Groundhog Day–All Over Again

Weather–35 degrees. Sunny. Perfect

YHC came in on two wheels after a last minute rendezvous with the toilet, but I was encouraged by the number of cars and all the pax standing around, just waiting for a supreme leader to arrive. YHC was happy to accommodate.

YHC is not much on warming up. Working out is its own warmup. Instructions were simple enough for even the dullest pax to understand. Merkins, Squats, Box Cutters IC. All x 20. After a nice little training session, we got to work.

4 Corners

20 reps at each corner

Merkins

Squats low and slow

Box Cutters IC

We did Round 1 five times.

We finished off with a little bear crawl across the park then circled up for announcements and devo.

Announcements

Feb 21 FCA will be having a fund-raising banquet. YHC has reserved 16 seats and is looking for willing pax to fill them. FCA literally saved my life. Prior to making a commitment to Jesus Christ, I was on a path of self-destruction fueled by alcohol and drugs. FCA will always hold a place in my heart, and I look forward to sharing that with you. Please join me in supporting this cause. Come to the banquet or just give. I promise you the reward will be far beyond whatever you donate.

February is the run challenge. Pax are encouraged to run 100 miles during the month. Find a running buddy and make it happen. Aye!

The Fox is coming back. Looks like May is the month. Stay tuned for details.

Devo

James is one of my favorite books of the Bible. He doesn’t putz around with frivolous details and meaningless chit chat. James gets right down to it in the second verse. “Consider it all joy, brothers and sisters, when you encounter various trials, because you know the testing of your faith produces perseverance. Let perseverance finish its work, so that you may be mature and complete, lacking in nothing.” (James 1:2-3)

James didn’t have time or energy for stinking thinking. Every challenge he faced, and he faced a lot of them, was an opportunity to get better. James made an important choice, right up front. He chose joy, regardless of circumstances. We can even say he chose joy BECAUSE of his circumstances. How many times do we allow ourselves to wallow in self-pity and quit before we see the end? James nailed it. He knew the fruit of sticking it out is perseverance, and the result of perseverance is becoming a better version of yourself.

We faced a grinding Q today. All of us knew what was coming at the next corner. All of us knew how it was going to feel in those last few merkins. All of us knew we were getting better together. I’m proud to call you my pax, my brothers. Aye!

Respectfully submitted,

Wall-e

0

Call to Action

After Greenacres called out the PAX for not HC’ing to Marion or Convergence, YHC took the cue to Q convergence.   The only ones present at 6:55 were Daisy Dukes, Paperboy, and Coxswain, who remarked “Are they chicken s##t?” or something to that affect.  He said it, I didn’t.  As the warmup began, Lovebug shows up to pull the average age of the PAX down to 52.  Only 5 PAX heeded the call from our Nantan, but work was done.

Conditions

40’s

Warmup

SSH, Clinic Arm Circles, Windmills, Merkins, Copperhead squats

The Main THANG

Pair up in the center of the field and face each other.  The PAX will move out away from each other and meet up somewhere in between depending on how fast your partner is.  Roughly 5 minutes per round.  Change partners each round.

  • Round 1 (x2):  Bear crawl out, 10 BBS, Bear crawl back, 10 burpees, 10 booyah merkins
  • Round 2 (x2):  Lungewalk out, 10 BBS, Lungewalk back, 10 jump squats, 10 booyah merkins
  • Round 3 (x2):  Crabwalk out, 10 BBS, Crabwalk back, 10 monkey humpers, 10 booyah merkins
  • Round 4 (x2):  Burpee broadjump out, 10 BBS, Burpee BJ back, 10 burpees, 10 booyah merkins

Move to the end of the field and partner up on sidewalk.  Partners mosey opposite each other around the field, stopping at all 19 benches for:

  • Round 1:  10 stepups EL
  • Round 2:  10 bench dips
  • Round 3:  10 jump squats EL

More bench work.  3 sets each of the following:

  • Catalina wine mixers (with bench) x 10 OYO.  From plank position, hands to bench, back to plank, then a full pushup equals 1 rep.  3rd set was a crowd pleaser.
  • Decline mountain climbers x 10 4-count OYO.  Basically same as mtn climber, but feet on bench.

Circle up and plank up.

One at a time, a PAX hops up, runs and does 5 pullups and returns to plank.  2 rounds made for a long plank experience.

Mary-

Flutter kicks, dollies, v-ups, LBC’s

Announcements

  • Christmas gift signup.  Look for the spreadsheet and then cuss out Wall-E if you can’t get into the google doc.
  • T-claps for Schafer and Greenacres for q’ing F3 Marion,  Beast Light & YHC on deck for 12/8, Waterbug on 12/15.  Come join us and pay it forward
  • Farsight cleanup day on 12/8 at 9 am??? Lunch provided to those who HC.

Moleskin

George H. W. Bush passed away after a remarkable career.  Joined the navy on his 18th b-day and became an aviator.   Flew 58 missions, was shot down.  Graduate from Yale where he played in the College World Series.  Went into the oil business and became a millionaire.  Served in congress, led the CIA, UN ambassador, liaison to China, VP, 41st President.  Married for 73 years with 6 children.

A lot happened under his watch as President including the Fall of the Berlin Wall and Desert Storm.  However, one domestic initiative still resonates with us today:  His 1000 points of light program.  We are tasked with making the world a better place by volunteering our time, talents and resources.  This could be giving blood, reading to elementary school children, donating to charity, etc.  I encourage you to find ways to become a point of light in the world.

Aye!

Groundblind

4

Pre-Blast – North Hartsville Elementary Service Project

Pre-Blast – 2018 Service Project – F3 Hartsville

B.L.U.F. (Bottom Line Up Front) – We are doing a service project. Sign up below: https://docs.google.com/spreadsheets/d/1a78rHgsDLRFlsCUb7DmUs8wyb7PGFX7HjSLB5K1eGAQ/edit?usp=sharing

Calling all PAX of F3 Hartsville! You are cordially invited to participate in a clean-up project at North Hartsville Elementary School on Saturday, December 8, 2018.  The schoolyard has served F3 well for several years as home of the Farsight AO and as one of the pain stations during the annual Fox.  Blood, sweat and tears have been left on those grounds in efforts to make ourselves and our fellow PAX better. Now we have an opportunity to pour some of that sweat into work that will make the schoolyard a better and safer place for the kids of NHE.

What is the project?

NHE has a large courtyard area that students are currently restricted from using because it is unsafe. The vision of Kristi Austin, Principal of NHE, is to turn the courtyard into a nice grassy area that is safe and easy to maintain.

The area currently has a fair amount of limbs and other organic debris that needs to be hauled away.  Additionally, there are concrete benches and tables that need to be removed as well as a multitude of bricks and paving stones.

A set of metal risers/bleachers needs to be taken apart and hauled away as well as some smaller wooden structures.

Lastly, some general landscaping work is needed, such as pruning branches and trimming hedges.

When is it?

We will start at 9:00 am on Saturday, December 8th.  This will give you a chance to attend Convergence and then go home to get your tools and or your 2.0’s.

If you are attending the Christmas parade that morning, no problem. Please come after the parade.

Who can participate?

All PAX of F3 Hartsville are invited, as well as their M’s and 2.0’s.  Bring friends along as well!  This is a big area with plenty of room for a multitude of workers.

This is a great opportunity for your high school student to pick up some community service hours!

Why should I do it?

Because we are leaders in our community and we have an opportunity to help fill a need that is not being met!  It is also a great fellowship opportunity. After all, that is what the 2nd F of F3 is all about!

Who are the Q’s?

Divac & Windows

What can I bring?

We will need the following items:

  • Wheelbarrows
  • Saw or Torch to cut metal
  • Hedge trimmers
  • Rakes
  • Shovels/Spades
  • Leaf Blower
  • Trash Bags
  • Pick-up trucks
  • Trailer (to haul pavers, concrete, yard waste, et al. to the dump)
  • Work gloves

How Long?

We’ll work till early afternoon (lunch and drinks will be provided!), but you are encouraged to come for however long you can.  This project will take more than one day to complete, so we expect to schedule a second work day at a later time.

We want the work we do on the 8th to noticeably improve the appearance of the site and to eliminate the areas posing the greatest safety risk to the children.

What next?

Sign up HERE 

1

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

5

Listen up Q

9 PAX arrived to a 56 degree, rain soaked parking lot very reminiscent of SOS. No one was prepared with goggles so we improvised. Hooker racked his first kill of the day demolishing a questionably orange cone. Whether it was intentional or an accident (while switching through his AC/DC greatest hit album) one may never know.

**Warmup

20 – SSH

2 – Gerkins (Groiner each leg w/ 5 merkins)

99 – Pennington’s in support of our boy, #99 Dylan Adams.

Mosey to playground

**The Thang

This is not a race. You’re fighting the voice that’s telling you to quit. Start with one movement, Run 200m, Add a movement and repeat. If you reach the end, continue with ALL movements until Q calls time.

5 – Burpees

10 – Pullups

20 – LBC’s

20 – SSH

20 – Merkins

20 – Big Boys

20 – Squats

20 – Lunge pulse (10 each leg)

20 – Hartsville Hammers 2 count

20 – Flutter Kicks

20 – Should taps 2 count

20 – Burpees

**Mary

5 – Freddie Kruegers (3 count IC Freddie Mercuries into 6in hold)

**CoT

NamOrama/Updates

  • Reminder that we have Convergence. Let’s get these numbers up.

Devo

The voice in your head is one of the only constant things that never leaves us. That also makes it one of the hardest thing to tell “no”. I think we give it too much power and it gets in the way of a lot of our goals and growth.

1 Kings 19:9-13 NIV (ELIJAH fleeing to the wilderness from Jezebel)

There was a great wind, earthquake and fire making noise around Elijah but the Lord chose to speak in a whisper. Is your head voice making a constant loud presence that is distracting you from hearing from the Lord? Call it out. Say no to the lies. Say no to the fartsack. Get quiet and ask the Lord to speak. You may be surprised what he has for you!

3

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

Conditions

Humid

The THANG

Warmup

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

Mary-

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

Announcements

Prefontaine at Woodchips neighborhood

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

Moleskin

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.

Aye!

Groundblind

 

9

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

4

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.

**Warmup

  • 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.

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.

**COT

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.

5

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.

Warmup

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

BLIMPS

  • 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

BOMBS

  • 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)

Mary

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

COT, Announcements, Countorama, Nameorama

Devo

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

Moleskin

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

Aye!

Groundblind

 

4

French 101

The weather was nice, the asphalt was not. Great conditions for a second “Bear Hawk Down” esque attempt at GridIron. 15 PAX pushed through the “douleur”.

**warmup

15 – SSH

15 – Penningtons – 4 WAYS IC

2 Rounds of Gerkins – Groiner w/ 10 merkins between legs

**The Thang

Partner up. 6min Rounds. You’re a team, don’t let your teammate down by slacking off they’re suffering waiting for your relief. Partner 1 runs from AO to covered walkway to perform second workout. Once Partner 1 starts, Partner 2 run to relieve him with 2 burpees. Partner 2 starts that workout while partner one runs back to repeat sequence.

[JAMBES – Legs]

Lunge Pulse (20 each leg) ——> Squats

[BRAS – Arms]

Shoulder Taps ——> Merkins

[BEDON – Belly]

6 inches ——> Freddie Mercuries

Bear Crawl Plank Worm directly into the Red Man Walk. This sucked but Pax managed to stay in line this time proving there IS hope for this exercise.

**Mary

10 – Freddie Kruegers (Freddie Mercuries 3 count IC w/ 6in holds before repeating)

COT

FNG Naming: Salty Dog aka Brian Heslop

Perspective changes both our view and our attitude. Ask the Lord to help point out the things in your life that you need a different perspective on. A good place to start is looking into the things you’re most judgmental about.

2