Partner Swapping

Everyone knows the risks of having multiple partners but YHC devised a safe fun and casual way for the PAX to share the load.  The plan was met with some resentment, however, as Paula Dean and Skinny Pete had to be pried apart after Round 1.  Bowtie flat out refused to participate after discovering he couldn’t stay with Arnold and ended up just running around in circles.  Lukie embraced the idea and tried to get with as many PAX as possible.  Here is how it went down.

The THANG

Warmup

SSH IC, windmills IC (jilted by Barfly again)

Main Event

Count off into 1’s and 2’s and line up across from each other to meet your first partner

DORA-For better or worse, Partner A does exercise while Partner B does some type of movement.  Early finishers help others finish their reps before beginning next round.  Break up  with your partner after each round.

Partner A/Partner B

  • 100 Burpees/bear crawl
  • 200 Merkins/run around parking lot
  • 300 Monkey Humpers/Crab walk
  • 400 Plank jacks/ run around parking lot
  • 300 Air squats/Lunge walk
  • 200 Donkey kicks/run around parking lot
  • 100 BBS/hold 6”

Count o rama, Name o rama, Announcements

Devo

Something about teamwork and working together.  Help a brother out.

Aye!

Groundblind

3

Blimps & Bombs

It was a typical Friday afternoon in the summertime with nobody signed up to Q  convergence.  YHC stepped up to the plate with the hopes of delivering a Muscle Melting Masterpiece.  While struggling with ideas, some the of Clinic veterans started chiming in with requests for windmills that escalated rapidly to 100 burpees.  Slightly under the influence while manning the grill the night before, the vision for Groundblinds Abundance of Apocalyptic  Acronyms unfolded.  Here is how it went down.

Warmup

It started innocently enough with some warmup exercises while the last minute stragglers showed up.

SSH IC, windmill IC (requested by Barfly who was notably absent after an HC), 20 burpees (of 100 requested by Lil Sweet…thanks)

Mosey with Dynamic running to Deloach Center (Burpees on the 6)

Main Event

BLIMPS

  • Burpees X 5
  • Lunges X 10 Each leg
  • Inchworm X 15
  • Monkey humpers X 20
  • Plank jacks X 25
  • Squats X 30

Run across to the opposite parking lot and back after completing all exercises

Rinse and repeat till time called (3-4 rounds) or until the Coker security guard starts giving mean looks.

Mosey to to Ymca brick planters. Burpees on the 6

  • Derkins & dips 3 sets each (21/15/9 reps)
  • Stepdowns IC x 10 each leg

Mosey to brick pile and grab 2 bricks per PAX

BOMBS

  • Brick burpees X 5
  • Overhead claps X 10
  • Manmakers X 15 (crowd pleaser with some discussion on how to correctly do this one)
  • Brick bear crawl (good times)
  • SSH with brick x 30

Rinse and repeat till time called (1-2 rounds)

Mary

  • 10 burpees (to get to 100)
  • Flutter kicks
  • BBS

COT, Announcements, Countorama, Nameorama

Devo

Lesson on leadership From the Book of Titus

Doing Good for the Sake of the Gospel

You, however, must teach what is appropriate to sound doctrine.Teach the older men to be temperate, worthy of respect, self-controlled, and sound in faith, in love and in endurance.

Likewise, teach the older women to be reverent in the way they live, not to be slanderers or addicted to much wine, but to teach what is good. Then they can urge the younger women to love their husbands and children, to be self-controlled and pure, to be busy at home, to be kind, and to be subject to their husbands, so that no one will malign the word of God.

Similarly, encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us

Moleskin

Great work by all and great having Steel Cannon from Kannapolis.  Always a pleasure to lead.

Aye!

Groundblind

 

4

BOMBS Away

The weather was nice and humid this morning, which means some of the Pax were going to look like they worked harder than they did. Fortunately for them, that wouldn’t be the case this morning. Everyone was pushed.

WARM UP

Gorilla Humpers x25 OYO (Wall-E walked up in the middle of these, mumbling something about how he wishes his form was as good as ours. Eisenhower kept doing them even after reaching 25, because he said, “I just like humping gorillas.”

Imperial Walkers IC x15

Love Me’s IC x15

Cherry Pickers IC x20 (a little confusion set in when YHC didn’t stop at 15, so some missed a few reps.)

PAX RAN TO GRAB COUPONS AND RETURNED TO SIDEWALK.

THE THANG

B.O.M.B.S.

While PAX 1 ran down and back, PAX 2 began the reps. Flapjacked until finished.

Burpees – x50

Overhead Presses – x200

Merkins – x200

Big Boys – x200

Squats – x200

Time was called once each team had reached their team reps and helped others finish.

Eisenhower reminded YHC that we still had a few minutes left until Mary, assuming I would forget the crap he gave me last time for finishing a minute early and cheating the PAX in their fitness. We took a lap and stopped at a bench for 20 Dips, then another for 20 Derkins.

MARY

Block Holds extended out until someone faltered, then 5 Burpees. Followed by Overhead Block Holds until time was called.

Carolina Dry Docks – x25

Box Cutters (4 count) – IC x15

DEVO

Today we talked about running the race in pursuit of Christ, not focusing on failures but wins. In doing this, wins can come from many different areas in our lives. We’re called to be examples of our King and to stand out from the world in a way that makes them wonder what our source of hope and joy is, all the while reminding ourselves not to be ashamed to share the source with them in a LOVING and GENUINE way. Be that light. Be that example of Christ’s grace.

 

NOTABLE MOMENTS

Mac Johnson AKA Shagwell spilled it this morning.

Screech was yelled at by Eisenhower for discounting the value of sports in the schools.

Cowboy cant feel his legs, but I’m not sure if that’s a new excuse or not.

2

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.

4

Gray Man Returns

Conditions: 72 Clear and Humid

Commentary: First Q since surgery.  YHC has been posting infrequently, mostly due to low motivation and slow starts in the morning.  Since a run restriction has been imposed, YHC has been reluctant to post end up chasing the pax around each morning #waitupguys

Last Sunday, Benchwarmer posted the week’s plan on the Clinic board and has “Paperboy” listed as Q for Convergence.  Well why not?  #accountability.   Best to take charge, #commit and take control of the agenda.   Could it bring it?  Could I hang?   Better yet – will the Pax post?

5 Pax loitered at the AO up to about 5 mins til launch – stragglers came rolling in as times up more pax rolled in as we circled up.  Benchwarmer rolls up halfway through the warmup and best yet – Cowboy arrives as we start 5 Mins of Mary…

All in all, 17 Pax took the DRP and we launched into a steady sweat fest on a cool, wet humid morning.

Disclaimer:  Reminded the Pax to work at their own risk, that I am not a professional and in fact I haven’t worked out in years…

Warm Up :

  1. SSH X 25 IC
  2. Imperial Walkers X25 IC
  3. Monkey Humpers X 25 IC
  4. Merkins IC X 10
  5. Frankenstein’s X 20 IC
  6. Windmills X 15 IC
  7. Cotton Picker X 10 IC
  8. Squats X 25 IC

The Thang:

Crawley Thing:

  • Bear Crawl to the first 5 trees and do 12 Merkins at each tree
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Crab Walk to the first 5 trees and do 15 Leg lifts at each tree
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Lunge Walk to the first 5 trees and do 15 Squats
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Backwards Bear Crawl to the first 5 trees and do 12 Hand Release Merkins at each tree
    • Run to to end of WZ and 5 Burpees and run back – plank on the 6
  • Sideways Bear Crawl to the first 5 trees and do 10 Big Boy Situps at each tree
    • Run to to end of WZ and 5 Burpees and run back – plank on the 6

Black Jack (21’s)

  • LBC’s – Squats with Mosey to each side – plank on 6 – (this took longer than expected)
  • Partner Merkins X 10

MOM:

  • Freddy Mercuries X 25 IC
  • Box Cutters X 25 IC
  • Inappropriate Bridges X 20 IC
  • Catalina Wine Mixers X 10 IC

Announcements:

  1. AO Challenge is still going – ends on Tuesday
  2. Wall-E reminded everyone about the Cypress Adventures Lip Synch Battle – buy tickets!

Devotion

THE POWER OF PURPOSE

But I want you to know, Brethren , that the things which happened to me have actually turned out for the furtherance of the gospel, so that it has become evident to the whole palace guard, and to all the rest, that my chains are in Christ; and most of the brethren in the Lord, having become confident by my chains, are much more bold to speak the word without fear. PHILIPPIANS 1:12–14

Paul might have been forgiven had he chosen to take a little sabbatical as he sat in prison, awaiting his trial. Yet he used even this opportunity to advance the gospel. Paul was a leader who never drifted from his mission. He determined to leave his mark wherever he went. How did Paul’s sense of purpose keep him in the battle as he sat in prison?

What did he learn behind bars? Consider the following:

A purpose will motivate you.

A purpose will keep your priorities straight.

A purpose will develop your potential.

A purpose will give you power to live in the present.

A purpose will help you evaluate your progress.

 

“To be successful, you must accept the challenges that come your way. You can’t just accept the ones you like.”–Mike Gafka

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all.”–Dale Carnegie

 

Also read:

There once was a man who lived in a cabin next to a field. In the middle of the field was a huge rock – an enormous boulder. One night, God came to the man in a dream and said “I want you to go out in the morning and every morning after that and push the rock with all your heart and all your might.” So, the next morning and every morning after that the man did exactly as God instructed. Every morning, day after day, week after week, month after month – no matter the weather – the man woke up and pushed the rock until he could no longer push it anymore. And day after day, week after week, month after month, the rock never budged a single inch. Some days, he did not feel like pushing the rock, but he did it anyway. Some days, he did not push the rock with all his heart and all his might, giving just a partial effort until he realized this was not God’s command. His task was to push the rock with all his heart and all his might, every morning. He grew frustrated and prayed, “God, why am I pushing this rock? Day after day, week after week, month after month I have pushed this rock. I have never moved it, and never will!”

 

God replied, “I did not ask you to MOVE the rock, I asked you to PUSH the rock with all your heart and all your might. You have been an obedient and faithful servant; now look how you have transformed yourself: your shoulders are broad, your arms are strong, your legs are powerful. You are now ready for me to use you for a greater purpose!”

Thanks to all for the support – posting and sharing the suck!

2

6/23 Convergence

YHC Grabbed the 6/23 Q since this was YHC’s 3 year anniversary of getting into this FREE workout. Many things have changed in the past 3 years thanks to F3Hartsville & F3Nation. I was one of the 98 in town that had wasted $$$ on P90X & broke it out 1 or 2 times a week. GreenAcres had been on me for quite a while before I bit the bullet and posted up at 0530 on a random morning. In his word back  then “you get up at 4am to go chase ducks. How about come try this”.  So I did and the rest is history.

Weather 75 and not too terrible

Warm-Ups

25 IC Imperial Walkers (Had to wait on BeastLite to get in circle)

15 IC LoveMe’s

15 IC Reach Thru’s (1 day we might figure out the proper name)

The Thang

YHC Set up 6 stations that should push the PAX as hard as they wanted to go. (more on this later)

Station 1- Carry Lil Sweet’s baby chain across WARZONE to opposite side hit 5 Burpees and carry chain back

run to 2

Station 2- 8 PullUps

run to 3

Station 3- Rail Crawl from 1 end of swing frame to other end

Bear crawl to station 4

10 PullUps

run to Station 5

Station 5- Flip tire (large tractor tire flip 1 time over then 1 time back, 18 wheeler tire flip 2 times out and 2 times back

run to station 6

Station 6 was at “Vista Lake” aka sewer pond by Hampton Inn

YHC had water jug coupons at beginning of lake. Carry 2 jugs to opposite end of lake then run back the WARZONE and repeat.

Time was called at 0755

At 0750 YHC started rounding up the PAX and getting them to gather back around the make believe flag(Yep 5 flags in this town and ZERO show up- Clinic flag is in repair getting a new doll put on it)

Eisenhower had the PAX doing some Mary by the time YHC got back from rounding everyone up.

Announcements/count off/name-o-rama/prayer requests (not in that order)

Devo- THANK YOU!!

Goldie prayed us out

Pledge of Allegiance

MoleSkin…..

I knew it was going to be an interesting day when BenchWarmer was actually early. Once he viewed the playing field he immediately said “I’m not doing that s*#t!”

GroundBlind in typical BeastMode fashion smokes the first 2 laps. YHC was starting down Cargill headed to the “lake” I see GB coming out of the Y. I guess he didn’t feel like taking care of business outside this morning.

Stallion and Screech roll up after we’ve started so YHC had to take extra time to explain the plan to these 2 LARPers. Early morning sword fight maybe?

Goldie put out this morning like I haven’t seen in a while. I guess winning a court case gives you an extra boost.

YHC is pretty sure CowBoy was calling me bad names and saying bad words. Anyone have a bar of soap??

All 17 busted ass today. Oh wait… in not so Clinic fashion, BarFly, BenchWarmer, ItalianStallion, & SkinnyPete made 1 good lap of work then looked like they were locking arms and skipping around today’s route ignoring the actual exercises and # of each rep while talking like school girls. I’d hate to know how many times GroundBlind lapped them.

Our NanTan, GreenAcres, conveniently rolls up at 0800 for breakfast…. WTH TaterSalad must be rubbing off on him.

0

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.

Rules:

  • 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
7

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.

8

The Evolutions

YHC arrived to the AO early to make sure that the Hotel Pooper was vacant so the PAX could use it freely. To my surprise, there was no one in there spending the night. I am training for an HTL in less than 30 days (holy crap that’s soon…) so I decided to get in some pre-beatdown miles in with my ruck. I received a text from Groundblind thanking me for breaching and clearing the bathroom and to let me know that he had his rucks in the back of his truck. Between the two of us I knew that I would have enough for the PAX to do what I planned (thank God cause that almost a cluster Q). Anyway, I got back around 0640 and there was no one there. I started to think that it was going to be GB and myself and then PAX started pouring in. Off in the distance we saw a grayish figure in the distance trying to run into the Y. Turns out it was none other than the #GrayMan himself, PAPERBOY. He looked over my workout, said, “Stallion, are you trying to kill them? This is too much for me.” (or something to that effect) and hurried off to the Y for 3 rounds of 5 count arm circles. It was now 0700 and time to get started.

Warmup:

Nothing special here because I didn’t want it to eat up time for the main event.

 

SSH IC x 15

Reach Thrus IC x 15

Toe touch leg stretch

 

We counted off into 3s and the moseyed over to the side walk.

 

I planned on doing the 3 evolutions below as AMR(ounds)AP at 18 minutes each. Each group started on the number that they were assigned. I printed EVERYTHING out on multiple pages, but still ended up having to explain everything to the PAX for 10 minutes. Trail Mix is the only person that gets a by on this because he normally does Bowtie’s skipping school and they only run. He was introduced to a man’s Q today.

Evolution 1:

  • WZ Run
  • 26 HR Merkins
  • WZ Run
  • 26 LBCs
  • WZ Run
  • 26 V-Ups
  • WZ Run
  • 29 Burpees (well I’ll be…this was supposed to be 26)

Evolution 2:

  • 25 Flutter Kicks
  • 20 Mountain Climbers
  • 15 Lunges (each leg)
  • 10 Squats
  • 5 Leg Raises
  • Sprint WZ and back

Evolution 3: (Ruck)

  • 6 Merkins with Rotations
  • 12 big boys
  • 24 Squats
  • Backwards run to Memorial and back.

 

Since I was short on time, we did 18 minutes 1 evolution and then 16 for the other 2.

 

Mary:

Paperboy told me that he was going to come out and do some Mary with us so I asked him for 3 exercises.

We did 1 minute AMRAP of the following:

LBCs, Box cutters and Flutterkicks (maybe not in that order)

Highlight of the day:

This marked our first 2.0 Convergence and Apple was the only 2.0 to make it. Highlights of his stellar performance was passing Benchwarmer (multiple times) and verbally abusing Purty Mouth on his terrible form. This kid has quite the mouth.

 

DEVO:

Short version…Choose the harder thing. The right choice isn’t always going to be the easiest and that doesn’t mean you have to do it alone. Stand shoulder to shoulder with your family and help shoulder the burdens.

 

I encourage you all to check out Jocko Podcast 121, 122 and 123.

 

Everyone out there today walked away sweaty, tired and better. Thank you for giving it you all and standing with us.

 

Respectfully,

Stallion

5

May the 4th Burpee With You

The next F3 Hartville 30 day challenge begins Friday, May 4th.

What is the challenge you ask?

Simple answer; 1500 burpees between May 4th and June 3rd.

No, workout burpees do not count. 

No, this challenge doesn’t require any special equipment.

Yes, it only requires a few minutes of your day.

The purpose of the challenge is to do burpees every day. Pick a number, and complete them. To reach the 30-day goal, you’ll need a minimum of 50 per day. If you pick a higher daily number, don’t stop at 1500 total, keep going!

An optional challenge for the month will be something we do not focus on very much, nutrition. We’re not going to be counting calories or calculating macros, we’re simply going to try to give up bread and dessert. If you choose to participate in this portion of the challenge, the group will help with your accountability.

If you’re interested in signing up, send me a message and I’ll add you to the chat and spreadsheet.

8