The Final Countdown

The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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A Call to the Bullpen

Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!

I about splashed merlot after all those lunges. Nice Weinke, Wegs.

WARMUP:

20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos

THE THANG:

10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops

MARY:

Yes

ANNOUNCEMENTS:

Post on Saturday!

COT:

Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.

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WEP full circle.

WARMUP: 15 SSH and 5 windmills while waiting on NASA.
THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of the hill corner. 15 monkey jumpers at the bandshell. As many laps as possible.
MARY: none.
ANNOUNCEMENTS: bethel mens shelter tonight. Blood drive.
COT: spud took us out with a beautiful prayer. Very thankful for my last Q here. And overall thankful for the men of F3 the Fort for making me the person I am today.

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Training Wheels Memorial 48

What started with pedestrian talk of mammon, marriage and marijuana quickly turned to gambling, clean crack pipes and vomit inducing beer laps. Suffice it to say, awesome.

Next 2nd F opportunity? Friday lunch at the flying Baxter turtle or somesuch. Show to know!!

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Ranch Style

As our boys are on the same soccer team, Jiffy took the opportunity to request my Q the week before. Been a little while since I’ve been to the ranch and more than likely, it was a Q, too.

Two Run and Gun Musketeers pledged support the evening before, so I was guaranteed a couple familiar PAX. Ultimately, there was at least 5 PAX that were new to me. 10 total.

Early arrival, set out some cones and got the worm out to the football field side. Last minute writing of weinke and taping to arm in the van, and off to the PAX minutes before.

Little mosey around all the fields with a few stops to warmup, WM, SSH, LSS, Tappity Taps….the new name?, 1 leg flutters, MTN C, LeanBacks and the always fun, do it as you’d like…Goofballs.

Around the front school loop, jog with stops at speed bumps: 5 bombjacks, 4 squats, 3 burpees, then 432, 321….or something similar as my count plan veered off course.

Jog to football field next to soccer field. Met up with the “worm” 140# sandbag. Partners carried the worm full length of field and back while the rest did 10 Monkey Humpers, brief 10 yard jog to other side for 10 CDD’s, then 9 and 9, 8 and 8 and so on. Took turns with worm carry. Then switched to calf raises/jump lunges combo….or so I think…Did not make it to Donkey Kicks/wide arm merkin combo.

To soccer field. Partnered up again. One partner led out a couple secs early to sprint back of opposite goal, then partner left to reach soccer ball and kick to goal. P1 brought ball back and both sprinted back to together. Meanwhile…rest of PAX alternated 5 merkins/big boi situps, wide squats then bear crawled about 5 yards and repeated. Kept going to all PAX done.

Finished up with some good Mary, if I recall properly. I heard one PAX say “Well, we did some diffferent things today” which I hope is a good thing….  Good job out there, PAX.

Talked of the IronPax challenge as a you vs. you individual test as IronPax has 4 very hard workouts weekly in September. But even more importantly, for the PAX to support each other and make sure everyone gets through the challenge.  See backblast “Sometimes you are the six”: https://f3thefort.com/2019/09/13/sometimes-you-are-the-six-ironpax-wk2/

Get out to our G-Fit workout with the kids on Saturdays at 3:00 pm to serve our community efforts in the Paradise community. Q’s always needed!

The Paradise Reading Center is held every Mon and Wed at the Greater Bethlehem Baptist Church at 601 Joe Louis Street in Fort Mill during school. We need volunteers to assist in tutoring and helping the kids with school work!

Get out to the Q-Source discussions held on various days during the week.

Thank you to Shield for his Q on 9/11.

Aye! Bolt

 

 

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7th Year Convergence for The Fort

The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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Burpee Ranch Dressing

It was a not so humid, humid morning as 8 bootcampers and 2 ruckers decided to show up and accelerate their Thursday morning. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the side of the school followed by some warmups.

Warmup:

15 Side Straddle Hops
15 Squats
15 Windmills
10 Merkins
Down dog/Up dog

Not wasting any time, we ran over to the wall.

10 Peoples Chair with overhead claps
10 Wall Mountain Climbers
10 Peoples Chair with overhead claps
10 Wall Mountain Climbers

A quick discussion on our word of the year and where we are with our word.

Moseyed over to the soccer field for some cone work. I brought this workout out at The Colosseum a few months back. It was such a crowd please, I thought I would give the people more of that they want. Lots of burpees!

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 10 yards. 20 Big Boy situps.  Run 10 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

We line up for suicides.
10 yards
20 yards
30 yards
40 yards
50 yards

Headed back to COT for some ab work, and some prayers and praises.

JWow

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Tinsel Utensils at Golden Corral

Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to  bear crawl the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.

We moseyed back to COT for announcements, prayers and praises.

Great push by everyone, good mix of legs, core and upper body work.

Tinsel out…

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#Serving at Thanksgiving with Many Thanks

With great apologies for the delay in this backblast, here is a followup to our Thanksgiving meal drive. The PAX were truly inspiring in reaching out. We are all called to serve, and can do so in many different ways.

Immediate thanks to Figaro for the turkey donations, along with the 20 men who did not hesitate and within 3 days quickly donated to the cause… and whom most have chosen to remain anonymous. Special thanks to Cable Guy, Frat Boy and Crab Cakes for helping with delivery. More details further below. And additional thanks to Crab Cakes and M Kara for followup support to one of our families!

Many of us don’t truly realize the experiences of the poor and needy  until we are able to observe in real life. Most of stay in our one station in life, but it can be a privilege to experience others’ stations. (see next full story, try to get through it all)

One of the most meaningful and deep scenes in a movie I have watched comes from one of the silliest movies. In the movie “Overboard” with Goldie Hahn and Kurt Russell, Hahn’s female character (Joanna) plays a very stuck up, rich woman who falls overboard at night from her yacht while near WA (state). She gets amnesia. She is ‘claimed’ by Russell’s carpenter character (Dean) to ‘compensate’ for her refusal to pay him for his services performed by him in the days before.

Joanna ends up living a poor life with Russell and his 4 boys for about a month. She experiences things she would never had in her rich world.  She learns humility living a life with little money. Eventually her memory returns and she returns to her yacht.  But she no longer acts like the ‘debutante’ who her mother and privileged husband so want. They think something is wrong with her.

Later on board the yacht, Joanna has an interaction with her servant butler (Andrew) who has been taking care of her his whole life with no thanks for his efforts:

  • Andrew: (Andrew hands Joanna her earrings after they’ve drank tequila shots below decks with the crew) You best not lose these again, madam.
  • Joanna: (perplexed) Again?
  • Andrew: You will forgive me, madam. (clearly mocking her) “Andrew! I seem to have lost my ruby earrings somewhere between 64th and 68th street, find them.”
  • Joanna: (genuinely contrite) I’ve behaved so badly. (Andrew raises his eyebrows)
  • Joanna: You’ve done all these wonderful things for me and I never even once said thank you. I’m sorry.
  • Andrew: (embarrassed) Apology accepted, ma’am. (he turns away and to the sink)
  • Joanna: (following him) Everyone on this boat thinks I’m crazy. Do you think they’re right?
  • Andrew: (turning around to face her) Oh no, madam. Oh no. You… most of us go through life with blinders on. Knowing only that little station to which we were born. But you madam, have had the… rare privilege of escaping your bonds for just a spell. To see life from an entirely new perspective. How you choose to use that information is entirely up to you.

https://www.youtube.com/watch?v=rlHlKi2dATw

The movie ends up with a happy ending with Joanna returning to Dean and the boys.

It is up to all of us to decide how we use information we have at hand. If you are called to serve, how are you actually serving? Are you truly seeking to serve? Are you open to learning about others less fortunate than you? Even more so, are you willing to put yourself in an uncomfortable environment to learn firsthand?

Here is a quick synopsis of this year’s turkey meals donation.  We had done turkey drives before, but some of the feedback we got was, not that it wasn’t appreciated, but that it was too much of a ‘giveaway.’ Best teach a man to fish, so to speak. But we’ve been in the Paradise community over 1 1/2 years now and we didn’t want to let Thanksgiving pass without some involvement. A plan was put together on Monday, announced to the PAX on Tuesday, enough donations received by Thursday, food bought on Friday and delivered on Saturday.

Thanks were in abundance from those receiving the meals. We had a few crying in appreciation. The names of the 10 neediest families were given to us by Kim Vinisette of SON Ministries who has been working in the community for years. F3 has a strong relationship with Kim. As we shared with the families, we asked them to also share to any others that could use food for the holiday.

We gave each family a nice presentation basket of initial food along with their turkey, an F3 flyer, a holiday card from F3 and a gift certificate of varying amounts (depending on family size) to buy additional food, ie. fresh food, dessert.

We arrived at the park Saturday afternoon and the PAX helped deliver.

Lessons learned include…planning to spend more on each family roughly in the $100 range, buying all the food necessary for a full meal, starting much earlier, getting other groups involved to help support the cause. Maybe next year we can increase the # of families.

I have some pictures but not at the ready. Will get posted here shortly. I want to get this BB out.

*** An additional good experience came from this endeavor. One of the families, a single mom with 3 girls, had next to no furniture in their apartment.  Crab Cakes and his M Kara came through as we identified their needs and their rooms went from having nothing to being filled!  Awesome job!  We are now working on another similar situation. Will post that info soon!

Great thanks once again to the PAX.

Aye! Bolt

 

 

 

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