.  It is the Horizontal Relationship between Men.

The WHY:  We cannot do this thing called life alone.  Man the hunter is born hard-wired to protect himself and his loved ones from other hunters. Recognizing strength in numbers, we combine into Communities for our mutual protection from aggression. When threatened, we lock our individual shields together into a defensive wall to repel the invader. While both threat and defensive means have evolved throughout history, this elemental fact of who we are has never changed. The HIM locks his shield with other HIM’s to protect the people behind the wall.

The WHAT:  The Shieldlock is NOT a Club, it is a Team.  Made up of 3-5 HIM, 4 is a great number, who form the horizontal relationships that protect and enrich us all. The HIM recognizes his Shield Lock as an essential relationship within his Concentrica (ask me if you need to about this one too) and one of his most important Teams. He takes great care in nourishing it as he knows he can neither hunt nor defend alone.

The HOW: Team (Shieldlock) is governed by the rule of 3P, meaning that its Members must be in Proximity, have Purpose and meet Periodically. Proximity requires physical nearness. Purpose is the fighting of the Flux, which is the emotional reaction to the peaks and valleys that appear throughout a man’s life. Periodic is the final element of the 3P. The Shield Lock must come together periodically to be Effective.

So?  I want to help the Pax of The Fort to see the impact that a Shieldlock can make in your life.  I am making myself available to anyone who is looking to form a Shieldlock, any current Shieldlock that may need some direction or a struggling Shieldlock that needs help in accelerating.  My vision is that we get 4 guys that live near each other, that may know each other at some level (even if it is just posting at the same AO week after week) and have a schedule and lifestyle that suits to meeting regularly.

Pro Tips in starting a Shieldlock: 1) Find 2-3 guys that you already have some level of relationship and that you trust. These guys should be around the same age, have about the same family lifestyle, and live near each other (like in the same town to make it easy to meet).  2) Make sure that all the guys understand the Why behind the Shieldlock.  This is not primarily a Bible Study, happy hour buddies, or just to talk about your day.  The Why is fighting the Flux. To get transparent  and vulnerable so that your Shieldlock can effectively lock shields and lift you up out of the Flux and you can do the same for them.  3) Set a reoccurring time and place to meet.  The good thing about a 4 man Shieldlock is if someone misses, there is still 3, or at least 2.  If you have a 3 man Shieldlock you will be meeting 1 on 1 and missing out on the purpose of having multiple men locking shields.  Power in numbers right?  4)  Get started.  There is no better time to meet than this week!  Remember that it takes time to build relationships and trust, don’t force it.  However, if you don’t start nothing will happen.

Please reach out to me at 803-833-2398, joshuacsale@hotmail.com OR Slack if you have questions about a Shieldlock, how to start one or how to restart one that may be fading.

FunHouse

 

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93

PRE-BLAST: 2020 Yeti…5 Year Anniversary!

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2/23/20 Updates:

Parking: Please DO NOT park at WEP but in the parking lot next to WEP behind the Springs building.  There will be plenty of parking and this way, we aren’t taking up the park parking lot for the entire morning.

Where/What time: We will start at WEP and will end at WEP.  Depending on what you are doing: Ruck 0500, Ruck/Bike 0530, Run 0600, Run/Bike 0630, Bike 0700.  The YETI will average about 4 hours so we will be wrapping around 10:00.

After / 2ndF: We will be meeting at Amor Artis as you finish (they’re opening their doors at 10am for us).  We will have food catered from Improper Pig.  Please invite your M (or significant other) and your shorties!  There will be a $10 contribution for food and Amor will gladly take your $ for a frothy beverage which you will need after the YETI.  Please contact Shady with rough numbers for food count.

_________________________________________

Original pre-blast:

The time has come for the annual CSAUP of…THE YETI….5 YEAR ANNIVERSARY YETI!!!  The date has been set (no not February because we’re late to the game, we have the Dam to Dam, the Rooster CSAUP in our neighboring region of Rock Hill we should be supporting, etc.).  We missed the mark for Feb ok, so get over it and get ready for early March…talk to the M, and get.it.on.your.calendar!  This also means more prep time for the Qs, you to mentally prepare your bodies, gather your teams (if that’s your jam), make sure your reflective gear isn’t in need for a dusting…all those things.

So get ready for not only some 1st F, but some 2nd F, as you run, ruck, ride, sweat, freeze (wait…freeze? Well, we can’t predict the weather and it will be outside, duh) next to your fellow PAX.  Build that bond, push that guy next to you, and get better!

High level deets…

Why: Well, why not.  It’s stupid and pointless, it’s fun, you’ll do some major bonding with fellow PAX, uh…it’s early and what else do you need to be doing – sleeping….good one!!!!  And did we mention it’s a 5 year anniversary!!  We’re also working on a shirt (yes, this is an annual shirt, not some minnow pond shirt some site Q drummed up to hype up his site…who does that!)  More details coming on the shirt.  And patches…yes, patches!  For those of us that are motivated by patches and want to add another patch to our collection, well, look no further (and there may be another special edition Zima patch…like I said, more things in the works).  (Cost on Yeti patch is approximately $5…more details on this in the near future.)

What: Annually, the YETI makes it’s way to the Fort and we pay our dues and take what the Yeti gives us.  This can be accomplished via a combo of different ways, or just one way: running, rucking, biking, put a team together and break it up.  Modify as needed!  A course will be provided prior to the CSAUP, AO pain stations will exist along the route where PAX will endure whatever said Q tells them, and water/energizing snacks will be provided.  Past years courses range from 14-20 miles…Zima miles will be included this year for those interested.  What’s a Zima mile you ask, you’ll need to ask around on that one.

Who: All PAX…so you, reading this…you’re invited and it will be fun.  Trust us.  Not recommended for younger 2.0 PAX.  If you want to create a team to break up the course, totally fine and modification acceptable…trust us.  PAX do accomplish the YETI on their own as well and it’s doable so don’t be scared and push yourself.  After the Yeti, families are invited to pat you on the back and tell you how stupid you are…or I mean how proud they are of you.

When: Date is above, but in case you glazed right over it in your excitement, it’s Saturday 3/7.  The times tentatively are as follow (but subject to change): Ruck 0500, Run 0600, Ruck/Bike 0600, Run/Bike 0630…you kind of get the idea.  We would expect to be done by 10:00am.  After the Yeti if you’re able to stick around, we will plan to meet at a local establishment for some food/drinks (BBQ maybe) and more 2nd F.

Where: We’ll start and end at WEP (Block Party / The Fort / Millllkshake AO).  Parking at WEP, or potentially in the bigger parking lot next door may be advised.  Food and drinks (and BBQ maybe) location are in the works.  We’ve had to pull in #TheCorner office staff to pull some strings and get the 2nd F training rolling.  Yep, it’s that big of a deal in these parts.  Stay tuned for more updates.

 

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30

The Nessie

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PAX,

As you are all no doubt aware Lake Wylie is officially becoming its own region on 10/26 and what better way to celebrate that launch than with our very own CSAUP!  This one has been a long time coming and we look forward to participation from all the surrounding regions to party with us, F3 style!

Sign up

Please sign up here!  It will help us make sure everyone has a team and we have enough snacks to go around.  Thanks!

https://docs.google.com/spreadsheets/d/1jQPyUeJW6YlWz-RERAsB8Vg2-10nYwDVM9sEWfACYp0/edit?usp=sharing

Details

  • Date: 10/26
  • Start time: 6AM
  • Starting location: Shipwrecked (Oakridge Elementary)
  • Ending location: Shipwrecked (Oakridge Elementary)
  • Mileage: Around 10 miles

Requirements

Bring yourself and TWO other PAX with you, this will be a TEAM event and semi-competitive/competitive (we know how some of us are), but all in the spirit of FUN, at least our “completely stupid” interpretation of fun.  Each of you will also need to bring a cinderblock, but don’t sweat it if you don’t have one, we’ll have some extra on hand!

Format

Like I mentioned before, this will be a TEAM event and teams of 3 will compete in a series of 4 challenges while they travel between several AO’s in our area.  Method of travel is by foot.  How quickly you move your feet is up to you and how competitive you are, but expect the event to be between 2-3 hours to complete.

Safety

BE SAFE!  We will be running on some roads, occasionally without a sidewalk so headlamps and reflective gear are a must, at least until the sun rises.  We’ll be marking the path with cones and arrows when necessary to make sure we all get where we are going safely.  We will have some water at the various stops to help keep you hydrated as well.

Challenges

SHOW TO KNOW!  This one is a secret and won’t be revealed until your TEAM arrives at the AO. #sorrynotsorry

Run Map

Finish

We’ll be wrapping this up where we started so transportation shouldn’t be a problem.  Once you’re finished we will be providing coffee and donuts and some quality 2nd F under the pavilion at the back of the Elementary school.

SYITG!

 

 

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32

The Fort 7th Anniversary Convergence – Saturday 9/7/19

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PAX, after we enjoy some solid 2nd F at the Invergence on Friday night 9/6 we will also have a Convergence the following morning at the place it all began!  We’re excited that our current Nantan Maximus, weasel shaker Funhouse, and our last two Nantans Cakeboss and Pusher will be our Qs for the Convergence at The Fort (WEP) starting at 6:30am.  The other Saturday AOs will be closed to bring us all together.

Save the date…more to come at the Invergence!

From The Fort Leadership Team

Maximus, Funhouse, Royale, Wegmans and Gekko

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19

DORA – DOing Random Acts – Challenge

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The past Saturday August 3, 2019 was a memorable one – in a bad way. Many people lost their lives, others wounded, and countless lives were forever changed in a negative way due to two separate acts of violence from two separate people. But instead of focusing on the victims, what could be done to help them, and/or what could be done to mitigate these things from happening again, things around our wonderful nation got quite ugly. Even more so than where we were before.  IMO this ugliness is just a continuing escalation of what’s been happening in our society for many many years, beyond that of the current presidential administration, regardless of political affiliation. In my opinion it is a result of where some, not all, our collective society has been heading for some time. Hate, disrespect, the anger, hostility, single-mindedness, immorality, entitlement, lack of civility, lack of compassion, lack of understanding, apathy, us vs them, me vs everyone, mine vs yours, it goes on and on. All or some of these were definite contributions to the pathology behind the motives of those two people who enacted those horrible events. But all of these things have been present in human history for quite some time. Their magnitude goes up and down, the spotlight on them comes and goes, but they have ALWAYS been there. There is no one singular root cause for what happened, why it happened, this past weekend – and previous similar instances of mass violence. There is no quick fix to these things. A singular directive from the top down will not fix them. Some of these things are a result of societal norms, the environment which people operate in, the culture in which they live.

A culture shift takes time and effort from everyone in it. A culture shift takes the decision from everyone to show the change they want to see. As one person enacts that change, hopefully their ripple effect causes others to change in some small way or another.

This is where we F3 PAX are going to pay forward all of the wonderful things we have learned from, and have been somehow improved by, our efforts while in F3. We are going to put the term High Impact Man to the test and show everyone how we can be just that. We are going to be the community leaders that F3 has helped invigorate, more so than what we currently are. We are going to be the change we want to, and need to, see in this world.

DORA Challenge – DOing Random Acts

Yes, everyone has heard of “Random Acts of Kindness”, etc. It will be similar to that.

Every day for the next 30 or so days PAX who commit to this challenge will be given a task to do. You may not have to complete it that very day, but the prescribed task has to be completed by the end of the 30 or so days. At the end of the 30 or so days, you perform 10 burpees for every challenge you could/did not complete. Modify or pick another exercise as needed, but stick to only 1 exercise.

Here are the challenges, and a few more rules:

https://docs.google.com/spreadsheets/d/1fz-_yarls5osMBR9zQZCW7ahMSH3LWT8IqGoypLFVss/edit?usp=sharing

Copy and paste to your browser. Print it out or whatever. Put it somewhere where you can get to it, reference it. Manage your own self accountability or get someone to help you. Keep track of what you have, have not completed regularly, however you see fit. I will send out the daily challenges via Twitter (follow me at @F3_NASA_ESR) and in the Slack channel “DORA Challenge” as a reminder.

Let’s make some positive impact and send a lot of ripples throughout our society, and maybe even help positively change the trajectory of others whom we interact with while doing so. If one person gets affected by what we do, then that is a win. Mission accomplished! But WE have to be that change, it has to start with each of us.

Let’s get it done!!

Thanks and God Bless!
– NASA

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30 Day Ab Challenge – Round 2 – Summer 2019

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Summer is here, so it is time to get that core firm and tight. Everyone wants to look good at the beach. But working on your core benefits not only your ego but your overall health and performance as well.

I’d like to say I am in above average physical condition, but I have NEVER had a good, solid core. I’m not talking about Tesh-like 6pack abs, but a good overall solid core. For one, I do not pay attention to the Queen (nutrition) as much as I should, but I also do not pay much attention to working my core other than F3 posts. That results in sporadic core work. Sound familiar to everyone? BTW – Tesh puts in ALOT of work towards being in the condition he is in. Kudos to him. I am not going to ask you all to do that level of effort. But what you will be doing is focusing on your core for 30 days straight.

Here is the lowdown on the 30 Day Ab Challenge, Round 2:

  • It will be an App based workout program. Download the following app:
    • For Android: “Six Pack in 30 Days – Abs Workout” by the app developer Leap Fitness Group.
    • For Apple/iPhone: “Six Pack in 30 Days – 6 Pack” by the app developer ABISHKKING LIMITED
  • THEN GET AFTER IT!!
    • Taylor the workout to your ab/core goals – 6pack chiseled, stronger core, or losing belly fat. You can choose different levels of effort by choosing what you want to focus on.
    • Each day the app gives you a new workout.
    • It gives you tutorials on how to do the workout and shows proper form.
    • If you want to choose a different app or do your own F3 exicon workouts, then you do you, but keep it solely focused on ab/core work.
    • Any and all ab/core exercises done during an F3 post DO NOT COUNT. We want extra attention on our core.
    • Standard F3 disclaimer applies. You know your body. Don’t get hurt. Live to fight another day.
  • First workout starts Monday 6/17. This is the day after Father’s Day. Make a commitment to yourself and your loved ones to get better!
  • You workout when, where you want. It can be done before or after a normal F3 post or at your home on your own time.
  • TRY NOT TO MISS A DAY!!
  • This will be honor based. No signups. No spreadsheets to track it.
    • BUT……we will shield lock each other!! There will be a Twitter DM group created by YHC so we can all encourage each other on as well as hold each other accountable.
    • A Slack comz channel “30 Day Abs Challenge” has been created. Join in as well.
  • Find a battle buddy, a shield lock to hold you accountable!!
  • Try to pay attention to The Queen (your nutrition) while doing this. Keep that progress moving forward.

>> TO GET IN ON THE FUN:  Your commitment to this challenge will be registered by your HC to the Twitter posting of this Preblast and/or if you join the Slack channel noted above. When you HC on Twitter I will add you to the Twitter FM group. Then you are in! <<

Now in the end I am not saying you will have washboard abs, but if you stick to the daily exercise regimen and pay attention to The Queen, you WILL get better.

An individual working towards a goal is one thing, but a group can accomplish great things. Let’s accomplish great things together! YOU can do this! WE can do this!!

-NASA

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27

F3 The Fort Convergence to Honor our own Badger

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YHC (Cake Boss) got a text back in March from Atticus that one of our own has been diagnosed with liver cancer and it was aggressive. This hit close to home in many ways as my sister passed away in October from liver cancer and it was still very tough to realize the finality of her passing.

Badger was EHed as part of the Knight’s Bridge PAX. Was a regular at Alcatraz but got very involved with Stealth Baseball and travel for work, but was still an advocate for F3 and a PAX member forever. Jiffy was one of Badger’s EH’s and is a legacy that will live in The Fort.

Through church, I saw the many prayer requests were coming in for Badger since I am a Deacon and last week I saw the call for hospice was made. Never a good sign! A group of us went to Badger’s house on Sunday and prayed with him and his wife as the time was getting short. Monday morning while leaving workout a text from Badger’s M mentioned the nurse said it would only be hours. By the time I got out of the shower, Badger had passed. 60 days from diagnoses

While at the house the conversation with Decibel, Becky and his mother in-law it was clear Badger had all is trust in Jesus and that there was “NO DOUBT” where he was spending eternity. Missing Badger will be tough for his M, Kids, family, Stealth Baseball, friends and many others but the Joy of having “NO DOUBT” where he is and that those who call Jesus Lord will see him again is overwhelming any sadness.

Here is the workout that we did to honor Badger. 124 men in The Fort with 100’s across F3 Nation wearing Badger Red on Thursday AOs for our brother.

Sir Topham Hat led the COP and asked that the PAX be silent and really reflect would it means for all of to be there and remember Badger the man!

Senator Tressel:

The Thang:
Mosey from the big lot to the small grass circle near the back entrance to the stadium.  SWITZER
I took a few minutes to tell my group about my friendship with Matt.  Matt and his family lived a few houses down from my family in Knightsbridge before they moved a few years ago.   Our families got to know each other and we did the normal neighborly things like backyard cookouts, Halloween celebrations, birthday parties, playing with our kids together, and helping each other with home projects.    My daughter Claire babysat their kids, and my son Sam and their son Brayden became fast friends.   The Gieslers were great neighbors and friends, and we enjoyed spending time with them.
Matt played late night soccer so he didn’t make many F3 workouts during the week, but he joined us (me, Decibel, Trucker) at Alcatraz for Saturday workouts.
My wife called me one day to inform me about Matt’s cancer and that it was quite serious.  I couldn’t believe it.  He was just 39 years old.   Matt and his family moved to a new neighborhood a few years ago so I had not seen him in a while.  But, I sent him a text message offering my encouragement and support.  I texted Matt several times over the past 2 months and let him know that we were all praying for him.  Decibel, Trucker, Jiffy, Change Order, and I visited Matt a few weeks ago at his home.  We just hung out together, had a few laughs, talked about what Matt was going through, and we prayed together.    The group had plans to get together this past Wednesday, but sadly, Matt died before we could meet again.  I am very, very sad for the loss of my friend at such a young age, and I grieve for Becky, his children, his Mom and Dad, and his sisters and brothers.  I am very thankful that I had the opportunity to spend time with Matt before he passed away so suddenly.
On to the workout:
Line up facing the driveway leading to Munn Road for Jacob’s Ladder.  Run to the 2nd light, do a burpee, run back and loop around the grass circle.  Repeat for 1-7 burpees at the light.   Plank at the base of the drive way and wait for the 6.  Right arm/left arm high, 6″ hold and recover.
Mosey to the grass field outside the stadium for Jack Webb.  Start with 1/4 and work up to 10/40.
Freddie Merc x 20, Rosalita x 20, Hello Dolly x 20.  Superman hold x 3
Meet the rest of the Pax on the football field for COT.
Trucker:
Here’s my WO: mosy to football field. in honor of Badger being 39; 39 merkins, 39 squats, 39 CCD, 39 LBCs. Since he was a football and soccer fan, run up and down the stadium stands from one end to the other. In end zone, Jake Webb’s 1-4 ratio but stop at 39 arm raises. Sprint every 10 yard line from end zone to end zone. At each 10 yard line do 1 merkin to 5 squats. Increase by 1/5 up to 5/25, then descend back to 1/5 at opposite 10yd line. Head to fence, toe touches holding onto fence for 39 reps. Spoke James 1:12 at COT. We lost a humble friend. Loved opening house for us to sit around fire pit and drink a beer and fellowship; a great family man.
Decibel:
MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK
BURPEE X15 Soccer Run
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs X39 E2K X20
EACH SIDE
ROSALITA X25
Soccer Run During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. Badger was a man I respected to the utmost. He was not a guy that sought attention or glory, but he was always there when you needed him. He was in short a dependable guy. He loved his family and was a loyal friend. I was able to sit and talk with him after his sickness and his braveness and faith shown through at that time. He did not want to leave his family but was also welcoming of heaven. I am at peace because I know he is at peace. One thing I learned from the experience was not to wait to sit down with friends and be real. Let them know how you feel about them and always make sure they are walking with God.
Jiffy:
Here my workout : Mosey over to the side of the parking lot and circled up the Pax. Started with reminding them that this was a silent workout. I asked them to keep Becky and the family in their thoughts to provide her strength and comfort. We got started with the workout – 5 burpees OYO. There were 3 rows of cones setup. Started first bear crawling to the first, then running to the second, then bear crawling to the last. At each cone do 10 merkins. Once you hit the last cone run back. Repeat with 10 wide arm merkins at each cone. Switched to legs with lunge walk to the first cone, run to the next, lunge walk to the last. At each cone do 5 bomb jacks. Run back. Repeat again with 10 squats. We circled up and did a set of 10 LBCs and then 10 American Hammers. Next in sequence – 10 merkins, 10 plank jacks, 10 wide arm merkins, 10 plank jacks and then 10 diamond merkins. We paused and shared with them that I’m involved with F3 because of Matt. I shared how weeks after Matt first moved in across the street he had a party. At the time I had never heard of F3. In his basement I met a number of the guys leading today’s Q. A couple of weeks later Matt got me to my first workout at Alcatraz. I shared that F3 has had a very positive impact on my life and I would be forever grateful. We returned to do more cone work. First a straight suicide. Then the bear crawl sequence with 10 dry docks and 10 dips, the the lunge walk sequence with 10 monkey humpers. Circled up again and did the sequence of 10s again of merkins, plank jacks, wide arm merkins, plank jacks and diamond merkins. We paused and talked with the Pax about how Matt got diagnosed just 60 days ago. I shared how Matt was a great man and a servant leader to his family. I shared that his introduction to F3 had a lasting impact on me. I challenged the Pax (and myself) on what impact am I having, how am I using my time. Returned to the workout with 5 burpees. We wrapped up with some ab work and headed over the stadium. I appreciate the opportunity to contribute to the Convergence and to Matt
Men of The Fort:
There will be a 60 day challenge coming to continue remembering Matt/Badger….be prepared
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Children’s Attention Home / Guidance New F3 Exercise Station – Thank You

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All Area PAX:

On Saturday Sept 30 a small group of F3 PAX set out that morning, a short time after the Convergence celebrating The Fort’s 5th Anniversary, to permanently change the landscape at the Children’s Attention Home / Guidance. The fruition of all the burpees and subsequent pledges from the 2017 CAH Burpee Challenge spearheaded by Chicken Wing would culminate in the installation of some permanent outdoor exercise equipment that day. This small group of men would be representing many from F3 Nation’s local regions – The Fort, Rock Hill, York, and Indian Land, among others – who participated in the challenge. Those who participated believed that there was a meaning, a purpose, a goal that is greater than themselves. The exercise equipment will be a permanent physical example to those at CAH Guidance, and others as well, of what F3 is all about. Not only of the importance of the 1st F, but power behind the 2nd and 3rd F’s as well – when you invigorate the leader within, and you have Faith, the possibilities are limitless.

After several hours of hard work, with help from the young leader residents at CAH Guidance, as well as a lot of GREAT 2nd F, the work was finally complete! It was not easy work at all, but by now we all know to choose to do the harder thing and get after it, which the team did with no complaints. We all pushed, pulled, and motivated each other to completion, a true Shield Lock effort. By no means was it a ‘professional’ installation, but the heart put into the work cannot be denied. It was obviously a labor of Love.

The equipment is quite rugged, well designed, well built, and installed in a manner to where it will last quite some time. T-Claps to Chicken Wing on the design, Iron Horse for his incredibly well done job fabricating the bars, and to all of those who participated in the installation efforts led by Chicken Wing and Iron Horse. It was a GREAT team effort.

Before we even left, it was making an impact:
* Richard, who is the Supervisor of Grounds / Equipment Maintenance there at CAH, was nearly in tears and overwhelming in thanks at the effort put forth and how the equipment will help the kids there
* Many of the staff where quite speechless and thankful when they came out to see the finished work
* The youth were already hanging all over the equipment (who needs the concrete to set??), laughing and having a good time

And the impact will be a lasting one. Attached is a letter sent by the Volunteer Programs Coordinator at CAH, Sharada Abraham:

“”Good Morning Gentlemen,

I hope you all are well! I wanted to thank you all for the phenomenal job that was done on last weekend with the installation of the Pull Up & Dip Station. It looks great (pics are attached) and everyone is asking about it from the children, staff, and even our volunteers. I had the pleasure of giving a tour yesterday to one of our community partners and they were in awe.
Thank you all so much for your continued support of the Home. The pull up and dip station is a great addition to our Campus and I do believe our teens will spend more time getting FIT!
Thanks for all you do and I hope you all have a great weekend!

Sharada Abraham
Volunteer Programs Coordinator

 

On behalf of F3 Nation and CAH, I am incredibly thankful for the efforts put forth by the area PAX to get this done. From the inception of the Burpeee Challenge fundraiser by Chicken Wing, to the PAX participating in the challenge (I still do not like burpees, but I’m better at them now), to the PAX designing, fabricating the equipment, procuring the materials, facilitating the approvals, leading the installation efforts, and finally participating in the installation. It was quite a project, and a good example of what happens when you step outside your comfort zone to lead and make things happen.

Keep up the great efforts F3 Nation! Remember that within each one of you there is a true leader waiting to be unleashed if it has not been already. Believe in yourself,  be the change you want to see in the world, and get out there and make a positive difference in the world. Be the vessel through which He works.

You are all HIMs, and I am honored and privileged to be part of this wonderful thing we all call F3.

Thank you and God Bless
– NASA

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