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

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.

4

The Chapman

CrossFit Sacrifice Hero WOD Friday April 15, 2016

Weather around 78 and 100% humidity, BeastLite passed out knives at the beginning so we could cut our way thru the air.

 

Warm-Up
15 SSH IC
15 Reach thru IC
Groiner Stretch each side twice

The Thang
50 Squats
40 Big Boys
30 Merkins
20 Burpees
10 Pull-Ups
20 Burpees
30 Merkins
40 Big Boys
50 Squats
2 mile run
Yeah, in that order.

The GridIron workout was slightly modified due to the lack of random kettlebells and weight racks not being installed at the AO yet.

Moleskin…..

Our NanTan, GreenAcres, threatened BeastLite with Merlot more than once, but never paid off.

The LizardMan is having a press conference at Wimpy’s place today if anyone would like to see if he’s real or not. WIS-TV will be there, and Harry said he’d do anything for a free commercial.

GroundFault got an electrical lesson before the workout.

PurdyMouth asks Beast & YHC what number lap we were on and says “ok I’ll go with that too”. He didn’t, Wimpy kept him straight.

YHC was wishing he would have gone to Divac’s dancercise workout.

 

Posted for BeastLite

Dumper

 

 

3

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
7