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!


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


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


Bobby Fuller meet the Temple

The Run club met at the Temple for a little mosey AMRAP.  YHC tried to create a plan for all abilities so no one could make up an excuse to bail.  In sales classes they teach you to handle objections like these:

  • “It hurts my knees or calves to run down Woodland”.  Fine, we’ll go down the gentler slope of Law St. and come up Woodland Dr.
  • “I can’t keep up with you guys”  If you can run a 32 minute mile you can run this route.  You just might get passed.

The theme today was “consistency”.  Set a pace on the first lap and maintain it or beat it.

The route:  Start at Temple, head down Home turn left on Law, left on Greenwood, left on Prestwood, up Woodland Dr. for a 1.4 mile loop.  Based on your pace, do this as many times as possible for 45 minutes.  If you have a few minutes to spare at the end, finish with hill repeats waiting on the 6.

  • 8 min/mile pace–4 laps
  • 10 min/mile pace—3 laps
  • 16 min/mile pace—2 laps
  • 32 min/mile pace—1 lap


  • The Fox 2/4/17.  EVERYONE needs to sign up to run or volunteer
  • Greenacres Grandmother, Arnold Mother-in-law, Woodchip new baby
  • Good luck to Arnold, Bowtie, and 2.0 in the Charleston Half Marathon tomorrow


Talked about being consistent spiritually as well as physically.  Audit closed us out in prayer.


  • Tclaps to prerunners Arnold, Coxswain, and YHC.  Also spotted Valleyboy and Mutt running down Home
  • Upon realizing FIA was there doing their Temple thing on Fridays, Audit and Arnold immediately remove their shirts.  The FIA girls didn’t stay long after that.
  • This is a GB approved course because of the bathroom facilities available at Prestwood (presently out of TP), the Portapotty in front of Stallions house, and Benchwarmers gracious invitation to use his house if necessary.
  • Notable Fartsackers from the neighborhood include Wall-E, Bowtie, Stallion, Schafer, Tater Salad, Heart Attack, Dipstick, Pusher as well as other sad clowns like Dee Brown, Jack Bryan, Hal Cummings, Taters Bro-in-law, etc.






Excuse Me

A lot of lame excuses were flying around (see Moleskin) Friday so YHC wasn’t expecting a large turnout. Despite all these low achievers, 20 PAX strolled in from all the AO’s including Tater Salad with an FNG.

The plan was to arrive early, figure everything out and get a few miles in.  On the way in I noticed flashing lights near the new Roundabout and thought they had blocked off Home Ave.  It turned out to be Krispy Kreme rucking in Hula/kilt and flashing airport beacon strapped to his arse.  You can’t make this stuff up.

Tclaps to other early workout warriors Jogging FNG Porky, Chuck E Cheese burpee madness, Dumper finishing a 5 miler after 2 days on the bleachers at Gridiron, and Chicken Fried rucking from Farsight.  YHC ran around the block and spent the rest of the time in the Fairfield Inn bathroom.

YHC had a few ideas that took up the first half, but winged the last 30 minutes, so Excuse Me. Here’s what went down.


  • SSH x 25 IC (as usual waiting on Audit)
  • Slow Merkins IC X15
  • Clinic Arm Circles (on your 6 feet 6″  off the ground) X15 IC each way
  • Copperhead Squats X 15 IC

Line up on sidewalk for 12’s (11 Burpees/1 BBS to 1 burpee/11 BBS) Run across length of Burry Park between sets.  When finished add another set of 6/6 and/or complete 10 pullups/10 BBS and run a lap.  Continue this format until everyone finishes the 12’s.

After everybody got good and warmed up, PAX were asked to grab a block and set up on sidewalk behind Y.

Compete 3 block exercises (thrusters, derkins, dips x12) followed by overhead carry (or dairy carry or shoulder carry) to opposite sidewalk and back.  Continue this AMRAP for about 15 minutes until I figure out what we’re going to do next.  Put up blocks and return to sidewalk.  The Clinic guys were dumbfounded when told everyone finishes at the same time on an AMRAP so there is no winner.

To kill some time, and in honor of the Red Foxes playing in the state championship, YHC gave a rousing speech about the Phantom Fox and how Foxes can urinate in 12 different positions.  Some DHOTW candidate (see Moleskin) asked for a demonstration.

We spent the next few minutes working on our ABC & D’s back and forth across the grass.

  • Army crawl (Dumper is fast but would get shot early in real combat)
  • Bear crawl
  • Crab walk
  • Duck walk (questionable form here)

At this point its 7:48 so YHC mentioned that the legs needed some work and pretty sure Daisy Dukes threatened me.   Mosey to Burry for 4 corners.

At each corner alternate jump lunges x 10 and jump squats x 10 each leg.  Do this 3 rounds or until time was called.

Mosey to flag for COT


  • The Fox is coming 2/3
  • 5 minute prayer challenge.  Run challenge coming soon
  • Sign up to help buy Christmas gifts for needy families


Set Goals.  Put in the work.  Hold each other accountable. Reap the results.  Get better.

F250, Fox, monthly challenges.  Achieving a goal is great, but the journey is the true reward.


Notable Fartsack Excuses

  • Stallion—Pine Ridge yard sale (Get a free Rebel Flag with purchase of Bong Pipe)
  • Arnold—Farmers Conference with breakout session on Insemination Techniques for Heifers.
  • Greenacres—Dog Hunting (avoiding me for the 2nd time this week.  Thought we were tight)
  • Goldilocks—taking the SAT again in one last attempt to beat his sons in anything
  • Fudger—cleaning up Merlot
  • Judge Judy—doing Zumba with the M
  • Divac—nursing
  • Sir Mix A Lot–nursing
  • Eisenhower—had nightmares about Southpoint High QB

DHOTW candidates

  • All Fartsackers mentioned above
  • Paperboy for gray man photobombing the FNG photo and calling out the Q on his devo
  • Tater Salad for BS’ing an FNG to come out and then won’t show again until his next bday.
  • Chainsaw who is apparently a communist, for bolting during the Pledge of Allegiance
  • Wall-E—showed up at Coffeeteria after “not setting his alarm clock right”





Gridiron Grinder

Todays Groundblind Gridiron Grinder took the boys into the Kelleytown stadium and onto Billy Seigler Field for some bleacher work. 9 pax showed up, mostly on time (would have had double digits if Greenacres or Shaffer showed up). 


Short warmup of SSHx25 IC (waiting on Audit)

Mosey through the gate to the baseball field and onto football field endzone near the locker room.

PAX were instructed on the stadium stair workout. Form was stressed.  PAX were divided into 2 groups and would run opposite directions to increase interaction, encouragement and overall mumblechatter.  Coupons in Endzone 2 included 2 heavy blocks, 2 drag tires, a ruck, and 60# sandbag.

  • Run up and down 4 sets of stairs (at the top 10 stagger merkins/air squats)
  • Cross Endzone 1 Lunge walk
  • Run up and down 5 sets of stairs (at the top 10 stagger merkins/air squats)
  • Cross Endzone 2 Carry/drag a coupon

This went on for about 30 minutes until time was called.  Flutter kicks on the six.

A Groundblind special, 15 up/downs and then haul coupons back to the fence and load the truck.

Mosey back to the baseball field planter

Derkins/dips/plank walks on the six

Circle up for COT


  • The Fox
  • 5 minute prayer challenge
  • Sign up to help buy Christmas gifts for needy families
  • Baby Divac & Baby Sir Mix A Lot
  • Butt Bog at Pine Ridge FD next Thursday. Buy tickets from Groundfault


Set Goals. Put in the work.  Hold each other accountable. Reap the results.  Get better.

Sign up for F250, Fox, monthly challenges.

Truth Nugget by Audit. Achieving a goal is great, but the journey is the true reward.


  • The mosey through baseball field turned out to be the hardest part due to the lack of light and numerous fallen limbs and potholes. Come to find out on Friday, the gate to the field was wide open. Cobains!
  • Darlington County Sheriff patrol car pulled in as we were leaving the stadium. I think the neighbors thought somebody was dying out there.
  • Always a compliment when you get cursed by one of the PAX. Thanks Oliver Segars!
  • Let it be known that Greenacres chose the Fartsack this am. Although he had a somewhat reasonable excuse.
  • Tclaps to the 3 original FNG’s. Hee Haw & Sir Mix A Lot with perfect attendance and Groundfault only 1 absence (went out of town)
  • Great having Bowtie visit from the Clinic even though he cut my tail getting around that stadium!

Always a pleasure!





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.

Leave it all on the Field

The Pax were fully geared up this chilly November morning so YHC was on a mission to get everyone undressed. Today, we left the frozen tundra of the Kelleytown stadium parking lot to explore a little bit of what the Gridiron AO has to offer.


It was a defrost the windshield kind of morning.

Everyone circled up at the planter by the entrance to the baseball field for a little warmup. YHC likes a warmup before taking off in order to ridicule the “tardy” PAX as they show up.  Sure enough, Schafer, Sir Mix-a-Lot, and finally Gutterball arrive during SSH, but no Itallion Stallion.  Stallions HC’s are about as trustworthy as Trump’s twitterfeed.  Typically Sir Mix A Lot runs through red lights while driving the HFD fire truck and barrels in to the AO right at 5:29.  But today he claims to have been stalled by Schafer at the red light while driving his wife’s Prius.  Either way, he kept his perfect attendance streak intact.  To the workout…  



  • SSH X 20 IC
  • Merkins x 10 IC
  • Air Squats x10 IC
  • LBC x10 IC
  • Diamond merkins x10 IC
  • Copperhead squats x10 IC
  • Flutter kicks x10 IC
  • Hand release merkins x 10 OYO
  • Monkey humpers x 20 IC
  • BBS x10 OYO

Main Event

Indian Run to West Hartsville Elementary parking lot and partner up.

Speed-dating DORA

Partner A does work while Partner B sprints around the parking lot. Change partners after each round.

  • Rd 1:   100 Burpees (At this point every long sleeve shirt is on the ground, but thankfully no bare bodies like Arnold and Dumper at a Spartan race)
  • Rd 2:   200 Merkins
  • Rd 3:   300 Squats

Mosey back to flag.

As we wait on the 6 to arrive, 2 rounds of Derkins/Dips/Stepups X 10 IC on the planter.

Mary–Flutter kicks, boxcutters, v-ups and finish up with Plank-o-rama (Crowd Pleaser)


  • Turkey day triple down starts at 5:30 at Gridiron, 6:30 at Warzone, Turkey Trot at 8:00
  • The Fox is coming 2/3/17. Stay tuned.


In a world of negativity, we have so many things to be thankful for: food, shelter, jobs, families, friends, freedom, safety, etc. Be thankful.


  • The PAX literally left it all on the field. Whether shedding extra layers of clothing, spewing Merlot, or dropping Groundblind scat, the PAX left their mark at the Gridiron.
  • With Ground Faults absence today, Sir Mix-a-Lot and Hee Haw are the only original FNG’s left with perfect attendance. Good Work, men.
  • Between farmers Hee Haw and Greenacres, Schafer, and HFD fire truck, the Gridiron burns more diesel fuel than any other AO.

A pleasure to lead Grid Iron




Ad-Lib Q

Conditions:  35F Clear and Breezy

Commentary:  Veteran’s Day has been an important event for our F3 community and each year, we have tried to do something special.  As the week came to a close, no Q had signed up to lead our convergence beat down.  Friday evening chatter on the wire was pushing for a Vet to leave but still no one stepped up – including YHC…  As time marched towards launch – still no takers…   YHC posted early to enjoy a Vets Day Murph with some fellow Pax , Itallion Stallion and Arnold, and then drove home to take care of some quick necessaries…  Upon returning YHC learned that he got the nomination for today’s Q – aka voluntold.  So, time to get a plan, do some ad-lib and draw from past experiences…

The Pax eagerly formed up into the COP.  Since it was our first chilly fall morning, this group was ready to roll.

Disclaimer…  While explaining that I had no idea what I was doing or what we were about to do, Krispy Kreme rolled up with his Ruck and sporting his cocktail dress…  It’s always good to have a bonafide veteran participate in Veterans’ Day – 20 years of service!

Warm Up :

  1. SSH X 25 IC
  2. Imperial Walkers X25 IC
  3. Monkey Humpers X 25 IC
  4. Merkins IC X 10
  5. Frankensteins X 25 IC
  6. Guantanamos X 15 IC
  7. There may have been more… can’t remember

The Thang:

Crawley Thang:

  • Bear Crawl to the first 5 trees and do 10 Merkins at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Crab Walk to the first 5 trees and do 10 Leg lifts at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Lunge Walk to the first 5 trees and do 10 Squats at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Backwards Bear Crawl to the first 5 trees and do 10 Hand Release Merkins at each tree
  • Run to middle of WZ field and do 20 Mountain Climbers then to end of WZ and 5 Burpees and run back
  • Sideways Bear Crawl to the first 5 trees and do 10 Big Boy Situps at each tree
  • Four Corners
    • Corner 1: 25 Merkins
    • Corner 2: 25 LBCs and 25 Merkins
    • Planters: 15 step ups / 25 Dips / 20 Derkins
    • Corner 3: 25 Flutter Kicks IC / 25 LBCs / 25 Merkins
    • Corner 4: 25 Squats / 25 Flutter Kicks IC / 25 LBCs / 25 Merkins
  • COP:
    • Box Cutters
    • Inappropriate Bridges
    • Catalina Wine Mixers


  1. Gridiron AO – Kelleytown, all Pax invited, 5 FNGs so far
  2. Team RWB – Free – support and enrich veterans lives – Krispy encouraged all Pax to join Team RWB.
  3. Plug for Veterans Day celebrations – Krispy also mentioned his desire for Hartsville re-establishing a bigger veterans day celebration and events, like a parade or town hall type recognition.


Isaiah 6:8:  “Here I am Lord, Send me”

We took a minute to recognize the veterans in the Pax today:  Krispy Kreme and me.  Krispy served in the USN for 20 years, 13 of which were sea duty and he accumulated 6 years of time underway – more than half of his sea tour.  KK served aboard the USS Dwight D Eisenhower (CVN-69), USS Carl Vinson (CVN-70) and USS John C Stennis (CVN-74).

Today, less than 1% of our population serves in the military.  We have an all-volunteer force that choses to serve for many different reasons.

YHC mentioned one of his favorite books:  “Tribe” by Sebastian Junger.  Junger writes about today’s situation, where the war, the fighting, the violence is overseas, away from our day to day lives.  We, as citizens of this country can’t easily relate to the experiences of today’s veterans.  Earlier tribal societies dealt with wars within their communities or nearby.  Everyone participated in the conflict and understood the experiences of the warrior.

Junger describes his idea of a veterans’ day ceremony, where the community would come together in an auditorium or town hall and give each veteran a chance to speak about his or her experiences and feelings about their service.  We, as citizens, must do more to acknowledge and include our veterans.  We must listen to them.

Great work by all Pax!!


What 16 pax did in Hartsville this morning to #betterthemselvesandeachother

*Radar was the photographer*

YHC had the Q this morning and was eager to see pax from other AOs that I’ve missed for some time – and to make the special announcement at the end of the beatdow.  7 minutes before seven and those Pax who deserve our RESPECT (50+) outnumbered the rest of us 6 to 3.  Fortunately, due to Benchwarmer’s passioned plea to the group chat, several other pax heard the call and a total of 16 pax got better this morning.  Correction: several pax additionally got better at the Spartan Beast, but it wasn’t as tough as what we had laid out ahead of us:-)

20 IC Mountain Climbers
15 IC Imperial Walkers
10 IC Merkins
10 IC Penningstons (forward & reverse)
10 OYO Reverse Burpees
15 IC Monkey Humpers
10 OYO Burpees


The Thang:

YHC admits, this was a bit clustered, BUT we got it straightened out and attributed the delay to the pax trying to put off the inevitable #beatdown.  Break into Teams of 3: Comprised of Partner A, B, & C

Partner A: Field behind Y.  Bear Crawl from Cargrill Sidewalk to YMCA Sidewalk. 10 REVERSE Burpees

Partner B: Block Slider down Cargrill.  Perform 10 burpees and return.  Complete until time to rotate.  **the grumbling mumblechatter began before the first exercise was even kicked off here**

Partner C: farmer carry one concrete block four corners of the WZ field.  10 burpees at EACH/EVERY corner.   Finish with 50 big boy situps.

Partner C is the *rotating timer* when they are complete.

Same groups of 3:
Wheelbarrow (or bearcrawl) length of War Zone.  Stopping at each hanging swing on LEFT Side and complete 10 merkins (each pax).  YHC would like to point out the ONLY pax that said they would do the wheelbarrow was the Legend, Radar.  Everyone else, including YHC took the slightly easier route of bear crawls.  T-claps Radar!

Plank or air chair for the six and then lunge walk to the flag.  Circle up for some quick Mary

COT & Mary:
20 IC flutter kicks
20 IC box cutters

Special Announcement:

I remember March of 2015 a certain pax came to my Q.  It was his first time out and I had not met him prior. By the end of the workout, he was thoroughly worn out – and then came the tunnel of love. BUT he came back out and that first two months the transformation physically was astounding.
Over the past two years, we’ve all seen him transform and really stand out as a #HIM. Dropping weight and physically pushing himself and many others to get better together and then overcoming literally “crippling setbacks, to now being one of F3 Hartsville’s outspoken advocates and pushing for 2.0 and F3 Dads involvement. Recently, with several other pax, they’ve sought ways to push men, dig deeper and complete extremely hard challenges only by leaning on each other (read: 30 Day CSAUP challenges). Green Acres has taken the call to lead other men and agreed to be Hartsville’s next Nan’Tan.  Let’s welcome him and support him in every way that he has supported us!
Welcome FNG, Sludge!  Pushed hard and kept up every step of the way, look forward to you joining us more!
Grid Iron had its kickoff this past Thursday with 5 FNGs.  Keep getting the word out to other men in the community, especially in the Kellytown area.  Reach out to Green Acres, Goldi, LoveBug, GroundBlind, Stallion, or Shaffer to get them plugged in there.

Why do we compare ourselves w others?

Often, what is really being compared is our “insides” or how we see ourselves to others “outsides” or how perfect it seems like their life is.

Two fold reason here:

1.  what it will lead to in our own life

“Comparison is the thief of joy” -T.Roosevelt

Galatians 6:4-5, MSG Make a careful exploration of who you are and the work you have been given, and then sink yourself into that. Don’t be impressed with yourself. Don’t compare yourself with others. Each of you must take responsibility for doing the creative best you can with your own life.

2.  it prevents us from really seeing the needs of others or how we could love them during their difficult times

Prayer and Close Out

Privileged to lead this morning, men!



Breaking Walls

YHC was looking forward to his Convergence Q! I planned it all week long fine tuning it to make sure that I covered everything. I went to Brick City Friday night with the 2.0s to load the coupons required for this masterpiece of a beatdown and woke up early on Saturday to make sure that I did all my prep work.


At 0700 we circled, gave the disclaimer, broke off into teams of 5 and YHC started to explain what we were doing. I had all the instructions printed out and a lot more copies than we needed. I planned for 20 and we only had 10 post. No matter, let’s move on to the thang.


One the instructions were 8 objectives, but before we could get to those the PAX had a few exercises to complete


100 Burpees

200 Monkey Humpers

300 Merkins

400 2 count Hammers


The Thang:

Revolution 1:

As mentioned, we had 8 objectives we had to complete. One person from each team also had to have a ruck on at all times.

Objective 1: Retrieve a sandbag from the Hartsville Museum.

Objective 2: Collect coupons

  • 1 Log
  • 2 Water jugs
  • 6 Concrete Blocks
  • 8 Concrete Cylinders
  • 16 Bricks

Objective 3: Move the log around the Vista Pond and back

Objective 4: Go the YMCA planters and complete the exercises there

  • 200 Dips
  • 200 Derkins
  • 200 Step-ups/Box jumps

Objective 5: Tireflip a tire down Warzone and back

Objective 6: Bear-craw with tire down Cargill Way and back

Objective 7: Go to the vacant lot beside the pond and do Block Slider Suicides

Objective 8: Return Coupons


YHC has done a similar workout like this before and did not anticipate how fast the PAX would complete everything….not today. We finished everything in around 36 minutes. Then we moved to some other races.

Revolution 2:

Heat 1:

Line up in plank position toes to head with the last person touching the sidewalk beside Cargill. The first person was wearing a ruck and had to bear-crawl to the flag and back then give the ruck to the next person and so on.

Heat 2:

Same format, but we sprinted to the end of Warzone and back

Revolution 3:

We got in line for some banjo bear-crawl, but Dumper was nice enough to tell me about some new animal crawls.

Heat 1: The Gorilla crawl

Heat 2: The Orangutan crawl



Minute AMRAP each of Merkins and Bigboys.



New AO will be planting Thursday in Kellytown



“The brick walls are there for a reason. They aren’t there to keep us out. They are there to show us how much we want it.”  – Randy Pausch


Randy was diagnosed with cancer and after treatment, it came back and he was told that he only had a few months left to live. He spent the rest of his time speaking to people about following your childhood dreams and doing whatever it takes to live them out. He wanted to work for Disney as an Imagineer (CGI work etc) and did not get the job when he applied. However, he found another job, put in the work and eventually became an Imagineer at Disney. He then gave the quote above. This is a mentality that I want to apply in every facet of my life. I posted a picture on the Instagram page recently that said, “If someone ask you ‘What do you do?’, you should say ‘Whatever it takes’”



Both teams were nice enough to let YHC and Goldi wear the rucks during all Objectives. We get the “I am 3rd” award. First runner up for this award is Windows who helped Paperboy carry his team’s coupons back (even though it was a race).

T-Claps to Judy and Baby Beasley for running to get the sandbags and then carrying logs solo around the Vista pond.

If you want to make Goldi come really close to a merlot, make him sprint in a ruck.

Dumper has been spending too much time with the Clinic boyz. When I asked who hasn’t ever worn a ruck he replied, “I did once and beat your ass at the Fox.” Tasteless…

Judy is in charge of creating a new animal crawl called the Dragon.

The PAX were singing praises of Dump’s name when he suggested the two alternative animal crawls.


Murphless Murph

Kudos to the 10 PAX who showed up for a Murphless Murph. The last 3 q’s for YHC have had <10 PAX in attendance.  Its starting to hurt my feelings so YHC is heading to help launch Phantom Fox AO in Kelleytown next week.


Sorta cold



  • SSH IC
  • Windmills IC

Main Event

Modified Murph

Run to playground

  • 10 pullups (modify if necessary)
  • 20 merkins
  • 30 squats
  • 1 lap around the football field

Repeat 10 or more x or until time called

Run back to splashpad


  • Lets have a big showing for Happy Hour Barfly will stay in business.
  • Garrison Murph surgery
  • New AO at Kelleytown.  Talk it up!


Life isn’t meant to be easy or comfortable. We’re meant to struggle.  Get out of your comfort zone in order to grow.

In F3 we struggle physically. If it gets easy or routine then you aren’t pushing hard enough.

Paul recognized this. After he was stoned nearly to death, he and Barnabas left and headed to Derbe.  From Acts 14:

21They preached the gospel in that city and won a large number of disciples. Then they returned to Lystra, Iconium and Antioch, 22strengthening the disciples and encouraging them to remain true to the faith. “We must go through many hardships to enter the kingdom of God,” they said.


Observations from today’s awesome Q

  • Despite the fact that Judge Judy can do pullups at the playground while standing flat footed, he was lagging behind a trio of 40+ year olds. Either he was sick or slowed down by that windsuit he was wearing.
  • Stallion showed up on time and Chainsaw stayed all the way through the devo. Bizarre.  Yes I said that right.
  • Its eerily quiet at the Clinic without Barfly cackling, Arnold telling crude jokes, Baby Beasley passing mustard gas, Woodchip bragging about himself, or Benchwarmer critiquing the q’s cadence count.
  • Paperboy made a lame attempt to fill the vacuum by mentioning that the FCC was banning Groupme due to crude memes, excessive bullying, and offensive posts. I think Stepshow was the only one who laughed.
  • PAX got in 2-3+ miles in addition to the exercises. Everybody pushed.  Good work.