Memorial Day Murph

 

Official Murph (time limit 60 minutes) named for Lt Michael Murphy

  • 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • 1 mile

With 20# weight vest

Running Options

  • 2 laps around ymca block = 1 mile
  • 6 laps around burry park field = 1 mile
  • Run to Lawton Park and use their monkey bars =1 mile each way
  • Rabbits can run to Farsight and use their monkey bars = 1.8 miles each way

Break sets/laps up any way you like.

Modify: Assisted pullups or dips on a bench

If finished early, start on the following until time is called:

  • 100 burpees
  • 100 4-count flutter kicks
  • Run laps around Burry Park

COT

  • Count-o-rama
  • Name-o-rama
  • Devo (Radar)
  • Pledge of Allegiance

 

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

4

Christmas in April Pre-Blast

Here’s the details:

Date: Saturday, April 28

Time: After Convergence (coffee and biscuits will be provided)

Place: From WarZone to 616 Howard St.

Directions: Take 6th St to Marion Avenue. Right on Marion. First house on the right just after Pride Park. (This is the back of the house)

THE THANG

PROJECT PANE

We are going to be replacing 6 windows, 1 exterior door and 3 door locks for Dolly Wright and her husband. She is as sweet as a 50# bag of sugar, and I can’t wait to help her out. Their home is old and breezy. New windows will provide better insulation than the plastic she has tacked up over the original windows. Currently her back door is an interior hollow core door, which provides zero security and not much more insulation value. Her front and rear doors have no deadbolts and old handles. Her bathroom door has no handle at all. #awkward

Tools: Hammer, flat bar, screwdrivers, level, pliers, cordless drill, sawzall.

PROJECT COVERUP

Donkey Lips put us on to another project that is just down the street. There is a 100+ year old cemetery at the end of Marion Avenue that was literally covered up by trees and undergrowth. Volunteers have begun to bring it back to where it should be, but now they need some heavy lifting. F3 is tasked with laying a thick bed of mulch over the entire plot of land to kill off the vegetation. We need strong backs and weak minds.

Tools: Wheelbarrows, shovels, rakes, pitchforks, pruning shears, maybe a chainsaw or two.

THE BIG PICTURE

F3’s mission is to plant, grow and serve  small workout groups to invigorate male community leadership. Service is a major component of leadership. It is one of my burning desires to build bridges. Across race, age, creed, nationality,  basically any gulf between “US” and “THEM”. Working on these projects gives “us” a huge opportunity to reach “them”. How many sad clowns live within a 1000′ radius of these two projects? How many lives can we impact by leveraging a little bit of our time to help others?

Join us. Sign up and show up.

Aye!

3

F3 Hartsville 3 Year Anniversary Shindig

Come one, come all!  Those who attended last year remember (if you didn’t hit the keg too hard) the fun we had shucking oysters and laughing at Tater Salad as he emceed the awards presentation.  Those of you who weren’t a part of this crazy thing we call F3 Hartsville last year, come get some great 2nd F with us this year.

What:

A party for all of F3 Hartsville AND the families of F3 Hartsville

Instead of oysters (since mid-April is a little warm for those), we will have lowcountry boil and BBQ for those who don’t eat seafood.  Libations will be provided by our very own Barfly.  Just bring an appetizer and yourself, your M and you 2.0s.  That’s right!  It’s family friendly.  And a great way to be able to recognize your fellow PAX in public while not wearing sweaty workout clothes.  It’s also a great way to get to know each other for something other than farting during flutter kicks!

Awards.  I did mention awards.  Divac will be sending out ballots shortly for your voting pleasure.  Don’t feel too bad if you don’t win one.  I know it’s hard for some (IYAFYL), but be a man about it.

When:

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

Where:

Casa de Last Rites.  1121 Pine Lake Drive, Hartsville

How:

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

Stay tuned for more updates as they develop!

5

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

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

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

Log Corner beatdown

Conditions: Easy day, all day

 

Last night Goldi put something on the chat about YHC having the Q. Since I thought I signed up for it and forgot, I said, “Yea I got a plan”. I didn’t, but I knew I wanted to make it heavy. The M and I took the kids downtown to the block party and we were having a great time. Then, I heard someone say it was past 8 and I remembered the mother of all GORUCK events was being live streamed. I quickly advised the family that it was time to pack up and roll out. When I got home, I quickly hopped on line and started watching. One hand on the phone, the other putting kids in PJs. I put the kids in bed and headed downstairs so I could watch it on a larger screen. About that time, they started laying into the rosters with F bombs. That’s when the wheels started turning for my Q.

 

Warmup:

Do what?

The Thang:

PAX were instructed to mosey over to the log pile. Since we had 5, we had a team of 2 and a team of 3. YHC instructed the PAX to grab a log and head towards the corner of Cargill and 4th. We were doing the big block 4 corners.

Round 1:

Cargill and 4th:

Drop the log and do 100 merkins. Pick up your log and get going.

4th and Carolina:

Drop the log and do 100 squats. Pick up your log and get going.

Carolina and 5th:

Drop the log and do 100 big boys (crowd pleasers for the Clinic crew because of how many big boys we did at my Tuesday Q). Pick up your log and get going.

5th and Cargill:

Drop the log. Do 50 merkins, squats and big boys. Get your log and head back to SP

 

After round one we dropped the logs and did a ruck mosey around the course.

 

Round 2:

Cargill and 4th:

Do 50 merkins.

4th and Carolina:

Do 50 squats

Carolina and 5th:

Do 50 big boys.

5th and Cargill:

Do 25 merkins, squats and big boys. Head back to SP.

Mary:

Put the logs back

Annoucments and DEVO:

Paperboy said he is ready for Selection.

 

I grabbed my phone to do a count off and saw that I had a few missed calls and a text from the M asking me to come home. Quill was sick and she thought he may need to go to the ER. Goldi closed it up.

When I got home, my M had just finished giving Quill a breathing treatment and he was doing much better. Didn’t think there was an immediate need to go to the ER so he will be seeing the Dr today.

6

Currahee/Sink or Swim

Conditions: Q’s Birthday so…was going to suck regardless of weather.

Equipent: 25 meter pool, 2 duffel bags, 2 cinder blocks, 2 bricks, and goggles.

Currahee is traditionally a ruck workout but, I decided to move the PAX to the pool to experience what the Sink or Swim AO has to offer. I was afraid I was only going to have two so post for the workout. I was supprised by the number of PAX and the names that posted. We also received a visit from Bowtie who always has his mouth open everywhere I see him. I made sure to ask everyone if they could swim. We were going to find out either way. Rocky hesitantly got in the pool and then hung on the side for dear life. Reminded me of a bug going down a drain.

Warm-up

5 laps down and back.

The Thang

2 swim lanes had a duffel bag with a cinder block inside and a brick at the bottom of each. We divided into 2 teams. Each team had to drag the bag and push the brick under water down and back 5 times. At the shallow end everyone got out to do 50 merkins and 50 flutter kicks. At the end of the deep end everyone had to do 3 rounds of salmon ladder.

Doesn’t sound too bad but, the PAX were out of breath for most of the time. This is a great team building workout and an excellent mental challenge. I kept looking to see how Rocky was operating. He was still kicking.

Cool Down

Tread water for 5 mins.

Devo

We BOM while treading water in the deep end. Some PAX got closer to God. Little Jack joined us.

Moleskin

Rocky impressed me. I was really wanting to have to supply rescue breaths and high quality chest compressions for which he would never live down. Other PAX started questioning their regular Fitness routines. Some even commented that they felt like a FNG. Everyone should try to push themselves out their comfort zone. The next challenge is to attend Bowtie’s and Benchwarmer’s Zumba AO they been recruiting for on Farmersonly.com. Well, that may be a closed group and by invitation only.

Great push guys.

Aye!

 

0

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

Farmers Carry

Conditions: Humid, tons of mosquitos and ants

With Klinger DR training, he asked YHC to take the Q. I decided to switch it up a bit and asked everyone to meet at Clinic/Brick City. Enough small talk.

This is what was done.

  • Ruck to BC

The Thang:

  • Grab two water jugs for farmer’s carry and start at the first light pole
  • 200 LBCs

Round 1

  • 25 merkins
  • Farmer’s Carry jugs to 2nd light pole
  • 25 merkins
  • Farmer’s Carry jugs to 3nd light pole
  • 25 merkins
  • Farmer’s Carry jugs to 4nd light pole
  • 25 merkins
  • Farmer’s Carry jugs to last light pole
  • 25 merkins
  • 200 LBCs

Round 2

  • 25 squats
  • Farmer’s Carry jugs to 2nd light pole
  • 25 squats
  • Farmer’s Carry jugs to 3nd light pole
  • 25 squats
  • Farmer’s Carry jugs to 4nd light pole
  • 25 squats
  • Farmer’s Carry jugs to last light pole
  • 25 squats
  • 200 LBCs

Round 3

  • Hold plank
  • 1st PAX farmer carries their water jugs to the last light pole and back
  • 2nd PAX goes
  • 3rd PAX goes
  • Returned water jugs
  • Ruck back to SP
0