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

30 Day Challenge: Holiday Prayer Challenge

This challenge is designed to help us grow in our spiritual life with God.

Many of us have our days scheduled. For example, we all schedule our time at work, at play, with family, and the times of our exercises with our F3 brothers. Do we schedule in time to be in prayer with God? This challenge is not difficult. It does require commitment. The commitment is to spend time with God both speaking to God and listening to God.

The Challenge:

  1. Schedule a time each day for reflection and listening for God.
  2. Find a place to be still and quiet, free from distractions.
  3. Quiet one’s mind by talking with God. Pray to God first, and then wait quietly for God’s response.
  4. As the challenge moves forward add one minute every six days following this schedule.
  • Monday, November 27th – Saturday, December 2nd – 5 minutes
  • Sunday, December 3rd – Friday, December 8th – 6 minutes
  • Saturday, December 9th – Thursday, December 14th – 7 minutes
  • Friday, December 15th – Wednesday, December 20th – 8 minutes
  • Thursday, December 21st– Tuesday, December 26th – 9 minutes

We will have a GroupMe page for all participating. Keep track of your own progress and share your experience on the chat to encourage others. The goal is 20 out of 30 days.

Two other important points:

  1. It may take some time at first to get the thoughts of the day clear from one’s mind for conversation with God.
  2. If you miss a day, don’t worry, start again the next day and keep on the schedule. God will still listen.
6

No Cluster Here

Conditions: 36 degrees

YHC saw that no one had stepped to the plate on Sunday for the Brick City Q so he snatched it up. However, he then got a call that his 2.0 dropped a stool on her foot and completely forgot to plan anything. Oh well, I was sure that something would come to me.

I arrive at BC with about 30 seconds to spare. YHC give the disclaimer and tells everyone to mosey over to the brick pile. Once we arrived we got a concrete block and two bricks (and unlike most Qs, I actually used the bricks). We circled up and started to work.

Round 1

50 – Curls, Back-flies, Overheads, Big boys, Chest press and some new exercise and then 5 burpees.

New exercise – Lay on your back with your hands extended in the air holding your two bricks. You lower the bricks over your head to the ground while keeping your arms extended. After the first round we added holding 6 inches too.

Rounds 2-5 were the same format, but we decreased the reps by 10.

YHC called time and we headed back to the Splash Pad.

DEVO:

I’m sure you all have heard about the 30 day challenges by now. November’s challenge will be Qed by Last Rites and will be a great one to participate in. We will be issuing the challenge of spending 5 minutes a day of quiet time with the Father. I filled the PAX in on the challenge and that Last Rites will be posting more about it soon.

NMS:

Regardless of my new perfect Q performance of calling out the exercises, Benchwarmer would ignore my cadence and just do his own thing.

Fudger showed up today. That was a miracle in and of itself. In an effort to show the PAX he “still had it” he threw a block down and shattered it. Goldi advised him that we now had a policy that whomever breaks a block has to buy all the PAX present a round at MAC’s.

Magic Mike almost tackled me because YHC almost forgot to record his name. The Clinic is starting to wear off on him.

Windows started slinging cusswords out after he called BS on everyone finishing their Big Boys and he was still working. I’ve never heard anything like it before in my life.

Paperboy, being the BA he is, was calling out the rep before YHC could call “up” or “down”. IYAFYL would have been proud.

Dumper said that he knew Bench would be running beforehand so he kept hitting snooze cause he didn’t want him to affect his pace.

 

Thanks for allowing me to Q today. It’s always a pleasure to start the week off with HIMs. The rest of the PAX is really missing out on Brick City and Sink or Swim.

4

Are You Up For The Challenge

ARE YOU UP FOR THE CHALLENGE??

One of the great things of F3 is the #CSAUP. Whether it’s the Marine Core Mud Run (#F3Superbowl), GoRuck Challenge, P200 or the ultimate test of strength and endurance in what is known as The Fox. CSAUP’s are great for 2 main reasons. 1) They push the Pax to train hard in preparation for the crazy stupid and utterly pointless event that will always take a man beyond what he thought he was capable of. And 2) It brings together Pax who don’t normally see each other at the Tues/Thurs workouts. THE ONLY PROBLEM WITH THE #CSAUP is….there isn’t enough of them! Thus the F3 Hartsville 30 Day Challenge was born.

What:

A series of 30-day challenges (goal is 6 per year) that focus on a specific muscle group or discipline. A goal will be defined at the beginning and a Q will be assigned. Each man will keep track of his progress, with the “encouragement” of the other Pax participating of course. Challenges could require double downs and/or solo work. After a Pax has completed 3 challenges within a 12 month time frame he will earn the exclusive F3 Hartsville Challenge Trifecta shirt or patch. Other key pieces of information include:

  • Regional 1st FQ (Goldilocks) will be the program Q with individual challenge Q’s taking the lead on the different 30 day challenges
  • Only one challenge will be active at a time
  • Challenge ideas should be presented to 1st FQ (Goldilocks) for “approval”. Requirements: it must be hard, it must be accessible to all men, there must be a clearly defined goal (preferably relative to a mans starting point)
  • Other stuff as we think of it….

Why:

Did you not read the 1st paragraph! We are not here to maintain the status quo. This is an opportunity for all Pax to go beyond their routine and comfort zone then relish with their brothers in the collective sharpening of our 1st and 2nd F.

Who:

All Pax. No excuses. Everyone is invited regardless of your starting point.

When:

Read below for launch dates of the first two challenges. After that it’s open but challenges must be approved by 1st FQ (Goldilocks).

Where:

Up to the Q. Some will be double down at the site determined by Q. Some will require solo work as well.

How:

Tab will be added to the Q sheet for Pax to sign up. https://docs.google.com/spreadsheets/d/1TPKwHL8WNM73wsfy3vw6VHu98irlhHxYVXPdbMesuCI/edit?pli=1#gid=2077069414

When the challenge starts, show up and do the work. #DFQ

Schedule:

  • Oct 10th – Kettle bell Challenge
  • Challenge Q – Green Acres
  • Goal – 10,000 swings in 30 days

 

  • November (date TBD) – Pull Up Challenge
  • Challenge Q – Divac
  • Goal – 3 pull up workouts/wk – rep specific goal based on starting point
5

3 AOs in 1

Conditions: Hot, humid and just right

Friday just before 5, YHC noticed that no one had stepped up to take the Q for Convergence. Since I had a new appreciation for life, thanks to Klinger for almost killing me Friday morning, I decided to share some love with the PAX.

I arrived 20 minutes early to the newly established “Nude Beach” AO, population Lil Sweet and Dumper. I walked over to the topless pair and they said they ran a few miles before hand, and Lil Sweet said that I didn’t have to worry about getting “kicked in the nuts” because he broke a sweat on his mosey. Whew…

3 minutes til, there were only about 6 PAX there, and by the time we got started 6 more showed up. Valley Boy has no time for sissy warmups so he got there just after we finished. Anyway, here is what went down.

I had this idea that a lot of the guys around Hartsville miss out on a lot of the non-Tuesday/Thursday AOs so I brought those to them at Convergence.

 

Warm-up:

20 IC SSH

20 IC Reach Thrus

20 IC Imperial Walkers

I instructed the PAX to head over and grab a block and circle back up. (Enter Valley Boy)

 

The THANG:

Each AO was around 20 minutes except BC.

1st AO: Brick City

We did exercises starting with 50 reps and decreased by 10 each round. At the end of the round you had to complete 10 burpees and then hold air-chair before moving to the next set. It went like this:

Curls – 50-40-30-20-10

Overhead press – 50-40-30-20-10

Chest Press – 50-40-30-20-10

Upright Rows – 50-40-30-20-10

You did all 50s, 10 burpees, all 40s, 10 burpees etc

We made through the sets of 20 before having to move to the next AO. Time was called and the PAX lined up on the sidewalk by the road and set their blocks aside.

2nd AO: Temple (Crowd Pleaser)

We obviously didn’t have that God-forsaken hill, so we had to modify.

20 reps of Merkins, Squats and LBCs

Run to the other end of WARZONE, but stop and do 3 burpees in the middle (coming and going)

3rd AO: Currahee

Upon hearing the name of the 3rd AO, the PAX let out a collective sigh and started complaining.

Obviously, we didn’t have rucks so we simulated the “suck” with our blocks.

Using the trees, we bear-crawled to each tree while dragging/throwing our blocks and did 10 Merkins at each tree. Once you arrived at the end of WARZONE, you had to complete 20 block burpees.

To get back, you had to lunge with your block and do 10 Goblet Squats at each tree. Then, 20 block burpees

Time was called, we put our coupons up and circled back up.

 

DEVO:

I left my DEVO at home on a different paper, so I rehashed my DEVO from Clinic Thursday. Read it, it was much better. You can click the link below to see it.

The Clinic: 300s

 

Announcements:

8/26 – F3 Manning Big Bang – Goldi is heading up the clown car for it

9/2 – F3 Hartsville has the Q. Contact Goldi if you are interested in posting

Prayer Request:

Radar – having a procedure done

The Gutry Family – Asked the Lord to be with each of them

Jim Nelson – Smooth transition for his new adventure

 

NMS:

  • After about 10 minutes Goldi said, “It’s about time to stop this B#^#@!” Language Goldi! I expect that trash from the Clinic, but come on man! Only 4 of us posted today!
  • T-Claps to Lil Sweet for doing some weird toe touch burpees during the Temple AO
  • You lost that T-Claps when Radar had to come help you carry your block during the Currahee AO…
  • Before the warmup was over, Dumper took his shoes and socks off. Must be a WARZONE thing
  • Thanks to Dumper for bringing out a bucket of ice water and having water bottle for the PAX. After the workout, he poured it on himself. Lil Sweet was staring at this in daze. One can only imagine what was running through his mind
  • Thanks for coming out Divac! Haven’t seen you post in over a month!
  • Lovebug created a new workout. I’ll let him name it, but it simulates a dog scratching his butt on a carpet.

 

In all seriousness, great push to yall. Hard work was put in by everyone today.

0

Not a BC tabata

Conditions:  Muggy, 1000% humidity and already pretty warm

Sunday evening YHC was sitting in his home, watching some cartoons with the 2.0s and was thinking about trying this synchronized swimming AO Pathfinder started and then abandoned. YHC figured he would see who the BC Q was in case it was Benchwarmer (people tend to not show for his “beatdowns” cause they are too sissy…those are Lil Sweet’s words, not mine). To my surprise, YHC had the Q and needed to come up to prepare something. My last 3 or 4 BC Qs have been tabata beatdowns so I wanted to try something fresh, but in the spirit of what BC should be.

Warmup:

25 x IC SSH

20 x IC Windmills

20 x IC Reach Thrus

PAX was instructed to mosey over to BC, grab a cylinder block (which means cylinder or block) and circle up. Once YHC got there I noticed that everything was pretty swampish. I moved the PAX over to an area that did not have standing water and how was I repaid? By rude comments, people calling out my counting and forgetting what number rotation we were on. What a bunch of….

The Thang:

50 reps

  • Curls
  • Overheads
  • Chest Press

25 merkins

25 Big boys

40 reps

  • Curls
  • Overheads
  • Chest Press

25 merkins

25 Big boys

30 reps

  • Curls
  • Overheads
  • Chest Press

25 merkins

25 Big boys

20 reps

  • Curls
  • Overheads
  • Chest Press

25 merkins

25 Big boys

15 reps (cause 10 is not enough)

  • Curls
  • Overheads
  • Chest Press

25 merkins

25 Big boys

Mary:

25 x IC Monkey Humpers

25 x IC Squats

25 x IC Flutter kicks

Run back to SP.

Moleskin:

Goldilocks said some hurtful things about Audit because he left early. I told him that there was no shame in leaving one of YHC’s Qs. We did have to dodge the trail of #Merlot all the way back to the SP though.

Judge Judy talks like he is getting paid to (he is also bad at math. I would get a quote for a new HVAC from him if I was you)

Windows said that he will be holding a special solar eclipse Q sometime soon complete with a snacks and Irish car-bomb shots.

T-claps to Groundblind. He ran a mile as a warmup before the beatdown. He had 10 minutes to do it so he spend the other 6 using his new Squatty Potty.

Divac showed back up, that was neat I guess.

Paperboy got lost ½ way to the brick pile. Barfly had to circle back and get him, but was still drunk from the weekly Churchhill jello shot competition.

Eisenhower is gone nuts. He was rambling about being able to hump more monkeys than anyone else. (Pretty sure I heard that right)

Announcements:

The next launch is going to be Manning. Judge Judy has already volunteered to lead the Q, but we need some HCs from the Hartsville PAX. If you know any #SadClowns in the area, make sure that you reach out to them

Please continue to keep Little Jack’s mother and Divac’s father-in-law in your prayers.

DEVO:

I have a hard time not worrying about certain things. Finances is usually the big one. YHC and the M made some terrible decisions with credit cards early in our relationship and are still reaping what we sowed. We have the chance to make some changes that will increase some bills for a short season and I was up a couple nights ago worrying about it when the Lord (our gracious, loving Father) reminded me of something. He says in scripture that, and this is paraphrasing, that the birds in the sky don’t have to worry about anything. He reminded me that only a few years ago I was making a fraction of what I am making now and we never had to worry about making ends meet. He knew exactly what I needed to hear to still my soul and help me relax. As long as we rely on him and invite him into our worries he will always be there to help. All we have to do is ask.

 

Aye!

0