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.

 

Warmup

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)

Mary-

We did some stuff

Announcements

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

Moleskin

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”

Aye!

Groundblind

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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.

Conditions

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

The THANG

Warmup

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.

Moleskin

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.

Aye!

Groundblind

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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.

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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
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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.

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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!

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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!

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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

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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.
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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
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