Full Frontal Attack

Todays workout was in honor of Josh aka Rooney, one of the Cadre that helped lead the Goruck HTL in Savannah in March.  It was intended for rucks but we improvised.



Ruck up if you got one.  Mosey to brick pile and grab a coupon if you don’t have a ruck.

The Main THANG

In honor of Cadre Rooney WOD

Start with 400 m coupon/ruck carry (2 laps around islands) then:

5 rounds of the following (but we only had time for 3+)

  • 75 mtn climbers (4 count) (crowd pleaser!!)
  • 75 air squats (single count)
  • 200 m coupon carry (1 lap around islands)
  • 75 flutter kicks (4 count)
  • 75 overhead claps (single count)

Finish with a 400 m coupon carry (2 laps around islands)


We did some stuff


Goruck Star Course—Congrats! to Skinny Pete, Paperboy, Klinger, Linus


Recently through FB, I discovered that Cadre Josh had been diagnosed with pancreatic cancer.  A few weeks ago, I planned a trip to Milwaukee with my 13 year old to watch the Dodgers/Brewers in the NLCS.  Knowing that Josh was from Wisconsin and a huge sports fan, I reached out to him to see if he was planning to be at the game.  He replied immediately and said that he would be there and he gave me pointers on where to eat and what to see while we were in town.  He also agreed to meet my son and I during the game.  We talked for a few minutes and he was in good spirits despite his diagnosis. He has 2 small boys and I couldn’t help but ache for him knowing that he was going to have to endure cancer treatments and not be able to spend as much time with his boys.  His attitude is what struck me the most.  He said he had always been underestimated and never was the smartest or talented.  But he always had a positive attitude and never let the opinions of others define him.

From a recent FB post he quotes his Ranger creed by “going full frontal attack on this enemy” and stating “Surrender is not a Ranger word” and “I will shoulder more than my share of the task, 100% and then some!”  His story reminds me of one of my favorite verses from Romans 5:3-4.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope”




25th Anniversary of the Battle of Mogadishu

The PAX were informed that the theme for the workout would be about the Battle of Mogadishu (made famous by the movie Blackhawk Down.) 25 years ago soldiers embarked on what was supposed to be a quick 1 hour mission.  When 2 Blackhawks were shot down by RPG’s, 1000’s of enemy converged on the site and the men had to fight for 18 hours till they could be rescued.  The last few soldiers had to sprint 1 mile (Mogadishu mile) to their convoy under heavy fire.  19 dead, 73 wounded





Warm up the choppers

  • SSH X 19 IC
  • Clinic Arm Circles x 19

Mosey to the downed helicopters (Blocks staged in the middle of the Brick City parking lot.) Count off in order and listen for instructions

Main Event

Defend the downed Blackhawk

4 corners (central islands in parking lot)

  • Corner 1:  19 thrusters, OH carry to next corner
  • Corner 2:  19 Kettlebell, lunge walk to next corner
  • Corner 3:  19 Block burpees, OH carry to next corner
  • Corner 4:  19 Jump lunge, Each leg, lunge walk to next corner

Drop 1 rep after each circuit. (19 died in battle)

During the 4 corners, each PAX took a turn carrying a casualty around the 4 corners.  Load up as many coupons as possible (50# ruck, 60# sandbag, tire pull, 2 water jugs)  Complete a full lap and return to where you left off in the 4 corners and next man comes up.  When planning this I thought we would get 2 turns apiece, but I’m glad we didn’t


73 flutter kicks (for the number of wounded in the battle) split into 2 sets with 10 BBS in between


Prefontaine at Woodchips neighborhood

Remember flood victims, Tsunami victims, 7 police officers in Florence, #99, Chuck-E-Cheese son Finn


Thanks to Skinny Pete and Paula Dean for the Mogadishu background and soldier stories they learned at the Goruck event last weekend. Take time to thank our soldiers, firefighters, policemen, ems who put themselves in harms way and protect and serve us.





Nothing but a “G” thing

The 3 G’s, Greenacres, Goldilocks, and YHC met up at SOS to take on Tropical Storm Kirk.  But it didn’t take long for it to turn into a Tropical “Depression”.  Here is what had happened.


Always 84 degrees in the pool unless Wall-E relieves himself



Swim a few laps

Main Event

Was hoping for teams of 2, but since only 3 showed up we made it work

3 man DORA

  • Partner A underwater brick slider down and back
  • Partner B Salmon ladders (~125 as a team)
  • Partner C Freestyle down and back

Each man got 3 rounds of each station

Separate OYO

  • 5 Gutter ups, swim with arms only to opposite end
  • 20 two count flutter kicks, swim with legs only back to start

Rinse and repeat 5 x, flutter kicks on the 6

2 PAX tread water with brick overhead while 3rd pax freestyle down and back (Crowd pleaser). Switch out one man at a time until everyone has done a lap.

Cool down mosey down and back

Mary-SOS style

  • Tread water with arms only for 1 minute
  • Tread water with legs only for 1 minute

Prayed for those affected by flooding.   Look out for an opportunity to help our brothers in Conway/Myrtle Beach.


First time Q’ing SOS was loads of fun.  Its not hard to make it suck because there is no break.  The whole body gets a workout without getting beat to death.  Tclaps to Goldilocks who swam without flippers which is much harder.  He also floats much better than YHC who was flailing desperately while treading water.




Whistlestop Tour

Conditions 73F and humid.

I had been planning on doing my VQ in a few weeks. However, I found myself signed up for Convergance after arriving back in Simpsonville from Tuesday’s Clinic. Only problem was fitting all my props in the Camry for the road trip back to Hartsville. It’s hard to top most Q’s done on Saturday. My first post as a FNG was probably the hardest and most memorable by Lil’ Sweet. A dual circuit was in order. Felt the need to give a little more attention to my instructions. So a whistle seemed to be appropriate for the task. I had been called “Naked and Afraid” for removing my shirt after Tuesday workout. Well it was time to see how the PAX reacted after a few beer keg slams, block sliders and merkins.

Introduction of myself to the 20 Pax who were on time. The mission of F3 is to plant,grow and serve small men’s workout groups for the invigoration of the male leadership community.


  • 20 SSHs
  • 15 Imperial Walkers
  • 15 Mountain Climbers
  • 15 Reach Ins
  • 10 Burpees OYO

Count off 1,2 for Dual Loop Session. Then Mosey to the Pond doing a series of exercises I often did at cross-fit. Lunges to Stop sign,then High Kicks,High Knees,Butt kicks and Cariocas to the Pond..

**The Thang

Separate in groups. 1 for Pond and 2 the Concrete pad. At the Pond for four stations for exercises with four sets After finishing set run to next station:

  • Station #1 Merkins 50,40,30,20
  • Station #2 Squats 50,40,30,20
  • Station #3 Plank Jacks 50,40,30,20
  • Station #4 Freddy Mercuries 50,40,30,20

At the Concrete Pad Six Exercises

  • Pulling chain 30 yds. Down & back
  • Bucket carry 30 yds. Down & back.
  • Sledge hammer tires 30 yds. Down & back
  • Jump rope 100 times. Run down & back
  • Beer keg slam 20 times. Run down & back
  • Block sliders 30 yards. Down and back.

Switch to next location after finishing sets of exercises or when whistle sounds. Most of us finished up two rounds on starting point and one on the alternate. Mosey back to WZ for Marys.


  • Combos 2 Flutter Kicks,4 Leg Raise, 8 LBCs
  • Combos 4 Flutter Kicks,8 Leg Raises,16 LBCs
  • Combos 8 Flutter kicks,16 Leg Raises,32 LBCs
  • Combos 16 Flutter Kicks,32 Leg Raises,64 LBCs

Completed after YHC had a little problem keeping the totals right on each round. Disclaimer came after exercise so a few threats of liability and lawsuits surfaced. #Learning from my mistakes.


Nameorama and Anouncements:Credos to Oliver Segars and F3 Hartsville for helping pay for opposing team Conway’s meal on Friday. Our team came through with the money.

Devotion: Overcoming Fear to Take Leadership

There has always been some apprehension of leading a Q. Specifically the fear of leading Hartsville F3 in physical activities and then giving a devotion that will have some meaning. Since I started F3 in July 2017 there is always something new that I take from each post both spiritually and physically.These Bible verses tie in how trusting in God’s plan for overcoming those fears:

“So be strong and courageous! Do not be afraid and do not panic before them. For the Lord your God will personally go ahead of you. He will neither fail you nor abandon you.” Deuteronomy 31:6.

“For God did not give us a spirit of fear,but of power,love and a sound mind.” 2 Timothy 1:7 With God on our side we are unstoppable. We do not have to live our lives in fear but rather,we can rest in knowing that God has a plan for us. As his people, he will allow us to prosper.

Well I had a great experience doing the Q. In order to grow in your life you must take on challenges that often cause some level of discomfort .I have been to multiple cities and AOs that have F3. F3 Hartsville has always been helpful and encouraging.Thanks for all the support.


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.



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


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




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.


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


  • 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


  • 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)


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

COT, Announcements, Countorama, Nameorama


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


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






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.


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.)




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.


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


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.



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.


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.


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


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


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



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!


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


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)


Goldie prayed us out

Pledge of Allegiance


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.