10 Year Convergence

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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The Goggins Challenge (with a few friends)

My recap of the weekend we did the Goggins 4 x 4 x 48 Challenge…

GOGGINS 4x4x48 (Sept 17-19, 2021)

In anticipation of this past weekend’s event, I was filled with the desire to be “prepared.” Sure, there are good aspects of preparedness but I tried to keep from being sucked into my trap of idolizing the preparation. I didn’t want my preparation and training to be the focus of my life and therefore, a distraction or problem for my family. I’d say I was able to accomplish that.

I took off work on day 1 of this challenge, Friday, September 17 so I could focus and be present throughout, minimizing distractions. I wanted to be present for my Shieldlock meeting in the morning, for the morning conversation with my wife, for the process to get ready for my first run and every run thereafter and finally, be present for the run itself. Whether the plan was to run by myself, with one other person or a group, I wanted to be present.

When the time came to lace up the trail shoes for the first run, I was excited. No nerves or anxiety, just joy. I shared with Fishsticks how surprised I still was that a few guys wanted to do this with me when I mentioned it a few months ago. It’s less the question of “why” we would do this. It’s more the question of “why not” do this. It’s something to challenge us physically, mentally and frankly, emotionally. Lastly, it’s an activity that goes in the category of “GET TO” rather than “HAVE TO.”

Run #1 was a trail run, 4mi long with Gears, World Wide Leader (I’ll abbreviate to WWL), Fishsticks and Rock Thrill. No, they weren’t born with these names, their parents surely loved them more than that. These are their given F3 names. We took off from Allison Park in Fort Mill’s Baxter neighborhood and the run was an out and back on a trail a few of us have become accustomed to. We chatted, complained, laughed and made the obligatory comments about how we were only finished with 1/12th of this effort, once completed. We remained safe, under control and present.

We all parted ways to either get back to work for some or enjoy the day off for me. I drove the road route in our neighborhood to finalize run #2 then took lunch to my wife at her office, without showering. We chatted for a few minutes then I made my way back home for some food, a shower, reading, stretching, utilizing a foam roller and a little rest. Bring on run #2.

2pm was upon us and Fishsticks and WWL were standing in my driveway ready to roll, anticipating popsicles at the conclusion, as promised. After a brief overview of the route, minimizing the neighborhood hills, we were off. We dipped in and out of most of the cul-de-sacs, received a ringing of the cowbell from Grinder and a few walk-by’s from Bonsai. We discussed personal memories from 9/11, documentaries of the time, Disney vacations and first jobs. All watches clocked 4mi and we finished at the driveway to have popsicles with a few of my kids after school. Not a bad Friday afternoon.

Eat, shower, laundry, watch a show with the kids, now time to hang with them for a bit. So far, no pain.

Run #3. 5:30pm rolls around and the process begins again, back on the trails but this time at the Springs Greenway. A few families saw us off as Rock Thrill, Reborn, Walker, WWL (and friend Justin) and I for what we expected to be a 4.25mi run along these beautiful trails. After a few correct turns, a missed turn and a couple of stops to get reoriented, we eventually got back on track. Back on track meant we rolled into the end point after tracking 5.25mi which unfortunately, doesn’t mean we get to take mileage off the next run.

Fortunately for me, my family had some leftover food and I essentially licked the containers clean. It didn’t matter what was in there, I was taking all of it. We all parted ways and we made our way back home. Only about 2 short hours later and we’re taking off again for what will be no more than 4mi back on the road from my house. We filled this 2hrs with a daddy/daughters movie and just some good hangout time on the couch. It was what was needed, mentally and especially, physically.

Run #4. The time is around 9:40 pm, I’m getting the girls to bed and I get a text from Reborn. It reads, “Bill Nye and I are here.” Here? As in waiting outside my house? Seems like I need to get my butt in gear. Dressed, shoes on and out the door to meet them outside and begin the last minute attempt to stretch. But it wasn’t just the three of us. We had us plus, WWL, Justin and Fish Sticks to go on a 4mi jaunt through the neighborhood I’ve run so much over the years. We ran a different route than we did on Run #2 and tried really hard to keep the pace in check. We finished, fist bumped, briefly discussed the 2am plan from WWL’s house and parted ways.

For me, 2 slices of cold pizza, salt water, quick shower and bed. 2 hours later, at 1:27am, the alarm goes off to get ready for run #5 and jump on the struggle bus. Some more salt water, a light snack, I jumped in the truck to go pick up Olaf as he joined WWL, Rock Thrill, Justin and myself. It was a unanimous feeling that this is the segment where the soreness and tightness started to become apparent. It didn’t help we were running in Fort Mill’s Baxter neighborhood again, which isn’t known for flat terrain. Such a great idea for a 2am run. But as the saying goes, no one cares what you can do when you’re fresh. That’s good because we were anything but.

We did our thing but for the first 2mi, Olaf serenaded us with dad jokes he was reading from his phone. As if running in the dark at 2am isn’t enough of a challenge, do it while looking down at your phone. I’d love to tell you about the rest of the conversation we had but honestly, I can’t begin to remember. I was securely sitting in my pain cave. The calves and quads were talking to me but I just kept telling myself, “I GET TO” do this. We finished at 2:39am, said a few words to each other, said goodbye via the fist bump and quietly looked forward to the 6am run when we knew we’d be joined by a few more guys.

I dropped Olaf off, had a snack, salt water, shower and got to sleep in the guest bedroom. Oh wait, head fake…no sheets on the bed so let’s try that sequence again. I drop Olaf off, had a snack, salt water, shower, made the bed, salt water, lay down on a tightly made bed. I caught a few Z’s and the alarm started talking at 5:30am, giving my body 2 additional hours of sleep! Fortunately, this prep time felt more like getting ready for a normal post so I chose not to take the struggle bus and settled for the drive filled with anticipation of seeing a few more friendly faces.

Run #6 and I was right. Pusher, Flat Tire, Italian Job, Tinker Toy, Spiderman, Shady, Vuvuzela and Gekko joined WWL, Reborn, Fish Sticks and I on the friendly grounds of Walter Elisha Park in Fort Mill. This was such a welcome change. We took off toward the Fort Mill Golf Club, made our way back with a brief tour of Whiteville Park, avoiding the “zipper” so many of us have become accustomed to (nice try Spidey) and rolled back in right as the watches clocked 4.02mi. Why 4.02? If you’re a runner, you’re likely familiar with the .01mi that can get cut off in the transfer of information from your watch to your tracking app. We weren’t about to have that occur now.

We got some good stretching in as the sun started to rise and the Boot Camp boys were getting after it for The Fort’s 9th Anniversary Convergence. We discussed soreness and solar panels. What, is that pairing not normal? Hmm, it was today. Back home for some Tailwind, a shower, a real breakfast and some coffee. The house is now alive and I’m choosing to treat this segment like a normal day…until 9:30am rolls around.

Run #7. And then it happens. It’s 9:30am, we now have kids in different directions and it’s time to get ready for the 7th of our 12 runs. This time, another trip to Allison Park but now, on the roads for our 10am mosey. We learned our lesson on the first trail run at this park and we weren’t going to repeat that. With heavy legs, Justin, WWL and I were off. It was a clean, uneventful 4mi. We did notice however, the heat was starting to climb and our 2pm run was going to be “special.”

Back to the house for the same recovery routine. Hydration and food, followed by a shower and rest. The temperatures are steadily climbing and it gets to 89 degrees quickly, which is less than ideal. The 8th run takes us to Cherry Park in Rock Hill where Reborn was leading an F3 Dads workout. You know, since running this much isn’t enough, he should definitely Q a workout. He never misses an opportunity to give back so it wasn’t a complete surprise. As for the rest of us, Justin, WWL, Fishsticks, Walker, Gekko and I took 3 laps around the mostly-shaded path at Cherry Park and that was that. 4 up, 4 down. This time however, I tried something for the first time during this run. After commenting about the tightness of my lower calves, WWL suggested I go buy myself some calf sleeves. If you’re not familiar with these, think of long, tight socks without the foot portion. The idea is that they help blood flow throughout your lower leg in order to minimize soreness and cramping. I bought a pair prior to this run and whether it was the placebo effect or not, my legs didn’t hurt as much as earlier runs.

As we were parting ways, this is where the conversation about the Springs Market pumpkin pie soft serve ice cream began. You see, WWL shared with us that his afternoon plan included just that, a trip to Springs Market for their new seasonal flavor. We all began to drool but let’s be honest, something far less tasty could have induced a similar response. My afternoon included a 1hr nap so call it a draw. Fast forward a few hours and we reconvened at the Greenway again for run #9 and what was to be no more than 4mi. After talking with Topham for a few, Justin, WWL and I embarked on what was assuredly going to be a quicker experience than before. The chatter was minimal, the scenery was nice and after 4mi, we were finished with our 9th run. Back to the house for PORK CARNITAS, a much-needed recovery meal followed by a movie (or most of it) with the family.

Overall, I was feeling ok. My lower calves were still sore but manageable. My ankles and smaller muscles in my feet were tight and my hips, man, my hips; they were making themselves known. That last part was what surprised me the most. I wonder if as my legs started feeling heavier, I was engaging my hips more, or, it’s just a lot of miles so of course it’s going to be sore. Regardless, I had to make sure I was taking care of them. I used the foam roller for a bit, got dressed, loaded up and made my way to pick up WWL. This time, we were heading down into Rock Hill to run with Reborn and Ponytail for the 10th run of 12. It was a 10pm run in Reborn’s neighborhood which consisted of blue driveway lights used to land planes, pitbulls that sounded like chihuahuas, pitbulls that actually sound like pitbulls, construction, coconut ice cream and world peace. All in all, it was typical conversation at 10pm on a Saturday night while trying to complete more physical shenanigans.

The run ended in his driveway and we celebrated by eating freezer pops, some even injected with Pedialyte…who knew? We stretched, shared discomforts and parted ways. WWL and I were on the way back home and he pulled out a sunbutter and homemade strawberry jam sandwich on Dave’s Killer Bread® and it was perfect. As he said, if we eat before getting home, it allows sleep to come faster. Brilliant!

With 1hr 45mins more sleep on the body, the alarm goes off while sleeping in the guestroom, which has become my dorm for the night runs. Fast forward through the typical pre-run routine, go pick up Olaf as he is our 2am running wingman and arrive at WWL’s house for the 11th run of 12, another Baxter tour with he and Justin. We made our way through an uneventful run discussing things like first concerts, being dropped while crowd surfing, first cars, jobs, high school sports and I don’t remember what else. Again we finished, bent over with hands on knees, and started to feel a little joyous at the idea of only having 1 run remaining. The tightness had set in but we knew the drill, stay focused with one foot in front of the other, walk some hills and keep moving. When our momentum stops, it’s twice as hard to get it started again. We parted ways again and began to look forward to putting a bow on this endeavor.

I arrived home to a still-quiet house, ate a little, rinsed off and raced to bed. 2 hours later, the iPhone reintroduced me to the 5 o’clock hour. Our 12th and final run was to begin at 6am at the Riverwalk in Rock Hill and I was quickly motivated, knowing we’d have more guys running (jogging really) with us for the final 4mi. I tried to stretch again, roll again and drink more salt water, again. I made my way out the door, into the truck and on the road to head to our final launch point and be greeted by some of the best guys you’d meet. In our circles, 4mi isn’t much but as we all know, they weren’t really there to log 4mi. These men were there to be a motivation by purely being physically present. They wanted us to know they cared and supported us in our effort to complete this challenge.

Rock Thrill, Winchester, Car Boy, Vuvuzela, Walker, Cobra Kai, Gekko and Topham joined Fishsticks, Reborn, Justin, WWL and I for the final trek. It was a 2mi out and back along the paved path running parallel to the Catawba River. It was dark at 6am for run #12 but it was so cool to hear the river flow over the rocks and all the sneakers hitting the pavement. This was a great reminder for me that no matter how alone I feel, whether running or otherwise, I’ve got men of high character, and many more outside those with me this morning, who have got my six. Men who care if I show up or if I don’t. Men who care about the choices I make and the words I speak. They didn’t have to say anything, I knew they cared simply by being there. I hope you too, have people in your life like that.

We got two miles out, the turnaround for this final run, then turned back. This is when I looked to my left, saw WWL and commented, “last 2mi here, brother.” He looked at me and said, “let’s get it done.” At the time, I didn’t understand the magnitude of that exchange and frankly, I’m fairly certain it didn’t sit with him as much as it did me. I was about to run the final 2mi of our 48mi challenge with the same man I ran the previous 46mi alongside. No matter the darkness of the night, or the heat of the day, if I followed WWL’s lead, I just knew things were going to be alright. He was a calming presence during a time I could easily spin myself into a ball of nerves. Thanks to him, I never had to run alone and deal with those nerves.

We made our way back, came across the “line” and I did as I typically do after long events. I dropped to the ground. In the distance, I heard, “Max are you ok.” In this group of men, I’m known as Maximus thanks to my high school mascot being a gladiator, so my name often gets shortened to “Max.” I responded, “Yeah, I’m good, just taking it in.” I was laying flat on my back looking up at the combination of a starry sky with a hint of sunshine and the men that encircled me talking and sharing memories. At that moment, I was present. I was present in the discomfort and in the accomplishment.

Several months ago, I had this feeling. This feeling that now was the time to complete this David Goggins challenge I’d thought about for a few years. Fortunately, I had a few other guys who were willing to do this with me. We started at 10am Friday morning and proceeded to run 4mi every 4hrs for 48 hours. This meant we ran 48mi over 48hrs. And as I lay on the ground having just completed what we set out to complete, I felt joy. It was now about 7am on Sunday morning and the event was in the rearview mirror but not without the memories and the soreness.

I hope there is a challenge out there that you’ve been thinking about. I hope you think about why you’ve put it off and what it would take to give it a try. Whether there is a medal and a finish line or “just” the knowledge of completing something you had to train for, there is a discovery in the training process. Don’t become so focused on the finished product that you neglect the steps along the way. Steps are where true growth happens and those same steps could include sharing dreams of pumpkin pie soft serve ice cream. Don’t miss the teaching that pain can provide and please, don’t miss opportunities to be present with those around you.

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Threefold Cord

Thank you to the 11 total PAX who showed up to The Fort on this fall like gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Grinder for allowing Johnny Utah and YHC to lead this morning.

WARMUP

We began the morning led by Jonny Utah with a quick mosey to the front corner of WEP where we started off with some Side Straddle Hops and Low Slow Squats. Then we quickly moved into the THANG.

THE THANG

From this point on Johnny Utah led us back and forth across the front of WEP stopping at each front corner for a series of exercises at each corner. I lost track of how many times we went back and forth and what exercises we did, but I learned some new exercises today.

This took us to a little after 0700 and Johnny Utah handed it off to YHC.

Since Johnny Utah had mentioned to YHC he was going heavy on running and pain stations, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the amphitheater to welcome it to the men of F3 The Fort . YHC asked the PAX to circle up and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.

Then we lined up at the back edge of the field at this hill. We then did 7’s with Burpees and Bombjacks. After that we took a short mosey to the COT for 6 Minutes of Mary to finish off the 30 minutes.

This morning was full of beautiful weather, mumblechatter, and fun. What you want to have at any F3 Workout.

NMM

Over the past few weeks, I have had many brothers struggling through many different situations. From COVID, to death in families, to dogs dying. This has me and other brothers relying on the power of prayer and support.

This is my challenge to you men today. If you are struggling, do not do it alone. Do not isolate. We as men tend to feel like we must be the strongest with can be without any help or assistance. If you are struggling reach out to a brother or all of us brothers. Be aware that you have men who will act when requested.

Post it on social media, send a text, make a phone call; whatever you do, reach out. We are all better together and not apart.

Aye!

Ecclesiastes 4:12 ‘And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

9/11 Patriot Day WOD on Labor Day (9/6)-NAFO 0530-0730

The Fort Anniversary-Sept. 17-Details coming.

Goggins 4x4x48 Challenge-Sept. 17-19-See PreBlast for Details

The Sweati – Sat., Oct. 2 at 0630 – Start at Ft. Middle School

FM Care Center Lawn Care

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and Longshanks lifted them up.

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Burden Sharing

Thank you to the 3 other PAX who showed up to Bushwood on this beautiful gloom to share in some great fellowship and a little fitness. Thank you to L-Train for allowing YHC to lead this morning.

WARMUP

We began the morning with the following in cadence without the bells: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Peter Parker Peters, Merkins, and 10 6-Count Burpees.

THE THANG

After the warmup we began what is known around F3 Nation as Pearls on a String. Basically, we took a mosey (quick one) and stopped every so often for a round of some exercises (mostly in cadence) called out by YHC. We attempted to impact every muscle group each time we stopped.

Stop 1: Merkins, Static Lunges (each leg), Carolina Dry Docks, LBC’s.

Stop 2: Diamond Merkins, Static Lateral Lunges (each leg), Pike Presses, V-Ups.

Stop 3: On the Bleachers: Irkins, Dips, Step-Ups, Derkins.

Stop 4: Each PAX performed 10 pull ups while everyone else did burpees until all PAX completed their pull-ups.

Stop 5: At the Wall: 5 Squats on one side of the wall, jump over the wall, 5 Merkins on the other side until 0550.

Then we moseyed up the .25 Mile hill behind the football field stopping at each streetlight to perform 5 Burpees.

This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.

NMM

Yesterday I received an unexpected phone call from a brother in F3 The Fort asking me a question. He asked, “How can we help?” What he was asking about is way too long to put into a BackBlast, but just to know that he and others are there to help me is one of the most important aspects of F3 to me, if not the most.
I challenged the PAX today to not carry their burdens alone. We are not meant to bear the weight of everything we put on ourselves. Be vulnerable and share your burdens with others and take the burden off of someone when you know they need it.

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel

The Sweati – TBD.

FM Care Center Lawn Care.

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and YHC lifted them up.

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1776 Patriot Games

8 men decided to do the hard thing Monday morning after celebrating the birthday of this great nation. Here’s what we did:

1776 Patriot Games

  • 1776 Yard Run (1.01 miles)
  • 100 Merkins
  • 100 LBCs
  • 100 Moroccan Night Clubs
  • 100 Pullups
  • 100 Squats
  • 100 Mountain Climbers
  • 100 Lunges
  • 100 Overhead Claps
  • 100 Dips
  • 100 Leg Scissors
  • 100 Step Ups
  • 100 American Hammers
  • 100 Shoulder Taps
  • 100 High Knees
  • 100 Side Straddle Hops
  • 100 Yard Bear Crawl
  • 76 Burpees

NMM

We are blessed to have the opportunity to do hard things, not out of obligations to survive, but out of choice. Amongst many others, we have the freedoms of religion, speech, press, assembly, and petition. We have the right to assemble in the Gloom and to close our workouts in a prayer of our choice. As we celebrate 245 years of independence from Great Britain, let us not forget who we are, where we come from, and the legacy we will leave behind. The average person will influence 80,000 people in their lifetime. That influence starts first in your home with your family, then your community, place of worship, workplace and so on. As this country was started with a declaration, make a declaration today to be a positive influence for the world…starting first in your hearts and homes.
Aye!

Italian Job

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Humble Pie

7 men braved 18 degrees this morning at Alcatraz. Here’s what we did:

The Thang:

  • 25 SSHs (IC)
  • 25 Imperial Walkers (IC)
  • 15 Low Slow Squats (IC)

Mosey to Anchorage Lane

Once we arrived at the bottom of the hill of Anchorage Lane, Reborn told us the plan. We were going to Partner up.

Partner 1 was to Nur up the hill and run back down while Partner 2 performed exercises in a modified Dora. Then flapjack.

The exercises at the bottom of the hill were:

  • 100-Diamond Merkins
  • 200-Double Count Lunges
  • 250-Squats

Mosey back to the park

This took us to a little after 0700 and Reborn handed it off to YHC.

  • 10 Burpees
  • Run across the parking lot and return
  • 10 LBCs (IC)
  • Run across the parking lot and return
  • 9 Wide arm Merkins (IC)
  • Run across the parking lot and return
  • 8 American Hammers (IC)
  • Run across the parking lot and return
  • 7 Mac Tar Jais (IC)
  • Run across the parking lot and return
  • 6 Boxcutters (IC)
  • Run across the parking lot and return
  • 5 Sphinx Merkins (IC)
  • Run across the parking lot and return
  • 6 Flutters (IC)
  • Run across the parking lot and return
  • 7 Tempo Merkins (IC)
  • Run across the parking lot and return
  • 8 Freddie Mercurys (IC)
  • Run across the parking lot and return
  • 9 Merkins (IC)
  • Run across the parking lot and return
  • 10 Big Boy Sit-ups

Mosey around the Park

  • 20 Low Slow Squats (IC)
  • 20 Narrow Squats (IC)
  • 20 Calf Raises (IC)
  • 15 Irkins (IC)
  • 25 Dips (IC)
  • 10 Derkins (IC)
  • 15 Overhead Claps (IC)
  • 25 MNCs (IC)
  • 15 Seal Jacks (IC)
  • 1 Minute of Flutters

NMM

My pastor posted a message to Twitter yesterday that I found worthy to share.

“God chose to be born as a pauper, not a prince. In a stable, not as a superstar. As a servant, not a celebrity. What does that tell us about how important the Lord thinks humility is?”

In the age of coronavirus shutdowns, celebrities have taken to social media to say, “we’re in this together” from their palatial estates. Their messages have grown stale as people realize how out of touch celebrities are. Their self-absorbed, self-conceit is the exact representation of what we aren’t to be.

We are called to live third – to put God, family, and others before ourselves. When we get the order backwards, we crash and burn. As High Impact Men, we are bound for success. When we succeed, we must remember to stay grounded and stay humble. Keep close to your brothers and keep them in check. Allow them to keep you in line. We are actually in this together.

Aye!

Italian Job

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Beatdown at #TheFort

10 Forters and 2 Milkshakers in #TheFort COT. Longshanks and YHC split the #TheFort Q. I knew that my weinke would be a bit easier than Longshanks’, because he’s a beast, so I took the first half.

Jog around the parking lot and to the Municipal Lot near the railcar for the warmup.
10x SSH
10x Imperial Walkers
10x Hillbilly Walkers
10x Tempo Squats
10x Tempo Merkins
10x Mountain Climbers
Honeymooner
Downward Dog
10x Peter Parkers

A quick jog to the scent of bacon and we played 4 corners. Improper Pig to Fort Mill Animal Hospital to The Cutting Room to Hobo’s.
Round 1: 10x Monkey Humpers and 10x Carolina Dry Docks (every other stop)
Round 2: 10x Merkins and 10x Big Boy Situps
Round 3: 10x Flutters and 10x Rosalitas

Another jog down Academy Street to Fort Mill Church of God for some partner Dora.
100 Merkins
200 Dry Docks
300 Squats

Longshanks gave us a minute or two to stretch/recover for his beatdown.

We had 2 options: 1)includes burpees or 2)includes burpees The consensus was option 2 (Bounty Hunter tried to convince us Option 1 would be better).
Uggggg
To the Hill for some Burpee Repeats
Bottom of hill for 10x Burpees
Top of the hill for 10x Burpees
Bottom of hill for 9 Burpees
Top of hill for 9 Burpees
All the way down to 1 and 1.

I definitely modified to deconstructed burpees and still Tesh lapped me a couple of times. I’m pretty sure he did an extra 50 Burpees.
We had time for a few sets of Ab exercises: Dying Cockroaches, Gas Pumpers, and Big Boy Situps and then a slow mosey back to COT.

NMM: Work hard and do your best. My F3 brothers are inspirational and push me to work harder. For that I am extremely appreciative. I lift each of you up daily and give thanks for our time together.

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Death by Nur and a visit by Dora, Jack Webb & Dan Taylor

Thank you to the 16 other PAX who showed up to Alcatraz on this beautiful gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Trucker for allowing Longshanks and YHC to lead this morning.

WARMUP

We began the morning led by Longshanks with the 10-Bombjacks because Dark Helmet said something that was on the verge of crossing the line, although it was before the workout. Then we took a short mosey down to Anchorage Lane.

THE THANG

Once we arrived at the bottom of the hill of Anchorage Lane Longshanks told us the plan. We were going to Partner up. Partner 1 was to Nur up the hill and run back down while Partner 2 performed exercises in a modified Dora. Then flapjack. The exercises at the bottom of the hill were: 100-Dbl. Count Lunges, 200-Squats, 250=-Calf Raises, 200-Monkey Humpers, and 100-Burpees.

This took us to a little after 0700 and Longshanks handed it off to YHC.

Since Longshanks had mentioned to YHC he was going heavy on legs and burpees, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the baseball field. YHC asked the PAX to line up in 4 columns and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.

Then we lined up at the edge of the field. We then did 7’s with Burpees and Bombjacks to finish off the 30 minutes.

Once we arrived at the COT Gears led in a quick session of Dying Cockroaches to complete the hour. This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.

NMM

Our Nation and world have been rocked recently with multiple crises. Coronavirus took over in late March and we are still dealing with the effects. We have seen cities, towns and communities torn apart as racial tensions have risen. Our public figures are constantly attacking each other for their ‘inabilities’ just to either gain or keep power. It seems as if we are coming apart at the seams. All of these and many more can cause stress in everyone’s lives and we are all affected.

The question and challenge I have for you today is who or where do you turn to for peace. Not a peace like the end of war peace or happiness. This term is thrown around way too much to where people just don’t understand the true meaning of it. This peace can be easily lost.

I am talking about the inner belief that you are truly at peace with yourself, the world around you, and SkyQ. For me this is a peace that you can only achieve through the blood of Jesus Christ. With this peace you are able to face the world that seems to be crumbling around us and not be shaken. Because this peace is given to us by God through his son and strengthened each day through the Holy Spirit. Seek this peace and if you don’t have it, feel free to discuss it with YHC and I will share with you.

I challenge all PAX to seek that peace, whatever it may mean to you so when tribulation comes, as it has, you will not be shaken. Seek a peach that can overcome the evil of this world and keep your keel straight.

John 16:33 ‘I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.’

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel

The Sweati – Sat., Aug. 15 at 0600 – Start at Colosseum

Meals on Wheels – Contact Change Order

FM Care Center Lawn Care

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and Longshanks lifted them up.

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Heart Change to Make Change

Thank you to the 11 PAX, including YHC, who showed up at Minnow Pond on this ­­­­­­­moist humid gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone.

WARMUP

We began this workout by sharing the F3 Core Principles and the F3 Disclaimer. Then at 0514 Longshanks led us in the Pledge of Allegiance.

The warmup included the following in 5-Merkins in Cadence, 20 Jump Lunges OYO (10 Each Leg), 10 Flutters in Cadence. YHC then gave the route and plan to all and we began.

THE THANG

After this everyone was pretty much warm, we began the thing. The Prelude was to head up Main St. to the corner of Academy St. and turn Rt. The route was down Academy St., Left of Withers St., Left of Tom Hall St., Left of Main St., and Left on Academy St. until we were complete with time.

YHC asked the PAX to stop at the four corners (Fort Mill Church of God, Fort Mill Town Administration, Fort Mill Animal Hospital, and Fort Mill Police Dept. parking lots) and perform the following exercises at each location:

10 Merkins, 20 Jump Lunges (10 Each Leg), 20 Flutters (Dbl. Count), and 10 Burpees.

Then we headed back to the COT where YHC shared from the heart a little.

All men did an awesome job this morning. Great work was displayed by all. Thank you again for joining YHC and Longshanks this morning.

NMM

This past Saturday there was a discussion in the Region about the current situation we are experiencing in our country. The unfortunate thing is that this current situation is not current. It is ongoing and has been since the beginning. People are different, but the issue is the same. I am not talking about the beginning of the founding of our country. I am speaking of the day Adam & Eve decided to eat of the fruit. Since that day, man has been dead, and his heart has not been right.

Ephesians 2:4-10  ‘But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ-by grace you have been saved- and raised us up with him and seated us with him in the heavenly places in Christ Jesus, so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus. For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.’

Paul was speaking to the church of Ephesus and to us in the beginning of this passage concerning their state prior to salvation, and then explained their state after Christ. This passage has been resonating with YHC over the past few weeks. God has shown us mercy and given us grace through Him. And because of that we have been ‘raised up’ from the dead and seated us along with Christ at His own right hand.

What we are experiencing in our world is a display of the state of man without Christ. Without change in the heart, no change in the world can happen. Policies may be changed; reforms may occur; the world may feel different; but will it be different without the changing hearts of man? The things of this world will rust and fade away, but the things of Heaven will last forever.

My challenge to you today is to look first at your heart. Not what is around you, but what is inside you. If you are not spiritually alive, then things may appear to be changing, but they technically are not. Once you have made that heart change, you can be a part of the real change that must occur in this world. A change in the direction of where we should be heading and need to be heading. The direction of Christ.

Once you know your heart is right, then I challenge you to go out and love others as you love yourself. If you love others in this manner, you will want to serve them, and by serving them they will respect you. Show love and be blessed.

If you do not know how to make this Heart Change for yourself, please let YHC know and we can discuss further.

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Hog & Coyote this weekend in Rock Hill. See YHC or Honeypot for info.

F3 The Fort Convergence – July 11 – Location TBD.

Cutting Grass at FM Care Center – Speak with Corruption for details.

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and YHC lifted them up.

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Dropkicked at The Rock

BAOPS. It’s an acronym  that Trucker has been pushing, almost devoting himself to, with regard to the AO, Alcatraz, he now oversees. If you’ve been living under a rock for the last several weeks, let me enlighten you on Tega Cay’s own “Rock.”

Rather than being on its own island, our version of Alcatraz is almost at the end of a peninsula. Rather than water with treacherous currents, our version has streets with treacherous hills.
Just as you have to plan some extra time to get to THAT Alcatraz, you also have to plan some extra drive time to get to our version of Alcatraz…it’s way down TC Drive.

When Alcatraz Federal Penitentiary was in operation, it housed the hardest, most notorious criminals of its day. In Trucker’s verbiage, BAOPS stands for the “Baddest Area of Operations (AO) for Pain on Saturday.” Consistent with the last several weeks, some of the most hard-charging PAX from The Fort & Rock Hill (The Rock-how fitting) posted at Alcatraz this morning. Some even thought they rolled up on a convergence when they drove in with all the cars.

21 PAX (welcome Suplex) joined Router & YHC for a total of 23 to embark on a twist of a workout this morning. It’s been a minute since we’ve had Router post with us but consistent with our memory, he was prepared to bring it. After we were disclaimed and he shared with us his plan to put us through some conditioning (as part of the strength & conditioning workout), we took off for a warm-up mosey, ultimately leading us to the top of “the hill” on the back side of the park. This time however, we’d be going the other direction.
So here’s the deal, we’re running segments, of which there are 3. Segment 1, you’re running to your “pukey” limit. You know what that is; the place you get to where you’re about to splash. Yeah, get in that zone. Run it to the stop sign just past the Firehouse and do a recovery run back to the start. Then pukey-limit run to the stop sign and run to what amounts to the trail entrance just past the COT parking lot and recovery run the remaining trek back to the start. Now, pukey run that whole thing. Oh no, then….do a few more of those segments again but honestly, this is where the wheels started to come off as the PAX spread out and nobody was exactly sure what to do next . So, some ran more, some did some mary and some picked up the six. Yup, just as planned.
Then…oh dear Lord, this is where we take it to the next phase and you think your heart is going to pop out of your eye socket. Router takes us to the bottom of the hill, yes that hill. He explains his plan for 30/60/90. Fortunately, we never made it to 90 but nevertheless, when he says GO, we’re to take off up the hill, running for 30 seconds until he says stop. Yeah, that was tough but he made us go back down the hill to do the 60. Run up the hill and keep running for 60 seconds. Now that was B-RUTAL. Fortunately it was now 0701 and it was time to hand off to Maximus for the strength portion of the strength & conditioning.

With Max on Q, we would slow mosey (oh, thank you) back to the parking lot, pull a Switzer at one end and drop to a plank (ala Honey Badger). Next up, a nod to a USMC Serviceman named Cpl Albert (Bert) Gettings, 27, of New Castle, PA. Yup, we’re doing a modified BERT. If you’ve never done the real Bert, go give it a run and recap it to me afterward. Cpl. Albert Gettings was killed in action Jan 5, 2009 while conducting counter-sniper operations in Fallujah, Iraq. He was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force out of Camp Lejeune, NC.

HERE WE GO!!!
25 Burpees
50m Bear Crawl to the other end of the parking lot
50 Hand-Release Merkins
50m Bear Crawl
80 Walking lunges
Bear Crawl back
50 Squats
50m Bear Crawl
80 Carolina Dry Docks
50m Bear Crawl
Mary til the six is in

In closing, please do yourself a favor, push yourself to do something more challenging than what you thought you were capable of. Not just in the 1st F although that is a great start, but in the 2nd & 3rd, too. This world needs it now and frankly, you’ve been built and called for this. Do not be a wallflower.

Announcements: Gears starting a new hard-hitting AO this Monday, 6/1. Classroom Ready partnership oppty coming soon from Bonsai, Q-Source is for everyone, AO’s opening back up week of 6/8, big ‘ol convergence 7/11 and several other announcements.

Prayer Request: PAX going through job/life transitions. Our country always but especially now with community tensions. Health of family/friends.

SYITG
Router & Maximus

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