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

COT

  • 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.

4

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)

THE THANG

PROJECT PANE

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.

PROJECT COVERUP

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.

THE BIG PICTURE

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.

Aye!

3

Prefontaine Minus Running Plus Blocks

CONDITIONS:  48 degrees and misty

WARMUP:  Sandbag Indian Run to playground

 

THE THANG

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.

 

ANNOUNCEMENTS:

F3 Oyster Roast this weekend

MudRun coming up (sign up)

2.0 Campout 4/28 (@Norris Farms)

 

MOLESKIN:

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!

DEVO:

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

 

6

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.

What:

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.

When:

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

Where:

Casa de Last Rites.  1121 Pine Lake Drive, Hartsville

How:

RSVP here by 4/7: https://docs.google.com/spreadsheets/d/1MooOZrey4WZZp-WGqrPBDRKnifmQMltl_2lPRIVgkAc/edit?usp=sharing  so we can know how many shrimp to get

Stay tuned for more updates as they develop!

5

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.

Warm-up

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

SSH 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.

Announcements:

None

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”.

1

30-Day Challenge – Pull-up Pre-Blast

30-Day Challenge – Pull-up Pre-Blast

Tired of having pull-ups announced during a workout and dreading the exercise? Ready to build that muscle that has been eluding you this entire time. This is the challenge for you!

What:

30-day pull up challenge. The next installment in the 30-day challenge series from F3 Hartsville

When:

The challenge starts on Feb, 12 and ends March, 12. But you will need to set a baseline and get that number to Judge Judy before we start

What we need from you:

Go to a close pull-up bar location, War-zone, Farsight, The Clinic etc. they all have a bar/playground. Use proper form, palms out people, we are doing pull-ups not chin-ups. I will be at Farsight 5:00am and Revolution 5:15pm Tuesday 2/6, and War-Zone 2/8 at 5:00am to get your baseline numbers and demonstrate good form. If you can’t make it to one of these then get your baseline (as described below) and let me know the number.

How you will get your numbers;

We will go to the pull-up bar and demonstrate form followed by as many as you can do before you Stop/Struggle/Cant get quite above the bar. From there I will assign CHALLENGES and a training program for each person.

This challenge is for everyone who wants to get better whether you can do ½ or 20 you will get better and be victorious if you give it all you got.

Training instructions will be given after your individual baselines have been established. Everyone should be advancing as the challenge continues.

What is success:

Stick with the program for all 30 days (no, not every single day) and show progress to complete this challenge.

Await further instructions IYAFYL

4

Vladimir Bring Pain To City

The following BackBlast may or may not be truthful…. I am not a professional but did hijack Stepper’s BackBlast writing.

Weather- It was Monday, can’t remember that far back so guessing 35 degrees and clear

GroundBlind had sent out a GroupMe message Sunday about the weather being perfect and everyone needed to post up for a record crowd. I pulled up in the parking lot with already 4-5 trucks there. Though “nice crowd already”. I see Stepper’s headlights down at the brick pile area doing donuts around the light poles killing time waiting on everyone. He must have gotten bored so he came and parked with us. We are at 10-11 trucks now. His first words to me were “Are all these trucks here for BrickCity?”.  I said yessir. Next words from him were “oh crap”.

Warm-Up

For us normal PAX it was side straddle hops, Imperial Walkers, and WindMills.

For GroundBlind it was 14 mile pre-run, change shirts, and throw on a Ruck.

For BenchWarmer it was 1/4 mi mosey, hide by his truck, and fall in line when we left the splash pad area.

The Thang

StepShow likes to prep the area by setting out all the needed coupons before hand, although he hadn’t planned on but 5-6 to actually show up.

Each PAX had 1 block, 1 cylinder, & 2 bricks

The object was to work until exhaustion in a timed order. It went as follows….

3 minutes each exercise followed by 1 minute of rest

3 min Overhead Press/ 1 min squats w block

3 Curls/ 1 squats

3 chest press/ 1 squats

3 tricep extension/ 1 squats

Knock it down to 2 minutes each exercise/1 min squats & repeat all

1 min exercise/1 min squats & repeat all

Put up coupons & mosey back to the splash zone.

Moleskin

Everyone pushed hard that morning. Everyone ran thru the gamete of weigh that was laid out in front of them. Some felt froggier than other with the block choice. I personally like a block with lips on both ends. Helps get a better grip.

BenchWarmer decided to grab the biggest block in the pile for his block. I saw him use it for the first 15 secs of the first exercise then trade with Coxswain. Then BW used a cylinder, traded down to a busted block. Its a 3 minute exercise Man and we were only 45 secs in. Let it be known that BW also no longer does squats but will sit on the ground and watch everyone else do theirs.

Welcome back Fudger. See ya after tax season now.

HeeHaw=Country Strong

PaperBoy, count down is on until he’s a bionic man like GreenAcres

PigPen, at least 1 Rogers knows where BrickCity meets

Coxswain, only man that will leaving Simpsonville at 0230 to make a workout in Hartsville just to avoid EPO

To the rest of you clowns that were there, Monday is a new day!

 

 

Totally Hijacked,

 

Dump

 

6

Speed Cadence

Conditions:  21F, partly cloudy

Commentary:  YHC took the Q late on Sunday evening and planned a basic, BC beatdown.  Monday morning was cold, crisp with no wind.  The ground was still cold.

Disclaimer and Warm Up

  1. SSH X 25 – IC
  2. IWs X 20 – IC
  3. Windmills X 20 – IC
  4. 5 Burpees OYO

The Thang:  Mosey to Brick City – head of Parking Lot and  Grey-Man Walkt:  Bear Crawl to lights – 10 Merkins and Keep Crawling.  This warmed us up pretty quickly.  #crowdpleaser

Each Pax gets one Block

  1. Curls X 25 IC
  2. D-Merkins on Block X 20 IC
  3. Squats X 25 Single Count
  4. Chest press X 25 IC
  5. Upright Row X 25 X IC
  6. Carolina Dry Docks on Block X 15 IC
  7. Overhead press X 15 single count

Rinse and repeat with 5 less reps

Rinse and repeat with 5 less reps

Line up first light

  1. 20 curls for the girls
  2. Bear crawl to next light and run back
  3. 25 curls for the girls
  4. Lunge walk to next light and run back
  5. 30 curls for the girls
  6. Crab walk to next light and run back

Plank for the 6

Mosey back to the Clinic

6MOM:

BBSU X 20 – IC

Box-cutter X 20 IC

Russian Twists X 25 IC

Merkins X 10 IC

Freddie Mercury X 25 IC

Burpees X 5 OYO

Devotion – YHC shared some recent posts from F3QSource

RESOLVE RATHER THAN RESOLUTION

Instead of thinking in terms of resolutions (things you want to change about yourself), think in terms of the remedy to your Ultimate Life Problem–that really big thing that can and must be solved. If you can solve it this year then you are thinking too small. It should be something that might take the rest of your life (or beyond) to solve. Then, determine the next action you will need to take to put that solution into motion. Focus all your energy on accomplishing that Initiating Movement, whether it gets done tomorrow or takes until 1/1/19. One Initiating Movement will lead to the next and Momentum will build.

Focus on your resolve rather than making resolutions.

The Q is a Leader who takes responsibility for Outcome

*Leader: a man who is what a Leader is and does what a Leader does

*Outcome: what happens and fails to happen, whether good or bad

Taking Responsibility for the Outcome is a three-step process

The first step in taking responsibility for Outcome is to know what it is you want to happen. Having Vision (seeing the Outcome) is part of what a Leader does. If the Leader does not have a clear destination in mind, how can anyone follow him there?

The second step is to devise a course of action (a COA) that has a substantial likliehood of success. A COA is a planned Movement to solve a Problem or achieve an Outcome. It is the path that will lead to realization of the Vision.

The third step is to demonstrate Commitment, the Leader’s unwavering loyalty and determination to both Mission and the well being of the Members of his Group.

All three steps are necessary. Without Vision, a Leader won’t know where he his going, without a COA he won’t know how to get there and without Commitment no one else will trust him enough to follow him.

4

Murphy Christmas

YHC had asked on the BrickCity Chat is anyone was going to post up on Christmas Day before the 2.0’s attacked. YHC went ahead and signed up for the Q just in case last night. Woke up at 0515 and hauled it out the door. Rolled in to an empty lot at 0530.  So no need for bricks today. The Murph it was!

 

Dumper

6

BlockCity We Lift Heavy Stuff

YHC decided to pick up the Q for BrickCity since Stepper had been on a roll lately Q’ing and YHC really didn’t feel like carrying 5 gallon jugs for 500 yards again. Plus BenchWarmer let us all know that he was going to be travelling with the family and would not grace us with his presence. He did however make sure we all knew he made every workout last week.(well the only ones he counts anyway, doubt he hit Revolution)

YHC pulled into the empty parking lot at 0515 and felt good and bad. Hey if no one shows up that bed would feel good, but our faithful GreyMan pulled in next. The crowd built to an amazing 4 at 0530. At 0530, which is start time, we head straight for the brick pile for warm-ups. Upon hitting Nutter’s Mountain YHC instructed the PAX to get 1 block and 2 cylinders. Yes, YHC had to say that more than once.  JudgeJudy and Fudger were using the same app Stallion uses for an alarm and roll up after the first exercise.

Warm-Up

10 IC Worst Exercise in F3 aka SSH

15 IC Arm Circles (Just for Holt)

15 IC Reverse AC

15 IC Love Me’s

The Thang

All exercises were IC and slow full motion

12 Curls (Block)

12 Skull Crushers (Cylinder)

12 Wide Chest Press ( 2 Cylinders)

12 Pull-overs (Cylinder)

12 Single Arm Bent Over Rows (with Block)

20 OYO Decline Merkins (feet on cylinders)

12 IC Squats (Block on shoulders)

12 Curls

12 Skull Crushers

12 Wide Chest Press

12 Pull-overs

20 OYO Merkins (Hands on 2 Cylinders so you have to hold your core tight to keep from falling)

12 Single Arm Bent Rows

(Pretty sure YHC left a few exercises out)

Put all coupons up(stack however because Holt will come fix it later)

Mosey back to Clinic

Circle up

30 IC FlutterKicks

30 IC LBC’s

Count off & Name-o-rama

Devo—Nothing planned- We discussed the dropping off of F3 gifts to the families along with keeping traditional family gatherings going because we never know when a tradition that we have always enjoyed will end.

Audit closed us out in prayer

Notes—

PaperBoy got a little worried when he got out of the GreyGhost and I told him he may be my only Guinea Pig for the morning

JudgeJudy talked constantly trying to throw off YHC, when that didn’t work he tried his best BabyBeasley to kill all the other PAX

Audit loves stacking his blocks and taking them down

MagicMike said nothing the entire workout then gave a great story at Devo

Fudger made his 1 workout for the week. Said he didn’t know 12 was such a high number

 

Dumper

 

 

3