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 2018 AAR

“I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.” – Edward Everett Hale

Today F3Hartsville learned some valuable lessons:

  • We are a strong pax.
  • We can accomplish a lot in a relatively short span of time.
  • We have a variety of skills, except Skinny Pete, who doesn’t seem to know how to do anything.

What we did at 616 Howard St:

  • Replaced 6 windows
  • Insulated and sealed all the windows and added trim on the exterior
  • Installed privacy door lock on the bathroom door
  • Installed exterior door lock on the back door
  • Added a full master suite with Jacuzzi tub and Italian marble rain water shower

What we did at Marion St. Cemetery:

  • Spread mulch
  • Clear debris
  • Lean on shovels
  • Eat coffee and donuts

After a light workout Q’d by Little Jack, which basically consisted of high fives and several heated contests of Miss Mary Mack, YHC was ready to get the pax moving in the right direction.

We had a problem with Benchwarmer who viciously tried to usurp YHC’s authority and speak out nonsense. YHC quickly chastened him back into his place. (previous version used sterner language that may be inappropriate for sensitive ears)

We all met for coffeeteria at 616 Howard St. Ruth’s Drive-In provided coffee and biscuits. Miraculously Stallion showed up for food and the group pic immediately afterward. Nobody saw him after that. He mumbled something about checking out other Christmas in April sites to see what kind of food they had.

YHC wisely and shrewdly separated the intelligent pax from the grunt labor. This didn’t take long. Basically anybody that brought a tool was on the Howard St. job, while the inmates were assigned to the mulch pile chain gang.

YHC took all the skilled labor pax through a comprehensive Power Point presentation on worker safety and best practices, as well as an in-depth discussion on each step of the window replacement process. Immediately after the presentation, every single pax asked YHC the same exact questions that were discussed ad nauseum just 2 seconds before. YHC began to question the wisdom of committing to a work project that required some element of intelligence and construction acumen. Fortunately YHC has unlimited patience and endured the trial of a bunch of little kindergarten kids asking the same questions over and over again.

Soon enough, we had 4 window teams working simultaneously, just like YHC had envisioned back when he and Krispy Kreme replaced the first window as a test run. T-claps to Krispy for helping organize this whole event. He put together the shopping list and measured out the window sizes. His work behind the scenes made the job possible.

Head, LoveBug and Lee Murph took on one window. PurdyMouth and Audit tackled another. Sludge, Cowboy and Gutterball jumped on one. Twinkle Toes and Audit’s 2.0 took the hardest one of all, because it was partially behind a rickety kitchen counter.

Meanwhile, this happened at the mulch pile:

 

I was truly honored to be a part of Christmas in April with F3. We got a lot of work done and tore down some barriers along the way. My dream is to have an AO in Pride Park or somewhere in that neighborhood. Today was a step in the right direction.

All the pax worked hard and worked together. One of the town volunteers helping with the cemetery was named Willie. He is 80 years old and was slinging mulch alongside everybody else. He lamented that his community wasn’t taking care of the cemetery. What he meant was the “black community”. I cut him off and told him his community was out here right now. There can no longer be a white community and a black community. It may seem strange to say, but a cemetery is the perfect place to begin stitching our town together. The graveyard is a collection of stories. Marion St. Cemetery was lost for decades due to neglect and apathy, but these stories are emerging once again. They must be told. They must be shared. Too often we try to bury our past without acknowledging and growing from it.

The next logical step is to create a shared story among the living. Working shoulder to shoulder in the hot sun or repairing an elderly couple’s home is a powerful way to unite people. We follow the same structure in F3. Show up in the gloom and do stupid stuff, while all the sad clowns sleep. What happens in the gloom, however, is community. We have the secret sauce.

Aye!

 

7

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

Grid Iron Ball Boys II

YHC was expecting Purdy Mouth to Q, but heard Goldi and Green Acres conspiring since Purdy didn’t show.  YHC decided to take the Q since Goldilocks was such a fan of what we did last week and thought it would be good to do again.

Conditions: Clear.  50 Degrees F.

Disclaimer

The Thang:

IC Exercises:

Side-straddle-hop x 25

Penningtons x 15 each way

Reach Thrus x 20

Merkins x 10

Indian Run to the never used tennis courts for a change of scenery.  Headlamp was key since getting around the fence means you have to off-road for a bit.

Elevens

1st round:

Burpees and Big Boy Situps running the short length of the courts.  Some mumblechatter until everyone was breathless.

2nd round:

Jump Squats and Merkins running the long length of the courts.  YHC wasted energy racing GA across the court and paid for it later.

PAX made so many trips back and forth, it was like we were trying out to be ball boys since Goldi and YHC didn’t make the cut last week.

Mosey back to the fox for Mary

Mary IC:

Flutter Kicks x 30

Hartsville Hammers x 20

Leg Raises x 20

Side Oblique Leg Raises x 20 each leg

LBC x 50 OYO

Announcements:

3 Year Shindig on April, 14th

Christmas in April on April, 28th

Mud Run May, 19th

DEVO:  GA told a chicken and pig joke about commitment that went something like:  A chicken and a pig were walking down the street and saw a sign at a restaurant that read “Bacon and Egg Breakfast Special.”  The chicken said, “Do they think this is our only contribution in life?”  The pig said, “For you it might be a contribution, but for me it’s a total commitment.”

 

F3 is a total commitment.  Be committed to us and we will be committed to you.  It’s a whole lot more than just the workout.

 

YHC prayed us out.

3

Grid Iron Ball Boys

YHC decided to take the Q since Goldilocks asked who had it.  As of 1930 the night before, it was still open.  I hadn’t Q’d in a while and asked for HCs.  I only got one from Goldi and plenty of excuses from the rest.

Conditions: Clear with fog rolling in halfway through.  58 Degrees F.

Disclaimer

The Thang:

IC Exercises:

Side-straddle-hop x 25

Reach Thrus x 20

Penningtons x 15 each way

Merkins x 15

Mosey to the never used tennis courts for a change of scenery.  YHC decided to stop and get my headlamp, since getting around the fence means you have to off-road for a bit.

Elevens

1st round:

Burpees and Big Boy Situps running the short length of the courts.

2nd round:

Jump Squats and Merkins running the long length of the courts.

Goldi and YHC made so many trips back and forth, it was like we were trying out to be ball boys.

Mosey back to the fox for Mary

 

Mary IC:

Flutter Kicks x 30

Hartsville Hammers x 25

Leg Raises x 30

Side Oblique Leg Raises x 20 each leg

Freddy Mercurys x 26 (per Goldi)

 

Announcements:

3 Year Shindig on April, 14th

Christmas in April on April, 28th

Mud Run May, 19th

 

DEVO: I confessed that I really haven’t been in the “Easter Spirit” this year.  It’s been a busy spring and I have been traveling for work and life has been a little crazy around my house.  I missed Palm Sunday because we were out of town for a wedding and haven’t been able to focus on the reason we celebrate Easter.

With that said, my wife shared with me a prayer my daughter prayed on Saturday night before she went to bed before Easter Sunday: “Dear Heavenly Father, God, we know Easter is not about jelly beans, candy, egg hunts, or the Easter Bunny.  Those are fun though.  We know it’s about your son who is in that tomb tonight waiting on tomorrow.  Thank you for your son who died for us.  That’s Easter when he gets to be with you tomorrow”

Wow!  What reassurance from above!  I am thankful that God gives that reassurance that maybe we are doing something right as parents.  What better way to get your mind right for Easter Sunday than having your 5-year-old tell you what it’s all about.

 

Scripture:

Psalm 8

O Lord, our Lord, how excellent is thy name in all the earth! who hast set thy glory above the heavens.

Out of the mouth of babes and sucklings hast thou ordained strength because of thine enemies, that thou mightest still the enemy and the avenger.

When I consider thy heavens, the work of thy fingers, the moon and the stars, which thou hast ordained;

What is man, that thou art mindful of him? and the son of man, that thou visitest him?

For thou hast made him a little lower than the angels, and hast crowned him with glory and honour.

Thou madest him to have dominion over the works of thy hands; thou hast put all things under his feet:

All sheep and oxen, yea, and the beasts of the field;

The fowl of the air, and the fish of the sea, and whatsoever passeth through the paths of the seas.

O Lord our Lord, how excellent is thy name in all the earth!

3

2018 Mud Run

When: May 19th 2018

Where: 1215 Valley Ridge Road Gaston, SC 29053

The Thang:

It is that time of year again. Time for another CSAUP, the Mud Run. Last year F3 was around 300 of the total runners on the course, with IYAFYL coming in 2nd place (thus making them last by their own motto). This year we will expect more from them and more of you! We need all Hartsville Pax to sign up, take the challenge head on. There are 146 Pax on Convergence lets shoot for getting 80 of you  to sign up! You can Ruck, Run, Walk or Bear crawl through this obstacle course of rope swings, over/unders, that crazy pyramid log challenge. Typically this event is run in teams of four, if you do not have a team sign up anyway and we will place you on a team. This is a test of all the great things F3 can do in a mans life. Grab your teammates and get signed up by following the link here: http://f3summerville.com/mud-run-f3-nation/

We need to turn out in force. If you are not inspired by the fun of the run, be inspired by the food and annual beer boat which will be the cause for a continuation of the Bowtie-Lil Sweet “trip to the woods.” I look forward to seeing all of you at this great event.

 

Cost: $60

Benefits: Unlimited!

0

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

Pool Time

YHC woke up at 4am to the sound of rain and thunder. This was going to be a great day.

YHC has noticed a few things over the course of 2+ years in F3:

  1. Belding will NOT post in rain, cold or heat.
  2. Most pax pay too much attention to weather reports.
  3. It almost NEVER rains during a workout.

It’s true. Rain will come before. Rain will come after. Rain almost never happens during a workout. This theory proved true today. That did not prevent a body of water slightly bigger than Lake Superior from forming in the K-Town parking lot, however. YHC started to get excited.

Then YHC showed up at the GridIron parking lot. Nothing. No cars. Crickets. YHC got nervous. After firing off a couple of posts on GroupMe and seeing no reaction, YHC sent a text to GreenAcres, a stalwart of F3Hartsville and a GridIron Redwood.

YHC-“Where are the GI boys? I’m the only one here so far.”

GA-“Shit…I’ll be there in a min. I was fartsacking. People get there late though.”

YHC-“Busted.”

Just at that moment, YHC received another text string from FreePee, our newest pax:

FP-“What’s the plan when it’s raining?”

YHC-“Work out and get wet. Bring a towel.”

Just at that moment, Goldilocks came in on 2 tires and parted the seas as he drove his stinky truck through the deep end of the K-Town parking lot. Love Bug performed a perfect power slide docking maneuver. GA drove his john boat over from his house. FreePee added extra lifts to his RedRowzee-esque Jeep and splashed water on the upper deck of the stadium.

YHC was once again excited.

The Thang

Four corners-Squats, Merkins, Monkey Humpers, Mountain Climbers

Reps-50,40,30,20,10

Between corners-On the long side, we sprinted, ran backwards, did the electric slide and grape vine

Short side-Lunge walks, Dancing in the rain, Rockettes

GA was bitching about form while we were doing Merkins, so YHC took the opportunity to demonstrate perfect handstand push-ups. Goldi stood in awe, jaw agape. Being rather modest, YHC demurred when FreePee asked YHC to do one-handed handstand push-ups. Maybe next time FreePee. Maybe next time. It’s not about me.

FreePee was having none of this Rockettes business and chose to stay well behind the other pax, nervous about what might come next. Thankfully the stadium lights were on and Bo Norris was not present, so he was safe.

LoveBug kept complaining about his vaginitis. Goldi offered to rub it, which I think really freaked out FreePee. He will learn soon enough that Goldi only has the noblest of intentions. Caution is the better part of valor, however, so FreePee gets a free pass.

Mary

YHC felt the need to implement the lessons of the Ab Challenge from last month. YHC failed to participate in said challenge, being already a Greek god.

6 inches for 10 count. (The GI pax suck at counting)

We then commenced to do box cutters, but only moving when YHC told them to. This is a listening skills exercise (The GI pax suck at listening)

10 count at each station of the box cutter. (Reference above re: counting ability)

Flutters x 20 IC

Goldi did a great job of counting, but never lifted his legs. LoveBug struck a “Forestry Calendar” pose, resting on one elbow and casting suggestive looks at FreePee the whole time. Evidently he was feeling better after Goldi attended to his issues. Very uncomfortable.

Announcements

Christmas in April is coming. Mutt has made a sign up sheet. It will be distributed soon to all the AO’s.

We are working on a leadership project with Cypress Adventures to design, build and implement an OCR.

Devo

F3’s mission is to develop leaders in the community. YHC has observed that we are becoming somewhat insulated as a group. When we go to parties, we hang out together to the exclusion of others in the room. This is a normal milestone in the history of any group, but it is not a place we need to stop. It is time for us to become uncomfortable again and look beyond ourselves to find that SadClown who is desperate for what we have to offer. Most of our recruiting efforts have been directed toward former F3 pax who have fallen away. While we don’t want to forget them or give up on them, we cannot use them as an excuse for failing to reach out to the new guy. True leadership in the community must happen IN the community. We cannot replace the community. Rather we must enter INTO the communities around us. Let’s renew our efforts to step out and talk to a stranger. Perhaps you dread that more than burpees, but YHC can promise it will pay bigger dividends in the end.

Aye!

 

 

 

2

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