Tag: Nasa

TWSS at Pantheon

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Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 🇺🇸 🔨
4 HR merkins
3 jump lunges
2 flutters
1 burpee

2ish miles

A few sets of 10 bomb jacks thrown in

Prayers for kiddo’s health
Praise for our kiddo’s and our parents’ health

Great work by all PAX present!

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WEP full circle.

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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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A little bit of Alpha, a little bit of The Fort

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WARMUP: regular warmup with SSH Windmills IW etc
THE THANG: burpee mile. 1 mile. 100 burpees.
11’s with squats and big boy sit-ups
People’s chair and balls to the wall
MARY:
ANNOUNCEMENTS: read your newsletter
COT: lifting up those impacted directly and indirectly from the school shooting in Texas

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Danger Zone, B.O.M.B.S, ABC’s

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WARMUP:
10 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – Merkins

While moseying to The Circle Fountain…

Danger Zone
PAX runs while Danger Zone by Kenny Loggins plays in the background. Every time the words “Danger Zone” are heard PAX does single squat then resumes running. End result is 3 and a half minutes of run with sporadic squats.

THE THANG:
B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the end of the sidewalk and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Short message about pushing through the trials in your life. It’s only making you stronger to get through those tough times.

“Your life will be enlarged in proportion to the amount of iron you have endured, for it is in the shadows of your life that you will find the actual fulfillment of your dreams of glory. So do not complain about the shadows of darkness —in reality, they are better than your dreams could ever be. Do not say that the darkness of the prison has shackled you, for your shackles are wings —wings of flight into the heart and soul of humanity. And the gate of your prison is the gate into the heart of the universe. God has enlarged you through the suffering of sorrow’s chain.”
~GEORGE MATHESON

Mosey back to Parking lot

3 minute EMOM
10 Burpees
20 Merkins
30 Squats

MARY:
Alphabet (or ABCs)
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
ANNOUNCEMENTS:
Royale last Q at The Abyss – 5/18/22
DaVinci Art Raffle
New AO – The Yard starts tomorrow, Grassy Knoll on Q
COT:
Anxiety and Prayers for Families

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Lost and Found at Clydesdales

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We ran. 10 launched, 10 landed, but one got lost a little and NASA went for a drive after COT to retrieve him. He was not far from COT when found.
Route was 160 to Baxter’s Market St.
– Left onto Market St
– Left into Baxter Y
– Take trail behind the Y that takes you to Sixth Baxter Crossing
– Right onto Sixth Baxter Crossing up to Sutton
– Left on Sutton
– Left on Sam Smith
– Left on Harris St
– Left on Munn
– Back to COT

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Fountain of Youth

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I was a last-minute substi-Q for Olaf. I almost thought I was going to have to go it alone, for the clock hit 0515 and I was solo. As I was running off Flounder showed up hot. I was SO glad because if I were to be solo I know I would not have pushed myself as hard. THANK YOU FLOUNDER! I know I have not been the best at posting lately, so this was a hands-on learning lesson as to why it is important to post even if you are not 100% into it – others could be relying on you to be there.

Warmup: Jog to the lot behind Just Fresh, then 15-20 of each: SSH, WM, IW, HW, MNC

THE THANG: The Fountain of Youth
Average age between me and Flounder was 64, but we do our best to try not to let our age slow is down. It is a number and a mentality. You are as young as you think you are!
At each of the four benches around the fountain there was a cone, and each cone had 2 exercises on them. Start with one exercise on one cone, do the exercise, then run the lap – from the fountain go to one of the roundabouts, run the roundabout then run to and around the opposite roundabout, then back to the fountain. It is a loop of approx 1/3 mile. Then go to the first exercise on the next cone. Repeat for the first exercise on each of the four cones. Once done, repeat for the 2nd exercise on each cone. Exercises on each cone were:
– Cone 1: 25 burpees and 50 step-ups (2ct)
– Cone 2: 50 LSS and 50 lunges (2ct)
– Cone 3: 50 merkins and 50 plank jacks
– Cone 4: 50 LBC and 25 box cutters

That took pretty much the rest of the time until COT.

Had a good amount of convo with Flounder. This guy is a huge HIM and someone who is definitely a vessel through which He works. It was great having some one-on-one time with him. GREAT way to start off the week!!!

ANNOUNCEMENTS: Read your newsletter, get involved!

COT: Many prayers and praises were shared between the two of us, especially coming off of mother’s day.

Thanks for the impromptu opportunity to lead.
SYITG
-NASA

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Locking Shields, a how to…

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Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward?  Reach out to @Pusher and he will point you in the direction of success and accountability.

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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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