Tag: F3DaVinci

Rollin’ on the River

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WARMUP: Turn on your lights
THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of getting dressed in the dark so you don’t wake the M.
MARY: Turn off your lights
ANNOUNCEMENTS: Golf tournament. Next Monday Flight Plan will meet in adjacent parking lot behind Killingtons because Starbucks is being paved.
COT: Prayers for Backdraft’s in-laws the Williams in Covid quarantine in Italy; prayers for healing for Sugar Daddy’s back; prayers for recent graduates for smart decisions this summer and guidance as they enter life’s next challenges.

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This is what I get for bringing Tinsel COVID tests

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WARMUP: Forgot this part. It was a ruck though… Warm ups are for the weak…
THE THANG:

So Tinsel needed some approved COVID tests for his return from Mexico and I had a few left over so I told him Thursday night I would bring them to Chupacabra in the morning… His response was basically “Great! Can you Q too?” So this is what you get when that happens

Total miles: 2.11 on my watch

Basically went to TCES and back with some “discomfort stops” (not really bad enough to be actual pain…)

Halfway: 20 High-Pulls, 20 Overhead Press
Turn: 20 Squat, 20 Bent Over Rows
Halfway: 20 Squat, 20 High-Pulls
COT: 20 Overhead Press, 20 Curl

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ChuaHut and water buckets

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WARMUP: Moroccan night clubs, overhead claps, low slow squats, merkins
THE THANG: two 2 men teams, partner 1 carried the 30# and 50# kettlebells alternating weights to the other side of the hut while partner 2 did squats; switch partners and switch exercise to lunges, keep switching until done with ruck swing, high pulls, flutters. We got soaked even under the hut.
Rain stopped and went for a 1/2 mile ish ruck.
Back at the hut we ditched the KB’s and found two 5 gallon buckets full of water, one per team. Go back and forth in a zigzag going around each post, back to partner and hand the bucket until reaching the last post.
Back to kettlebells, partner one carries KB other partner carries bucket, around the driveway in front of the church. Switch half way around the circle, alternate with other team between 30# and 50# KB, we did 8 laps.
Back at the hut, pax 1 will carry both buckets to the other side and back, longways, while 3 pax did different exercises. Four rounds of this.
Went for another 1/2 mile ish ruck, back at the hut for some Mary.
MARY: flutters, chest presses, American hammers, more vest presses and finished in with triceps extensions.

COT: prayers for families, kids and teachers.

Tinsel out.

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Some opted for the norm, some did not

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Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:

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Miles and Smiles

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WARMUP: we put on our rucks, started our Garmins and took off into the gloom.
THE THANG: we walked around for 45 mins and had great conversation

ANNOUNCEMENTS: trash cleanup; Royale’s farewell party Saturday
COT: prayers for teachers in the home stretch

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Official Manion WOD

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THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds

With about 10 minutes left on the clock @PunchList led us on some much needed broga.

ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex

COT:
@What did led us on prayer, thank you for your visit brother!

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Open Your Heart, Cover Your Plums

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THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.

Key takeaway: Open your heart and cover the plums.

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Art for a Cause

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Art for a Cause!!

Invigoration of male community leadership…..F3 The Fort.

In light our beloved brother and ruck-master Divac’s incredible efforts towards something dear to his heart, AMRAP for Autism, two amazing pieces of artwork were commissioned to and completed by our very own artist extraordinaire and beloved brother DaVinci. Each realistically captures a ruck and F3 water bottle ready to go to work, and would be a great addition to anyone’s man cave, office, game room, all-things-ruck display case, or elsewhere. If you have a patch display – imagine one of these pictures above or next to it, or with patches around it!  But instead of keeping these for ourselves……and it is VERY tempting…..BOTH of these will be raffled off to TWO lucky PAX to benefit Autism Strong Foundation’s AMRAP for Autism.  The combo of DaVinci’s talents, Divac’s D2D, and NASA’s ruggedly good looks (and gift of admin) resulted in a match made in Heaven that YOU can be part of too!

The deets / rules / regs:

  • Each piece is 9in x 12in picture, matted in an 11in x 14in frame
    • Brown background is conte pencil media
    • Color background is watercolor paint media
    • Both signed by the artist
  • Raffle ticket purchase starts 05:00 EST Saturday 4/30/2022 and runs through midnight EST Saturday 5/21/2022
  • Drawing will be held on 18:00 EST Sunday 5/22/2022
  • Cost of raffle tickets:
    • $25 each
    • 5 for $100
    • 8 for $150
    • 12 for $200
    • 13 or more: $16 each
    • No in between ticket quantities
  • How to purchase raffle tickets:
    • Venmo: @Eric-Ransone, last 4 of cell is 1794
    • PayPal: @EricRansone
    • Be sure to include your full name, F3 name, cell phone number, quantity tickets, and a small love note to NASA in the notes of purchase/money transfer
    • Confirmation / notification of payment received will be sent via text
    • You can notify NASA via text at 407-902-1794 if you want to let me know it’s coming
  • Each raffle ticket purchase will be for an opportunity to win either picture, but not both
    • If a duplicate winner is picked after the first drawing, a new name will be drawn for the second picture
  • Winners do not get to choose which picture they want
    • First picture to be drawn for is the one with the brown background
  • Drawing will be held either via electronically (electronic raffle pick means) or via old school printout and hat drawing, pending number of entries received
  • Drawing will live streamed on Facebook, follow NASA (Eric Ransone) to get the feed
  • Delivery / pickup of pictures to / by the winners will be determined once winners contacted after drawing
    • If non-Fort Mill and immediate area resident, shipment will be arranged accordingly
  • ALL proceeds from raffle will be donated to Autism Strong’s AMRAP for Autism!!
    • Delivery method of funds to A4A is TBD and may be live streamed as well, or just a simple electronic donation on behalf of The HIM of F3 The Fort.

Please consider purchasing a raffle ticket. Each ticket matters! According to the Centers for Disease Control, autism affects an estimated 1 in 44 children in the United States today. The Autism Strong Foundation is a 501(c)(3) organization who provides local children with autism financial aid scholarships for therapy services, summer camp, and young adult weekend away experiences.

It is more than a workout.

YOU can be part of this worth cause! Thank you, good luck, and SYITG!!

–  NASA, DaVinci, and Divac

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Countdown at Soul to Sole

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THE THANG: Great morning! We 2.75 miles total around ALL of Kingsley – both sides of 160. Each half mile we stopped and did a “countdown workout”: 10 merkins, 9 mountain climbers 2ct, 8 plank jacks 2ct, 7 Peter parkers 2ct, 6 squats, 5 lunges 2ct, 4 calf raises, 3 burpees, 2 squats, 1 burpee. All with ruck on. 5 stops for pain total. Excellent convo all along the way.
ANNOUNCEMENTS: read your newsletter get involved
COT: much to lift up in prayer and praise

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Milkshake: I’ll take mine with a shot of Identity

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WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻

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