Chix at the Brix


YHC has the Q three times this week, starting with BC. I’m no professional, I just know that if I’m not the Q, I’m less likely to show up. So in an attempt to give Beastie Boy a break from Qing BC all the time, I decided to lead it off.

Upon arrival to the parking lot, YHC and Beastie noticed Coxswain jamming out and getting pumped up in his car. After some further investigation and closer listening, it was established that he was in fact listening to Maroon5. 😑

Pax gathered around the flag and began to get better.



SSH – IC x20

Love Me’s – IC x20

Imperial Walkers – IC x15

Gorilla Humpers – x25 OYO



Indian run to parking lot to gather coupons.

Pax lined up with blocks at the first light pole for a good AMRAP session.

Pole 1 – Big Boys w/ block x10, 9, 8…

Pole 2 – Flutterkicks w/ block over head (2 count) x10, 9, 8…

Pole 3 – Block merkins x10, 9, 8…

Pole 4 – Overhead Presses x10, 9, 8…


Judy and Hans were talking some smack in the chat last night, so they were looking to shut each other down this morning. Stepshow had Judy struggling to keep up, while Hans followed behind Judy, but not by much. Although Judy only posts to give people crap, he did get pretty worn out, so I felt accomplished in my Q.

We followed with Devin Hesters (minus the coupon) down and back, then Indian run back to the flag.


Carolina Dry Docks – x25 OYO

Reverse Crunches – x25 OYO

Hartsville Hammers (2 count) – x25 OYO


were all leaders in some capacity, whether it be work or in our families. We need to start putting aside our own desires and show more compassion, just as Christ does for us on a daily basis.


Thanksgiving without the turkey Q


  • Gerkins (Groiners w/ 10 merkins between leg switch)
  • Sad version of an Indian run to Playground

**The Thang

Each person grabbed a sandbag. 5 min rounds.

[Station 1]

  • 5 Pull-ups // 10 Lunge Pulse each leg w/ bag

[Station 2]

  • 10 Squats w/ bag // 10 Merkins (alternate hand on bag each set)

[Station 3]

  • 21’s // 10 Bag Boys


  • Freddie Kruegers (3 count Freddie Mercury’s IC w/ 6 inch hold)
  • Indian run back to AO


Updates: Mumble chatter. Keep making an IMPACT.

Prayers: Stallion’s M as he heads into new job training. Consumed’s lighting operator’s daughter.

Romans 12:1-2

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good,

pleasing and perfect will.”

Hebrews 13:15-16

“Therefore by Him let us continually offer the sacrifice of praise to God, that is, the fruit of our lips, giving thanks to His name. But do not forget to do good and to share, for with such sacrifices God is well pleased” (

Worship – remember to worship him first each day. He is in every decision we make, every conversation, every step and every breath we take. He deserves a lot more than we can give but I think one of the most powerful things we can offer is our thanks. Worship is thanksgiving. We are not where we are without him..we are not who we are without him. Wake up early, remember God’s mercy for us, ask the Lord what he has for us today. Conforming to the pattern or this world can be the pattern of ourselves or our agendas…When we stop and give thanks and listen, we can much more clearly test and approve his will.


Harder AND Smarter Q


  • 15 – 3 count SSH in candence
  • Mosey to block pile and grab 2 bricks and a block.
  • 15 – 3 count Shoulder taps in cadence
  • 4 Groiners w/ 10 Merkins before alternating legs. Held plank other leg called.

**The Thang

5min rounds doing as many times through supersets as possible. Time called after each round and we dropped and did a core exercise together then switched.

[Round 1]

10 Back Squat

15 Sec Squat hold @ 90 degrees

20 Curls

  • 50 LBCs – Hold 6 inches until everyone finishes and Q calls recover

[Round 2]

10 Thrusters

15 Bent Rows

21’s (7 lower, 7 upper, 7 full)

  • 50 LBCs – Hold 6 inches until everyone finishes and Q calls recover

[Round 3]

15 Lunge Pulse (each leg)

20 Merkins


  • 150 chest presses


In a nutshell, don’t just get by with doing things half a$$. Whole a$$ everything  you do or don’t do it. Work smarter AND harder. Iron can’t sharpen iron if it acts like a piece of tin foil.


F3 Hartsville 30-Day Challenge – IMPACT

IMPACT – Forcible contact to strong effect

This is the F3 definition of IMPACT.  In essence it means taking ACTION that has effect on others or the community around you.  It is a VERB. It requires something of oneself without the promise of immediate return to oneself.

The next F3 Hartsville 30 Day Challenge is all about IMPACT.  If you accept this challenge then starting August 1stfor the next 30 days you will each day DO something that makes a positive IMPACT to someone other than yourself.  Not an absolute, but try your best to stay anonymous from the person(s) you are IMPACTING.  The range of ACTION can be anywhere from picking up trash at your AO, paying for the meal of the person behind you in the drive thru, to donating $10,000 to a local non-profit.  The size of the ACT does not matter it is the posture of our hearts we are exercising here with the giving of ourselves while getting nothing in return.

Yes…there will be a chat.  Each day you make an IMPACT you can simply comment “IMPACT” on the chat or if you wish to share what it was you did that is fine too as long as the person IMPACTED doesn’t know it was you.

So…this is truly a challenge for everyone, even you Bench Warmer!  Regardless if you’re traveling, regardless of your work schedule, regardless if you’re injured…everyone can make an IMPACT.

HC to Divac to be added to the chat.


Tour de Hartsville – 30 Day Challenge

Tour de Hartsville – 30 Day Challenge

There are 13 workouts in Hartsville on any given week.  Yes Barfly, Happy Hour is a workout.  Sorry Paperboy but whatever you and Coxwain do on Sunday afternoon needs to stay in the woods.

There are 13 “registered” workouts for which each Pax has an opportunity to post on any given week. Your challenge over the next 30 days…go to all 13.  Not 12, 13. Not all but Revolution, ALL.  Not every one except Act Like Men…EVERY WORKOUT.

This means you’ve got 30 days to:

  • Tell your M you need to post at two evening workouts over the next month. I’m sure she’ll understand.
  • Sike yourself up enough to go to Currahee – rucks are suggested but NOT mandatory. He’s a man who wore a dress to his 2nd F3 workout…it aint that bad!
  • Plan your outfit and funny quips for the show that is The Clinic. The resident DOTW is sure to make you feel welcome
  • Talk yourself out of the lie that Act Like Men is not for you cause talking about something other than burpees or Stallion’s gross toe just isn’t what you signed up for!
  • Pull out your speedo and get to the YMCA one Monday morning to play marco polo with Klinger or Red
  • Drop the “I don’t run” excuse and check out Prefontaine – they don’t mind if you walk most the way. That’s what Skinny Pete does!
  • Finally hit the Temple and show Bowtie what a real merkin looks like

The point is 30 days is plenty of time to cut the excuses and get out of your comfort zone and GROW. You never know…you may just become a regular at one of these new workouts.


  • Start date is Monday, June 18
  • If your in HC to Divac and he’ll add you to the chat
  • When you post to a new workout let the group know
  • You must go to EVERY workout at least once

“Registered” workouts below:

Monday Tuesday Wednesday Thursday Friday Saturday
Brick City x
S.O.S. x
Farsight x x
War Zone x x
The Clinic x x
Gridiron x x
Revolution x x
Act Like Men x
Temple (early or late) x
Happy Hour x
Currahee x
Prefontaine x
Convergence x

Memorial Day Murph


Official Murph (time limit 60 minutes) named for Lt Michael Murphy

  • 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • 1 mile

With 20# weight vest

Running Options

  • 2 laps around ymca block = 1 mile
  • 6 laps around burry park field = 1 mile
  • Run to Lawton Park and use their monkey bars =1 mile each way
  • Rabbits can run to Farsight and use their monkey bars = 1.8 miles each way

Break sets/laps up any way you like.

Modify: Assisted pullups or dips on a bench

If finished early, start on the following until time is called:

  • 100 burpees
  • 100 4-count flutter kicks
  • Run laps around Burry Park


  • Count-o-rama
  • Name-o-rama
  • Devo (Radar)
  • Pledge of Allegiance


On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.


Christmas in April Pre-Blast

Here’s the details:

Date: Saturday, April 28

Time: After Convergence (coffee and biscuits will be provided)

Place: From WarZone to 616 Howard St.

Directions: Take 6th St to Marion Avenue. Right on Marion. First house on the right just after Pride Park. (This is the back of the house)



We are going to be replacing 6 windows, 1 exterior door and 3 door locks for Dolly Wright and her husband. She is as sweet as a 50# bag of sugar, and I can’t wait to help her out. Their home is old and breezy. New windows will provide better insulation than the plastic she has tacked up over the original windows. Currently her back door is an interior hollow core door, which provides zero security and not much more insulation value. Her front and rear doors have no deadbolts and old handles. Her bathroom door has no handle at all. #awkward

Tools: Hammer, flat bar, screwdrivers, level, pliers, cordless drill, sawzall.


Donkey Lips put us on to another project that is just down the street. There is a 100+ year old cemetery at the end of Marion Avenue that was literally covered up by trees and undergrowth. Volunteers have begun to bring it back to where it should be, but now they need some heavy lifting. F3 is tasked with laying a thick bed of mulch over the entire plot of land to kill off the vegetation. We need strong backs and weak minds.

Tools: Wheelbarrows, shovels, rakes, pitchforks, pruning shears, maybe a chainsaw or two.


F3’s mission is to plant, grow and serve  small workout groups to invigorate male community leadership. Service is a major component of leadership. It is one of my burning desires to build bridges. Across race, age, creed, nationality,  basically any gulf between “US” and “THEM”. Working on these projects gives “us” a huge opportunity to reach “them”. How many sad clowns live within a 1000′ radius of these two projects? How many lives can we impact by leveraging a little bit of our time to help others?

Join us. Sign up and show up.



Prefontaine Minus Running Plus Blocks

CONDITIONS:  48 degrees and misty

WARMUP:  Sandbag Indian Run to playground



Pax were divided into 3 stations.  For stations 1 & 2, pax picked a number and had to do that many reps every time they rotated to that station.   For example, Groundblind picked 12 pull-ups and 40 merkins and that was the number he had to hit each time.  Since we did about 8 rounds, he did 88 pull-ups and 320 merkins.

Station 1 (Pull-ups)

  • Regular pull-ups for all rounds except one. Burpee pull-ups for that one round.


Station 2 (Merkins)

  • Each round, a different variation of merkins were done (1 hand on block / one hand on ground, a block under each hand, derkins, wide arm, diamond, etc.)


Station 3 (Varied)

  • Different exercises for different rounds. Exercises included:   bench dips with feet on block and sandbag in lap, overhead block press, block curls, and jump lunges.


Partner Sandbag Big-Boys / Burpees:  Partner 1 knocked out x25 big-boys with sandbag across chest.  Partner 2 did burpees until partner 1 knocked out x25.  As a team, complete x100 big-boys.


Partner Sandbag Carry back to AO:  Run with sandbag passing it off to partner when tired.



F3 Oyster Roast this weekend

MudRun coming up (sign up)

2.0 Campout 4/28 (@Norris Farms)



It has probably been a couple of years since I have been to or Q’d Brick City.  Planning a Q with no running was a bit foreign for me.  Seemed sinful, but sometimes you just have to step out of your comfort zone.

T-Claps to the team of Stallion / Benchwarmer who somehow finished the x100 sandbag big-boy/burpee thing first.    Coxswain said he had never in his entire life been so disgusted.

Fresh off a victory, the stacked team of Stallion/Benchwarmer held the lead on the partner sandbag carry 3/4 of the way through.  Understanding exactly how Coxswain felt, I shifted gears to get a Stallion/Benchwarmer kill and then passed the sandbag back to Groundblind who runs about a 5 minute mile carrying a sandbag.  Before I could even smile to enjoy what I knew would be an easy victory, Southern Bell shoots up to the front out of nowhere….must have been one of those “athletes” at The Citadel.  It was at that point, Groundblind and The Bell raced side by side before Groundblind pulled ahead for a narrow victory.   T-Claps to Southern Bell for picking right up where he left off at Prefontaine……yet another 2nd place victory.  No shame there man, those guys are no more than 20 years older than you.

T-Claps to Beast Light who drove to pick up The Stallion just to make sure he came to the workout.   Not sure who much bologna that cost you to bait him out the front door, but great job.

T-Claps Benchwarmer for making it out despite suffering from sunburned feet and Speedo rash following his spring break “singles” cruise.

One random backblast addition involves Clinic di#kh@ad Woodchip.  As we are near finishing up over at the Playground, Woodchip  drives by slowly in his typical sarcastic way.  Benchwarmer mumbles, “a@@hole”.   After the workout is over, I am at the playground with truck full of blocks  and sandbags.  Woodchip drives by again and even slower this time.  Not believing he wasn’t stopping to help me, I threw  my arms up and yelled, “What the hell?”  In texting with Woodchip  later on in the morning, I learn he slept in and was no where near Byerly Park.  Oops!


When I was at The Citadel, the upperclassmen tried to break you your entire Knob year.  One of the ways you get through it is by leaning on your brothers.  Like with F3, you develop close bonds with guys when you go through tough things together.

One group we did not get all that close with were the athletes (minus golfers like Lukie).  You see, knobs had to eat in the mess hall sitting on the front 3 inches of your chair, being screamed at when you could not recite some knob knowledge you were supposed to memorize, and barely getting a bite of food.  While we were being traumatized and starved, the athletes were upstairs eating as much as they wanted in a relaxed atmosphere.  When regular knobs went back to the barracks after class to be harassed by upperclassmen, athletes (except for Lukie) were hiding out in the athletic buildings taking naps.  When we had SMI’s (Saturday Morning Inspections), athletes conveniently had “weight lifting sessions”.  As you can imagine, there was often some resentment there and the bond between classmates was nonexistent.

As we began our Sophomore year, there was a fellow football playing classmate who out of the blue became militaristic and somehow got rank.  He was into it and began “leading” (bossing everyone around).   Now, we liked the guy, but we had no respect for him.  He had done nothing our entire knob year.  He was the guy on a GoRuck who won’t put down the flag while his teammates are struggling to carry the heavy weight.

F3 is in a sense like The Citadel.  Respect is earned.  Someone who is not respected will not be followed.  You cannot try leading on GroupMe and not come to the workouts.

All of us have probably made someone better physically.  Maybe you are the fit guy others look up to and work hard trying to be like (Not you Stallion.).  Maybe you come out and work hard pushing the guys beside you.  Now, it pains me to say this, but I don’t think God cares how fast I run or how many merkins I can do.   What he does care about is how we influence people through our faith.  You can get up in front of the guys and lead a devo, but in order to be respected and for your message to sink in, you have to practice what you preach.  The guys know who lives it and who hypocrites it.  If you don’t think you have influenced some guys through your faith, you need to ask yourself why and then figure out how to change that.



respectfully submitted by Bowtie



F3 Hartsville 3 Year Anniversary Shindig

Come one, come all!  Those who attended last year remember (if you didn’t hit the keg too hard) the fun we had shucking oysters and laughing at Tater Salad as he emceed the awards presentation.  Those of you who weren’t a part of this crazy thing we call F3 Hartsville last year, come get some great 2nd F with us this year.


A party for all of F3 Hartsville AND the families of F3 Hartsville

Instead of oysters (since mid-April is a little warm for those), we will have lowcountry boil and BBQ for those who don’t eat seafood.  Libations will be provided by our very own Barfly.  Just bring an appetizer and yourself, your M and you 2.0s.  That’s right!  It’s family friendly.  And a great way to be able to recognize your fellow PAX in public while not wearing sweaty workout clothes.  It’s also a great way to get to know each other for something other than farting during flutter kicks!

Awards.  I did mention awards.  Divac will be sending out ballots shortly for your voting pleasure.  Don’t feel too bad if you don’t win one.  I know it’s hard for some (IYAFYL), but be a man about it.


Saturday, April 14th 6:00pm. Come early to help set up if you can.


Casa de Last Rites.  1121 Pine Lake Drive, Hartsville


RSVP here by 4/7:  so we can know how many shrimp to get

Stay tuned for more updates as they develop!


Heavy Hands

Conditions: 36 degrees

YHC has missed a couple of workouts this year and wanted to make sure that I was getting back on track. There has been a lack of BC Q diversity since Paperboy was recovering from his “hip” surgery so, naturally, a strong leader had to step-up..enter yours truly.


Since I didn’t wake up until 0515, I had to make sure that I was properly stretched for the mosey over to the brick pile. We also had a few ruckers and I wanted to give them chance to get over there.

Reach-thrus – 15 IC


Mosey to Brick Pile

The Thang

PAX were instructed to grab a block and two bricks. Once we got to the circle we partnered up. Some PAX honor Paperboy by doing the Grey-man Walk, but that is a stupid workout. Instead, YHC asked everyone to do 10 Junkyard Dogs. There was an odd man out and FNG Southern Bell was looking like a lost puppy. YHC had already partnered with Chainsaw, but when I called out the exercise, he graciously allowed me to partner with the FNG. I believe his exact words were, “I’m not doing that $&%#!”

Next, we moved on to the main event.

First, we grabbed out bricks and did some Jack Webb.

The count was 1-4, 2-8, 3-12, 4-16 etc all the way to 10-40

After that, we moved to so heavy lifting. We grabbed our blocks and did the following exercises.

40 curls

30 Overhead Press

40 Chest-press

We decreased reps by 5 each time, with the exception of Overheads. YHC could only muster 30 reps the first go around so we continued to do 30 reps until we caught up with the other exercises.

Once we got do 10, we did 40 of each again instead of 5.

We put our blocks and bricks up and moseyed back to the parking lot.



DEVO:  I did a summarized version of the speech at the end of Black Panther.

“In times of crisis, the wise build bridges while the foolish build barriers”.