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

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

Announcements

  • 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

Devotion

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

Moleskin

  • 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.

Aye!

Groundblind

 

 

4

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.

The THANG

  • 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

Announcements

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

Devo

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.

Moleskin

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”

Aye!

Groundblind

 

5

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

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

Announcements:

  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.

Devotion

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!!

6

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

Warmup:

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

 

Mary:

Minute AMRAP each of Merkins and Bigboys.

 

Announcements:

New AO will be planting Thursday in Kellytown

 

DEVO:

“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’”

 

NMS:

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.

3

Farsight goes couponing

Conditions: 50 degrees (Great workout weather)

YHC went to Brick City the night before the beatdown and loaded up some coupons. He heard that Farsight had been robbed of everything and wanted to make sure they were lifting and moving heavy things also (didn’t want them to get soft).

I arrived earlier (I know, shocker) and started unloading everything while Gutenberg, Linus and Divac watched. 6 tires with ropes, 6 concrete cylinders and 12 water jugs.

A disclaimer was given and we started…

Warmup:

No time

The Thang:

Teams of 3 were made.

Station 1: Run to the jungle gym and do 10 pull-ups

Station 2: Tire drag around the parking lot

Station 3: 50 curls and then farmer carry around the lot

Each partner went to a station and started working. The person finishing station one rotated everyone so each person moved through the stations accordingly.

We did this until 0611 and then packed up my truck.

Mary:

None

 

There’s no doubt in my mind that Audit is going to fit in nice with the IYAFYL group. Not only did he not welcome me when I went around the circle at the start, he also made a fat joke after the workout.

During my Devo, I mentioned talking to my wife late at night to which Bodybag said, “Trying to convince her not to leave?” Farsight could have its own “Dickhead of the Week” award.

When I arrived, I thought Divac and Gutenberg were consoling a lost little old lady. I was surprised to find out that it was just Linus wrapped up in a grandmother style afghan.

When YHC was checking to see how many we had, I mentioned to Gutenberg that we need 2 more. T-Claps to him for saying, “I can just leave if you need me too.” Way to be 3rd

DEVO:

Someone is always going through something.

We all have our issues and it’s very easy for us to become blinded by them and forget that people we see every day are dealing with their own struggles. Be more aware of what is going on around you and ask God for vision to show you people that are also struggling so that you can help them.

4

Coupon Races

Everybody knows the Clinic loves to race and more importantly, we like to win. So why not give them what they want.  Coupon Races.

The Thang

  • Start out with a little warmup
  • SSH IC
  • Diamond Merkins IC
  • Copperhead Squats IC
  • LBC IC
  • Hands release Merkins x OYO
  • Jump lunges x each leg OYO
  • V-ups x OYO

Mosey to block pile and count off by 3’s. 11 is not divisible by 3, but Bowtie shows up (he hates a warmup) to give us 3 teams of 4.

Each team has these coupons—1 tire drag, 2 jugs, sand bag and one of the special coupons below

  • 80# Plate drag (crowd pleaser)
  • 100# Heavy bucket
  • 60# sandbag

Race 120 yards with all your coupons to opposite end of parking lot. When entire team gets there, do 100 team burpees, then 120 yards back.

After completing the race, teams switched out the special coupons. The PAX completed 4 races, but I don’t really know who one because YHC was on the losing team EVERY time except the last round where we took advantage of the easiest coupon, a head start at the beginning and on the burpees to squeak out a 2nd place finish.

Circle up for Mary:

Various core exercises

Announcements—

Nothing noteworthy

DEVO

Sometimes we lose sight of the F3 mission which is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Kelleytown AO launching soon.  Stay tuned

Aye!

Groundblind

 

3

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

Farsight Turns Two: And It Was Terrible!

28 men, including 1 FNG and 1 recovered sad clown, emerged from the gloom to celebrate a momentous occasion:  Two years of blood, sweat, tears, prayers, laughs, and brotherhood at the Farsight AO.

Many men have passed through the gates at Farsight over the last 2 years, but many have not.  So the FS pax invited all to come and explore the best AO in Hartsville and all it has to offer.  From the track, to the wall, to the basketball court, to the rail, to the playground to the Indian Mound:  the Qs brought out all of the favorites that have pleased the crowds for over 200 gloomy mornings.

Conditions: 70 degrees and cool.  Perfect Beatdown weather.

THE THANG:

Warm Up:

• Imperial walkers x 20 x IC

• Merkin x 10 x IC

Main Thang:

Partner Up. Shotgun start at any station. Flapjack every station before moving on (except station 3)

Station 1:

A – Balls to the wall

B – Cinder block rock slider slide across basketball court and back TWICE

Station 2:

A – Incline Merkin

B – One lap around track

Station 3:

A – Rail crawl down walk way (bear crawl modify)

B – Rail crawl down walk way (bear crawl modify)

Station 4:

A – Pull ups (low bar modify)

B – Sprint up hill – 5 burpees

Station 5:

A – Swerkins – Pushup with feet in in a playground swing. As you complete the pushup, bring your knees into your chest and back out.

B – Backward bear crawl up hill – 5 burpees

Left room for Captain Thor up to 10 and back down #crowdpleaser

COT and Devo led by Goldilocks

Moleskin:

– Good work by the pax and YHC believes they got their money’s worth this morning. The first 5 minutes of the first stations was full of mumble chatter, especially when some were introduced to rail crawls, backwards bearcrawls, swerkins, and block sliders, all of which brought out some yells.

— T-claps to WarZone for bringing their entire AO across the Lake to help celebrate.  We love you brothers!  Also to the others from Clinique who could not pass up a chance to do something other than run wind sprints and burpees.

— More T-claps to Audit for bringing our only FNG of the day and for shaming Survivor into posting for the first time in over a year.

— Also, for all critical of YHC’s Captain Thor counting:  Remember to respect the Q.  And keep your mouth shut.  Stick to the cadence.

— Continue to think of sad clowns in your work and life to bring and make big  changes in their life.


Announcements:

— Green Acres continues to push the bounds of respectable exercise by organizing the first “Swingers Challenge”  Wives are welcome, but not required.

— Prayers up for the injured pax for speedy recovery, and also those dealing with illness in their family.  Also, to the pax expecting 2.0’s in the coming months.

 

 

 

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